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Tools you can start using tonight

Both of these are the real clinical instruments, not simplified versions, written in plain English. They are free, there is nothing to sign up for, and everything you enter stays in your own browser. We never see any of it.

For PMDD

The PMDD symptom tracker

The diagnosis cannot be made from memory. It needs daily ratings across two cycles, recorded as you go. This is that chart, and it works out the part everyone misses: whether your good week is genuinely clear, or only less bad.

If your worst weeks arrive on a schedule

Open it, it is free →

For BPD, EUPD & emotional intensity

The DBT diary card

A minute a day. Emotions, urges, and the skills you actually reached for. It shows you the thing that is hardest to see from the inside: how often you had a strong urge and used a skill instead of acting on it.

If you are in DBT, or waiting for it

Open it, it is free →

Neither tool diagnoses anything, and neither is a substitute for a clinician. They exist to give you something concrete to take to one. 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.