This is not your ordinary peer support group. Our program uses interactive interventions, lived experience, and group activities to facilitate a session that is inclusive, safe, and effective. Together, we will help you realize your strengths and personalize your tool kit to break free from the cycle of PMDD.

Join our peer support program and together we will,

• Develop and strengthen your coping skills

• Learn and practice emotional regulation techniques

• Identify personal triggers

• Build resilience

• Practice self-compassion and self-acceptance

• Find validation and understanding from people who get it

• Practice distress tolerance techniques

• Create healthy routines and habits

• Support each other through our PMDD lows & highs

What will this look like in session?

Each peer support session is unique and designed to be a safe, validating space where you can show up as you are—whether that means venting, listening, learning, or simply existing among people who get it. Every session will center around a theme, coping strategy, or shared experience related to PMDD. You can share as much or as little as you feel comfortable with. Topics may include managing relationships, dealing with intrusive thoughts, setting boundaries, or coping with emotional dysregulation. Here’s what you can expect:

Check-In & Grounding

We’ll start with a short check-in to see how everyone is doing. This may include a quick mood rating, a guided grounding exercise, or a simple “How’s your PMDD treating you today?”

Experiential Activity & Discussion

We’ll engage in interactive exercises designed to deepen self-awareness and strengthen coping skills. This could look like:

• Journaling prompts & reflection

• Breathwork & mindfulness

• A role-play to practice self-advocacy

• Pass the mic discussions

• A metaphor exercise to reframe negative thoughts

• Symptom mapping or mood tracking

Support & Strategy Sharing

Participants can ask for advice, share what’s helped them, or simply receive support. If you’re struggling, this is a space where you can say, “I need help with this,” and be met with understanding and ideas.

Closing & Check-Out

We’ll wrap up with a grounding exercise, a takeaway from the session, or a group affirmation. You’ll leave with validation, practical tools, and a reminder that you are not alone.

Sessions are always non-judgmental, pressure-free, and flexible. Whether you want to talk, listen, or just be present, you’re welcome here. 💜

Typical peer support challenges & how we overcome them:

1. Leaving the group feeling drained & hopeless at hearing only the difficulties of living with PMDD.

   Peer support is our space to share our experiences of living life with a debilitating disorder and sit with our emotions. Peer support is not effective, however, when we do not tap into our strengths & develop the skill of hopefulness. While we leave plenty of time for sharing our unique challenges that we face as individuals with PMDD, we also make sure to uplift each other, discuss our wins, and realize our coping skills.

2. Not having time to speak or feeling excluded.

   Through our experiential activities, everyone will have the opportunity to share. By diverting from solely discussion-based groups, we leave room for everyone to participate without one or two individual’s needs dominating a session.

3. Peer support facilitators that are judgmental or inexperienced.

   Our peer support groups are run by master’s level Clinical Mental Health Counseling clinicians that have proven their ability to hold space and give their unconditional positive regard.

How long is a peer support session?

Depending on attendance, sessions typically run for 1-2 hours. You are welcome to stay as long as you like and leave whenever you need.

Is it free?

Our peer support groups are free and donations are welcomed.