Don’t let PMDD control your life. In just 12 weeks, our course will help you reduce PMDD symptoms and regain control. Feel supported, understood, and empowered.
🌟 What You Get
With our program, you will gain:
- Expert Guidance: Have professional support to help you understand and manage your PMDD symptoms.
- Scientifically-Backed Knowledge: Gain access to current and research-based information about PMDD.
- Practical Strategies for Daily Life: Learn and apply effective strategies to improve your everyday life.
- Behavioral Transformation: Change your behavioral patterns for lasting, positive impact.
- One Year Free Subscription: Enjoy all of Belle’s Premium features at no cost for a year.
🎓 How the Course Works
📱 The Belle App
The “Unmasking PMDD” course is an internet-based program designed to tackle PMDD symptoms over a 12-week period. Utilizing cognitive behavioral therapy (CBT) exercises and symptom tracking, the app helps you manage your symptoms more effectively. You’ll find the course inside the Belle app in the course section, and you’ll also get a free yearly subscription to all Belle app features so you can make the most out of your learnings.
By actively engaging with the app’s program, you can gain valuable insights to improve your PMDD symptoms and positively influence your life.
The course is divided per week, each containing various modules. You will work through these activities step-by-step. Some activities are optional, while others are mandatory to complete the course.
Take Control of Your PMDD Symptoms and Transform Your Life
📚 Course Modules and Activities
| Module | Content |
|---|---|
| Psychoeducation about PMDD and its etiology | – Understanding the basics of PMDD and how it affects you, including its symptoms, prevalence, and diagnostic criteria. – Learning about the development of PMDD, its biological, psychological, and social factors, and its impact on daily life, relationships, and overall well-being. |
| Understanding the role of thoughts and their relationship to feelings and behavior | – Introduction to the cognitive triad: how thoughts, feelings, and behaviors interact and influence each other, especially in the context of PMDD. – Identifying and challenging negative thought patterns that contribute to PMDD symptoms, using cognitive restructuring techniques. |
| Restructuring dysfunctional cognition | – Techniques for changing unhelpful thoughts, such as identifying cognitive distortions, questioning their validity, and replacing them with more balanced thoughts. – Practical exercises to reinforce cognitive restructuring, including thought records, behavioral experiments, and cognitive rehearsal. |
| Addressing PMDD-specific myths and applying cognitive strategies | – Dispelling common myths about PMDD, such as misconceptions about its causes, severity, and treatment options. – Applying learned cognitive strategies to real-life situations, including problem-solving, decision-making, and coping with triggers. |
| Thoughts and premenstrual complaints | – Understanding the link between thoughts and PMDD symptoms, including how negative thinking patterns can exacerbate physical and emotional symptoms. – Developing new, helpful thought patterns to reduce symptom severity and improve emotional resilience. |
| Prejudices about premenstrual complaints | – Overcoming societal and personal prejudices about PMDD, including stigma, self-blame, and misconceptions. – Building a more positive mindset towards your symptoms, recognizing them as valid and manageable. |
| Changing to helpful thoughts | – Techniques for reinforcing positive thinking, such as gratitude exercises, positive affirmations, and visualization. – Practical steps to maintain cognitive changes, including regular practice, self-monitoring, and seeking support. |
| Learning relaxation techniques | – Includes a wide range of effective techniques from breathing exercises to progressive muscle relaxation (PMR), meditation, and attention training techniques. – Guided exercises in progressive muscle relaxation to reduce physical tension and improve relaxation. – Audio tutorials for relaxation practices, including guided meditations and mindfulness exercises. |
| Understanding the interdependency between diet, exercise, and PMDD | – Nutritional guidance to manage PMDD symptoms, including dietary recommendations, meal planning, and addressing nutritional deficiencies. – Integrating exercise into daily life to improve well-being, including finding enjoyable physical activities, setting realistic goals, and creating a balanced routine. |
| Integration of sports into daily life | – Developing a personalized exercise routine tailored to your preferences, fitness level, and schedule. – Motivational strategies to maintain physical activity, such as tracking progress, setting rewards, and finding social support. |
| Implementing a balanced diet | – Dietary plans tailored for PMDD, focusing on nutrient-rich foods, balanced meals, and regular eating patterns. – Tips for healthy eating habits, including mindful eating, portion control, and managing cravings. |
| Managing stress-related difficulties in reasoning | – Techniques for identifying and correcting stress-induced cognitive distortions, such as catastrophizing, overgeneralization, and all-or-nothing thinking. – Practical exercises to manage stress effectively, including stress diaries, relaxation techniques, and time management strategies. |
| Incorporating positive activities into daily life | – Finding joy in everyday activities, such as hobbies, social interactions, and leisure activities. – Strategies for incorporating enjoyable tasks into your routine, including scheduling, prioritizing, and setting boundaries. |
| Problematic behavior | – Identifying and addressing harmful behaviors related to PMDD, such as avoidance, substance use, and self-sabotage. – Strategies to avoid and manage problematic actions, including behavior modification techniques, coping strategies, and seeking professional help if needed. |
| Protection and avoidance behavior | – Developing protective behaviors to prevent relapse, such as setting realistic goals, building a support network, and practicing self-care. – Avoidance strategies for minimizing exposure to stressors, including setting boundaries, planning ahead, and using assertiveness skills. |
| Healthcare utilization and information search behavior | – Effective use of healthcare resources, including finding the right healthcare providers, communicating effectively, and advocating for yourself. – Strategies for finding and utilizing helpful information, including researching PMDD, staying informed about treatment options, and using reliable sources. |
| Reviewing nutritional changes | – Evaluating dietary improvements, such as tracking food intake, monitoring symptoms, and assessing overall health benefits. – Adjusting nutritional plans as needed, including modifying dietary habits, seeking professional advice, and addressing specific nutritional needs. |
| Improving communication behavior | – Enhancing interpersonal communication skills, including active listening, empathy, and assertiveness. – Techniques for expressing your needs and feelings effectively, including using “I” statements, being clear and direct, and managing conflicts. |
| Relapse prevention | – Strategies to maintain progress and prevent setbacks, such as setting long-term goals, creating an action plan, and regularly reviewing progress. – Building a long-term plan for managing PMDD, including identifying potential triggers, developing coping strategies, and seeking ongoing support. |
Take Control of Your PMDD Symptoms and Transform Your Life
❓ Why Choose Us?
🔬 Backed by Science
Our program is based on extensive research and a randomized clinical trial. The study demonstrated significant improvements in:
- Functional and Psychological Impairment
- Symptom Intensity
- Impact on Everyday Life
These benefits were maintained for six months post-treatment, highlighting the efficacy and long-lasting impact of our intervention. The Belle App utilizes evidence-based CBT techniques, proven to be effective in managing PMDD symptoms.
🌿 Comprehensive
Our course covers a wide range of topics essential for managing PMDD. From understanding the etiology of PMDD to implementing practical lifestyle changes, our modules address every aspect of PMDD management to provide a holistic approach to your well-being.
🌐 Accessible
Delivered via an easy-to-use app, our program allows you to engage at your convenience. You get free access to a year’s subscription to the Belle App for PMDD, which helps you track your symptoms and implement your learnings long-term, ensuring that support is always at your fingertips.
🎯 Personalized
Our program provides continuous, personalized guidance to ensure you stay on track and achieve your goals. Each participant receives tailored feedback and support, making your journey to managing PMDD a collaborative and individualized experience.
📋 Frequently Asked Questions (FAQs)
How does the PMDD Course work?
How much time do I need to commit?
Can I personalize the course to my needs?
How do I track my symptoms?
How much does the course cost?
Can I use my HSA/FSA dollars?
