CYCLES® for PMDD: Getting Steady

Build balance, confidence and consistency beyond the PMDD rollercoaster

A 4-week programme designed to help you feel steadier, more in control, and able to trust yourself again.

Explore the programme

PMDD shouldn't keep running your life

Do you feel like your cycle keeps derailing your relationships, work and sense of self every single month?

If PMDD keeps taking control of your life, you are not alone.

I support people living with PMDD, and I live with it myself. I know what it's like to be caught in a relentless cycle of highs and lows that disrupt just about everything that's important to you.

You go from survival mode to catch up mode, scrambling to get everything done before the chaos erupts again. You stop trusting yourself, your decisions, and your ability to follow through.

CYCLES® for PMDD: Getting Steady is designed for this exact place.

It is a short, contained programme to help you understand what is happening, feel steadier in your body and mind, and begin rebuilding trust in yourself, without asking you to push through when you are already struggling.

This programme
is for you if…

PMDD feels unpredictable, intense, or overwhelming at certain points in your cycle
You no longer trust how you will feel or act during PMDD phases
You worry about starting things and not being able to continue when PMDD is around
You feel caught in a pattern of coping, crashing, and recovering
You want things to feel steadier before making longer-term decisions about support

You do not need to be motivated.

You do not need to be consistent.

You just need things to feel more manageable than they do right now.

Feel calmer and
more in control

Over four weeks, CYCLES® for PMDD: Getting Steady supports you to:

Feel calmer and more in control when things feel intense or overwhelming
Understand your own PMDD patterns, so fewer things catch you off guard
Develop coping approaches that reduce self-blame and limit the knock-on impact on your life
Plan and respond in ways that fit your changing energy across the cycle
Feel clearer about what support may be helpful next, without rushing into decisions

The focus is on small, practical shifts that help things feel steadier and begin rebuilding trust in yourself.

Because things need to feel manageable first

Many people with PMDD are encouraged to work on change before things feel steady enough to support it.

This programme takes a different approach.

Rather than focusing on insight, motivation, or transformation, it prioritises understanding what is happening, reducing reactivity, and building trust gradually.

You are not expected to push through.

You are not expected to keep up.

You are not expected to be consistent.

The focus is on helping things feel more manageable first.

What this
programme is not

CYCLES® for PMDD: Getting Steady is not therapy, and it is not a treatment for PMDD.

It does not:

Cure PMDD
Replace medication or medical care
Provide crisis or emergency support
Ask you to do trauma work or deep emotional processing

If you need urgent or specialist support, this programme is designed to help you recognise that more clearly, not to replace it.

How the
programme works

The structure is simple and intentionally contained.

4 weeks
4 short pre-recorded modules, released weekly
1 live welcome and orientation session with Dr Helena (60 minutes)
1 live closing session with Dr Helena (90 minutes)
Optional space for reflection and connection, with no pressure to post

There is no expectation to keep up perfectly.

Engagement can change week to week.

What people notice when they begin working with the CYCLES® Framework

"I was in a deep dark place. I was hit by these sudden bouts of deep, dark depression once a month. I felt like I had lost control of my life.

I've got to this place of calm, acceptance and compassion for myself."

Jackie, 28

"I had a limiting view of my future. Like, I don't have a future… I was so frustrated and helpless.

I am not feeling that emptiness about my future anymore."

Josy, 35

"I was totally fed up with my menstrual cycle. I felt like it was really hopeless and draining my life. I was dreading every month and wondered, can I have a normal life?!

It's given me this really new perspective, it's kind of revolutionary really."

Laura, 43

These reflections come from people who have worked with the CYCLES® Framework over time. CYCLES® for PMDD: Getting Steady focuses on supporting the early foundations of this work in a short, contained format.

The programme is organised around the CYCLES® lens:

The CYCLES® Framework

Calm the nervous system

Helping your body feel safer and more settled

Your patterns

Understanding what actually happens for you, so fewer things feel unexpected

Cope with emotions and stress

Getting through difficult moments with less fallout and less self-blame

Live with cyclical awareness

Planning in ways that respect changing energy and tolerance

Engage differently

With thoughts, expectations, relationships, and with yourself

Sustain what helps

Knowing what builds steadiness and trust over time, and what does not

You are not expected to do all of this at once.

Medical care and PMDD

For some people with PMDD, medical support is an important part of care.

This programme does not replace GP or psychiatric input. Instead, it supports clearer thinking about when medical support may be helpful, and how psychological and medical approaches can sit alongside each other.

A short, free resource is included to explain medical pathways and options.

What happens after CYCLES® for PMDD: Getting Steady

For some people, completing CYCLES® for PMDD: Getting Steady is enough for now.

Others choose to continue into a later-stage programme, CYCLES® for PMDD: Integration, which focuses on living well with PMDD over the longer term, including work, relationships, values, identity, and self-trust.

There is no expectation to continue. Progression is optional.

Practical details

Dates Next cohort: May 2026

Format Online

Time commitment Around 60–90 minutes per week, taken flexibly

Group size Small cohort to maintain safety and containment

Cost £325
Payment plans: 2 monthly payments of £165

Join the programme

Frequently asked questions

What if I fall behind or miss sessions?

That is expected. The programme is designed to still work if your capacity fluctuates.

Is this suitable if I am on medication or considering it?

Yes. Psychological and medical support can sit alongside each other.

Is this therapy?

No. This is a structured psycho-educational programme with clear boundaries.

Do I need a PMDD diagnosis?

A formal diagnosis is not required, but the programme is specifically designed for PMDD.

How involved is Dr Helena Tucker in the programme?

The programme is fully developed and led by Dr Helena Tucker. All materials have been created by Dr Helena Tucker, drawing on her clinical expertise, lived experience of PMDD, and insights from over 250 in-depth interviews with people living with PMDD. She also leads the live welcome and closing sessions, offering guidance, context, and support as you move through the programme.