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Depression Prevention Guide | The 90-Day Indian Plan to Protect Your Mood
Nutribox Disease Prevention Guide

Depression Prevention Guide

Burnt out, tired or sleeping badly? Protect your mood before it sinks.

A guided 90-day programme with sleep, sunlight, movement and everyday Indian food, to help build emotional resilience.

  • 90-day programme
  • 100+ foods rated
  • 28-day meal plan
  • 192 pages
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Take the 2-minute check ↓
“Just tired” for weeks <em>is worth listening to.</em>
The wake-up call

“Just tired” for weeks is worth listening to.

  • 😴
    Poor sleep and exhaustionWeeks of bad sleep and low energy are early signs to take seriously.
  • 🔥
    Burnout and stressLong hours, pressure and no breaks slowly drain your mood.
  • ⏳
    The good newsSleep, sunlight, movement, food and connection all support your mood.
2-minute self-check

A 2-question mood check

Over the last 2 weeks, how often have you been bothered by these? (PHQ-2, a widely used screening questionnaire)

Question 1 of 2

Little interest or pleasure in doing things?

Question 2 of 2

Feeling down, depressed or hopeless?

LowModerateHigh

Your score: 0 / 6

See the 90-day plan →

PHQ-2 is a screening tool, not a diagnosis. If you are in crisis or thinking of harming yourself, call Tele-MANAS 14416 or go to the nearest hospital now.

Catch it early

Mood slips slowly

Burnout and low mood often build quietly over weeks. Noticing early is your chance.

Early signs
Early signsTiredness, poor sleep, brain fog, loss of interest, irritability.
The window to act
The window to actThe burnout stage is when simple daily habits matter the most.
The 90-day programme

One small step every week. Big change in 90 days.

No crash diet. No gym. Each week adds one habit on top of the last, so it actually sticks.

Weeks 1–4Reset
  • Fixed wake-up time
  • Morning sunlight
  • Regular meals
  • Screen-free bedtime
Weeks 5–8Build
  • Daily movement
  • Mood-friendly foods
  • Breathing and calm
  • Reach out to people
Weeks 9–12Lock in
  • Stressful weeks and deadlines
  • Festivals and family
  • Handle setbacks
  • Habits for life
One small step every week. <em>Big change in 90 days.</em>
Day 1Note your sleep, energy and mood
Day 30First check-in: sleep and energy
Day 60Mid-way mood check
Day 90Look back and celebrate
What really moves the needle

The 5 keys to prevention

The guide works on all five together, not just one.

🌙
SleepA steady sleep and wake time
🚶
MovementMove to lift your mood
🥣
FoodGut-brain friendly Indian meals
☀️
SunlightMorning light sets your body clock
🤝
ConnectionPeople who lift you up
The prevention kitchen

Eat Indian. Eat smarter.

The mood-friendly plate
The mood-friendly plateHalf vegetables, quarter protein, quarter grains.
100+ foods rated
100+ foods ratedEveryday, in portion or limit.
Easy swaps
Easy swapsSmall changes, steadier energy.
28-day meal plan
28-day meal planGut-brain friendly Indian meals.
Beyond food

Small daily habits, big results

The morning sunlight walk
Sunlight

The morning sunlight walk

A short walk in morning light helps set your body clock and energy.

  • Best time and how long
  • Rainy-day options
  • Walk with a friend
Movement that lifts your mood
Move

Movement that lifts your mood

Simple routines at home, no gym, even on low-energy days.

  • 5-minute starter routines
  • Yoga and stretching
  • Music and dance breaks
A steady sleep routine
Sleep & calm

A steady sleep routine

Late nights and screens drain your mood. The guide shows what to change.

  • The wind-down routine
  • Screens and blue light
  • Breathing for stress
Mood and habit trackers
Track

Mood and habit trackers

Track sleep, movement and mood, and notice what helps.

  • 90-day habit tracker
  • Simple mood log
  • When to seek help checklist
Made for you

Who is this guide for?

🔥

Burnt out at work

  • Long hours, no breaks
  • Always exhausted
  • Want to feel like yourself again
😴

Sleeping badly

  • Late nights, early alarms
  • Wake up tired
  • Want a steady routine
🌫️

Brain fog

  • Hard to focus
  • Low motivation
  • Want clear, simple steps
🎓

Students and young adults

  • Exam and career pressure
  • Screens late at night
  • Habits that actually fit
🏠

New life stage

  • New parent, new city or retirement
  • Feeling lonely
  • Want to stay connected
💛

Supporting someone

  • A family member seems low
  • Want to help at home
  • Know when to seek help
Look inside

Real pages from the guide

Swipe → · Tap any page to zoom

The neuro-plate method
The neuro-plate method
Foods rated: dals & pulses
Foods rated: dals & pulses
Kitchen swaps
Kitchen swaps
Day 30 milestone check-in
Day 30 milestone check-in
28-day meal plan
28-day meal plan
The 24-hour reset rule
The 24-hour reset rule
Young working adults
Young working adults
Supporting a loved one
Supporting a loved one
Mental health myths
Mental health myths
90-day habit tracker
90-day habit tracker
Every topic inside

Open the guide, see every chapter

9 parts · 51 topics · Tap a part to see what's inside

01Wake-up call18 pages · 3 topics
  1. Beyond 'just sadness': the mood spectrum
  2. Early warning signs of burnout
  3. Simple validated self-checks
02The science16 pages · 2 topics
  1. Inside the brain: circuits, chemicals & fuel
  2. Chapter summary: your resilience equation
03Prevention kitchen32 pages · 7 topics
  1. 10 golden rules of the neuro-kitchen
  2. The smart neuro-plate method
  3. Hand portion measurement guide
  4. The Indian grain quality ladder
  5. Food guide: 100+ mood-protective Indian staples
  6. The 1% better kitchen swaps
  7. Your 7-day neuro-kitchen transition
0490-day programme44 pages · 6 topics
  1. How the 90-day programme works
  2. Day 30 milestone check-in
  3. Day 60 milestone check-in
  4. Day 90 milestone check-in
  5. The 28-day neuro-meal plan
  6. The 24-hour reset rule
05Move and build resilience16 pages · 5 topics
  1. Movement as neuro-medicine
  2. The daily step ladder
  3. Post-meal walking protocol
  4. Pranayama for vagal nerve stimulation
  5. Movement summary: your weekly prescription
06Sleep and stress recovery12 pages · 2 topics
  1. Sleep architecture and emotional balance
  2. Your nighttime emotional restoration plan
07Special groups and transitions12 pages · 9 topics
  1. Young corporate adults: burnout recovery
  2. Women and PCOS: insulin and mood
  3. Perimenopause: hormonal mood balance
  4. Students and exam strain: resilience
  5. The sandwich generation: caregiver burnout
  6. Seniors: preserving vitality & connection
  7. The whole-family emotional climate
  8. Supporting a loved one without toxic positivity
  9. Special groups summary guidelines
08Myths, FAQs & stories12 pages · 7 topics
  1. Indian mental health myths vs facts
  2. Frequently asked medical questions
  3. Support services and helpline FAQs
  4. Case study: corporate burnout to balance
  5. Case study: PCOS and emotional resilience
  6. Case study: midlife fatigue to vitality
  7. Turnaround lessons: what habits deliver
09Toolkit & trackers16 pages · 10 topics
  1. How to use your toolkit
  2. 90-day daily habit trackers
  3. Weekly mood and energy log
  4. Blood biomarker retest log
  5. Weekly neuro-meal planning template
  6. 50-item mood-protective grocery checklist
  7. Retest checklist & doctor discussion guide
  8. Emergency plan and crisis helplines
  9. Refrigerator resilience reference chart
  10. Pocket resilience card
Clear the confusion

Myth vs fact

Low mood is just weakness.It's not a character flaw. Early support and habits help.
Food has nothing to do with mood.Regular, balanced meals support steady energy and mood.
Talking about it makes it worse.Reaching out to someone is a strong first step.
Only big life events cause it.Poor sleep, stress and burnout can build up slowly.
Myth vs fact
Pick the right guide

Prevention or Management?

Depression Prevention Guide

Stressed, burnt out or emotionally drained, and wanting to protect your mood early.

  • 2-question mood check
  • 90-day step-by-step programme
  • 100+ foods rated, 28-day meal plan
  • Sleep, sunlight and mood trackers

Depression Management Guide

Already diagnosed with depression, or supporting someone who is.

  • 14-day meal plan
  • Sleep and movement plans
  • 90-day toolkit
  • Treatment explained simply
See the Management Guide →
Depression Prevention Guide | The 90-Day Indian Plan to Protect Your Mood
📲 PDF SOFT COPY ONLY

Depression Prevention Guide

  • 192 pages, full colour PDF
  • 2-question mood check (PHQ-2)
  • 90-day programme: 12 weekly action guides
  • 100+ Indian foods rated + easy swaps
  • 28-day gut-brain friendly meal plan
  • Sleep, sunlight and movement plans
  • Mood and habit trackers
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
  1. Pay securely
  2. Get the download link on email
  3. Read on any device
  • 📥 1 complete PDF file, 192 pages
  • 📧 Download link sent to your email right after payment
  • 📴 Read offline, no internet needed
  • 🖨️ Print the trackers at home, for personal use only
  • ♾️ Lifetime access, no subscription
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

Your questions, answered

Who is this guide for?

People who feel stressed, burnt out or low and want to protect their mood with daily habits. If you have been diagnosed with depression, the Depression Management Guide is the right one, alongside your doctor.

Is this a replacement for therapy or medicine?

No. It is a self-help education guide. If you are struggling, please talk to a doctor or counsellor, or call Tele-MANAS 14416 (free, 24x7).

I have very little energy. Can I still follow it?

Yes. It starts with tiny steps like a fixed wake-up time and 5 minutes of morning light.

Do I need a gym or special equipment?

No. Everything in the guide can be done at home with everyday items.

Does it replace my doctor?

No. It is an education guide that works alongside your doctor. It also tells you which checks to ask for and when.

How will I get the guide?

It's a PDF. After payment you get a download link by email. Read it on your phone, tablet or laptop, and print the trackers if you like.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Your brighter 90 days can start today

Your brighter 90 days can start today

For you, and for the family around you. Start with one small habit this week.

BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

Digital product (PDF soft copy only). For education only. It does not diagnose, treat or replace medical advice. The self-check is a screening aid, not a diagnosis. Always consult your doctor before changing diet, exercise or medicines. Images are illustrative.

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