Tracking my Anxiety and Migraines

May is Mental Health Awareness month so what better time than now than to share how I track my anxiety. There are many different ways that people do it. For me, I’ve begun tracking it on pen and paper in my planner. It’s been working thus far and I’ve been able to pinpoint when it happens and really monitor it as best I can.

As always, be sure to click the links throughout this post for related posts and links to purchase items/similar styles featured.



What I Use

  • Grid paper
  • Dot grid paper
  • Pen
  • Highlighter (optional)
  • Decorative stickers / washi tape (optional)

IMG_5377.jpg

Tracking My Anxiety

When I switched into my ring planner, I created a variety of sections. One in particular was a wellness section to stay on top of any appointments I have and to finally (FINALLY) track my anxiety. I’ve never tracked it before. To be honest, writing about it doesn’t always help. I was at work one day, on the brink of an anxiety attack (joys of being overwhelmed) and I just jotted down how I was feeling and rated my anxiety on a scale of 1-10. Just that simple, just that easy.

I didn’t want to go too much in depth and I didn’t want an entire notebook dedicated to tracking it. With a ring planner, you can’t keep every single paper forever. What I will do whenever I take these pages out is to add a calendar sticky note and shade in the areas of when I had anxiety and keep a log of it that way. I’ve seen other trackers, but having a page to “mini-vent” is really helpful. As for what I’m tracking:

  • Date
  • Time
  • How I’m currently feeling
  • When I started feeling anxious
  • Rate level of anxiety, 1-10
  • How will I keep myself calm / solution

I set this page up for the sake of the post to break it down for you all. Typically I just fill in a page when the anxiety happens, not beforehand.

Tracking My Migraines 

As for my migraines, I track them similar to my anxiety. I include the following:

  • Date
  • Time
  • Pain level, 1-10
  • Location of migraine
  • Medicine
  • How long did it last
  • Why/how did I think it started

Sometimes my migraines are connected to my anxiety. Other times it could be due to that time of the month or my allergies. I stay on top of my migraines just as much as my anxiety as they both affect my body. Keeping track has helped me to pinpoint a certain time that they are happening so I can try to control it.

There are times when I feel my anxiety rising and I take a moment to get some fresh air to try to shake it off. Everyone has their own way of coping. For me, soda is also a way to calm me down. I’ll have to find another way to deal without the soda as I’m no longer drinking it. It would be a point where I’d drink 4-5 cans a day to keep myself calm. Hopefully in continuing to write out how I feel and focus on deep breathing, I can keep my anxiety at a minimum.

It’s a work in progress.


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