Therapy that people actually start — and something to hold on to between the Thursdays.
Anxiety, work stress Under ₹1,500 Tamil 12 people match what you chose Best fit
Dr. Ananya Prakash
M.Phil Clinical Psychology · 9 years
CBT ACT Anxiety, work stress, sleep
Book Fathima Rasheed
M.Phil Clinical Psychology · 12 years
CBT DBT
Panic, health worry
Book Vikram Menon
M.A. Counselling Psychology · 6 years
Person-centred Relationships, grief
Book
My plan
Written 3 September with Dr. Prakash
When I notice these
Three things that help
Walk to the end of the road and back Cold water on my wrists, then a glass of it The Tuesday playlist, loud, headphones on Two people to call
Nila
Sister · she has read this plan
Karthik
College friend · up late anyway
If none of that is enough
Tele-MANAS · free, 24×7, 20 languages
In danger right now, call 112. Dr. Prakash’s clinic answers Mon–Sat, 10 am to 6 pm.
Tuesday 15 September
Between sessions
Last week 7 – 13 September
Mon 7 Tue 8 Wed 9 Thu 10 Fri 11 Sat 12 Sun 13 Mon 7 · heavy
Appraisal pushed to October
5-4-3-2-1 grounding
Name them out loud. Two minutes.
Step 3 5 see
4 touch
3 hear
2 smell
1 taste
Three things you can hear
the fridge humming, a horn two streets away, crows
Thought record 3 of 5 columns
Situation
Appraisal moved again, over chat.
The thought
They are keeping me around, not keeping me.
Evidence for
Second time it has moved.
Three evenings, eleven tabs, and nobody who would say a price out loud. Divya, 29, decided to see someone in January. She searched again in March, and in July. Every list gave her acronyms she had to look up and a fee she could only get by ringing a desk during office hours.
8 months
between deciding to go and going. The waiting was the thing getting worse, quietly.
₹4,499
a month was the cheapest plan that named a number at all — and it was chat, not a person.
The price list is where most people stop.
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Everything that decides it, on the card. Anxiety, work stress Under ₹1,500 Tamil 12 people match what you chose Best fit
Dr. Ananya Prakash
M.Phil Clinical Psychology · 9 years
CBT ACT Anxiety, work stress, sleep
Book Fathima Rasheed
M.Phil Clinical Psychology · 12 years
CBT DBT
Panic, health worry
Book Vikram Menon
M.A. Counselling Psychology · 6 years
Person-centred Relationships, grief
Book
Filter by what you are carrying, not by clinic
Her floor, if the full fee is out of reach
A real slot this week, printed, not quoted
How the list got to twelve
Anxiety, work stress 34 people
Under ₹1,500 a session 19
Thinks in Tamil too 12
Three of the twelve could see her before Friday.
Sessions
4 done · ₹5,600 paid Thursday 17 September in 2 days
7:00 – 7:50 pm
Dr. Ananya Prakash
Video · your fifth session
₹1,400 Pay after the session. Move it free up to 24 hours before.
What you wanted to work on from 3 Sep
Saying no at work without rehearsing it all day.
Being in bed before 1 am on weeknights.
Before Thursday 2 of 3 · takes a minute
How have the two weeks been?
Mixed. Two heavy days, one good one.
Sleep
Five to six hours, late.
Anything you would rather not open today?
Answer Skip, it is optional
Session 4 · 3 September · your notes
You walk in already knowing what this hour is for. Before Thursday 2 of 3 · takes a minute
How have the two weeks been?
Mixed. Two heavy days, one good one.
Sleep
Five to six hours, late.
Anything you would rather not open today?
Answer Skip, it is optional
A minute on the bus. Dr. Prakash reads it before she opens the room, so the first ten minutes are not spent catching up on the fortnight.
₹1,400
paid after, not before
50 min
video or Indiranagar
Session 5
every second Thursday
Sessions every second Thursday since 23 July. Four done, ₹5,600 paid, nothing taken up front.
The fortnight between sessions is the part nobody helps with. Tuesday 15 September
Between sessions
Last week 7 – 13 September
Mon 7 Tue 8 Wed 9 Thu 10 Fri 11 Sat 12 Sun 13 Mon 7 · heavy
Appraisal pushed to October
5-4-3-2-1 grounding
Name them out loud. Two minutes.
Step 3 5 see
4 touch
3 hear
2 smell
1 taste
Three things you can hear
the fridge humming, a horn two streets away, crows
Thought record 3 of 5 columns
Situation
Appraisal moved again, over chat.
The thought
They are keeping me around, not keeping me.
Evidence for
Second time it has moved.
Last week, drawn
Mon 7 Tue 8 Wed 9 Thu 10 Fri 11 Sat 12 Sun 13
Mon 7 sits lowest. Appraisal pushed to October.
5-4-3-2-1 grounding
Five things you can see, four you can touch, three you can hear. Named out loud, in about two minutes.
A thought record
Situation, the thought, the evidence both ways — the same five columns Dr. Prakash uses on Thursday.
Tools, not treatment. They hold the fortnight together; they do not replace the hour.
Written on a calm day, for a day that is not. Three warning signs she chose herself, three things that have actually helped, two people who have read this page, and a number that answers at 3 am.
If none of that is enough
Tele-MANAS · free, 24×7, 20 languages
In danger right now, call 112. Dr. Prakash’s clinic answers Mon–Sat, 10 am to 6 pm.
My plan
Written 3 September with Dr. Prakash
When I notice these
Three things that help
Walk to the end of the road and back Cold water on my wrists, then a glass of it The Tuesday playlist, loud, headphones on Two people to call
Nila
Sister · she has read this plan
Karthik
College friend · up late anyway
If none of that is enough
Tele-MANAS · free, 24×7, 20 languages
In danger right now, call 112. Dr. Prakash’s clinic answers Mon–Sat, 10 am to 6 pm.
Two taps
from any screen, and from the lock screen
No sign-in
the plan lives on the phone, not on a server
Two names
Nila and Karthik both agreed to be on this page before it was written.
Nothing here reaches the therapist unless you choose to send it.
The plan never pretends to be the help. It points at the people who are.
A week you can look at without flinching. Seven bands. Heavier days sit lower and run deeper; lighter days lift and cool. You write one line about the day, not a number out of ten.
lighter
heavier
Mon 7
Heavy
Appraisal pushed to October
Tue 8
Heavy
Awake till 3, working in bed
Wed 9
Flat
Ate lunch away from the desk
Thu 10
Lighter
Walked Ulsoor lake, 40 minutes
Fri 11
Heavy
Skipped the team lunch
Sat 12
Lightest
Slept nine hours, no alarm
Sun 13
Flat
Sunday evening came early
A heavy day
sits lowest, runs longest, deepest clay
A flat one
near the line, shorter, warmer
A lighter day
lifts highest, shortest, cool sage
Dr. Prakash opens Thursday with it. Not to score the fortnight — to find the two days worth an hour.
You do not have to be at your worst to deserve an hour. Match by what you are carrying, what you can pay and the language you think in. First session this week, most weeks.
₹700
Every therapist here names the lowest fee they can work at, and you can take it.
Dr. Prakash charges ₹1,400 for fifty minutes. Her floor is ₹700. You move the handle; nobody asks you to prove anything.
₹700
the lowest she works at
drag it down, no proof asked
50 minutes either way
Fees here run ₹900 to ₹2,500 for fifty minutes. Every card shows a floor, or says plainly that there is not one.
Price was the reason she waited eight months. Aa held
Newsreader 400 — headlines, times, the one line about the day
₹1,400 · 7:00 pm
Figtree 500–800 — fees, slots, everything you must read fast
Therapists and the two people on your plan, drawn the same way
Mon 7 Tue 8 Wed 9 Thu 10 Fri 11 Sat 12 Sun 13 The mood strip: position, height and depth all say the same thing
5 see
4 touch
3 hear
2 smell
1 taste
Grounding steps: done in sage, current in clay, waiting outlined
Dr. Ananya Prakash
M.Phil Clinical Psychology · 9 years
CBT ACT Anxiety, work stress, sleep
Book Thought record, two of five columns
Situation
Appraisal moved again, over chat.
The thought
They are keeping me around, not keeping me.
Twelve line icons on a 24 grid, 1.8 stroke. Nothing rounded enough to feel like a toy.
Before Thursday 2 of 3 · takes a minute
How have the two weeks been?
Mixed. Two heavy days, one good one.
Sleep
Five to six hours, late.
Anything you would rather not open today?
Answer Skip, it is optional
Anchor · therapy access and between-session tools Designed by Goat Scale