🧠 Stress & Mood Self-management Plan

Mood swings, overthinking, poor sleep — we are careful with words here: this is NOT a plan to "treat depression." It's a structured self-management kit (movement + CBT intro + mindfulness + gut-brain axis) for the sub-clinical stress most people carry.

What this plan gives you includes

GAD-7 / PHQ simplified self-check + severity bands
Movement as regulation: aerobic timing, not "push harder"
CBT intro: spotting automatic negative thoughts
Light exposure (20–30 min/day) and sleep as the foundation
Gut-brain axis: flora + Omega-3
TCM soothe-the-spirit ideas (甘麦大枣汤 / 逍遥散) + acupoints
Clear escalation: hotlines and when to seek professional help

Why us combined lens

Wellness content is either "think positive" or "see a therapist." We give daily, bodily levers in between.
We name the line between self-management and needing care — no false promises.
Every suggestion labeled 中医说 / 西医说 / 生活说.

Delivery

PDF document (phone / computer)
Interactive HTML
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