🌿 CBT for PMDD Relief Worksheet

Skills for PMDD Relief: Thinking Traps

This worksheet helps you recognize and reframe the common “thinking traps” that can intensify PMDD symptoms. These traps—like perfectionism, all‑or‑nothing thinking, or catastrophic predictions—often spiral into heavier distress and block problem‑solving.

Inside, you’ll find:

• A list of common thinking traps (e.g., inner critic, mind reading, negative glasses).

• A simple 5‑step process: Notice → Identify → Ask → Clarify → Reframe.

• Compassionate reframing prompts to remind you: “This is a symptom, not my identity.”

• Evidence‑based grounding: Research shows CBT strategies reduce PMDD‑related distress and improve coping (Weise et al., 2019; Hoppe et al., 2025).

This resource is designed to be practical, calming, and empowering — giving you a structured way to pause, challenge unhelpful thoughts, and reconnect with clarity during PMDD flares.