TL;DR: the quick version
- Perimenopause symptoms can feel random so a tracker helps you spot patterns.
- It’s not about perfection, just noticing what’s going on.
- Tracking helps you:
- Understand mood, sleep, and energy shifts
- Identify potential triggers (like sugar, stress, or cycle changes)
- Communicate clearly with your GP or specialist
- We created a free tracker: simple to use (even on foggy days), designed for real life (not perfect habits), Printable (so you can take it to your appointment and digital-friendly (so you can use from your phone). Download it below.
What is a symptom tracker?
A symptom tracker for perimenopause is a tool (digital or paper) that helps you record how you’re feeling physically, mentally, and emotionally over time. It can include:
- Physical changes (e.g., bloating, night sweats, migraines)
- Mood and mental shifts (e.g., anxiety, low mood, rage-y moments)
- Menstrual changes
- Sleep quality
- Lifestyle habits like alcohol, exercise, or sugar
Think of it like a diary, but with structure.
It’s not about being obsessive, it’s about building self-awareness without judgement.
Why it is important
Perimenopause isn’t linear. One month you’re skipping periods, the next you’re crying at oat milk ads. Tracking symptoms can help you:
- Spot patterns: hormonal shifts often repeat in cycles
- Reduce anxiety: you’re not losing it; there’s a reason you feel off
- Feel more in control: even when your hormones are doing somersaults
- Advocate for yourself: especially if you need to speak to a GP, gynae, or TCM specialist
Without a tracker, it’s easy to forget what’s been happening and harder to link triggers or progress.
Different types of symptom tracker
App-based trackers
Some apps are useful (Balance, Clue or Flo), but they’re not all menopause-savvy. Look for customisable features and privacy settings.
Paper & printable trackers
Still a favourite. No notifications, no judgement – just space to reflect. Easy to scribble in bed or at your desk with a cuppa.
Hybrid use
Mix and match. Some women journal weekly and use a digital calendar to log intense days.
The Peri HQ symptom tracker
(and why it’s not an app)
Let’s be honest, perimenopause is enough of a mental load without juggling another app, another login, or another ping. That’s exactly why we created The Peri HQ Symptom Tracker as a simple, printable (or digital) spreadsheet.
No bells, no whistles. just what you need to get clarity.
We wanted a tool that:
- You can print out and scribble on in bed or at your desk
- You can bring to your GP or gynae appointment and actually show what’s been going on
- Doesn’t assume you’ll remember your password or have the brainspace for data entry at 10pm
It’s structured enough to be useful, but flexible enough to work for you whether you’re tracking every day or just noticing weekly patterns.
If you’ve ever walked into a doctor’s office and completely blanked on what you meant to say, this is for you.
One last thing
This stage of life isn’t easy. But it’s easier when you’re informed.
Tracking your symptoms helps you reclaim a bit of control (and sanity) without needing to become a hormone expert.
You’re not overreacting. You’re observing. And that’s powerful.
Tried it? Let us know what worked, what didn’t, or what you’d love to see next. Share your thoughts with us.
What to keep in mind
The content on this page is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. We share relatable stories, general knowledge, and practical tips, but we’re not medical professionals. Always speak with your doctor or a qualified healthcare provider about any questions or concerns related to perimenopause or your health.
Never ignore or delay professional advice because of something you’ve read here or somewhere else.
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