Spot On Period Tracker

Keeping track of your period and menstrual cycle is a great way to learn about your body. It helps you know when your period usually comes, so your flow doesn't catch you by surprise. If you have a regular period, you can also see predicted fertility windows to know when your body is more susceptible to pregnancy (if you're not on a method). Tracking daily events or changes in your body and mood can also help you understand what affects your menstrual cycle, and how your menstrual cycle affects your body.

PMS is short for premenstrual syndrome, the emotional and physical symptoms you get right before and during your period. Some of the most common signs of PMS are:

• Cramps in your belly or lower back

• Feeling sad, depressed, tense, anxious, or angry

• Crying more than usual

• Craving certain foods or being hungrier than usual

• Tender, swollen, or sore breasts

• Feeling bloated (puffy or full in your stomach)

• Skin problems like pimples

• Feeling really tired or trouble sleeping

• Changes in your sex drive

Different people have different PMS symptoms, and it’s normal for you to have different symptoms from one cycle to the next.

Want to track your periods, including your signs of PMS? Download our Spot On app. Plus, if you use birth control, it can help you stay on top of your game.

UGH, period cramps — depending on your body and what card you drew in the Menstrual Lottery of Life, period cramps can range from cancel-your-plans painful to just a little uncomfortable. (When mine are really kickin’ it feels like the Uterus Chainsaw Massacre all up in my bod. Not ideal.)

But period cramps happen for a reason: That gut-punch you feel is your uterus contracting, meaning it’s squeezing and moving. This makes your uterine lining — which is mostly what period blood is made of — move off the walls of your uterus.

So cramps have a purpose, but that doesn’t mean they don’t suck. The good news is there are a few ways to help your monthly uterus nightmare chill out:

Track your cycle

Knowing your period’s around the corner is one way you can be prepared so cramps don’t catch you off guard. Maybe that means planning a hot date with a heating pad and Netflix or making sure you’re stocked up on pain relievers around your crampiest days. Keeping track of your period symptoms can help you and your doctor find the best period cramp reliefs for you. Planned Parenthood’s free period tracking app Spot On is an easy, private way to keep tabs on your cycle and whatever PMS symptoms you’re having.

Look into hormonal birth control

Hormonal birth control methods — like the hormonal IUD, implant, pill, patch, ring, or shot — can really help with period cramp relief, PMS, and other period problems. If you have hella bad cramps that ruin your life every month (or even if you just want a lighter, easier period or no period at all), hormonal birth control can be a real menstrual GOAT. Our Spot On app also has birth control reminders and handy tips n’ tricks to help you get the most out of your method.

Take over-the-counter pain meds

Taking basic pain medicine like ibuprofen (like Advil), naproxen (like Aleve), or acetaminophen (like Tylenol) is probably one of the easiest and most effective ways to deal with mild-to-moderate cramps.

Exercise

I know, I know. When our nethers feel like they’re full of knives, the last thing many of us want to do is work out. But moving your body and getting that heart rate up releases feel-good chemicals called endorphins that can make you feel better. Even mild exercise like stretching or taking a walk can make a difference.

Feel the heat

Snuggling up with something warm — a heating pad, hot water bottle, your cat  — on your belly or lower back can help soothe period cramps and achy muscles. A hot bath can also be heavenly when there’s a riot in your uterus.

Have yourself an orgasm

It’s true! Orgasms — whether you have them on your own or with a partner — can be tried and true period cramp relief. They send blood rushing to your downtown area and release feel-good hormones called endorphins that act as a natural painkiller and mood-lifter. So go on, give yourself a treat…for your health!

Cramps are a pretty normal part of periods, but if yours are so painful that it’s hard to do everyday things (like go to school or work) and over-the-counter medicine doesn’t help, talk with your doctor or go to a Planned Parenthood health center. Cramps that are super bad can be a sign of more serious health problems. And you shouldn’t have to suffer every month. Your nurse or doctor can help you manage the pain and put those cramps in their place.

If you have a regular period, Spot On can now predict and track when you’re most likely to be fertile. If you’re using a birth control method that prevents ovulation (like the pill, patch, ring, or shot), but get off track with that method, the app will give you a heads up when you could be fertile until you’re back on schedule. Fertility tracking can always be turned off. Fertility features in Spot On are not designed to support Fertility Awareness Methods, and should not be relied on to prevent pregnancy as ovulation can change from month to month.

Currently you are unable to import previous cycle info from another period tracking app or on iOS, from Healthkit. However, on the welcome screen, you will have the option to upload Spot On data files if you backed them up from earlier versions of Spot On.

Spot On offers tracking and guidance for any birth control method that may affect your menstrual cycle. These methods include: The Pill The IUD The Implant The Patch The Shot The Ring