Improving Your Self Image

Improving your self-image, like improving any skill, takes time and practice. Developing good self-esteem involves encouraging a positive (but realistic) attitude toward yourself and the world around you and appreciating your worth, while at the same time behaving responsibly towards others. Self-esteem isn't self-absorption; it's self-respect.

By working from the inside out (focusing on changing your own way of thinking before changing the circumstances around you), you can build your self-esteem. The goal of this positive thinking is to give yourself a more positive self-concept, while seeing yourself honestly and accepting yourself, and removing the internal barriers that can keep you from doing your best.

Positive Thinking

There are many ways a person can change negative thoughts and self-criticism to more realistic and positive thoughts. Focusing on all of them at once may be overwhelming, but focusing on a few at a time and reminding yourself of these positive approaches regularly can change your self-esteem.
Read the positive thought strategies below and choose several that would help you most. Write them down and remind yourself to pause and change your way of thinking each time you are being critical of yourself. As you become more comfortable with each new way of thinking (for example, learning not to apologize or accept blame for other's anger) try adding a new positive thought strategy to your list.

Positive Thought Strategies

• Avoid exaggerations.
  Correct your internal voice when it exaggerates, especially when it exaggerates the negative. Try to avoid thinking in extreme terms ("I always make that mistake" or "I'll never get that promotion.")
• Nip negative thoughts in the bud.
  Sometimes putting a stop on negative thinking is as easy as that. The next time you start giving yourself an internal browbeating, tell yourself to "stop it!" If you saw a person yelling insults at another person, you would probably tell them to stop. Why do you accept that behavior from yourself?
• Accentuate the positive.
  Instead of focusing on what you think are your negative qualities, accentuate your strengths and assets. Maybe you didn't ace the test you were studying for, but maybe your hard work and perseverance led to a better grade than you would have had. Maybe you felt nervous and self-conscious when giving a presentation at work, but maybe your boss and coworkers respected you for getting up and trying.
• Accept flaws and being human.
  Maybe you did get nervous and blow that presentation at work - so what? Talk to your boss about what went wrong, try to address the error in the future, and move on. All people have flaws and make mistakes. Your boss, coworkers, friends, family, postman, congressman, and favorite movie star have all made mistakes. They've forgiven themselves; so can you.
• Accept imperfections.
  Perfection is a high goal to aim for -- you don't need to start there or even end there. Make doing your best your ideal -- what more can you realistically do? Focus on what you've gained from the process and how you can use it in the future. Avoid focusing on what wasn't done or 'should have' been done differently. Allow yourself to make mistakes and then forgive yourself. Try laughing instead of criticizing.
• Don't bully yourself!
  "Should have, could have, would have ... " Try not to constantly second guess yourself, criticize yourself for what you "should" have done better, or expect too much from yourself. Don't put standards on yourself that you wouldn't expect from others. It's great to want to do well, but expecting yourself to be perfect (which is impossible) and then punishing yourself when you fail is a vicious cycle. Using expressions like "I should have" is just a way of punishing yourself after the fact.
• Replace criticism with encouragement.
  Instead of nagging or focusing on the negative (in yourself and others), replace your criticism with encouragement. Give constructive criticism instead of being critical ("maybe if I tried to do ____ next time, it would be even better" instead of "I didn't do that right.") Compliment yourself and those around you on what you have achieved ("well, we may not have done it all, but we did a pretty great job with what we did".)
• Don't feel guilty about things beyond your control.
  You are not to blame every time something goes wrong or someone has a problem. Apologizing for things and accepting blame can be a positive quality, if you are in the wrong and if you learn and move on. But you shouldn't feel responsible for all problems or assume you are to blame whenever someone is upset.
• Don't feel responsible for everything.
  Just as everything is not your fault, not everything is your responsibility. It's okay to be helpful, but don't feel the need to be all things (and do all things) for all people. This is taking too much of a burden on yourself AND limiting those around you. Let others be responsible for themselves and their actions -- you shouldn't feel responsible for their happiness.
• Do feel responsible for your feelings.
  Just as you can't "make" other people happy, don't expect others to "make" you feel happy or good about yourself. In the same way, they shouldn't make you feel guilty or bad about yourself. You create your own feelings and make your own decisions. People and events may have an affect on your emotions, but they can't dictate them.
• Treat yourself kindly.
  People often feel more comfortable treating themselves in ways they wouldn't consider treating others. Do you criticize yourself with terms like "stupid" "ugly" or "loser"? Would you use those terms to describe a friend? Remind yourself that you deserve to be treated as well as you treat others. Do something nice for yourself sometimes -- either in thought (give yourself a compliment) or action (treat yourself to a nice dinner or new book.)
• Give yourself a break.
  You don't need to be all things to all people or please everyone. Give yourself permission to decide you're doing the best you can. Remind yourself when you're doing things well -- don't wait to hear it from someone else.
• Choose the brighter side of things.
  You can choose how to interpret comments and events, so try for the more positive interpretations. If someone says, "You look good today," don't ask yourself "What was wrong with the way I looked yesterday?" Accept compliments graciously (don't ask yourself why you haven't been complemented on something else or why you haven't complemented you before.) Look at temporary setbacks as opportunities for growth.
• Forgive and forget.
  Try not to hang on to painful memories and bad feelings - this is a surefire way to encourage negative thoughts and bad moods. Your past can control you if you don't control it. If you can, forgive past wrongs and move on. (Don't forget that forgiving yourself is an important part of this process, too!) If you have a hard time forgiving or forgetting, consider talking through your emotions with a good friend or counselor, but try not to dwell. It's important to work through things, but you can't let the past determine your future.
• Focus on what you CAN do, not what you can't.
  Avoid "can't" thinking or other negative language. If you say something often enough, you may start to believe it, so keep your statements positive, not negative. Don't be afraid to seek help in accomplishing things, but remind yourself that you don't need approval from others to recognize your accomplishments. Focus on what you're able to do. Remind yourself of all your capabilities and positive qualities.

Striving for Family Unity

00609_000_003 It has been said that if you think you know a perfect family, you don’t know the family very well!

This suggests that all of us have periodic challenges in establishing and maintaining love and unity within our families. Yet, in large measure, our challenge to teach and nurture our children in a way that will qualify us as eternal families defines our mission here on earth.

In his epistle to the Ephesians, the Apostle Paul emphasized the importance of “perfecting … the saints” and reaching a “unity of the faith” (Ephesians 4:12–13). With this “unity,” Paul counseled that the Saints would “be no more children, tossed to and fro, and carried about with every wind of doctrine, by the sleight of men, and cunning craftiness, whereby they lie in wait to deceive” (Ephesians 4:14). What a magnificent promise—especially for parents!

Love of families and fellow men was the keystone of the Savior’s ministry. To His disciples, He said, “This is my commandment, That ye love one another, as I have loved you” (John 15:12). Less than a year following the organization of the restored Church, the Lord told the Saints in Fayette, New York, “I say unto you, be one; and if ye are not one ye are not mine” (D&C 38:27).

The teachings of living prophets and apostles as summarized in “The Family: A Proclamation to the World” make clear our responsibilities to our families:

“Parents have a sacred duty to rear their children in love and righteousness, to provide for their physical and spiritual needs, to teach them to love and serve one another. … Happiness in family life is most likely to be achieved when founded upon the teachings of the Lord Jesus Christ. Successful marriages and families are established and maintained on principles of faith, prayer, repentance, forgiveness, respect, love, compassion, work, and wholesome recreational activities.”¹

Amid all the counsel we have been given about nurturing our children in love and unity, as parents we must decide how we can best accomplish this challenging but eternally compelling task. Some of the following principles and ideas may provide help in uniting our families in love and truth.

Unity of Parents

Unity in the family begins with a loving parental relationship that sets an example for the family and extends in a personal way to each child.

President David O. McKay often credited his father and mother for the love and unity experienced in their family. He said: “Most gratefully and humbly I cherish the remembrance that never once as a lad in the home of my youth did I ever see one instance of discord between father and mother, and that goodwill and mutual understanding has been the uniting bond that has held together a fortunate group of brothers and sisters. Unity, harmony, goodwill are virtues to be fostered and cherished in every home.”²

Loving, Trusting Relationships

Studies have shown that in most families, children’s self-confidence and sense of personal worth are directly related to the quality of their relationships with their parents³ and how parents have taught and lived basic principles of the gospel.

As our children become teenagers, they frequently rely on things that will endear them to their peers. Unless a strong bond of love and trust has been established between parents and children, supported by a strong spiritual environment in the home, children’s loyalties tend to move to peers as they become teenagers. As children develop confidence in themselves and strong testimonies of the Savior, they add a special spirit of unity and happiness to their families and have strength to resist the pressures of the world.

President Gordon B. Hinckley has counseled: “I would like to see greater love in our homes. … You parents who are fathers and mothers of children, treasure your children. Look to them with love. Lead them … with love. … They will follow after you if you do that. And I make you a promise that if you do so, the time will come when you will feel so grateful that you have done so, that you will get on your knees and thank the Lord for the precious children who have come to you and grown up under your direction.”⁴

Frequent expressions of love are a key to building trusting and loving relationships, but equally important is the consistent demonstration of that love. How we act often speaks louder than what we say and how we say it. It is important that we consistently and genuinely show our children our love for them as well as tell them of that love.

Following his father’s death, one young man felt he could take little comfort from his mother’s assurance that his father loved him and was proud of him.

“While a doctor was verifying death, I was leaning against the wall in the far corner of the room, crying softly. A nurse came over to me and put a comforting arm around me. I couldn’t talk through my tears. I wanted to tell her:

“‘I’m not crying because my father is dead. I’m crying because my father never told me that he was proud of me. He never told me that he loved me. Of course, I was expected to know these things. I was expected to know the great part I played in his life and the great part I occupied of his heart, but he never told me.’”⁵

Perhaps there was a greater message than most of us realize when God our Father announced His Son by saying, “This is my beloved Son, in whom I am well pleased” (Matthew 3:17; emphasis added).

Children thrive on loving relationships that make them feel special. Encouragement and love are important, especially when things may not be going well.

Listening to our children and respecting their views builds trust and opens communication. Understanding and agreeing on expectations with each member of the family adds to the unity and good feelings for each other. Periodic one-on-one time is a superb way to build lasting relationships and trust. In fact, personal time with each child is an essential building block to genuine lasting relationships of love and unity.

As children replace selfishness and envy with kindness and service to each other, unity grows within the family. And as the family serves together to assist others, a bond of unity and love becomes the hallmark of the family. Unity in the family will not always free parents from problems and challenges with their children, but it does enable families to cohesively focus on solutions.

Personal Spiritual Experiences for Children

Living in accordance with our strong personal testimonies becomes the foundation for unwavering love and unity within a family. Testimonies also provide the bulwark against Satan and the things of the world that he uses to bring contention into families.

One of our key responsibilities as parents is to help our children prepare for and have spiritual experiences in their youth that will develop strong testimonies of Jesus Christ and His restored gospel. These experiences come as a result of prayer, study, and living gospel principles. They come from family home evenings and scripture study. They result from personal experiences and feelings from association with Church leaders and spiritually strong friends. Frequently, they come in a very personal way as the Spirit touches and confirms the truth and testimony of the living Father and His Son, Jesus Christ, as the Savior and Redeemer of the world.

I will be forever grateful for my faithful parents who, in their humble way, used the priesthood and the power of prayer to bless their children with the Lord’s healing power. On several occasions during my youth, the Lord responded with His tender mercies in a way that was miraculous. For me those experiences formed the basic foundation on which I have developed an undeniable testimony of the Lord and His love for each of us.

Unified Families Minimize Contention

The Lord’s challenge to raise our families in unity and righteousness is not a simple one. Our youth live in exciting yet challenging times. Their lives are filled with responsibilities and activities of various kinds. They have access to many things, including media and music that do not always fit within the standards of the home and the principles of the Church. As a result, almost every family at one time or another experiences disagreements on certain issues, both large and small. This creates contention.

The Lord made clear His feelings on contention when He said to the Nephites, “He that hath the spirit of contention is not of me, but is of the devil” (3 Nephi 11:29).

Our challenge as parents is to keep misunderstandings and disagreements to a minimum and to resolve differences quickly and amicably. The more we and our children are committed to living gospel principles, the greater the opportunity for the spirit of unity and love to reside in our homes. A clear understanding of gospel-centered guidelines and expectations in the home will significantly reduce periodic issues that precipitate contention.

Consistent Family and Personal Prayer

Some of the most effective teaching in our homes comes from the family’s kneeling together and feeling the spirit of what is said in daily family prayer. Asking the Lord for forgiveness, while also petitioning His help in unifying the family in love and righteous purposes, can have a lasting influence on our children as they grow together in the family. Sincere prayers soften contentious thoughts.

It is absolutely imperative that we teach and encourage our children to be consistent and sincere in offering their personal prayers. As children pray daily, they will feel the Lord’s personal direction in their lives. As they learn to seek His blessings and guidance, the family will find the joy and happiness that come from striving to be a righteous family.

In His great Intercessory Prayer in the Garden of Gethsemane, the Savior pleaded with the Father five separate times for unity—“that they may be one, even as we are one” and “that they may be made perfect in one” (see John 17:11, 22–23). Unity is the outcome of a family engaging in righteous principles.

May we as parents pray for and live worthy of the Lord’s blessings so that our families may be one on earth and in the eternities to come.

Helps for Home Evening

1. 1.To help family members visualize family unity, consider weaving a placemat from strips of paper. Write the name of a different family member on each strip. As they are woven together, discuss how this process represents the process of creating family unity. Use Elder Staheli’s article to discuss ways the family can build unity.
2. 2.Consider having family members draw a picture of five people holding hands. Label each person with one of the headings from Elder Staheli’s article. Point out strengths that your family has in each of these areas. Using the suggestions in the article, plan an activity that will strengthen your family.

By Elder Donald L. Staheli

30 ways to find TRANQUILITY in your DAY

 

IN A WORLD OF BUSY BUSY BUSY... 
I'd thought I'd share these simple tips to help you find a little tranquility in your day...

1. Have a totally computer-free day ~ it's amazing what you'll achieve {other than work} and how you will unwind

2. Brew a cup of tea ~ the whole making process is actually quite relaxing 

3. Pop some popcorn & enjoy that DVD you’ve been dying to watch {even if it didn't get great reviews}

4. Take an afternoon nap, in bed!

5. Listen to music {soothing, possibly without lyrics}

6. Relax near water {paddle around in a kayak, walk along the river, stroll along the beach}

7. Treat yourself to a spa treatment {pedicure, facial or massage}

8. Get a good nights sleep ~ sip a mug of warm milk before you hit the pillow

9. Take your dog for a walk ~ they'll love you for it and it will do you the world of good

10. Practice yoga ~ CLICK HERE for some positions

11. Gather a stack of magazines and allow yourself to flick through them at will ~ rip out anything you fancy

12. Cook your favourite meal and add a glass of wine {or two}

13. Order take-out and watch a marathon your favourite guilty-pleasure TV series

14. Take a bubble bath by candlelight

15. Snuggle!

16. Make cookies and enjoy them with cold cold milk

17. Do something creative – write, draw, dance – and allow yourself to get lost in the doing

18. Visit a new art exhibit ~ or the museum

19. Treat yourself to a cooking class ~ a great way to meet new people

20. Visit your local farmer’s or fish market

21. Allow yourself to laugh out loud

22. Go to a cafe and savour your coffee while people watching or reading the daily newspaper

23. Work in the garden – dig in the dirt

24. Bring fresh flowers home – place one singular flower in a bud vase by your bed and office space as well as bouquets in the family areas

25. Get your make-up done at your local department store {just don't buy every product they suggest}

26. Enjoy high-tea with a friend at a city hotel

27. Allow yourself {keeping your budget in mind} to buy those earrings, shoes or frock, that you’ve been lusting over

28. Visit a botanical garden and take a picnic basket {packed with wine & cheese}

29. Keep a journal {it doesn’t have to be about the day-to-day, it can be a list of things you're grateful for, favourite quotes and ideas that inspire you}

30. Savour the decadence of a handmade chocolate {or three} and just be!

Depression in Women (Causes, Symptoms, and Treatment)

Depression is not "one size fits all," particularly when it comes to the genders. Not only are women more prone to depression than men, but the causes of female depression and even the pattern of symptoms are often different.

Many factors contribute to the unique picture of depression in women—from reproductive hormones to social pressures to the female response to stress. Learning about these factors can help you minimize your risk of depression and treat it more effectively.

In This Article:

• Depression in women
• Signs and symptoms
• Causes of depression in women
• Risks factors for depression in women
• Treating depression in women
• Premenstrual dysphoric disorder
• Related links for depression in women
• Resources and references

Understanding depression in women

Depression is a serious condition that can impact every area of your life. It can affect your social life, relationships, career, and sense of self-worth and purpose. And for women in particular, depression is common. In fact, according to the National Mental Health Association, about one in every eight women will develop depression at some point during her lifetime.
If you’re feeling sad, guilty, tired, and just generally “down in the dumps,” you may be suffering from major depression. But the good news is that depression is treatable, and the more you understand about depression’s particular implications for and impact on women, the more equipped you will be to tackle the condition head on.

Signs and symptoms of depression in women

The symptoms of depression in women are the same as those for major depression. Common complaints include:

Depressed mood Loss of interest or pleasure in activities you used to enjoy Feelings of guilt, hopelessness and worthlessness Suicidal thoughts or recurrent thoughts of death

Sleep disturbance (sleeping more or sleeping less) Appetite and weight changes Difficulty concentrating Lack of energy and fatigue

Differences between male and female depression

Although the signs and symptoms of depression are the same for both men and women, women tend to experience certain symptoms more often than men. For example, seasonal affective disorder—depression in the winter months due to lower levels of sunlight—is more common in women. Also, women are more likely to experience the symptoms of atypical depression.
In atypical depression, rather than sleeping less, eating less, and losing weight, the opposite is seen: sleeping excessively, eating more (especially carbohydrates), and gaining weight. Feelings of guilt associated with depression are also more prevalent and pronounced in women. Women also have a higher incidence of thyroid problems. Since hypothyroidism can cause depression, this medical problem should always be ruled out by a physician in women who are depressed.

Differences between male and female depression
Women with depression tend to:	Men with depression tend to:
Blame themselves	Blame others
Feel sad, apathetic, and worthless	Feel angry, irritable, and ego inflated
Feel anxious and scared	Feel suspicious and guarded
Avoid conflicts at all costs	Create conflicts
Feel slowed down and nervous	Feel restless and agitated
Have trouble setting boundaries	Need to feel in control at all costs
Find it easy to talk about self-doubt and despair	Find it “weak” to admit self-doubt or despair
Use food, friends, and "love" to self-medicate	Use alcohol, TV, sports, and sex to self-medicate
Adapted from: Male Menopause by Jed Diamond

Causes of depression in women

Women are about twice as likely as men to suffer from depression. This two-to-one difference persists across racial, ethnic, and economic divides. In fact, this gender difference in rates of depression is found in most countries around the world. There are a number of theories that attempt to explain the higher incidence of depression in women. Many factors have been implicated, including biological, psychological, and social factors.

Biological and hormonal causes of depression in women

• Premenstrual problems - Hormonal fluctuations during the menstrual cycle can cause the familiar symptoms of premenstrual syndrome (PMS), such as bloating, irritability, fatigue, and emotional reactivity. For many women, PMS is mild. But for some women, symptoms are severe enough to disrupt their lives and a diagnosis of premenstrual dysphoric disorder (PMDD) is made.
• Pregnancy and infertility - The many hormonal changes that occur during pregnancy can contribute to depression, particularly in women already at high risk. Other issues relating to pregnancy such as miscarriage, unwanted pregnancy, and infertility can also play a role in depression.
• Postpartum depression - Many new mothers experience the “baby blues.” This is a normal reaction that tends to subside within a few weeks. However, some women experience severe, lasting depression. This condition is known as postpartum depression. Postpartum depression is believed to be influenced, at least in part, by hormonal fluctuations.
• Perimenopause and menopause - Women may be at increased risk for depression during perimenopause, the stage leading to menopause when reproductive hormones rapidly fluctuate. Women with past histories of depression are at an increased risk of depression during menopause as well.

Psychological causes of depression in women

• Focusing on and rehashing negative feelings - Women are more likely to ruminate when they are depressed. This includes crying to relieve emotional tension, trying to figure out why you’re depressed, and talking to your friends about your depression. However, rumination has been found to maintain depression and even make it worse. Men, on the other hand, tend to distract themselves when they are depressed. Unlike rumination, distraction can reduce depression.
• Stress - Some studies show that women are more likely than men to develop depression under lower levels of stress. Furthermore, the female physiological response to stress is different. Women produce more stress hormones than men do, and the female sex hormone progesterone prevents the stress hormone system from turning itself off as it does in men.
• Body image issues - The gender difference in depression begins in adolescence. The emergence of sex differences during puberty likely plays a role. Some researchers point to body dissatisfaction, which increases in girls during the sexual development of puberty.

Treating depression in women

For the most part, women suffering from depression receive the same types of treatment as everyone else. The main treatment approaches are psychotherapy and antidepressant therapy. However, there are some special treatment considerations for depression in women.

Depression, hormones, and the reproductive cycle

Hormone fluctuations related to the reproductive cycle can have a profound influence on a woman’s mood. In light of this possibility, you and your doctor should always look for connections between your depressive symptoms and the female reproductive cycle.

• Is your depression connected to your menstrual period and a possible effect of PMS?
• Are you pregnant and struggling with complications and concerns related to the vast changes you and your body are undergoing?
• Are you struggling with the baby blues after recently giving birth?
• Or are you approaching menopause and dealing with hormonal and emotional fluctuations?

All of these milestones in the reproductive cycle can influence or trigger depression. It’s also important to consider mood-related side effects from birth control medication or hormone replacement therapy.

How depression treatment is different for women

Specific aspects of treatment must often be modified for women. Because of female biological differences, women should generally be started on lower doses of antidepressants than men. Women are also more likely to experience side effects, so any medication use should be closely monitored.
Finally, women are more likely than men to require simultaneous treatment for other conditions such as anxiety disorders and eating disorders.

Self-help for depression in women

Learn how to use your emotions more effectively

See 3-min. video: Developing emotional awareness

You can make a huge dent in your depression with simple lifestyle changes: exercising every day, avoiding the urge to isolate, eating healthy food instead of the junk you crave, and carving out time for rest and relaxation.
Feeling better takes time, but you can get there if you make positive choices for yourself each day and draw on the support of others.

• Talk about your feelings to someone you trust. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.
• Try to keep up with social activities even if you don’t feel like it. When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed.
• Get up and moving. Studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue. You don’t have to hit the gym. A 30-minute walk each day will give you a much-needed boost.
• Aim for 8 hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.
• Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden.
• Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

Premenstrual dysphoric disorder

Most women are all too familiar with premenstrual syndrome (PMS). Unwelcome symptoms of PMS such as bloating, moodiness, and fatigue appear and reappear each month at the same time in the menstrual cycle. For most women, these premenstrual symptoms are uncomfortable but not disabling. But for up to one out of ten women, symptoms are so distressing and disabling that they warrant a diagnosis of premenstrual dysphoric disorder (PMDD). PMDD is characterized by severe depression, irritability, and other mood disturbances. Symptoms begin about 10 to 14 days before your period and improve within a few days of its start.

Symptoms of Premenstrual Dysphoric Disorder
Feelings of sadness or hopelessness Feelings of tension or anxiety Panic attacks Mood swings and tearfulness Persistent irritability or anger Disinterest in daily activities and relationships	Trouble concentrating Fatigue or low energy Food cravings or binge eating Sleep disturbances Feeling out of control Physical symptoms (bloating, breast tenderness, headaches, muscle pain)

Self-help for PMDD

There are many steps you can take to improve PMDD symptoms. Many involve simple lifestyle adjustments.

• Exercise - Regular aerobic exercise can reduce the symptoms of PMDD.
• Dietary modifications - Changes to your diet may help reduce symptoms. Cutting back on salt, fatty foods, caffeine, and alcohol is recommended. Eating plenty of complex carbohydrates is also recommended.
• Nutritional supplements - Vitamin B-6, calcium, magnesium, Vitamin E, and tryptophan have all been shown to benefit women suffering from PMDD.
• Herbal remedies - Evening primrose oil and chaste tree berry are herbal supplements that have both been studied and found to be effective in the treatment of PMDD.
• Stress reduction - Relaxation techniques and other strategies to reduce stress may help with PMDD symptoms. Yoga and meditation are particularly effective.