Free printable diary

Menopause and perimenopause symptom diary

A simple diary to fill in for a minute or two a day. Score your symptoms, note your periods, and after a few weeks you'll have a clear record to take to your GP or practice nurse. Free to print, and no sign-up.

Download the PDFA4, works in black and white. Eight weeks, one per page, plus a page to get ready for your appointment.

What is a symptom diary for?

Symptoms of perimenopause and menopause can come and go, and they can change over time. The NHS says hot flushes may ease, for example, while low mood or anxiety starts (NHS). That makes them hard to describe in a short appointment.

A few weeks written down gives you something to point to, instead of trying to remember. The Menopause Charity suggests using a symptom tracker to help you and your GP work out whether you may be in perimenopause or menopause, and to rule out other causes (the Menopause Charity). NHS inform also has a symptom questionnaire you can print and talk through with your healthcare professional (NHS inform).

It helps for another reason too. If you're 45 or over, you usually don't need a blood test. Your symptoms and the changes to your periods are the most reliable signs (Women's Health Concern, NICE). This diary records both.

Don't wait to fill in a diary. Call 999 or go to A&E if:

  • you have heart palpitations that don't go away, or palpitations with chest pain, shortness of breath, or feeling faint or fainting (NHS)
  • you've seriously harmed yourself, or feel you may be about to harm yourself. You can also call Samaritans on 116 123 (NHS)

See your GP if:

  • you have any vaginal bleeding 12 months or more after your last period, even if it's only a small amount, spotting, pink or brown discharge, or it's only happened once (NHS)
  • you still have periods but you're bleeding more, not less, than before (NHS)
  • you're taking HRT and still have irregular or heavier bleeding or spotting after 6 months (NHS)

How to use the diary

  1. Fill in the "About me" box first. Add the date of your last period, any contraception or HRT, and any other medicines or supplements. Hormonal contraception can make it harder to tell if you've reached perimenopause or menopause, so it's worth writing down (NHS).
  2. Each evening, give each symptom a score from 0 to 3. It takes a minute or two. If you'd rather not do it every day, fill it in two or three times a week while it's fresh. If you miss a day, leave it blank and carry on.
  3. Note your periods. In the periods row, write P for a period, S for spotting, or H if it's heavier than usual.
  4. Use the notes box for anything else: a new symptom, a bad night, a stressful day. The NHS suggests avoiding possible triggers such as spicy food, caffeine, hot drinks, smoking and alcohol (NHS), so you might note those too.
  5. Keep going for as long as you need. There are eight weeks. If your appointment comes sooner, take what you have.

Scores: 0 = not at all 1 = a little 2 = quite a lot 3 = a lot: it got in the way of my day or my sleep

About me

Date I started this diary
Date of my last period
Contraception or HRT I'm using
Other medicines, supplements or herbal remedies

Here's week 1. When you print this page or download the PDF, you get all eight weeks, one per A4 page, and a page to get ready for your appointment.

Week 1

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Week 2

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Week 3

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Week 4

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Week 5

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Week 6

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Week 7

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Week 8

Starting on:

Score 0 to 3: 0 not at all · 1 a little · 2 quite a lot · 3 a lot, it got in the way of my day or sleep. Periods: P period · S spotting · H heavier than usual

SymptomMonTueWedThuFriSatSun
Heat and sleep
Hot flushes
Night sweats
Trouble sleeping or waking in the night
Tiredness
Mood and mind
Low mood
Anxiety or worry
Mood swings or a short fuse
Brain fog: memory or concentration
Body
Joint or muscle aches
Headaches or migraine
Palpitations: a racing or pounding heart
Vaginal dryness or discomfort
Needing to wee more often or urgently
Periods
Period or bleeding: write P, S or H
Anything else
Other:
Other:
Notes this week New symptoms, bad nights, stress, alcohol, caffeine, anything that seemed to set things off

Free from softermind.com/symptom-diary · General information, not medical advice. Based on NHS guidance.

Getting ready for your GP appointment

My appointment: date and time
Who I'm seeing

The things I most want help with

1.
2.
3.

What to take with you

  • This diary, or a few notes on what it shows.
  • The date of your last period, and any changes to your periods (the Menopause Charity).
  • A list of any medicines you take, including herbal supplements (the Menopause Charity).
  • Your questions, written down, so you don't forget them in the appointment (the Menopause Charity).

Questions you might want to ask

  • Could my symptoms be perimenopause or menopause? Could anything else be causing them?
  • Do I need any tests?
  • What are my treatment options, including HRT and options without hormones?
  • What are the benefits and risks of each one for me?
  • Do I still need contraception?
  • What can I do myself in the meantime?
  • When should we check how things are going?

Booking the appointment

  • If your surgery offers double appointments, the Menopause Charity suggests booking one, so there's time to talk (the Menopause Charity).
  • You can ask to see a female health professional if you'd prefer (NHS inform).
  • If you can, the Menopause Charity suggests seeing a doctor or healthcare professional who specialises in the menopause (the Menopause Charity).
  • NHS inform says to speak to your GP if menopause symptoms are troubling you, or if you have symptoms before the age of 45 (NHS inform).

What to expect

  • Tests. There's no routine test for perimenopause and menopause (NHS). If you're 45 or over, NICE says your GP can usually tell from your symptoms and your periods, without blood tests. If you're under 45, they may suggest a blood test (NICE).
  • Treatment options to talk about. NICE says HRT should be offered for hot flushes and night sweats, and menopause-specific CBT is another option (NICE). Women's Health Concern says HRT is the most effective treatment for menopause symptoms, and for most people a low-risk option (Women's Health Concern). There are non-hormonal treatments too (NHS).
  • Reviews. If you start a treatment, NICE says it should be reviewed after 3 months, then once a year (NICE). Keep the diary going, and you'll be able to see what has changed.
  • If it doesn't go well. If you don't get the help you need, the Menopause Charity says you can try again another time, ask to see another doctor at your practice, or ask to be referred to a specialist (the Menopause Charity).

More help with what you're tracking

Not sure what counts as a symptom? Our free symptoms checklist lists the common ones, and our guide to perimenopause symptoms explains each one. For the symptoms in the diary, see hot flushes, night sweats, sleep problems, tiredness, anxiety, mood swings, brain fog, joint pain, headaches, palpitations and period changes.

This diary is general information, not medical advice. It can't tell you whether you're in perimenopause or menopause, and it doesn't replace seeing your GP. Based on information from the NHS, NHS inform, NICE, Women's Health Concern and the Menopause Charity, checked in October 2026. Free from softermind.com/symptom-diary