Tracing the Link Between Physical
Psychosomatic Tracker Symptoms and Your Mental Health
Do you have random aches and pain that gets worse when you are stressed? Does a long day at work leave you with an impossible migraine? This worksheet
can help you track these psychosomatic symptoms to become more mindful of what causes them and find solutions through understanding patterns. If a
particular pain or symptom occurs often, try to note down the possible stressors that could have triggered it. For example, surveys suggest a link between
headaches and self-criticism. Numerous studies show links between mental stress and muscle tension, indigestion, and body ache. Ensure you fill in the sheet
on a daily basis or whenever you experience symptoms. Before bedtime when you get a chance to reflect on your day would be ideal.
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Headaches or migraines
Pain in specific areas: neck pain, backache,
shoulder pain, fingers, legs, hip, jaws
Fatigue or physical exhaustion
Digestive issues like indigestion, bloating,
constipation, diarrhea, acidity
Respiratory challenges like trouble breathing
(day or night), breathlessness, blocked nose
Stress-induced symptoms like jitters, sweaty
palms, cold shivers, pounding heart
(palpitations), nausea
Insomnia, trouble falling or staying asleep,
nightmares, waking up unrefreshed/unrested
In order to understand your symptoms better, circle possible triggers as and when you experience them. If you experience them more than once,
fill in the circle with colour. This will help you link your physical symptoms to your triggers.
Stress-inducing situation Stressful tasks Self-criticism Highly emotional day Skipping meals
Headaches or migraines
Difficult people/ Too many decisions
Bright light/noise Constant worry Dehydration
conversations to make
Typing excessively/ Lack of movement/
Pain in specific areas: neck pain, Long commute Unexpressed anger
phone use
Anxiety
stretching
backache, shoulder pain, fingers,
Difficult people/ Certain chores/
legs, hip, jaws Stress-inducing situation conversations
Bad posture Long work hours
movements
Stress-inducing situation Bad posture Skipping meals No time to unwind Demanding relationship
Fatigue or physical exhaustion
Difficult people/
Long work hours Dehydration Poor sleep Emotionally drained
conversations
Digestive issues like indigestion, Stress-inducing situation Food intake Skipping meals Emotional day Worry about near future
bloating, constipation, diarrhea,
Difficult people/ Unexpressed
acidity conversations
Dehydration Change in temperature Anxiety
sadness/anger
Respiratory challenges like Stress-inducing situation Allergens/fragrances Unhealed trauma Crying Old memories surfacing
trouble breathing (day or night),
Difficult people/ Unhealthy relationship
breathlessness, blocked nose conversations dynamics
Anxiety Unresolved fear Fear of surrounding
Stress-induced symptoms like jitters, Stress-inducing situation Stressful tasks High caffeine intake Self-criticism Feeling unsafe
sweaty palms, cold shivers, pounding
Difficult people/ Unhealed trauma/ Unhealthy relationship
heart (palpitations), nausea conversations
Social anxiety
memories
Fear of judgement
dynamics
Unhealed trauma/
Insomnia, trouble falling or staying Stressful day Excessive screen time High caffeine intake Self-criticism
memories
asleep, nightmares, waking up
Difficult people/ Uncomfortable
unrefreshed/unrested conversations clothing/bedding
Feelings of insecurity Worry about near future Feeling unsafe
*Please note: This is a self-reflective tool and should not be used to self-diagnose. This is designed to help you identify, understand and be aware of your
thoughts and feelings which impact your daily life. For a formal diagnosis, please reach out to a mental health professional.
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