Your mood swings and cramps aren’t random. Tracking PMS gives you a clear picture of what happens each month so you can make smarter choices — with your doctor or on your own. Do this right and you’ll know when symptoms start, what makes them worse, and whether treatments or lifestyle changes help.
Keep it short and consistent. Every day, note a few things: period start/stop, mood, pain level, sleep, appetite/cravings, bloating, meds or supplements, alcohol, and any major stressors. Use a 0–10 scale for mood and pain so you can spot real changes, not just impressions.
Do this daily for at least three cycles. That gives enough data to see patterns instead of random ups and downs.
Pick a tool you’ll actually use. Apps like Clue, Flo, or Daylio make daily entry quick and plot graphs. A simple paper calendar or a spreadsheet works too. If privacy matters, check app settings for data export and sharing — or keep a private note file on your phone.
Once you have 2–3 months of notes, look for timing and consistency. PMS usually starts in the luteal phase — about 3–10 days before your period — and clears soon after bleeding begins. If symptoms start a week before and drop after day two of bleeding, that’s a clear cycle-linked pattern. If mood or anxiety is severe and affects work or relationships for most of the week before your period, ask your clinician about PMDD (a more intense form of PMS).
Use your log when talking to your doctor: show symptom timing, what makes things better or worse, and how medications or birth control changed things. If you try a treatment (SSRI, hormonal option, or a supplement), record start date and any side effects. That helps your clinician judge whether the change worked.
Small tips: set a daily reminder, mark heavy symptom days with a color, and note triggers like late nights or extra alcohol. Tracking isn’t about fixing everything at once — it’s about facts. Once you see the pattern, you’ll know whether to change sleep, cut alcohol before key days, try magnesium for cramps, or ask your doctor about medical options.
Privacy reminder: keep sensitive notes where you control them. Tracking for a few cycles gives you clear, useful data you can use to feel better month to month.
Discover practical ways to monitor and make sense of your premenstrual syndrome symptoms. Learn how tracking can reveal patterns in your cycle and help you manage symptoms effectively. Get tips on using digital tools, diary methods, and understanding what your body might be trying to tell you each month. This guide is all about helping you feel more in control and informed about your own health.