The PMDD symptom tracker
Nobody can diagnose PMDD from how you remember feeling. A doctor needs to see it written down, day by day, over about two months. This is that chart. It is the one bit of proof you can make yourself, for free, without needing a single person to believe you first.
How was each one today? 1 means fine, 6 means as bad as it gets.Fill it in on the good days too. That is the part that proves your case, and it is the part nearly everyone skips.
Your month so far
Moving to a new phone, or worried about losing this?
Nobody can see this but you. What you write is saved on your own phone or computer, not on our website. We never receive it and there is nothing to sign up for. Use the same browser each day, and print or back up your chart so you do not lose it.
It is not how bad it gets. It is whether it goes away.
Almost everyone writes down how bad the bad days were. That is not the bit that answers the question. Lots of things get worse before a period, so a rough fortnight on its own does not tell a doctor much.
What sets PMDD apart is what happens afterwards. With PMDD, the week after your period is genuinely clear, not just a bit better. This tracker works that out and shows you both numbers side by side, because it is the most useful thing you can walk into an appointment holding.
Want the appointment script too?
The chart gets you taken seriously. Knowing what to say does the rest. I will send you the one-page GP script, the exact sentences that work better than “I have been feeling low”, plus what to do if you are dismissed. No spam, and you can leave whenever you like.
I'll send the free guide and the occasional new-book note, gently, never spammily. Unsubscribe any time.
Using the tracker
How do I track PMDD symptoms?
Score the same things every day, right through the month, including the days you feel fine, and mark the first day of your period. Do it as you go, not from memory afterwards. A doctor needs to see about two months of this, because they need to watch the same thing happen twice.
Why do I have to track the good days too?
Because the good days are the proof. What makes PMDD different is that it lifts almost completely once your period comes. A chart with only the bad days on it cannot show that, so it misses the one thing a doctor most needs to see. It is the mistake nearly everyone makes.
Is this a diagnosis?
No, and nothing on this page can be. It is a record of what you wrote about yourself. It is something to take to a GP or a specialist, who are the only people who can diagnose you. It cannot rule anything out either.
How long do I need to track for?
About two months, so that a doctor can see two full cycles. That said, if you are struggling badly, do not wait two months to ask for help. A doctor can start helping you before the chart is finished.
Is my data private?
Yes. Everything you enter is stored in your own browser on your own device. It is never sent to us, we cannot see it, and there is no account to create. Use the same browser and device each day, and print or photograph your chart to keep a copy.
What is the difference between PMDD and PMS?
PMS is common and mostly physical: sore breasts, bloating, feeling irritable. PMDD is about mood. It has to include real emotional symptoms, it has to genuinely get in the way of your work, home life or relationships, and it has to lift once your period comes. It is not simply worse cramps.
This tracker is information, not medical advice, and it does not diagnose. If you are struggling right now, Samaritans are free on 116 123, any time, or text SHOUT to 85258. In the US, call or text 988. If your life is in immediate danger, call 999 or go to A&E.