Premenstrual dysphoric disorder (PMDD) is a severe case of premenstrual syndrome (PMS), which affects women both physically and psychologically. A study by Schoep et al. that was conducted in 2019 on more than 30,000 women in the Netherlands, found that 81% of them reported reduced work productivity due to menstruation-related symptoms for an average of 23 days per year. With such a huge impact, it is surprising how little PMDD is talked about. As with many (mental) health issues, the severity of PMDD falls on a spectrum. From no symptoms at all to the most severe forms of PMDD, almost all women are affected at some point in their lives. While clinically diagnosable PMDD is estimated to affect approximately 1.8 to 5.8% of women (American Psychiatric Association, 2013), as many as 18% of women are believed to suffer with subclinical or subthreshold PMDD (Wittchen, Becker, Lieb, & Krause, 2002).

1. Ask yourself: is it within my control?

2. Become aware of your thoughts.

3. Answer the “what ifs”.

4. Practice being in the present moment.

5. Seek professional help.

CBT is a structured, short-term, present-oriented and goal-driven style of therapy. It is widely used and research supports its effectiveness for many mental health issues including depression, anxiety, obsessive compulsive disorder (OCD), panic disorder, phobias, post-traumatic stress disorder (PTSD), eating disorders, substance use, insomnia, and long-term health conditions such as chronic pain and chronic fatigue syndrome (CFS), as well as irritable bowel syndrome (IBS).

Are you an expat living abroad? Are you struggling with culture shock? Signs you may be experiencing culture shock include: anxiety, social withdrawal, isolation, loneliness, feeling like you don’t fit in, black & white thinking, feelings of helplessness and loss of identity or identity confusion. Don’t worry, you’re not alone! Continue reading for mental health tips that you can implement today.

Do you have a hard time saying no? Do you feel overwhelmed and burnt out? Do you feel like others use you and don’t give back? Do you feel resentful? Then you may have an issues with setting and upholding boundaries…

A boundary is a limit established between yourself and others. Healthy boundaries can help you protect your time, energy and resources. Continue reading to find out more about boundaries and how you can learn to balance your needs with those of others.