Track possible PMS or PMDD symptoms every day, not only on difficult days. Record mood, body symptoms, period dates, and effect on daily life. Daily notes across at least two cycles can help show whether symptoms repeat before a period and improve after it starts.
Tracking supports a clinical conversation. It cannot confirm the cause by itself.
Why daily tracking matters
Premenstrual syndrome, or PMS, can cause mood and body changes before a period. Premenstrual dysphoric disorder, or PMDD, involves severe mood symptoms that disrupt daily life.
The timing is important. Symptoms linked with PMS or PMDD usually appear in the part of the cycle before a period and improve soon after bleeding begins. Similar symptoms can also occur throughout the month because of depression, anxiety, thyroid changes, perimenopause, medicine effects, or other concerns.
The ACOG PMS guide recommends recording symptoms over time to see how they relate to the menstrual cycle.
What should you record each day?
Choose a short list you can use on good and difficult days. Possible mood items include:
- Irritability or anger.
- Low mood or hopelessness.
- Anxiety or feeling on edge.
- Mood swings or tearfulness.
- Feeling overwhelmed.
- Trouble focusing.
- Less interest in usual activities.
Possible body and daily-life items include:
- Bloating or breast soreness.
- Headache, joint pain, or muscle pain.
- Sleep and energy changes.
- Appetite or food-craving changes.
- Missed work, school, exercise, or social plans.
- Conflict or strain in relationships.
Also record bleeding and spotting. Read menstrual cycle basics if you are unsure how Day 1 is counted.
Use one simple rating scale
Use the same scale every day. For example:
- 0: Not present.
- 1: Mild and easy to manage.
- 2: Moderate and noticeable.
- 3: Severe or stopped usual activities.
Add a brief note when a number needs context. “Could not finish work because I could not focus” tells more than a score alone.
Do not change past entries to make a pattern look clearer. Mixed or missing data is normal. Restart after a missed day.
The broader guide to tracking your menstrual cycle explains how to keep notes factual and private.
How long should you track?
The RCOG PMS guide advises a symptom diary for at least two menstrual cycles. A clinician may ask you to continue longer or repeat tracking after a change in care.
Do not delay an appointment when symptoms are severe, unsafe, or harming daily life. You can bring a partial diary.
How to review the pattern
After each period, look at three questions:
- Did symptoms rise before bleeding began?
- Did they improve within the first few days of the period?
- Was there a lower-symptom time after the period?
Then look at impact. Note missed tasks, sleep loss, arguments, isolation, or difficulty caring for yourself or others.
If symptoms stay strong all month, tell the clinician. This does not make them less real. It may point to another or added concern that needs support.
Prepare an appointment summary
Bring the daily record and a one-page summary. Include:
- The dates covered.
- Period start dates.
- The strongest mood and body symptoms.
- When symptoms began and eased in each cycle.
- Effect on work, school, home, or relationships.
- Medicines, supplements, and hormone use.
- Any existing mental or physical health concerns.
Ask which patterns fit PMS or PMDD and what else may need assessment. Ask how each care option could help, what risks apply, and when to review progress. The main PMS and PMDD guide explains common care options.
Femio's clinician review page explains how our health content is checked.
Build a safety plan for severe mood symptoms
Do not rely on an app alone when symptoms include hopelessness, thoughts of self-harm, or feeling unable to stay safe. Tell a trusted person and seek professional help.
A personal safety plan may list warning signs, calming steps, people you can contact, safer places, and ways to reduce access to anything you might use to hurt yourself. Make it with a qualified professional when possible.
Use Femio's help-now page to find immediate support options. Tracking can wait until you are safe.
When to see a doctor
Book an appointment when premenstrual mood or body symptoms affect work, school, relationships, sleep, or daily tasks. Seek help if symptoms are getting worse, last through most of the month, or continue despite steps you have tried.
Bring whatever record you have. A complete diary is helpful but never required before asking for care.
Seek care now: If you may hurt yourself, cannot stay safe, or are in immediate danger, contact local emergency services or go to the nearest emergency department now. If possible, stay with a trusted person while you get help.
Frequently asked questions
Should I track only before my period?
No. Daily tracking throughout the cycle helps show whether there is a lower-symptom time.
How many cycles should I record?
At least two cycles can help show a pattern, but do not delay care for severe symptoms.
What if symptoms happen all month?
Tell a clinician. Another or added health concern may need assessment.
Can Femio confirm PMDD?
No. Femio can organise a symptom record, but a qualified clinician must assess the full pattern.