High Fidelity CBT

26/09/2025

Assess your Stress level by clicking on this link -
https://forms.gle/md6Jz67SR4YaMkLLA

It is simple, Free and would just take a couple of minutes. You will get your Stress Level, score and interpretation almost instantaneously, on your email, from High Fidelity CBT.

Stress affects us all. But, when we let negative stress bottle up for a long time and don’t effectively manage it, it becomes Chronic Stress.

Chronic Stress significantly weakens the immune system and promotes chronic inflammation -making the body more susceptible to a range of health issues including hypertension, heart disease, digestive problems, irritable bowel syndrome, insomnia, and disorders like anxiety and depression.

In order to effectively manage your stress, the first step is to figure out what your current Stress Level is.

The Perceived Stress Scale (PSS) is a classic stress assessment instrument, developed by Cohen et al. (1983). It is widely used as a screening tool worldwide. It does not replace a clinical diagnosis.

If you would like to learn about our ‘High Fidelity CBT Skills Training Program’ to self-manage mild to moderate Chronic , and visit www.highfidelitycbt.com

Even mild to moderate anxiety, depression and stress can feel daunting and overwhelming. Many people need help, but face barriers in accessing formal psychotherapy.

21/09/2025

Everything feels super important, until our mental health breaks down.

Many of us (especially those from marginalised communities like LGBTQ+, Minority religions, Low income status etc.) who are battling mild to moderate , and chronic choose not to get any help till it is very late and hope that unhelpful habits like bingeing on OTT shows/ social media/ junk food/ alcohol/ ci******es etc. will give us the relief we need, and we can keep functioning great forever.

Unfortunately, these are maladaptive coping strategies in the long run and only increase the risk of making our mental health issues more severe and more difficult and expensive to treat later.

If you are even mildly interested in prioritising YOUR mental health, check out the ‘High Fidelity CBT Skills Training Program’.

It is a practical skills training program that teaches people evidence-based tools and techniques so they can self-manage their issues while they are still mild to moderate, avoiding the risk of more severe health challenges later.

It is modelled after similar preventive mental health programs being run successfully in UK and Canada, and is quite affordable (Rs. 6000 in a group, Rs. 12000 for 1:1). Max. group size, as usual, is 6 participants.

*As a special first anniversary gift, in the month of October, we are offering a 50% cashback to people from ‘marginalised communities’ (like +, religions, Low-income status individuals, etc.)

Why Cashback and not Discount? Because we would like you to attend all 6 sessions to get the maximum benefit from this training. And, if you attend all 6 sessions you will get the 50% cashback. Just send us an email when you register that you would like the cashback.

Our next cohort/ batch starts October 12th, 5pm to 7pm IST.

Learn more or sign up at highfidelitycbt.com/ pankaj@highfidelitycbt.com

12/09/2025

is better (safer, cheaper, easier, less time consuming) than cure.

While it isn’t possible to stop all mental ill-health from developing, many problems can be prevented with the right approach.

Preventive Mental health Programs like the ‘High Fidelity CBT Skills Training Program’ can help all of us, whether we currently have good mental health or not.

If you currently have good mental health – this program can help you stay mentally well by:

· Talking about your feelings. Just being listened to can help you feel supported and less alone with any problems you’re going through like low mood, , work/ study/ relationship stress etc.
· Learning and Practicing , a way to be fully present in the moment instead of always being on autopilot.
· Building against possible future stressors (especially for those at higher risk of developing mental health issues like + individuals, common targets of hate crimes, people with long term physical health conditions etc.)

If you have a mental health condition – depending on your condition, severity of symptoms and individual circumstances you can be supported by our Self-management CBT skills training program alone or in conjunction with / support.

If you are battling mild to moderate , chronic or this program will help reduce your current symptoms and prevent them from becoming more severe in the future by:

· Identifying and understanding the interconnections between your automatic thoughts, emotions, and behaviours
· Shifting from ‘autopilot’ to a ‘mindful’ awareness
· Challenging and reframing negative thoughts
· Responding to triggers and stressors with intention
· Managing difficult emotions and building motivation
· Developing self-compassion and setting SMART goals

Take the first step. Find more information or sign up at highfidelitycbt.com

09/09/2025

14/08/2025

Don’t have the time to take care of your because literally everything else is of higher priority? Like your job/ business/ studies, wife/ husband/ partner/ kids/ parents/ friends etc.? You are not alone!

Many of us who are battling mild to moderate , and chronic choose not to get any help till its very late and hope that unhelpful habits like bingeing on OTT shows/ social media/ junk food/ alcohol/ ci******es etc. will give us the relief we need, and we can keep functioning great forever.

Unfortunately, these are maladaptive coping strategies in the long run and only increase the risk of making our mental health issues more severe and more difficult and expensive to treat later.

If you are even mildly interested in prioritising YOUR mental health (for once), check out the ‘High Fidelity CBT Skills Training Program’.

It is a practical skills training program that teaches people evidence-based tools and techniques so they can self-manage their mental health issues while they are still mild to moderate, avoiding the risk of more severe health challenges later.

It is modelled after similar programs being run successfully in UK and Canada, and is quite affordable (INR 6000/ USD 75 in a group, INR 12000/ USD 150 for 1:1). But, yes you do have to take out 12 hours from your schedule (six weekly online sessions of two hours each) for your .

Our 4th cohort/ group starts August 24th, 5pm to 7pm IST.

Learn more or sign up at highfidelitycbt.com.

10/08/2025

Are you battling mild to moderate , or chronic , but can't or don't want to go for psychotherapy, you should check out the ‘High Fidelity CBT Skills Training Program’.

Despite being great for almost everyone, a large majority of us avoid it for reasons like - ‘it’s too expensive’, or ‘what will people say’ or ‘it can go on and on forever’ or ‘I can’t seem to find a good fit with any therapist’.

‘High Fidelity ( ) Skills Training Program’ is NOT PSYCHOTHERAPY. But it is very effective for mental . It is modelled after similar programs being run successfully in UK and Canada. It is quite affordable (INR 6000/ USD 75 in a group, INR 12000/ USD 150 for 1:1, for the whole program). And, it has a fixed time frame (six weekly sessions of two hours each).

It is a practical skills training program that teaches people evidence-based tools and techniques so they can self-manage their issues while they are still mild to moderate, avoiding the risk of more severe health challenges later.

Our next cohort/ batch starts Sunday, August 24th.

Sign up or learn more at highfidelitycbt.com

01/02/2025

This Valentine’s Day, gift your spouse/ parents/ grandparents/ yourself the CALM holistic wellness program for Senior Citizens.

Many senior citizens face psychological issues like loneliness, feelings of isolation, sadness, insomnia, reduced self-worth after retirement, and stress/ anxiety related to health or other concerns. CALM has been specially designed to improve the holistic wellbeing of our seniors, so they can cultivate happiness and are able to savour life’s pleasures more. It includes:

C – Chair Yoga – Learn a gentler form of Yoga (good for most fitness levels) and relaxing Breathing techniques, sitting on a chair, for improved flexibility, vitality, blood circulation, sleep and stress management.

AL – Active Listening – Get relief from your emotional tension by sharing your struggles with an empathetic trained listener, in a safe, supportive, confidential space. No judgement, no agenda. No therapy either.

M – Mindfulness – Learn how to live in the present moment and savour it, without getting caught in the past or the future. Great for emotional regulation and managing stress and anxiety.

Program details:
Delivered in Hindi or English
Offline in Gurugram, Sector 65 or Online
4 individual sessions, 90-120 minutes each, conducted over four consecutive weeks.

Your Psychological Wellbeing Practitioner is Pankaj Gupta.
- MSc. Psychology, University of Derby, UK.
- Trained in Mindfulness for Anxiety and Depression from Beck Institute, USA.
- Certified Chair Yoga and Meditation teacher, Mind Body Education Australia
- Practicing Ashtanga Yoga for 20+ years – learnt in Rishikesh, India

Program Fee is INR 6000**.

Register at: Topmate.io/highfidelitycbt/
or email at: pankaj@highfidelitycbt.com
or WhatsApp at: +919811702222

* ‘Active listening’ is not a replacement for counselling or psychotherapy.

** Program Fee is payable in advance. No refunds. Missed sessions can be rescheduled for a later date.

30/01/2025

'Desiderata', latin for 'desired things', is my favourite(st) piece of writing ever.

A poster of this timeless poem, written about a century ago, was gifted to me by an incredible ex-boss of mine, more than 30 years back. And, since then it has constantly been with me, inspiring me and guiding me in how to live my life. Needless to say, I am still a work in progress, and will always be so :)

I am sharing this with you because you might find it life-changing as well... and also in support of the often criticised 'one size fits all' approach.

I see a huge trend towards customizing everything (and looking down upon the 'one size fits all' approach. Sure there is value in customization and correspondingly there is a premium attached to it. But there is also immense value in 'one size fits all' approach and usually it doesn't ask for any premium.

Some of the greatest things that have helped me over the years, in my self-care - physically, mentally, emotionally, spiritually - were all 'one size fits all' e.g. 'Desiderata', 'Bhagwadgeeta', 'Ashtanga Yoga' and 'Cognitive Behavioural Therapy Skills'.

Give this beautiful poem a read and see if its 'one size fits all' wisdom resonates with you.