Anxiety Tracker — Free Mood Diary & Journal

Free anxiety tracker and mood diary. Log your anxiety level (1-5), triggers, and what helped. See weekly and monthly patterns with charts. Identify your triggers and most effective coping strategies. A self-help journal — not a clinical diagnosis; for persistent or intense anxiety please consult a mental-health professional.

How to Use

1

Rate your current anxiety level from 1 (calm) to 5 (severe).

2

Optionally note what triggered the anxiety and what helped.

3

Save the entry to add it to your timeline.

4

View the Chart tab to see patterns over time.

5

Check Top Triggers and What Helps Most to understand your patterns.

6

Export your data as CSV to share with a therapist if desired.

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Track anxiety levels and discover patterns with visual charts

A tracker, not a diagnosis
Anxiety Tracker is a self-help journal that helps you spot patterns. It does not diagnose, treat or replace care from a qualified mental-health professional. If anxiety is persistent, intense, or interferes with daily life, please talk to a doctor or therapist.
Log Entry
1
Calm
2
Mild
3
Moderate
4
High
5
Severe
Need support right now?
If you are in distress, having thoughts of self-harm, or feel in immediate danger, please reach out to a crisis helpline. They are free, confidential and answer 24/7 in most countries.
Find a helpline near you →
When to consider professional help
  • Anxiety has been present most days for two weeks or longer.
  • It interferes with work, sleep, eating or relationships.
  • You avoid places, people or activities because of it.
  • You feel overwhelmed, hopeless, or have thoughts of self-harm.
A GP, therapist or psychiatrist can help. Exporting your journal as CSV makes the first conversation easier — your tracked patterns become evidence the clinician can read at a glance.
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Features

Quick 1-5 anxiety level logging Track triggers and coping strategies Weekly and monthly chart visualization Top triggers and helpers analysis

Frequently Asked Questions

How often should I track?

Once or twice a day is ideal. Track when you notice a change in anxiety level — both increases and decreases. Consistent tracking reveals patterns that occasional logging might miss.

Can I share data with my therapist?

Yes. Use the Export CSV button to download your entries as a spreadsheet file. You can email it to your therapist or print it for your session.

What if I clear my browser data?

Your entries will be lost. Export a CSV backup regularly if you want to keep your data long-term.

Is this a medical tool?

No. This is a self-help tracking tool. It does not provide diagnosis or treatment. If you experience persistent anxiety, please consult a mental health professional. The disclaimer at the top of the page and the "when to seek help" panel below the form go into more detail.

I am in crisis — what do I do?

Please reach out to a crisis helpline. They are free, confidential and answer 24/7 in most countries. The "Need support right now?" card below the form links to findahelpline.com, which lists verified helplines for almost every country in their local language.

Can I track other things besides anxiety?

The tool is designed for anxiety, but you can use it to track any mood or feeling. The 1-5 scale, triggers, and helpers work for stress, depression, or general mood tracking.

💡 Want us to improve this tool just for you?

We can — and it's free! Just send us a quick message with your idea. If you'd like to discuss it in detail, leave your email and we'll get back to you. You can stay anonymous.

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Who is this tool for?
🏥 Healthcare Professionals 🧘 Wellness & Meditation
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