PMS test: do my symptoms follow my cycle?
In the week before your period, over the last few cycles, how much did you notice…
- Mood swings or suddenly feeling sad or tearful
- Irritability or anger, more conflict with people
- Feeling anxious, tense or on edge
- Feeling hopeless or very low
- Less interest in things you usually enjoy
- Trouble concentrating
- Tiredness or low energy
- Food cravings or overeating
- Sleeping much more or much less
- Feeling overwhelmed or out of control
- Bloating, breast tenderness, headaches or aches
🔒 Your answers stay in your browser.
There's no blood test for PMS. It's recognized by timing: symptoms that show up in the days before your period, ease within about four days of bleeding starting, and come back cycle after cycle. This self-check asks how much you noticed 11 common symptoms in the week before your period, then tells you whether your answers look like mild, typical or strong PMS.
How this PMS test works
Think about the week before your period over the last few cycles, not just this month. For each of 11 symptoms, tap how much you noticed it: not at all, a little, quite a bit or a lot. The list covers the mood changes people talk about most (feeling teary, irritable, anxious or hopeless) and the body ones (tiredness, cravings, sleep changes, bloating, breast tenderness, headaches and aches).
| Your answers | What the self-check says |
|---|---|
| Fewer than 3 symptoms at 'quite a bit' or more | Mild or no PMS |
| 3 or more symptoms at 'quite a bit' or more | PMS: noticeable, and very common |
| 5 or more at 'quite a bit' or more, including a mood symptom, and 2 or more at 'a lot' | Strong premenstrual symptoms, the pattern doctors check for PMDD |
This is a quick way to put words to what you feel. Your answers stay in your browser. Only a doctor can diagnose PMS or PMDD, usually with a few cycles of daily notes.
How doctors recognize PMS
PMS is incredibly common. Over 90% of people who menstruate say they get some premenstrual symptoms, according to the US Office on Women's Health. Doctors call it PMS when the pattern is clear and it matters to your life. The American College of Obstetricians and Gynecologists (ACOG) describes it like this:
- Symptoms are present in the 5 days before your period,
- for at least three cycles in a row,
- they end within 4 days after your period starts,
- and they interfere with some normal activities.
The key word is timing. Low mood or tiredness that sticks around all month points somewhere else, and is still worth talking about. Symptoms that switch on before your period and switch off after it are the PMS signature. That's why the most useful thing you can bring to an appointment is a simple daily record, like our PMS symptom diary.
If your result says PMS: what helps
- Move most days: regular aerobic exercise, such as 30 minutes of brisk walking, is one of the best-supported self-help steps, and it works best done all month.
- Eat regularly: smaller meals every few hours, with complex carbs and protein, can steady energy and cravings.
- Calcium: ACOG notes that 1,200 mg of calcium a day can reduce both physical and mood symptoms. Food counts; ask a pharmacist before supplements.
- Protect sleep: a steady bedtime in the luteal phase takes the edge off irritability.
- Plan for it: knowing which days are coming lets you move big tasks and warn people you trust. See PMS self-care.
A quiz relies on memory. Lulu's one-tap daily mood check-ins and bunny symptom logs show over two cycles whether your harder days really cluster before your period, and you can export a doctor-ready PMS chart as a CSV.
When to talk to a doctor
Talk to a doctor if premenstrual symptoms affect your work, relationships or how you feel about yourself, if self-help hasn't worked after a few cycles, or if your result says strong symptoms. If you ever have thoughts of harming yourself, call your local emergency number now, or in the US call or text 988. In the UK, Samaritans are on 116 123.
Frequently asked questions
How do I know if I have PMS?
Track your symptoms daily for two or three cycles. If they appear in the days before your period and fade within a few days of it starting, that's the PMS pattern.
What are the most common PMS symptoms?
Mood swings, irritability, tiredness, bloating, breast tenderness, food cravings, headaches and trouble sleeping. See the full PMS symptoms list.
Can PMS feel like depression?
It can bring sadness, tearfulness and low motivation. If those feelings are severe and lift after your period, ask a doctor about PMDD; if they last all month, ask about depression.
Is a PMS quiz accurate?
It's a starting point. Memory tends to blur cycles together, which is why doctors prefer daily notes over a single questionnaire.
Sources
- ACOG: Premenstrual Syndrome (PMS) FAQ
- Office on Women's Health: Premenstrual syndrome (PMS)
- NHS: PMS (premenstrual syndrome)
This page is for information only and isn’t medical advice. If something worries you, please talk to a doctor.
Keep reading
PMDD test: a self-check before you talk to a doctorFree PMDD test: check your premenstrual symptoms against the pattern doctors look for, then learn how a real PMDD diagnosis works and what to bring.
PMS mood swings: why they happen and what actually helpsTeary, snappy or anxious before your period? Why PMS mood swings happen in the luteal phase, what helps, and when it might be PMDD instead.What is PMS?What is PMS? Premenstrual syndrome is the mix of mood and body symptoms in the days before your period. What causes it, how common it is, and what helps.
PMS symptom diary: what to track for your doctorHow to keep a PMS symptom diary doctors can use: the daily items, the 1 to 6 rating scale, how long to track, and how to read the chart before your visit.
PMS vs PMDD: what's the difference?PMS vs PMDD side by side: symptoms, severity, how common each is, how they're diagnosed and treated, and how to tell which one fits what you feel.