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PMDD Tracking Kit

A complete PMDD tracking kit with a two-cycle daily log, DRSP-style ratings, appointment prep, safety plan, treatment response tracker, and work and relationship scripts.

PMDD touches more than mood. It can touch sleep, relationships, work, school, and safety. This kit gives you one place for all of it, so you are not piecing together six different sheets.

This page is educational. It is not a diagnosis, treatment plan, or crisis service.

Safety first

Some people with PMDD feel unsafe before a period. Tell your clinician if this happens, even if it feels hard to say.

Get urgent help now if you:

May hurt yourself. May hurt someone else. Feel unable to stay safe. Cannot eat, sleep, or do basic care. Feel out of control or scared by your thoughts.

If there is immediate danger, use emergency services now. If you are in suicidal, mental health, emotional distress, or substance use crisis and not in immediate physical danger, call or text 988.

Part 1: The daily two cycle tracker

Track daily, not from memory. PMDD is about timing and impact. Symptoms usually rise before a period and ease after bleeding starts. That pattern is hard to prove from memory.

Use this tracker once a day for 2 full cycles. Keep going for a few days after each period starts. Those recovery days matter.

Copy this table for each day. Make one copy for Cycle 1 and one for Cycle 2.

Date Cycle day Period bleeding Mood 0 to 4 Anxiety 0 to 4 Anger 0 to 4 Low mood 0 to 4 Body symptoms 0 to 4 Function 0 to 4 Safety note Context None, spotting, flow

Use the same time each day if you can. Night is often easiest.

Rating scale

Use 0 to 4 for each symptom.

0: not present 1: mild 2: clear, but manageable 3: hard to function 4: severe or unsafe

For function, use the same scale:

0: normal day 1: slower than usual 2: some tasks dropped 3: work, school, care, or relationships were disrupted 4: could not function safely

Use the body symptoms column for breast tenderness, bloating, headache, joint pain, muscle pain, cramps, sleep changes, or food cravings. Use the context column for poor sleep, illness, travel, alcohol or substance use, medication changes, major stress, or conflict.

Track good days too. They show your baseline and whether symptoms clear after your period starts.

The 2 cycle summary

After 2 cycles, fill this out.

Question Cycle 1 Cycle 2 First day symptoms rose Worst symptom days First day of period flow First day symptoms eased Highest mood score Highest anxiety score Highest anger score Highest function score Safety concerns

Then write a short note: my worst days were . Symptoms eased after bleeding started: yes or no. The main issue was . I need help with .

Part 2: Appointment prep checklist

Use this before a PMDD visit.

Field Your notes Main reason for the visit Last period start date Usual cycle length When symptoms usually start Worst days in the cycle When symptoms ease Symptoms that affect daily life Safety concerns Current medicines and supplements What you most want help with

FDA says dietary supplements are not approved for safety before they reach consumers in the same way drugs are. List supplements, vitamins, herbs, and over the counter medicines along with prescribed medicine.

Questions to ask

Does my symptom timing fit PMS, PMDD, or something else? What other causes should we check? How many cycles of daily tracking do you want? Should I use a daily rating tool like the DRSP? What safety plan should I use on my worst days? Could any medicine or supplement on my list affect mood, sleep, or bleeding? When should we meet again to review the pattern?

Part 3: Safety plan

Make this plan on a steadier day if you can. The point is to reduce decisions when your PMDD symptoms rise.

Name your high risk window

Question Your answer Symptoms often begin how many days before bleeding? Which days are usually hardest? When do symptoms usually ease? What has helped before?

Warning signs and support

Warning sign What it can look like for me Sleep changes Strong anger Panic or dread Hopeless thoughts Urge to disappear or self harm Pulling away from support

Person or service What they can do How to reach them Stay with me Take me somewhere safer Help me contact a clinician 988 or local crisis line Crisis support

Decide what not to do on high risk days

During high risk days, I will wait on Safer next step Ending a relationship Write it down. Revisit after symptoms ease. Sending a long conflict message Save a draft. Ask someone trusted to read it. Quitting a job or class Use the work plan below first. Stopping a medicine Contact the prescriber unless urgent safety guidance says otherwise.

Part 4: Treatment response tracker

Use this as a timeline once you start any care plan. It is a log, not advice. It does not say what to try.

Date Cycle day What changed Care item Who told you to change it? Notes : Started / stopped / dose changed / session changed / missed

Weekly response check

Week of Worst mood days Worst body symptoms Function 0 to 4 Safety concerns Side effects :

Tell your clinician about side effects, especially if they are new, severe, or worrying.

Part 5: Relationship communication script

Use this with a partner, friend, roommate, parent, or trusted support person. It does not excuse harm and does not ask you to share private health notes.

Start when things are calm:

"I want to talk about a health pattern I am tracking. Some symptoms can get worse before my period and ease after bleeding starts. I am not asking you to fix it. I want us to have a plan for those days."

Share only what helps:

What I may share What I want to keep private A rough symptom window Full cycle dates Early warning signs App screenshots What support helps Therapy or medicine details

Ask for support clearly: "Can you choose dinner tonight? I need fewer choices." "Can we pause this and come back tomorrow?"

Part 6: Work and school planning sheet

Use this before your next likely symptom window.

Question Your note My period usually starts around Symptoms usually rise around My hardest days are often I need extra care on these days

JAN lists accommodation ideas such as flexible schedules, modified breaks, rest space, written instructions, task separation, and remote work. These are examples, not promises.

Script for work: "I have a health pattern that can affect focus and stamina for a few days each month. I am planning ahead so my work stays on track. For the week of , could we move or set in writing?"

You can say "health condition" or "cyclical symptoms." You do not have to show period app data unless you choose to.

Privacy note

PMDD notes can include mental health, sex, conflict, medicines, substance use, and safety concerns. Store them with care.

Paper can work. A local file can work. Floriva can also help you keep cycle and symptom notes on your device. Keep safety notes short if another person can access your phone.

For data choices, read the PMDD data privacy checklist. For visit prep, read Floriva for gynecologist prep.