Self-manage your mental health with High Fidelity CBT Skills Training Program.

High Fidelity CBT provides affordable, low intensity mental healthcare for low intensity anxiety, depression and chronic stress.

We use the ‘Stepped Care Model’ – a framework for delivering effective and affordable mental healthcare efficiently – followed by leading healthcare systems worldwide including the UK, Canada and Australia.

The model has two core features – one, as a first-line treatment clients with low-intensity mental health concerns (like mild to moderate anxiety, depression and chronic stress) are offered a low intensity, cost-effective/ affordable, less time-consuming care. Here the focus is on training clients with self management tools and techniques, that are evidence-based and delivered by trained practitioners. See ‘Step 2’, in the image here.

The second core feature of the model is that if the client does not respond significantly to Step 2 on assessment, they are ‘stepped up’ to more specialized, and therefore more expensive higher intensity care by specialists (Clinicians, Psychotherapists, Psychiatrists) – Step 3 and Step 4 in the image here.

image credit – Mental Health Matters, UK

We have introduced ‘High Fidelity CBT Skills Training Program’ in India as a ‘Step 2’ mental healthcare service. This is modelled on a similar program being run successfully in Canada for several years.

However, if a client needs to be stepped up to a more intensive care our team includes a highly qualified and experienced Counselling Psychologist (Shruti Varma) and a Psychiatrist (Dr Aninda Sidana), who can provide specialized Step 3/ Step 4 Care.

Feeling Overwhelmed with Anxiety, Depression or Stress?

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

In countries like Canada, the UK, and Australia, affordability and extended wait times often hinder access to formal psychotherapy. In India, stigma and cost are significant barriers.

Cognitive Behavioural Therapy (CBT) skills can help!

Aaron T. Beck started a revolution in the mental health field in the 1950s and 1960s when he developed a new framework for understanding and treating clients with psychological problems. He called his therapy “Cognitive Therapy.”

Cognitive behavioural therapy is a psychotherapy based on the ‘cognitive model’ which proposes – “it is not a situation that directly impacts how we feel and act. It is our perception of the situation, or what we are thinking, the automatic thoughts that just seem to pop into our minds”.

Cognitive Behavioural Therapy (CBT) skills can help!

Evidence for effectiveness of CBT

CBT is recognized globally as the gold standard for treating anxiety and depression (David et al., 2018; Hofmann et al., 2012). Over 2,000 outcome studies demonstrate the efficacy of CBT for a wide range of psychiatric disorders, making it the first-line psychological treatment recommended by most international health organizations like American Psychological Association, NICE UK, Canadian Psychological Association etc.

Even in cases where there are no underlying psychological problems, CBT can enable clients to adapt better to their environment and have a better quality of life.

David, D., Cristea, I., & Hofmann, S. G. (2018). Why Cognitive Behavioral Therapy Is the Current Gold Standard of Psychotherapy. Frontiers in psychiatry, 9, 4. https://doi.org/10.3389/fpsyt.2018.00004

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive therapy and research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1

Innovative skills training program to enhance accessibility of CBT.

To increase access to self-management skills for mild to moderate mental health concerns, Canada has pioneered a successful non-syndrome specific pre-therapy Cognitive Behavioural skills training program (Macrodimitris et al., 2010). This innovative approach helps individuals self-manage their mental health concerns, offering significant symptom relief and long-lasting effects.

In 2018, while battling my own anxiety disorder in Canada, I benefited greatly from this program. The practical skills I learned not only provided immediate relief but continue to support my mental health today. Inspired by this experience, ‘High Fidelity CBT’ is now bringing this transformative concept to India. Most of the content, worksheets etc. used in this program are from the Beck Institute’s shareable course content.

Macrodimitris, S., Hamilton, K., Backs-Dermott, B., & Mothersill, K. (2010). CBT Basics: A Group Approach to Teaching Fundamental Cognitive-Behavioral Skills. Journal of Cognitive Psychotherapy. 24(2),132-146. http://dx.doi.org/10.1891/0889-8391.24.2.132

Innovative skills training program to enhance accessibility of CBT.

What is the High Fidelity CBT Skills Training Program?

Our program is an evidence-based, psychoeducational cognitive behavioural therapy skills training designed for adults dealing with mild to moderate anxiety, depression, or stress. Delivered in both a group format as well as 1 on 1 individual format, it equips you with practical tools so you can self-manage your mental health.

Important Note: This program is not a replacement for psychotherapy. It provides foundational skills to help you manage your mental health independently and can complement formal therapy if you choose.

What will you Learn?

In our 6-week program, you will gain practical skills to:

Identify and understand the interconnections between your automatic thoughts, emotions, and behaviours
Shift from ‘autopilot’ to a ‘mindful’ awareness
Challenge and reframe negative thoughts
Respond to triggers and stressors with intention
Manage difficult emotions and build motivation
Develop self-compassion and set SMART goals

You will practice these skills during the sessions, before taking them home and practicing on your own. By the end of this program, you will be able to build a personalized toolkit of the cognitive behavioural therapy skills that work for YOU, and self-manage your mental health.

What will you Learn?

In our 6-week program, you will gain practical skills to:

Identify and understand the interconnections between your automatic thoughts, emotions, and behaviours
Shift from ‘autopilot’ to a ‘mindful’ awareness
Challenge and reframe negative thoughts
Respond to triggers and stressors with intention
Manage difficult emotions and build motivation
Develop self-compassion and set SMART goals

You will practice these skills in a supportive group setting, before taking them home and practicing on your own. By the end of this program, you will be able to build a personalized toolkit of the cognitive behavioural therapy skills that work for YOU, and self-manage your mental health.

Pankaj Gupta

Your CBT Skills Trainer

Trained in CBT for Anxiety and Depression, Integrating Mindfulness in CBT; and CBT in Practice at the Beck Institute for Cognitive Behavioural Therapy, USA

MSc. Psychology (with distinction), University of Derby, UK

Published Psychology Researcher, Columbia University’s Graduate Student Journal of Psychology

Certified Meditation and Chair Yoga Teacher, IMTTA Australia

Ashtanga Yoga Practitioner, Yoga Hut, Rishikesh, India

Shruti Varma

Program Supervisor

Shruti Varma is a highly experienced, British Association for Counselling and Psychotherapy (BACP)-licensed psychotherapist specializing in mental health challenges such as depression, anxiety, and borderline personality disorder.

As one of India’s leading psychotherapists, she brings a wealth of expertise, drawing from her advanced education at the prestigious Wharton School, along with specialized training in Emotional Intelligence, Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT).

Shruti is dedicated to providing compassionate and effective therapy, helping individuals navigate emotional complexities and achieve mental well-being.

Dr Aninda Sidana

Program Mentor

Dr Aninda is a highly accomplished Psychiatrist in India, specialising in Psychosexual Medicine. With a robust educational foundation, including an MBBS, an MD in Psychiatry and a Fellowship in Psychosexual Medicine, she has been relentlessly working on mental health care and advocacy for women and LGBTQ+ individuals.

Her commitment to compassionate mental health care includes teaching MBBS students and Psychiatry postgraduates as an Assistant Professor at Dr. S.S. Tantia M.C.H. & Research Centre and being a guest faculty for a Fellowship Program in Psychosexual Medicine. She is also a Certified Cognitive-Behavioral Therapist (CCBT) from Beck Institute for Cognitive Behavior Therapy, USA.

Dr Aninda is also passionate about combating Gender-Based Violence (GBV) and her relentless work in this area has been suitably recognised with the ‘Women of substance award’, the ‘Women Resilience Award 2024’ by the Indian Psychiatry Society, and the honour of being a member on the Women’s mental health Human Rights committee and Global Goodwill Ambassadors Foundation.

Who Should Join?

Our program is ideal if you are an adult (18+) looking to self-manage your mental health – mild to moderate anxiety, depression, or stress.

It is also suitable for those interested in preventive mental health skills.

Note: This program is not suitable for individuals with severe mental health concerns or those experiencing thoughts of suicide. If a participant requires more intensive help, appropriate referrals can be provided.

Who Should Join?

Our program is ideal if you are an adult (18+) looking to self-manage your mental health – mild to moderate anxiety, depression, or stress.

It is also suitable for those interested in preventive mental health skills.

Program Details

6 online group sessions (2 hours each) on 6 consecutive Sundays – 5pm to 7pm. Upcoming cohort is starting from Sunday, March 23, 2025.

Group Program Fee*: 6000 INR

6 online individual sessions (90 minutes each) over 6 consecutive weeks. Day of the week and time of the sessions can be mutually decided. Please write to pankaj@highfidelitycbt.com to fix the sessions schedule.

Individual Program Fee*: 12000 INR

*Fee is payable in advance. No refunds. Missed group sessions can be accommodated in the next cohort. Missed 1 on 1 sessions can be rescheduled to a mutually convenient day and time.