Tracking PMDD Symptoms can be a game-changer in managing the emotional and physical turmoil that often seems to come out of nowhere. For those with Premenstrual Dysphoric Disorder (PMDD), understanding the patterns of your cycle is crucial for anticipating tough days and taking proactive steps to alleviate symptoms.
In this post, I’ll guide you through why symptom tracking is essential, what patterns to look for, and how you can start tracking today.
Why Tracking Your PMDD Symptoms is So Important
Tracking PMDD symptoms is essential for anyone looking to understand the cyclical nature of their emotional and physical changes. If you live with PMDD, you know how the luteal phase (the time between ovulation and the start of your period) can be a whirlwind of emotional ups and downs. During this time, many women experience mood swings, irritability, fatigue, and other disruptive symptoms. The key to managing PMDD is recognising the cyclical nature of these symptoms.
By tracking your symptoms for at least two months, you’ll start to see patterns that align with your menstrual cycle. This will not only help you predict when a PMDD episode is likely to hit but also validate your experiences. It’s easy to gaslight yourself into thinking it “wasn’t that bad” once the symptoms pass, but a symptom tracker shows you exactly what you went through.
How to Track Your Symptoms
When you begin tracking PMDD symptoms, start by noting both emotional and physical experiences daily. You can track your symptoms manually in a journal, or you can use a PMDD-specific symptom tracker. I’ve created a free downloadable PMDD Symptom Tracker to help you easily record your experiences.
Here’s how to get started:
Track Daily: Every day, note how you feel both emotionally and physically. Are you experiencing mood swings? Fatigue? Bloating or joint pain? Track these alongside your menstrual cycle days.
Rate Your Symptoms: Give each symptom a rating on a scale of 1-10. This will help you understand the severity and compare it day by day.
Note Any Patterns: Over time, look for patterns, especially in the luteal phase. Are there certain days where your anxiety peaks? Do you notice more irritability as your period approaches?
Reflect on Your Cycle: At the end of each cycle, reflect on what you experienced. This can help you plan better self-care strategies for the next round.
What Patterns Should You Look For?
PMDD is cyclical, meaning your symptoms typically worsen during the luteal phase and ease once your period starts. Pay attention to these patterns:
Mood Changes: Many women experience irritability, sadness, or anxiety leading up to their period. If these symptoms are severe and consistent each month, they could be related to PMDD.
Physical Symptoms: Notice any fatigue, joint pain, bloating, or breast tenderness. Tracking these can help you differentiate between PMDD and PMS.
Energy Levels: You may feel exhausted, apathetic, or struggle to complete basic tasks. Tracking your energy levels can help you plan ahead for rest.
How Tracking Helps You Prepare for PMDD Episodes
Once you’ve tracked your symptoms for a couple of months, you’ll be better equipped to prepare for tough days. You can schedule lighter workloads or social obligations during the luteal phase, prioritise rest, and have coping strategies ready for emotional overload.
By understanding your cycle patterns, you’ll feel more empowered in managing PMDD, rather than feeling blindsided by symptoms.
Ready to get started? Download my free PMDD Symptom Tracker here to begin your tracking journey today.
