People experiencing menopause may find it helpful to keep a record of their symptoms. It can be beneficial to write down characteristics, including what you’re feeling, when your symptoms start, and how long they last.
You can make your own symptom tracker on paper or an electronic device, or you might want to download an app with a built-in tracker.
Keeping a detailed record of your symptoms can help you and your doctor track trends in your symptoms, identify possible triggers, or determine how well your current treatment is working.
There isn’t a one-size-fits-all solution for menopausal people. The important thing is to find a symptom tracking method that works for you.
To track your symptoms, it can help to give yourself a place to record several pieces of information, such as:
- the symptoms you’re experiencing
- when they started (date and time)
- what you were doing when they started
- how you were feeling physically or emotionally when they started
- how long the symptoms lasted
Here is an example of a tracker you could make:
| Symptoms | When they started | What I was doing | How I was feeling | How long they lasted |
|---|---|---|---|---|
These aren’t the only characteristics you can track. For example, you might find it helpful to record what you ate or drank that day, or what medications you’d taken.
You can use paper or an electronic device like a phone or laptop to record your symptoms. Find what works for you and stick with it to help you and your doctor identify possible trends and triggers.
Here is an example of a filled symptom tracker, recording one of the
| Symptoms | When it started | What I was doing | How I was feeling | How long it lasted |
|---|---|---|---|---|
| high temperature facial flushing sweating fast heartbeat | Monday February 17, 2025, at 10:15 a.m. | getting ready to go to the doctor for my yearly checkup | tired, stressed about my doctor’s appointment | about 5 minutes |
You could simply write “hot flash” in the symptoms column, but it might be more helpful to be specific about exactly what you’re feeling or seeing.
Symptoms trackers can help you see how often you’re experiencing symptoms and how severe they are. This information can also help a healthcare professional determine the appropriate treatment.
If you’re only experiencing sporadic, mild symptoms, you may be able to manage them with home remedies or lifestyle measures. More severe symptoms
If you’re already trying a treatment for your symptoms, your tracker can help you determine whether the treatment is helping. If your symptoms aren’t improving, your doctor may recommend adjusting your treatment plan.
In addition, a 2023 trial suggests that symptom monitoring may help relieve menopausal symptoms. A 2021 research review backs this up, also noting that symptom reduction may be related to increased health awareness and better communication between a person and their doctor.
Learn more about treatments for menopause symptoms.
Hot flashes are very common during menopause, but they’re far from the only symptoms you might experience. Menopause can cause a wide variety of symptoms, such as:
- vaginal dryness
- urinary tract infections
- headaches or migraine attacks
- sleep disturbances
- brain fog
- anxiety
- depression
- other mood changes, such as irritability
This isn’t a comprehensive list. It’s best to write down any symptoms you notice, whether you think they’re related to menopause or not.
You don’t have to make your own symptom tracker. Try searching the app store on your phone, tablet, or computer for a symptom tracker or symptom journal app.
Some apps might provide a way to track general symptoms, while others might be meant specifically for perimenopause or menopause.
Keep in mind that apps with built-in trackers might not be as flexible as a tracker you create yourself. It may take some time to find what works best for you.
Learn more about symptom journals.
Symptom tracking during menopause can be a useful way for you and your doctor to monitor your health and find ways to relieve your symptoms. Be as specific about your symptoms as you can.
If your symptoms are severe or persistent, talk with your doctor about treatments.
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