PMS preparation planner

Here are your likely PMS days for the next three months, to plan around.

Your details

Your next likely PMS days

22 Oct to 28 Oct

the 7 days before your period

The month after19 Nov to 25 Nov
And then17 Dec to 23 Dec
Plan inearly nights, easy meals, a walk, fewer big decisions
Todaycycle day 21, luteal phase by the calendar
This cycle: Period1 Oct to 5 Oct
This cycle: Follicular (often brighter energy)6 Oct to 13 Oct
This cycle: Around ovulation14 Oct to 16 Oct
This cycle: Luteal (PMS days, if you get them, are near the end)17 Oct to 28 Oct
Mood diaryscore your mood 1 to 5 each day for 2 or 3 cycles; lows that land in the luteal week and lift once your period starts are a PMS pattern
Your diary: 0 the week after, 0 the week beforeonly a small change between the two weeks, so this does not look like a PMS pattern
Add it to your calendarDownload the next 3 PMS windows and period dates (.ics)

PMS symptoms usually start in the 2 weeks before a period and ease within a few days of it starting. Regular activity, steady meals and enough sleep help many people; so can keeping a diary to see your own pattern.

If PMS gets in the way of work, relationships or daily life, see your GP: there are good treatments. Thoughts of harming yourself: Samaritans 116 123.

Cycle phases

Your cycle by the calendar, and a mood diary

The result also splits this cycle into its calendar phases: your period, the follicular days that often feel brighter, the days around ovulation and the luteal phase, where PMS days fall near the end. Scoring your mood from 1 to 5 each day for two or three cycles shows whether low days really line up with the week before your period, which is useful to share with your GP.

The working

Days before each period

With a 28 day cycle starting 1 October, the next period is due 29 October, so 7 PMS days run from 22 to 28 October, then 19 to 25 November and 17 to 23 December.

What helps

NHS suggestions

Regular exercise, even a walk
Steady meals with slow release carbs
Enough sleep, and less caffeine and alcohol
Talking about it with people around you

Treatments

If it is getting in the way

Option	Notes
Painkillers	ibuprofen or paracetamol for cramps and headaches
Hormonal contraception	can even out symptoms for some
CBT	recommended in RCOG guidance
Antidepressants (SSRIs)	for severe symptoms, via your GP

Reading your diary

Does it fit PMS?

The RCOG guideline asks for a symptom diary over at least two cycles, because memory is unreliable. PMS means symptoms before a period that ease once it starts, with a calmer week after. Score how bad things were on average, 0 to 10, in the week after your period and the week before. We call it a PMS pattern when the week after is 3 or under and the week before is at least 2 points and 30% higher: 2 then 6 fits. If the week after stays high, something besides PMS may be going on, and your GP can help either way.

Read with care

What this cannot tell you

DiagnosisOnly a symptom diary over time shows PMS.
Irregular cyclesDates may be off.
Severe moodThoughts of self harm: Samaritans 116 123.

Questions

Common questions

How many days before a period does PMS start?

Usually in the 2 weeks before, easing a few days after it starts.

What helps PMS naturally?

Exercise, regular meals, sleep and less caffeine help many people.

When should I see a GP about PMS?

If it affects your daily life, work or relationships.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Support when you need it

Contact your midwife or GP any time you are worried, and call NHS 111 if you cannot reach them. If a date or a result brings up difficult feelings, Tommy's and the Miscarriage Association offer kind, free support.