PMDD vs PME-how to track the difference??

So this is my third month of finally having a normal cycle after stopping depo. Within a few
Weeks of stopping depo the emotional outbursts, complete obliteration of my ability to emotionally regulate, intense depression, SI and new OCD -like symptoms lead me to discover what PMDD is. At first there were weeks in between these intense emotional episodes where I felt a little calmer and normal as my body recalibrated into a normal cycle.

While I was on depo i was diagnosed with major depressive disorder. My period coming back made me feel those symptoms with an intensity I had never experienced before.

But now I am seeing how even during menstrual and follicular that the symptoms I thought were associated with PMDD might be PME instead, cause as if my most recent cycle of was experiencing intense crying, rumination/intrusive thoughts and depression.

How have yall gone about tracking symptoms to differentiate between the two?