What to write in an anxiety log
Use the same fields every time. Entries you can compare are what make a pattern visible. Here is one entry, which takes about 30 seconds:
| Field | Example |
|---|---|
| When | Tuesday, 8:40 am |
| What was happening | On the train, running late for a meeting |
| Anxiety, 0 to 10 | 7 |
| In your body | Racing heart, tight chest |
| Thoughts | I'm going to mess this up |
| What you did | Slow breathing, listened to music |
| Anxiety afterward | 4 |
| Medication, if you take any | Took today's dose. Nausea since Monday |
On the 0 to 10 scale, 0 is calm, 5 is hard to ignore and 10 is the worst you can imagine. These anchors keep a 7 today and a 7 last week meaning the same thing, so you can compare entries.
Printable anxiety tracker template (PDF)
Prefer paper? The free PDF worksheet has the same fields on one page, and you don't need to give an email.
How often to log your anxiety
Log it when anxiety spikes. If yours is more of a steady background hum, log it once a day at the same time.
A quick note in the moment is worth more than a long one from memory, because details fade by evening. Five entries give you a first look. Two weeks cover workdays, weekends and a bad night or two.
What to look for in your log
- Situations that repeat. Work, a certain person, being in a crowd, or nothing you can name.
- Time of day. Some people see the highest numbers in the morning, others at night.
- The first signal in your body. Noticing a tight chest or a racing heart early gives you more time to respond.
- What went with a lower number. Compare your first and second ratings to see which actions go with a bigger drop.
- Dose changes and missed doses. If you take medication, check what happened in the weeks after a change or a skipped dose.
A log shows what happened together. It can't tell you the cause, so use it to ask better questions.
What to show your doctor or therapist
A week of feeling anxious is hard to describe from memory. Your report puts your highest and lowest ratings, your most common situations and body signals, what you tried and any dose changes on one page.
You can bring these questions with it:
- Which of these patterns should we work on first?
- Do these body signals fit anxiety, or should we check for something else?
- Could any of this be a side effect of my medication or a recent dose change?
If you take an antidepressant for anxiety
Not on medication? Your log works the same without these notes, so you can skip this part. If you are, your prescriber will likely ask about dose changes and new side effects, so keep them in the same log.
Antidepressants are a first-line treatment for most anxiety disorders, and their benefit for anxiety builds over several weeks.
They are used for generalized anxiety, panic disorder and social anxiety, often alongside therapy. Some are approved for anxiety, and others are prescribed off label. Off label means the use is backed by evidence and practice without a formal approval for it.
People with anxiety can be more sensitive to early side effects, including a brief rise in anxiety. That is why treatment often starts at a low dose and goes up slowly.
The right choice depends on the type of anxiety and any depression alongside it. Past response and the side effects that matter most to you count too. Fast-acting calming medications work sooner but can cause dependence, so they are usually kept short-term.
FAQ
What should I track for anxiety?
When it happened, what was going on, how strong it felt from 0 to 10, what you noticed in your body, your thoughts, what you did and how strong it felt afterward. If you take medication, add dose changes and new side effects.
Is there a free printable anxiety tracker?
Yes. The one-page PDF on this page is free, needs no email and has the same fields as the online log.
What is the difference between an anxiety tracker and an anxiety journal?
A tracker uses the same fields every time, so you can compare entries over weeks. A journal is open writing, which helps you put things into words but is harder to compare.
Where are my entries stored?
In this browser, on this device. We don't receive what you write, and there's no account. Clearing your browser data deletes your log, and Safari can clear it after about 7 days without a visit. On iPhone, add this page to your Home Screen to avoid that, and download a copy now and then.
Can I download all my entries?
Yes, at any time. My log has a button that saves every entry as a CSV file you can open in Excel or Google Sheets. After five entries you can also download a PDF report for all time, the last 30 days or the last 7 days.
Can I move my log to another device?
Yes. Download all your entries on the first device, then open the tracker on the second one and choose Restore from a file.
Can a tracker tell me if I have an anxiety disorder?
No. A diagnosis comes from a clinician. Your log gives them a clearer record to work from.
When should I talk to someone instead of tracking?
Talk to a doctor or therapist if anxiety gets in the way of work, school or relationships. Anxiety disorder symptoms can interfere with all three.1 Call 911 or your local emergency number for sudden crushing or squeezing pressure in your chest, or sudden sharp chest pain with shortness of breath. Those symptoms can have causes other than anxiety.2
Sources
More free trackers and templates
- Depression tracker: Log your mood, sleep, energy and what you did each day. Add a thought log when it helps.
- Symptom tracker: Log any symptom, how strong it was and what came before it. Take a clear record to your doctor.
- See all trackers and templates