Signature method
Cognitive Regulation — how to control your mind
In our counseling sessions, we teach Cognitive Regulation — how to control your mind.
In short
Cognitive Regulation is the approach Dr. Nitnem Singh Sodhi teaches in counseling sessions — practical skills to notice, pause and steer your own thoughts and emotions, so you learn how to control your mind instead of being controlled by it.
The three pillars
- Pillar 1
Autonomic Downregulation
Settle the body's alarm response first — paced breathing and calming sound sessions help the nervous system slow down so clear thinking becomes possible.
- Pillar 2
Cognitive Reframing
Notice the thought driving the feeling, check it against the evidence, and replace distortions with a more accurate, useful view.
- Pillar 3
Behavioral Execution
Turn the new view into one small, concrete action today, so change happens in real life and not only in your head.
Try pillar 1 now with a free sound session in Brainwaves Studio.
A 5-step daily practice
- Pause and name what you feel (one word is enough).
- Slow your breath: in for 4, out for 6, for one to two minutes.
- Write down the exact thought behind the feeling.
- Ask: what is the evidence for and against it? What would I tell a friend?
- Choose one small action you can do in the next hour — and do it.
Cognitive Regulation, CBT and mindfulness
In our counseling sessions, we teach Cognitive Regulation — how to control your mind. This general comparison is educational; it does not rank one approach above another.
| Aspect | Cognitive Regulation | CBT | Mindfulness |
|---|---|---|---|
| Focus | Real-time control of thoughts and emotions in the moment | Structured change of thoughts and behaviours over a course of sessions | Non-judgemental awareness of the present moment |
| Starting point | Calm the body first, then reframe, then act | Usually begins with identifying thoughts and patterns | Begins with attention to breath, body or senses |
| Format | Taught in counseling sessions with Dr. Sodhi as practical daily skills | Manualised protocol, often 8–20 sessions | Self-practice, classes or apps; often daily meditation |
| Relationship | Draws on CBT ideas and adds body-first regulation | Well-researched evidence-based therapy | Overlaps in body-first calming; Cognitive Regulation adds reframe and action |
Start practising
Practise with the free AI Psychologist →Calm your body in Brainwaves Studio →Train attention in Brain Gym →Learn it with Dr. Sodhi online →Private Counseling Centres →Questions
What is Cognitive Regulation?
Cognitive Regulation is the approach Dr. Nitnem Singh Sodhi teaches in counseling sessions — practical skills to notice, pause and steer your own thoughts and emotions, so you learn how to control your mind instead of being controlled by it.
Who developed Cognitive Regulation?
Cognitive Regulation is the approach taught by Dr. Nitnem Singh Sodhi, Consultant Mental Health Specialist, in his online and in-person counseling sessions.
How is Cognitive Regulation different from CBT?
It draws on CBT ideas but starts by calming the body, then reframes the thought, then turns it into one concrete action — practised as real-time skills you use in the moment.
Can I practise Cognitive Regulation on my own?
Yes. The 5-step daily protocol on this page, the free AI Psychologist and Brainwaves Studio sound sessions help you practise. A consultation helps you apply it to your own situation.
Is Cognitive Regulation a replacement for emergency care?
No. If you are in crisis or thinking of harming yourself, call Tele-MANAS 14416 or emergency 112 in India, or your local emergency number.
Where can I learn Cognitive Regulation with Dr. Sodhi?
In online video sessions worldwide, or in person at Private Counseling Centres in Lucknow and, monthly, in other Indian cities.