PMS: Tracking Your Symptoms

Track your PMS symptoms to better understand when they may occur.

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Track your premenstrual syndrome (PMS) symptoms to better know when they may occur. Rank how serious each symptom is from “worst” to “none.” Track any other symptoms in the blank rows. At the top of the chart, circle the days of your period. This will help you note the weeks of your cycle.

Sample tracking chart for PMS symptoms showing days of month, physical symptoms, emotional symptoms, and other symptoms. Symptoms rated worst, moderate, slight, none.

Self-tracking menstrual apps

Talk to your doctor about using self-tracking menstrual health apps. You can get these on Google Play Store and Apple iTunes. They combine your health information, calendar tracking, and menstrual symptoms. Almost all the apps use this tracking:

  • Body metrics like:

    • Weight

    • Basal body temperature

  • Period details like:

    • Spotting, bleeding, or flow

    • Length

    • Discharge or clots

  • Cervical mucus details like:

    • Quality

    • Amount

    • Appearance

  • Physical symptoms like:

    • Headache or backache

    • Cramps or bloating

    • Skin problems (acne)

    • Hot flashes

    • Breast symptoms such as tenderness

  • Emotional health like:

    • Mood swings or irritability

    • Fatigue

    • Stress, anxiety, or depression

  • Behaviors like:

    • Sleep patterns

    • Cravings and appetite

    • Sex drive

  • Activities like:

    • Exercise

    • Meditation

    • Nutrition