Monitoring how you're feeling over time can help you identify patterns, recognise when symptoms are improving or worsening, and have more informed conversations with your GP, health visitor, or therapist.
This tracker is designed to help you record your symptoms each day for 14 days. You can print it out, save it digitally, or use it as a guide for your own notes.
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How to use this tracker: Each day, tick the symptoms you're experiencing and rate your overall mood. After 14 days, review your notes and share them with a healthcare professional if you're concerned.
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For each day, note which of the following symptoms you experienced:
| Category | Symptom | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Day 8 | Day 9 | Day 10 |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Emotional | Persistent low mood or sadness | ||||||||||
| Loss of interest or pleasure | |||||||||||
| Feeling tearful or crying frequently | |||||||||||
| Overwhelming anxiety or worry | |||||||||||
| Irritability or anger | |||||||||||
| Feelings of guilt, worthlessness, inadequacy | |||||||||||
| Feeling emotionally numb | |||||||||||
| Physical | Extreme fatigue or exhaustion | ||||||||||
| Sleep problems | |||||||||||
| Changes in appetite | |||||||||||
| Physical aches and pains | |||||||||||
| Moving/speaking more slowly | |||||||||||
| Behavioural | Difficulty bonding with baby | ||||||||||
| Withdrawing from friends and family | |||||||||||
| Difficulty concentrating or deciding | |||||||||||
| Intrusive or distressing thoughts | |||||||||||
| Feeling unable to cope |
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Call 999 or go to A&E immediately if you:
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If you've been experiencing several symptoms for more than two weeks, or if your symptoms are making it hard to look after yourself or your baby, it's important to reach out for support.
NHS Services:
Urgent Mental Health Support:
General Advice, Tips and Information: