Tracking Your Menopause Symptoms

Learn how you can benefit from keeping track of your menopause symptoms. Find ways to uncover your possible symptom triggers, patterns, and trends that can be shared with a doctor to discuss menopause treatment.


It is an excellent idea to record and track your menopause symptoms.  By keeping notes and documenting specific symptoms and their frequency and severity, you are building a useful tool for both yourself and your doctor.


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Why You Should Track Your Menopause Symptoms


It may be difficult to remember what symptoms you’ve been encountering on which day and at which time – especially if one of your menopause symptoms is brain fog like I experience! By making time at the end of each day to look back on the symptoms you have endured on that particular day, will be beneficial in noticing possible trends.


Track Menopause Symptoms


Menopause encompasses so many different symptoms and it is not the same for any two women. Many of the symptoms of menopause can and may be related to other illnesses and issues. By closely following your symptoms you will see if an individual symptom becomes bothersome enough to seek advice from your doctor.



Some women are bothered by frequent hot flashes, while another woman may only experience a hot flash once in a blue moon. Knowing how often you are experiencing a symptom is essential information to share with your doctor when discussing if any treatment options are needed.



Tracking the severity of your menopause symptoms can be very helpful in finding trends. You may learn to recognize how certain foods affect you, how your mood changes from one day to the next, and how your medications relate to your treatment.



Consistency is key when keeping track of your symptoms. Your records are meant to be viewed as a guide to collect data, but if the records are not kept on a regular basis, patterns and trends will not be seen. I recommend tracking at the end of each day, before going to sleep each night, for the best consistency.


Knowing What Information to Chart


Understanding the changes happening to your mind and body will be key in finding a treatment plan. You must be open and honest about what you experience and willing to have a frank discussion with your doctor so that you receive proper treatment.


It may seem daunting at first, but by keeping track of your personal journey, you can begin to notice patterns and triggers for your symptoms.



What should you be looking for?



  • Daily symptoms

When we think of menopause symptoms, most of us naturally think of physical symptoms like a hot flash. There are also mental symptoms and symptoms that may even be extremely painful, that we don’t normally associate with menopause.


  • Anxiety and emotions

While the physical symptoms can be quite obvious, it is important to note the changes in your anxiety and emotions because they also play a role in mapping out your symptoms and finding possible triggers.


  • Period cycle

The change in our menstrual cycle is often something women struggle with. Sometimes it is gone for a few months but then returns and other times it lingers for several weeks before leaving, only to pop back in shortly thereafter. It is frustrating, but if you keep close track, patterns may emerge.


  • Medications

If you are taking any type of medication, even over-the-counter, for your menopause symptoms, keeping a log is so important. This information will be very valuable to your doctor in understanding the severity of your symptoms and a course of action for you.


  • Daily exercise

Movement (or lack of) may play a part in your symptoms. Tracking when you are active will show how it affects you physically and mentally.


  • Sleep patterns

By recording your activity before bed and the amount of time you sleep during the night, it will give you a better sense of what works best to help you get the most well-rested sleep possible.


How to Track Your Menopause Symptoms


When I started tracking my symptoms, I made a notation every time I had one. Let me just say, there are a LOT of different menopause symptoms. I ended up with notes written all over the place. On small scraps of paper, backs of envelopes – you name it, and I used it to scribble a note upon. It wasn’t an organized approach whatsoever and there was no way I was going to recognize any type of trend or pattern or be able to show my doctor everything I was dealing with.


I created a better system for myself. I needed to be able to bring what I was recording to my doctor so that it would be easy to present what I was experiencing. My Menopause Symptoms Tracking Journal offers a simple way to chart your symptoms, so you can easily learn patterns, notice trends, and spot possible triggers. Then, if desired, all that info can easily be discussed with your doctor.


Tracking Journal for Menopause Symptoms


Learn more about the Menopause Symptoms Tracking Journal I use and see if you might find it helpful, also.


Whether you choose to record your symptoms on your own or use the assistance of a tracker, it is so important that you do keep track. The information you learn will be invaluable as you transition from perimenopause to menopause and beyond.


Check out my other posts for more menopause-related information:

Tips for Better Sleep During Menopause

Best Foods to Control Menopause
Rosacea and Menopause Acne
3 Must-Read books on Perimenopause
Hot Flashes: What Causes Them & How to Get Relief

1 thought on “Track Your Menopause Symptoms”

  1. Kim Demerchant

    Some days I wake up and I’m so anxious it makes for a very bad day ! I’ve always suffered with anxiety and depression all my life now the last year I’ve been having mental feelings I don’t like ! I am 54 😔

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