Practical guide

    How to track perimenopause symptoms: what to log and how to use it with your GP

    Perimenopause can bring changes that feel vague and hard to describe in a short appointment. A simple, consistent symptom record makes them easier to see and to talk about. This guide covers what to log, how long to track, and how to bring it to your GP.

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    What to log

    Keep it short enough that you will actually do it every day. These are the most useful items:

    • Cycle: start date, length, flow, and any spotting or skipped periods
    • Sleep: how long, how well, and night waking or night sweats
    • Hot flushes: how many, and how severe
    • Mood: low mood, anxiety, irritability
    • Thinking: brain fog, concentration, memory
    • Energy across the day
    • Physical symptoms: joint pain, headaches, breast tenderness, palpitations
    • Possible triggers: alcohol, caffeine, stress, missed meals

    How to rate symptoms

    Use the same simple scale every day, such as 0 (none) to 3 (severe). Consistency matters more than precision. Note anything that stopped you doing something, because impact on daily life is often what matters most in an appointment.

    How long to track

    Aim for at least two to three months. Perimenopause symptoms often follow cycle changes, and a few months shows patterns that a week cannot. Keep going after your appointment if you start a treatment, so you can see whether it helps.

    Bringing it to your GP

    A one-page summary works better than a full diary. Include:

    • Your age, and when you first noticed changes
    • Your cycle pattern over the last few months
    • Your top three symptoms, with how often and how severe they are
    • How symptoms affect work, sleep and relationships
    • Anything you have already tried
    • The questions you want answered

    Paper, a notes app, or a tracker

    Any method works if you use it consistently. Paper and notes apps are simple. A dedicated tracker can add reminders and make it easier to spot patterns.

    Tulsy is one option. It logs symptoms alongside sleep, energy, stress and cycle changes, and shows how they move together over time. If you want to know more about how Tulsy handles this stage specifically, see our perimenopause tracking app page.

    Frequently asked questions

    What symptoms should I track in perimenopause?
    Cycle changes, sleep and night sweats, hot flushes, mood, brain fog, energy, physical symptoms such as joint pain or headaches, and possible triggers like alcohol or stress.
    How long should I track before seeing my GP?
    Two to three months is a good aim, but don't wait if symptoms are affecting your daily life. Bring whatever you have.
    Do I need an app to track perimenopause symptoms?
    No. Paper or a notes app works if you are consistent. An app can make reminders and pattern-spotting easier.
    Can a symptom tracker diagnose perimenopause?
    No. A tracker helps you record and describe what is happening. Diagnosis and treatment decisions belong with your GP or a qualified health professional.

    Keep reading

    If you would like to try a tracker, Tulsy is free to download. We are shaping the perimenopause experience with our users, so tell us what you need at info@tulsyai.com.

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    Tulsy is a wellness and self tracking tool. It does not diagnose or treat any medical condition.