Perimenopause Mood, Sleep & Symptom Tracker
A weekly perimenopause log tracking mood, anxiety or irritability, sleep, vasomotor symptoms and cycle changes, with space for patterns and questions for providers.
1-page fillable PDF · US Letter (prints on A4) · Self-monitoring
- Approach / concern
- Life Transitions
- Technique
- Self-monitoring
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Perimenopause Mood, Sleep & Symptom Tracker?
The menopause transition is associated with increased risk of depressive symptoms, particularly in people with prior depression. Symptom tracking helps distinguish patterns and supports collaborative medical and psychological care.
Why it works
Guidelines highlight perimenopause as a window of vulnerability for depression and recommend careful evaluation (Maki et al., 2018). Research links the menopause transition with increased depressive symptoms (Freeman, 2010).
When to use it
- Mood changes in the 40s and 50s
- Sleep problems with hot flashes
- History of PMDD or postpartum depression
- Preparing for medical appointments
How to use it in session
- Track daily for 4-8 weeks.
- Note sleep and vasomotor symptoms.
- Look for patterns.
- Bring the log to providers.
- Combine with CBT or other support.
Clinician tips
- Screen for depression and suicidality.
- CBT for menopausal symptoms can help sleep and hot flash distress.
- Coordinate with medical care.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Can perimenopause cause depression?
It can increase vulnerability, especially for people with previous depression.
How long should I track?
A few weeks to a few months gives the clearest picture.
References
Maki, P. M., Kornstein, S. G., Joffe, H., Bromberger, J. T., Freeman, E. W., Athappilly, G., et al. (2018). Guidelines for the evaluation and treatment of perimenopausal depression: Summary and recommendations. Menopause, 25(10), 1069-1085.
Freeman, E. W. (2010). Associations of depression with the transition to menopause. Menopause, 17(4), 823-827.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
