Daily Calm Routine — 30‑Day Action Manual (Digital Download)
A step‑by‑step self‑help workbook for anxiety, stress, and overthinking
Do you feel like anxious thoughts run the show? Wish you had a structured routine to calm your mind, stop overthinking, and sleep better? This digital workbook is your solution. Designed by Dr. Arati Bhatt, PhD—one of Gurgaon’s leading psychologists and founder of SereinMind—the Daily Calm Routine offers a science‑backed plan to manage anxiety, reduce stress, and build healthier thought patterns in just 30 days.
Why You’ll Love It
Evidence‑based techniques grounded in Cognitive Behavioural Therapy (CBT), worry scheduling, mindfulness, and sleep science
Structured 10‑minute daily routine that fits into busy schedules
Clear results you can track—many users see a 4–6 point drop on the GAD‑7 anxiety scale in one month
Instant digital download—start today from anywhere in India or abroad
What’s Inside
30‑Day Action Plan: A week‑by‑week roadmap with daily checklists to build calm habits, practice 4‑7‑8 breathing, and gradually face triggers
Self‑Assessments: GAD‑7 and PHQ‑9 questionnaires with scoring keys to measure anxiety and mood before and after your program
Worksheets & Logs: Fillable thought records, trigger trackers, worry scheduling sheets, and a 14‑step exposure ladder to help you organize and reframe your thoughts
Sleep & Lifestyle Guardrails: Practical rules for caffeine, screens, and bedtime to improve sleep and focus
Relapse & Maintenance Plan: Guidance to spot early warning signs, adjust your routine, and know when to seek professional support
Who It’s For
This manual is perfect for:
Working professionals juggling deadlines and feeling overwhelmed
Students and parents balancing studies, family, and social pressures
Adults dealing with persistent anxiety, stress, or insomnia who want a do‑it‑yourself solution before or alongside counselling
Anyone seeking a self‑paced, confidential way to learn anxiety management skills from a trusted psychologist
Expected Results
By following the Daily Calm Routine consistently, you can expect:
A noticeable reduction in worry and mental chatter
Better quality sleep and improved energy levels
Increased focus, confidence, and emotional balance
Life‑long tools to manage panic attacks, stress, and overthinking
How It Works
Purchase & Download: Add this digital guide to your cart, checkout securely, and you’ll receive an instant PDF download link—no waiting or shipping fees.
Assess & Plan: Start with the self‑assessments to know your baseline, then follow the weekly action steps and daily checklists.
Record & Reflect: Use the fillable worksheets to track triggers, challenge unhelpful thoughts, and schedule worry time.
Measure Progress: Retake the GAD‑7 and PHQ‑9 at the end of 30 days to see your improvement and decide next steps.
Daily Calm Routine 30‑Day Action Manual
1) What exactly is this product?
A step-by-step self-help PDF workbook that teaches a 10–15 minute daily routine for anxiety, stress, and overthinking. It includes checklists, GAD-7/PHQ-9 screens, thought-record sheets, a 14-step exposure ladder, and a relapse plan.2) Who created it?
It’s designed by Dr. Arati Bhatt, PhD, counselling psychologist and founder of SereinMind (Gurgaon), combining CBT, worry scheduling, grounding, and sleep guardrails into a practical plan.3) Who is it best for?
Working professionals, students, and parents who want a structured DIY approach to calm anxiety, reduce mental chatter, and sleep better—either before therapy, between sessions, or as maintenance after therapy.4) How long does it take each day?
About 10–15 minutes. The routine is intentionally short so you can be consistent for 30 days.5) What results can I expect in 30 days?
Users typically report less rumination, better sleep onset, and improved focus. Many see a 4–6 point improvement on GAD-7 when they follow the plan consistently and log their progress.6) Is it a substitute for therapy or medication?
No. It’s an educational self-help guide. If symptoms are severe, persistent, or you feel unsafe, seek professional help immediately.7) What format do I get and how do I access it?
You receive an instant PDF download that’s easy to read on phone, tablet, or laptop. You can also print the worksheets if you prefer writing by hand.8) Can I fill it on a device?
Yes—forms are fillable. You can type directly into the PDF or print and write.9) Do I need any apps or logins?
No logins or apps required—just a standard PDF reader.10) What if I miss a day?
Just continue the next day. Consistency over 30 days matters more than perfection.11) Does it include audio or video?
This edition is text-only (no audio/video), keeping it simple, lightweight, and printer-friendly.12) Can I share it with a friend or my team?
A single purchase is for personal use. For teams or workplaces, ask us about corporate licensing.13) Is there a refund policy?
Yes—7-day satisfaction guarantee. If you don’t find it useful, contact us within seven days for a full refund.14) How does this help my privacy?
It’s self-paced and offline-friendly. No sign-ins or trackers are required to use the workbook.15) I’m already in therapy at SereinMind—should I still buy this?
Yes. Clients use it as a between-session practice kit to apply skills daily and track objective change with GAD-7/PHQ-9.