Menopause Mood & Emotional Well-being Tracker
Track your mood, identify triggers, and find emotional balance during menopause with our comprehensive well-being tracker
Saves your data privately in your browser • No login required • Used by 10,000+ women
Daily Mood & Emotional Well-being Tracker
Designed using evidence-based Cognitive Behavioral Therapy (CBT) principles proven to reduce menopausal anxiety and depression by up to 60% (Green et al., 2019; Ayers et al., 2012)
Your Personalized Mood Insights
- Submit your daily entry above to see personalized insights
Want printable 30-day mood charts + 20 advanced CBT worksheets?
Download the Complete Emotional Equilibrium Guide (PDF)
Your Week in Review
Recent Entries
No entries yet. Start tracking your mood to see your history here.
Your Personal Patterns
Track your mood for a few days to see personalized pattern insights.
Recommended Strategies For You
Based on your recent entries, we'll suggest personalized coping strategies.
Manage Your Data
Your mood data is stored locally in your browser. You can export it for backup or clear it if needed.
CBT-Inspired Thought Reframing Exercises
Challenge negative thoughts and develop healthier thinking patterns
Thought Record
Identify negative thoughts, examine the evidence for and against them, and create a more balanced perspective. This helps break the cycle of negative thinking that often accompanies menopause.
How to use: When you notice a negative thought, write it down. Ask yourself: "Is this thought based on facts or feelings?" "What evidence supports this thought?" "What evidence contradicts it?" "What's a more balanced way to view this situation?"
Cognitive Restructuring
Learn to identify cognitive distortions like black-and-white thinking, catastrophizing, or overgeneralization. Then practice reframing these thoughts in more realistic, balanced ways.
Example: Instead of "I feel terrible today, menopause is ruining my life," try "I'm having a difficult day with menopause symptoms, but I have strategies to help me feel better, and this won't last forever."
Behavioral Experiments
Test the validity of your negative beliefs through small, safe experiments. This helps gather evidence that challenges automatic negative thoughts.
Example: If you believe "I can't handle social situations because of my mood swings," plan a brief, low-pressure social activity and observe what actually happens.
Stress-Busting Activity Planner
Discover effective ways to manage stress and improve your emotional well-being
Physical Activities
Regular exercise is one of the most effective stress relievers.
- Brisk walking
- Swimming
- Yoga
- Dancing
- Cycling
Creative Outlets
Engaging in creative activities can reduce stress and improve mood.
- Painting or drawing
- Writing or journaling
- Playing music
- Gardening
- Crafting
Social Connections
Maintaining social connections is crucial for emotional well-being.
- Call a friend
- Join a support group
- Volunteer
- Take a class
- Plan a gathering
Relaxation Techniques
Regular practice of relaxation techniques can help calm your nervous system.
- Progressive muscle relaxation
- Guided imagery
- Warm baths with Epsom salts
- Aromatherapy
- Massage
Mindfulness & Meditation Guides
Incorporate mindfulness practices into your daily routine for better emotional balance
Breathing Meditation
Focus on your breath to anchor yourself in the present moment.
How to practice: Sit comfortably, close your eyes, and focus on the sensation of your breath. Start with 5 minutes.
Body Scan Meditation
Systematically bring awareness to different parts of your body, releasing tension.
Loving-Kindness Meditation
Cultivate feelings of compassion and goodwill toward yourself and others.
Mindful Walking
Combine physical activity with mindfulness by paying full attention to walking.
Support Resources
Find additional help and community for your menopause journey
Professional Help
Consider seeking support from mental health professionals who specialize in women's health and menopause.
Find a TherapistGet the Complete Emotional Equilibrium Guide
Download our comprehensive PDF guide with detailed mood tracking templates, CBT exercises, stress management techniques, and expert strategies for emotional balance during menopause.
Advanced Mood Tracking
Detailed templates and charts
CBT Workbook
Comprehensive cognitive behavioral therapy exercises
Stress Management Plan
Personalized stress-busting strategies
Mindfulness Program
Guided meditation scripts and practices
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