Printable tracker
Perimenopause symptom tracker
This is a printable monthly, cycle-aware perimenopause symptom tracker. Once a week you rate each symptom from 0 to 3, note whether you had a period and which cycle day it is, and record anything that triggered or helped a symptom. Over a month or two it reveals patterns to take to your GP. Symptoms are drawn from the NHS list. Information only, not medical advice.
Download this tracker
A blank monthly sheet you can print or open in a spreadsheet. The same grid is shown on this page.
Download the perimenopause symptom tracker (CSV)Rate each symptom each week from 0 (none) to 3 (severe). Note the cycle day if you still have periods, since symptoms can rise and fall with the cycle. Symptoms are drawn from the NHS menopause and perimenopause symptoms page.
| Symptom | Wk 1 | Wk 2 | Wk 3 | Wk 4 |
|---|---|---|---|---|
| Period this week? (Y/N and flow) | . | . | . | . |
| Cycle day (day 1 = first day of period) | . | . | . | . |
| Hot flushes | . | . | . | . |
| Night sweats | . | . | . | . |
| Difficulty sleeping | . | . | . | . |
| Low mood | . | . | . | . |
| Anxiety | . | . | . | . |
| Irritability | . | . | . | . |
| Brain fog / poor concentration | . | . | . | . |
| Tiredness / low energy | . | . | . | . |
| Headaches or migraines | . | . | . | . |
| Joint or muscle aches | . | . | . | . |
| Palpitations | . | . | . | . |
| Breast tenderness | . | . | . | . |
| Bloating | . | . | . | . |
| Weight or body-shape change | . | . | . | . |
| Skin or hair changes | . | . | . | . |
| Vaginal dryness or discomfort | . | . | . | . |
| Reduced sex drive | . | . | . | . |
| Bladder urgency / frequency | . | . | . | . |
| Notes (triggers, what helped) | . | . | . | . |
Read more
See the 34 symptoms of perimenopause, evidence-graded for what each symptom means and how well recognised it is, read our perimenopause symptoms pages, and prepare for your GP with the HRT conversation prep sheet. More free printables.
Frequently asked questions
Why track symptoms against my cycle?
In perimenopause periods often become irregular and symptoms can rise and fall with the cycle. Noting the cycle day alongside your symptoms each week helps you and your GP see whether symptoms cluster at a particular point, which is useful context for deciding what might help.
How do I fill it in?
Once a week, rate each symptom from 0 (none) to 3 (severe) and note whether you had a period that week and roughly which cycle day it is. Add anything that seemed to trigger a symptom or help it. After a month or two you have a pattern to take to your appointment.
How long should I track for?
A single month gives a snapshot, but two or three months usually shows patterns more clearly, especially while periods are still irregular. There is no need to track forever; a few representative months is plenty to inform a GP conversation.
This is information, not medical advice, and is not a substitute for a registered clinician. A tracker records what you notice; it does not diagnose anything.
Editor, Her Vitals
Oliver leads Her Vitals's editorial coverage of women's life-stage health and supplements. He curates and reviews existing branded products across trying to conceive, pregnancy, postnatal, perimenopause, menopause and the senior years, weighing what the evidence supports against guidance from bodies such as EFSA, the NHS and NICE, and is clear that the content is information rather than medical advice.
Last reviewed: 27 July 2026
Reviewed by Oliver Mackman, Editor. Editorial review against published guidance; not a clinical review.