Anxiety and Mood Tracker

The overview page is a month-long grid you shade in. Nine rows run across it: mood 1-5, anxiety 1-5, sleep 1-5, energy 1-5, whether you had a panic spike, whether you moved your body, meds and supplements, whether you connected with someone, and one blank row you label yourself. A month of squares makes the pattern visible in a way a notes app does not.

The daily check-in is a few honest minutes - date, mood out of ten, anxiety out of ten, sleep out of ten, your biggest worry that day, what helped, and one good thing. There is a grounding prompt at the bottom (five things you can see, four you can hear, three you can touch) and a space for a kind message to yourself.

The triggers and coping page is your plan before you need it. Eight common triggers to tick - too much on your plate, conflict, money and work stress, health worries, social situations, not enough sleep, caffeine or skipped meals, and one you write in - facing eight tools to reach for, including 4-7-8 breathing, a walk, calling a safe person, cold water, writing it down, stepping away, and limiting news and phone. Then your calm-down plan in order, and a box for your support people that prints the 988 Suicide and Crisis Lifeline and 911.

The reframe page takes one anxious thought at a time: write the thought, question whether it is true or likely and what the evidence is, then write a kinder and more balanced version. Plus what you would tell a friend feeling this, and what you are grateful for.

Five pages including the cover, 257 fill-in form fields, US Letter and A4 both included. Fill it on screen in any PDF reader or print it.

This is a self-help and planning tool, not medical advice and not a substitute for therapy. If you are struggling, please reach out to a professional.