--- title: How Niyora Works: PMS and PMDD Help, Step by Step description: How Niyora helps on hard PMS and PMDD days: tell it what happened, swipe through what helps, and decide what to say. The research behind each step, and how your words stay private. url: https://niyora.com/how-it-works/ --- How it works # How Niyora helps on hard PMS and PMDD days Tell it what happened. Swipe through what helps. Decide what to do. It takes a few minutes, it knows where you are in your cycle, and what you write stays private. Coming soon on Android Moon ✕ What happened? ✕ ♡ The dishes fight He replied “ok” 3am dread The resignation draft ## Six steps, from the moment to the pattern - 01 ### Tell it what happened One sentence is enough: what was said or done, and by whom. Moon, Niyora’s AI, asks one question if something important is missing. - 02 ### Name the feeling Moon suggests a word for what you feel, like let down, on edge or ashamed. You pick it or use your own. Naming a feeling is one of the simplest ways to turn its volume down. - 03 ### Swipe through what helps One card at a time. Swipe right for ♡ when it helps, left for ✕ when it doesn’t. Moon learns what lands and picks the next card from that. - 04 ### Calm your body When the feeling is big, a breath comes first. Slow breathing with a long out-breath, a short story, colouring or a little movement. - 05 ### Decide what to do Wait twenty minutes, write it and don’t send it, or get help with the words. Make the draft softer or shorter, or save it for tomorrow. - 06 ### Learn your pattern The moment is saved on the day of your cycle it happened. Over a few cycles you see what sets you off and when it starts. The cards ## Five kinds of help, one card at a time Moon picks the next card from what you kept and what you skipped. Every card shows where its idea comes from. Another way to see it Maybe the dishes were the last straw on a long day, not the whole story. From CBT Did you know Before a period, the brain’s alarm reacts faster and harder to small things. From research A breath Breathe out longer than you breathe in, five times. From breathing research Something for you Save the chores talk for after your period. Tonight is about the repair. A plan you choose What to say That was too sharp. It wasn’t about you. Can I have twenty minutes? A draft you edit Where the ideas come from ## Every perspective has a source Moon writes each angle for your moment. The idea behind it comes from a tradition people have tested for a long time, and the card names it. [Browse the research library](https://niyora.com/research/library/) | The question | Where it comes from | Research | | --- | --- | --- | | How else could this look? | Cognitive behavioural therapy | Strong | | How does this look in the bigger picture? | The Stoics | Strong | | What can you let go of? | The Bhagavad Gita | Strong | | The feeling can come along | Morita therapy, Japan | Some | | What would you tell a friend? | Self-compassion research | Strong | | What might you need? | Psychology of needs | Strong | | It passes | Buddhist practice | Some | | Who knows yet? | Taoist thought | Some | | The rule underneath | Cognitive behavioural therapy | Strong | | Has this come round before? | Your own past moments | Yours | Why a swipe ## The swipe you already know, built to help you put the phone down At 3am, most of us reach for a feed. Niyora uses the same gesture for something that helps: a breath, a calmer scene, another way to see it. Sessions are short and have an end. No endless feed, no streaks. 12 trials Slow breathing lowered stress, anxiety and low mood [Scientific Reports, 2023](https://doi.org/10.1038/s41598-022-27247-y) 26 studies Nature scenes on a screen lowered anxiety and anger [Frontiers in Psychology, 2023](https://doi.org/10.3389/fpsyg.2022.1058177) 735 women Rumination was strongly linked to PMS and PMDD [Journal of Clinical Psychology, 2014](https://doi.org/10.1002/jclp.22007) 2x Phones at bedtime were linked to double the odds of poor sleep [JAMA Pediatrics, 2016](https://doi.org/10.1001/jamapediatrics.2016.2341) Safety first ## Looking out for you on the hardest days Before Moon writes anything, a plain keyword check looks for signs of danger. The AI can raise that alert but can never switch it off. If someone is at risk, crisis help comes first, and signs of abuse or eating difficulties bring the right resources to the top. - 1 Keyword check Runs first, on every message. Plain rules, no AI. - 2 Moon reads it Can raise the alert if it sees risk the rules missed. Can never lower it. - 3 Help comes first If there is risk, crisis resources show before anything else. Privacy ## What happens to your words There is no account. Your entries are encrypted on your phone. Names and places are swapped for placeholders on your phone before anything reaches the AI, and put back when the reply arrives. Nothing you write is used to train AI. On your phone I snapped at Priya in front of the whole team at Northwind , then cried in the car outside Oak Street . What the AI sees I snapped at [person] in front of the whole team at [workplace] , then cried in the car outside [place] . [Read the privacy policy](https://niyora.com/privacy/) ## Questions about how it works How does Niyora work? + You tell Niyora what happened in a sentence. Its AI, Moon, helps you name the feeling, then shows one card at a time: another way to see it, a fact about what your body is doing, a breath, or a draft of what to say. You swipe right on what helps and left on what doesn’t, and decide what to do next. Is Niyora a chatbot? + No. There is no endless chat and no persona. Moon shows short cards you keep or skip, each with its source, and the session ends when you have a plan. Where do the perspectives come from? + Each one comes from a named tradition with research behind it, like cognitive behavioural therapy, self-compassion research or the Stoics. The source shows on every card, and the wording is written for your moment. What happens if someone is in crisis? + A keyword check runs before anything else, and the AI can raise an alert but never switch it off. If there are signs of danger, crisis resources come first. Does it work without tracking my period? + Yes. The help in the moment works on any day. Logging your period or connecting Apple Health adds PMS window predictions and patterns. Ask AI about this page Copy prompt ChatGPT ↗ Claude ↗ Perplexity ↗ Google AI Mode ↗ Grok ↗