PMS Symptom Checklist
Track how you are feeling before your period. Select the severity of each symptom you are experiencing.
Safety Check
These questions help us understand if you need immediate support. Your answers are private and stay on your device.
Thoughts of self-harm or suicide
Feeling completely unable to cope or unsafe
Mood and Emotional
Severe depression or anxiety that lasts several days each cycle
Persistent distress about your body before your period
Mood swings (up and down emotions)
Feeling sad, low, or tearful on several pre-period days
Feeling anxious or on edge
Feeling overwhelmed or unable to cope
Feeling more irritable or easily annoyed
Feeling more sensitive than usual
Feeling a bit "meh" about your body
Physical Symptoms
Severe cramps or pain that does not improve with usual pain relief
Very heavy bleeding (soaking pad/tampon every hour)
Pain that responds to meds but still impacts your day
Bloating or feeling puffy
Slight breast tenderness or swelling
Mild cramps or pelvic discomfort
Headaches
Breakouts or skin changes
Energy and Sleep
Mild fatigue or low energy
Slight changes in sleep (more or less than usual)
Appetite and Digestion
Food cravings (sweet, salty, carbs)
Slight change in appetite
Mild digestive changes (bloating, irregularity)
Focus and Thinking
Brain fog that affects work or studies
Social and Relationships
Regularly missing work or school due to PMS symptoms
Conflict in relationships tied to PMS days
Avoiding social plans because of symptoms
This checklist is for personal tracking only and does not replace medical advice. If your symptoms are significantly affecting your quality of life, please consult a healthcare provider.