FREE PRINTABLE · FLOWERS FROM MY MEADOW
Menopause Symptom Tracker
A gentle, practical way to record changes in periods, sleep, temperature, mood and daily wellbeing—so you can recognise patterns and bring useful notes to a healthcare appointment.
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Your printable tracker
Use the existing Flowers from my Meadow worksheet to record what you notice over time.
How to use your tracker
Choose a few symptoms that matter most to you and record them on the days they happen. Note the date, whether your period has changed, and how much each symptom affected daily life.
Try a simple scale: mild (noticeable), moderate (disrupts part of your day), or severe (significantly limits activities). There is no need to record every item every day.
What might you notice?
Periods and bleeding
Changes in cycle length, missed periods, heavier or lighter bleeding, spotting or bleeding between periods.
Temperature and sleep
Hot flushes, night sweats, interrupted sleep and tiredness.
Mood and concentration
Changes in mood, anxiety, difficulty concentrating or forgetfulness.
Physical comfort
Joint discomfort, headaches, vaginal dryness, urinary symptoms or changes in sexual comfort.
Some people experience none of these, while others experience several. These symptoms can also have causes unrelated to perimenopause.
Add context—not assumptions
It may help to note sleep quality, stress, new medicines, changes in daily routines, caffeine or alcohol intake, and anything you want to discuss with your doctor. A pattern in a diary does not prove a cause.
Bring the tracker to an appointment if you want support understanding symptoms or discussing treatment options.
When tracking isn't enough
Do not wait for several weeks of tracking if you develop concerning symptoms. Seek medical advice for heavier-than-usual bleeding, bleeding between periods, a new irregular heartbeat or symptoms that significantly affect daily life. Any vaginal bleeding after 12 consecutive months without a period needs assessment, even if it is only spotting.
Chest pain, fainting, sudden severe breathlessness or other acute symptoms require urgent medical attention. Tracking is a communication aid, not a diagnostic test.
Where to go next
Further reading: ACOG: Menopause Symptom Tracker · NHS: Menopause symptoms.