Chapter 7

Chapter 7: Identifying Your Own Symptoms

Recommended Apps and Tools for Symptom Tracking:

• Effecto – App specifically for ADHD symptom tracking
• Daylio – Mood tracking and journaling app
• Period Calendar – Menstrual cycle tracking app (Google App) (Apple Store)
• Oura Ring – Wearable device providing detailed insights into sleep, menstrual cycles, and activity levels​The-Healing-Journey-Pri….

Journals, Planners, and Spreadsheets:

• Bullet journals for detailed reflection
• Printable symptom trackers
• Google Sheets or Notion dashboards for visual data representation

Online Self-Assessment Tools for ADHD and PMDD:

• ADDitude Magazine PMDD Test
  Take the Test
• HealthCentral PMDD Quiz
  Take the Quiz
• PsychCentral PMDD Quiz
  Take the Quiz
• Belle Health PMDD Quiz
  Take the Quiz​

Resources and Organizations:

ADHD-focused:

• CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder)
  Visit Website
• ADDitude Magazine
  Visit Website
• ADHD Foundation (UK-based)
  Visit Website

PMDD-focused:

• International Association for Premenstrual Disorders (IAPMD)
  Visit Website
• Vicious Cycle: Making PMDD Visible
  Visit Website
• Mind the Meno
  Visit Website​

Recommended Books:

• Scattered Minds by Dr. Gabor Maté (focus on emotional regulation and ADHD symptoms)
• Works by Dr. Daniel Amen (on ADHD types and symptom management)
• Taking Charge of Adult ADHD by Russell A. Barkley (practical management strategies)

Research Papers and References:

• Yonkers, K. A., O’Brien, P. M., & Eriksson, E. (2008).
  “Premenstrual syndrome.” The Lancet, 371(9619), 1200-1210.
• Epperson, C. N., Steiner, M., & Hartlage, S. A. (2012).
  “Premenstrual Dysphoric Disorder: Evidence for a New Category for DSM-5.” American Journal of Psychiatry, 169(5), 465-475.
• American Psychiatric Association. (2013).
  Diagnostic and Statistical Manual of Mental Disorders (DSM-5).
  (Comprehensive diagnostic criteria for ADHD and PMDD.)

Key Takeaways from the Chapter:

• Regular symptom tracking is essential for identifying personal patterns related to ADHD and PMDD.
• Detailed symptom records significantly enhance communication with healthcare providers, improving diagnosis accuracy.
• Emotional symptoms are critical data points that provide deeper insights into symptom management.
• Consistency in tracking methods is vital, regardless of whether using digital tools, journals, or spreadsheets.

Powerful Questions for Reflection:

• What symptom patterns have you noticed in relation to hormonal changes or lifestyle?
• How can tracking symptoms enhance your discussions with healthcare providers?
• What small, achievable adjustments can you make to improve the consistency of symptom tracking?
• In what ways do your emotional and physical symptoms intersect and affect your overall well-being?