The PMDD symptom tracker
The diagnosis for PMDD cannot be made from memory. It requires daily ratings, recorded as you go, across at least two cycles. This is that chart, and it is the one piece of evidence you can produce yourself, for free, without needing anybody to believe you first.
Score each one for today only. 1 is not at all, 6 is extreme. Leave it at 1 if it was fine. The good days matter as much as the bad ones.
Your pattern
This stays on your device. Your cycle and mood data is saved in this browser only. It is never sent to us, we cannot see it, and there is no account. Use the same browser each day, and print or photograph your chart to keep it.
It is the baseline, not the peak
Nearly everyone tracks how bad the bad days get. That is not the part that answers the question. Plenty of conditions get worse before a period, so the fortnight of storm on its own does not tell a clinician very much.
What distinguishes PMDD is what happens afterwards. In PMDD the week after bleeding is genuinely clear, not merely less bad. This tracker works that out for you and shows you both numbers side by side, because it is the single 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 symptoms every day, right through the month, including the days you feel fine, and mark the first day of bleeding each cycle. Do it as you go rather than filling it in from memory. The diagnostic criteria for PMDD require this to be done prospectively across at least two symptomatic cycles, which is why it takes about two months.
Why do I have to track the good days too?
Because the good days are the diagnosis. PMDD is defined by symptoms that become minimal or absent in the week after your period. A chart with only the bad days recorded cannot show that, so it cannot demonstrate the one thing a clinician most needs to see. It is the single most common mistake people make.
Is this a diagnosis?
No, and nothing on this page can be. This is a record of what you reported about yourself. It is evidence to take to a GP or specialist, who is the only person who can diagnose you. It also cannot rule anything out.
How long do I need to track for?
At least two full cycles, so roughly two months. That is what the criteria ask for. A provisional diagnosis can sometimes be made before tracking is complete, so if you are struggling badly you should not wait two months to ask for help.
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 largely physical. PMDD is a cyclical mood disorder: it requires a set number of symptoms, at least one of which must be an emotional one, plus real interference with your work, home life or relationships, and the symptoms must lift after your period. It is a different order of severity, 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.