Course
Library
Every video, audio practice, article, and recommended site from the WHIM program — in one place.
From your care team
Chosen for you, not the whole library
Sleep hygiene one-pager
Handout · Shared with you
10-minute cooling breath
Audio · Shared with your cohort
Module 1 · Video
Welcome to WHIM: A Message from the Research Team
A warm, personal introduction from the PI and research team. Participants see the people behind the program. Covers who we are, why we created WHIM, what to expect, and a brief preview of the three pillars: MENOGAP, MBSR, and RISE.
4–5 minutes
Module 1 · Video
The Three Stages of Menopause: What's Happening in Your Body
An animated explainer showing the hormonal changes across perimenopause, menopause, and post-menopause. Uses a clear hormone-level graph over time, narrated in warm, accessible language. Closes with: 'Wherever you are in this journey, this program meets you there.'
5–7 minutes
Module 1 · Video
Types of Menopause: What You Need to Know
A clear, compassionate overview of the four types of menopause. Emphasizes that while the biological endpoint is the same, the path matters for symptom management and treatment decisions. Addresses POI/premature menopause with extra sensitivity.
4–5 minutes
Module 1 · Video
Estrogen and Your Body: A System-by-System Overview
An informative video walking through how declining estrogen affects each major body system. Uses simple graphics to show estrogen receptors in different tissues. Validates that women are not imagining their symptoms — these are real physiological changes with real solutions.
6–8 minutes
Module 1 · Video
Menopause Symptoms: You Are Not Alone
A candid, warm video featuring diverse voices describing their symptom experiences. Conversational and real — the goal is normalization and connection. Participants should finish this video feeling less isolated and more understood.
5–6 minutes
Module 1 · Video
Hormone Therapy Explained: Your Questions Answered
A clear, evidence-based Q&A addressing the most common questions and misconceptions about hormone therapy. Puts the WHI study legacy in context with current evidence. Empowers participants to have better-informed conversations with their providers.
7–9 minutes
Module 1 · Video
Beyond Hormones: Non-Hormonal Options for Menopause Symptom Management
An informative overview of non-hormonal options, particularly for women who cannot or prefer not to use hormone therapy. Reviews FDA-approved non-hormonal prescriptions, explains vaginal estrogen's distinct safety profile, and addresses complementary approaches honestly.
6–7 minutes
Module 1 · Video
Your Brain on Menopause: The Mind-Body Connection
An accessible, science-forward video explaining how the brain and nervous system are involved in menopause symptoms. Uses neuroplasticity as a hopeful frame, introduces MBSR as a tool (not a cure), and previews the practices in this program.
7–8 minutes
Module 1 · Video
Introduction to Positive Psychology for Menopause
A warm, honest video introducing positive psychology in the context of WHIM. Explicitly addresses and dismisses the 'just think positive' misconception. Uses the PERMA model as the organizing framework and previews the RISE practices: Reappraisal, Investment in Strengths, Savoring & Wonder, Expressions of Gratitude.
8–10 minutes
Module 1 · Video
The Science of Gratitude: Why It Works and How to Practice It
An engaging, evidence-based video explaining the neuroscience and research behind gratitude. Opens with the brain science (dopamine, the reward system, attention training), shares key research findings (Seligman, Emmons, McCullough), and demonstrates Three Good Things with a real example.
6–7 minutes
Module 1 · Video
Stories of Menopausal Zest: Women on the Other Side
An interview-format video featuring 4–5 diverse women sharing experiences of post-menopausal flourishing. Real, not scripted. Each woman acknowledges what was hard AND what opened up. Honest, warm, hopeful without being unrealistic.
10–12 minutes
Module 1 · Video
The RISE Framework: Your Positive Psychology Toolkit for Menopause
A structured overview of all four RISE elements with clear examples of each applied specifically to the menopause experience. Bridges the RISE practices to the medical content already covered. Ends with: 'You now have both the medical foundation and the psychological toolkit. Let's put them together.'
8–10 minutes
Module 1 · Video
Why We Reflect: The Science of Meaningful Learning
A brief, warm video explaining the research behind reflective practice in health education. More like a personal conversation than a lecture. Normalizes that reflection can feel uncomfortable — and reframes that discomfort as a sign of growth.
3–4 minutes
Module 1 · Video
Finding Reliable Menopause Information: A Guide to Trusted Sources
A brief, practical guide to navigating health information online. Gives participants 3 questions to ask before trusting a health website: Who wrote it? Is it based on research? Is it trying to sell me something? Encourages bringing information to a healthcare provider rather than making decisions alone.
4–5 minutes
Module 1 · MBSR
Body Scan Meditation
A 15-minute guided body scan to build body awareness, reduce tension, and practice non-judgmental observation.
Short · Standard · Extended
PDF · Module 1
Understanding Perimenopause: A Patient Guide
Clinician-reviewed overview of the hormonal changes, common symptoms, and what to expect through the transition.
WHIM Program Library
Article · Module 2
Hormone Therapy: Weighing the Evidence
A plain-language summary of current evidence on hormone therapy, benefits, risks, and shared decision-making.
BrightOutcome Clinical Notes
PDF · Module 3
MBSR Home Practice Workbook
Printable workbook with guided written practices to use alongside your audio sessions.
WHIM Program Library
PDF · Module 4
Three Good Things: A Gratitude Practice
Background reading and a one-page worksheet for the RISE gratitude practice.
Positive Psychology Reading List
External resource
The Menopause Society
Leading professional society for menopause healthcare. Find evidence-based information and a clinician directory.
Visit siteExternal resource
NIH Office of Research on Women's Health
Research, clinical guidance, and federal resources on midlife women's health and menopause.
Visit siteExternal resource
Mindful.org — MBSR Basics
Approachable introductions to mindfulness practice, guided meditations, and the MBSR tradition.
Visit siteExternal resource
Greater Good Science Center
UC Berkeley's science of meaningful living — research-backed articles and practices behind RISE.
Visit site