Cycle & Mood Tracker | PMS and PMDD Symptom Diary | Two Cycles | For Your Doctor's Appointment | A4 PDF

There are plenty of cycle apps. This booklet does something else: it puts into a usable form what an assessment actually needs.
For women who have had the same hard days coming back for years — and who suspect it has to do with the timing in their cycle, not with them.
Why a daily record and not memory. The UK guideline on managing premenstrual symptoms asks for symptoms to be recorded prospectively over two cycles with a symptom diary. The same requirement — two cycles, daily, recorded as you go — sits behind the diagnosis of premenstrual dysphoric disorder. The difference is measurable: pooled across studies, retrospective questionnaires arrive at 7.7 per cent, daily records at 3.2 per cent.
What you write down over those two months is therefore not busywork. It is the part of the assessment only you can do — and without it the conversation tends to end at “lots of women have that”.
What the booklet does not do: it treats nothing, it diagnoses nothing, and there is no score and no threshold at which something gets a name. That needs a professional and more information than a sheet holds. The booklet collects, orders and hands over.
How it works:
• Choose five symptoms — the ones that actually occupy you, not the ones from a list
• One row a day, thirty seconds, at roughly the same time
• See two cycles through — only the comparison shows whether something repeats or whether one cycle was simply a hard month
• At the end, four questions, one comparison picture and a sentence to open the conversation with
What you get:
• A booklet with 17 content pages + info page
• A cycle sheet with 35 rows for repeated printing — 35, not 28, so longer cycles still fit on the page
• Two pages that tell three pictures apart: premenstrual symptoms, premenstrual dysphoric disorder and premenstrual exacerbation look alike in daily life and lead to entirely different paths
• A page of its own for hormonal contraception — four cases, from the pill with a break to the hormonal coil, and what each means for the sheet
• Comparison page: two cycles as strips, one under the other, with a bleeding row — thirty seconds tell you whether the dark days sit before it
• A separate companion sheet, “Before the appointment”: two pages to fill in and take with you, so half of it doesn't fall away in the room
• A page for when the days before turn dangerous — with contacts for Switzerland, Germany and Austria, and an international directory
• A sources page with guidelines and studies
• Every file also as an ink-saving edition: identical text, far less colour — it carries “sparsam” in the file name. For a sheet you print again and again, that is the better choice
• Instant digital download
Printing: A4, no scaling. On US Letter use “fit to page”. Pages 1 to 9 are enough to begin with; print the cycle sheet at least twice. All fonts are embedded.
Undated: you can start today — the cycle you are in now is your practice run, and the two cycles that count start with the next bleeding.
Please note: All North & Mind Studio products are psychology-based self-care and everyday tools. They serve information, education and independent use in daily life only — they are not a substitute for psychotherapeutic, psychiatric or medical diagnosis, advice or treatment. This booklet is explicitly not a diagnostic instrument: it contains no scoring rule and no threshold, and it cannot replace a medical assessment. If you have not been well for a longer period, or if you are in an acute crisis, please contact a doctor or a psychotherapist, and in an emergency your local emergency number. Use is at your own responsibility; although carefully developed on a scientific basis, no specific outcome can be guaranteed.
For personal use only. © North & Mind Studio.