FREE Menopause Symptom Tracker
Stay empowered with a clear way to notice patterns, tune into your body, and understand how symptoms may be changing over time.
This printable tracker is designed to help you:
- observe how symptoms come and go
- notice patterns related to lifestyle or cycles
- record severity and triggers
- bring helpful notes to conversations with your healthcare provider if you choose
This tool is for personal reflection and awareness and is not a medical diagnosis. Always consult a healthcare provider for personalised advice.
How to Use This Tracker
-
Print this sheet or keep it digital.
-
Each week, circle or tick the symptoms you notice.
-
For each symptom, choose how intense it feels:
- Mild — noticeable but not disruptive
- Moderate — affects comfort or routine
- Severe — significantly impacts daily life
-
Add notes at the end of the week about possible triggers, lifestyle changes, stress, sleep quality, or cycle patterns.
Tracking changes over weeks and months can help you see trends rather than reacting to one day or one moment.
Symptom Checklist
Vasomotor Symptoms
☐ Hot flashes
☐ Night sweats
☐ Cold flushes
Menstrual & Reproductive Changes
☐ Irregular periods
☐ Heavy bleeding
☐ Missed periods
Genitourinary & Sexual Health
☐ Vaginal dryness
☐ Discomfort during intimacy
☐ Urinary changes (frequency/urgency/UTIs)
☐ Low libido
Mood & Cognitive Changes
☐ Mood swings
☐ Anxiety
☐ Low mood or depression
☐ Brain fog or difficulty concentrating
Sleep & Energy
☐ Difficulty falling asleep
☐ Night waking
☐ Fatigue or low energy
Musculoskeletal & Bone Health
☐ Joint pain
☐ Muscle aches
☐ Feeling of stiffness
Skin, Hair & Sensory Changes
☐ Dry or itchy skin
☐ Hair thinning or loss
☐ Brittle nails
☐ Headaches or migraines
Digestive & Metabolic Changes
☐ Bloating or gas
☐ Digestive discomfort
☐ Weight changes
☐ Blood sugar variation
Cardiovascular & Other Symptoms
☐ Heart palpitations
☐ Dizziness or lightheadedness
☐ Blood pressure or cholesterol changes
Lesser-Known or Unusual Symptoms
(These can shift during hormonal transitions too)
☐ Sensations like tingling or “pins and needles”
☐ Altered taste or smell
☐ Burning mouth sensation
☐ Tinnitus or ringing in ears
☐ Gum or oral changes
☐ Sensation of crawling skin (formication)
(Every experience is unique — not everyone will notice all of these.) Flowers from my Meadow
Weekly Notes (Reflection Space)
Use this area to jot down:
Possible triggers (foods, stress, sleep, weather)
Patterns you notice (e.g., symptoms worse at night)
Lifestyle factors (exercise, alcohol, caffeine)
Questions for your practitioner
Why Tracking Helps
Symptom tracking isn’t about labelling yourself or fixing everything at once — it’s about awareness. Seeing how your body changes over time helps you notice patterns, understand what might be influencing how you feel, and make choices from a place of clarity.
Whether you use this as a reference for yourself or to discuss with a healthcare provider, tracking can be a gentle tool for navigating hormonal transitions thoughtfully.
Tips for Success
Be consistent — even small notes matter.
Make it your own — add your own categories or thoughts.
Pair with self-care — rest, movement, herbal teas, and gentle rituals can offer daily support.
Return to it regularly — over time you’ll start to see your own unique rhythm.
You're Not Alone
If you’d like additional guidance on how hormones influence wellbeing — from cycles to perimenopause and beyond — our Hormone Rhythm Guide and Is It My Hormones? resources offer nurturing, step-by-step support that helps you understand your body and feel empowered in your choices.
→ Explore the Hormone Rhythm Guide
→ Get the Is It My Hormones? free guide