Research
5 Ways to Track Emotional Well-being with PCOS
Explore five effective ways to monitor emotional well-being while managing PCOS, focusing on personalized tools and strategies for mental health.
June 10, 2025
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Explore five effective ways to monitor emotional well-being while managing PCOS, focusing on personalized tools and strategies for mental health.
Living with PCOS can affect your mental health just as much as your physical health. Women with PCOS are up to 5x more likely to experience anxiety and 3x more likely to face depression. Managing your emotional well-being is crucial for a healthier life. Here are five practical ways to track your emotional health and feel more in control:
Quick Tip: Combine tools like apps, questionnaires, and journaling for a complete picture of your emotional health. If symptoms persist, consult a healthcare provider for tailored support.
These strategies help you monitor emotional changes, identify triggers, and manage your mental health effectively while living with PCOS.
PCOS-specific questionnaires are designed to address the unique emotional challenges associated with polycystic ovary syndrome (PCOS). These tools aim to capture how PCOS impacts mood, self-esteem, and overall quality of life, offering a tailored approach to understanding and managing emotional well-being.
Take, for example, the Polycystic Ovary Syndrome Questionnaire (PCOSQ). This tool includes 26 items that assess various areas such as emotions (8 questions), hirsutism (5), weight (5), infertility (4), and menstrual disorders (4). By completing this questionnaire regularly, you can track shifts in your emotional and physical state over time.
Another option is the PCOSQ-50, which expands the assessment to 50 questions spanning six domains: psychosocial/emotional health, fertility, sexual function, obesity/menstrual disorders, hirsutism, and coping. A 2021 study involving 935 women highlighted a seven-factor structure, including areas like isolation, self-esteem, and obesity, alongside the original domains.
Pre-clinic questionnaires have proven highly effective for screening emotional concerns. For instance, tools like the Hospital Anxiety and Depression Scale (HADS) achieved screening rates of 98.3%, while the Body Image Concern Inventory (BICI) reached 97.4%. In contrast, routine consultations identified anxiety in only 28.8% of cases, depression in 27.1%, and body image concerns in 45.8%.
Here’s a quick overview of some commonly used questionnaires:
| Questionnaire | Focus Area | Number of Items |
|---|---|---|
| Polycystic Ovary Syndrome Questionnaire (PCOSQ) | Emotions, hirsutism, weight, infertility, menstrual disorders | 26 |
| Rosenberg Self-Esteem Scale | Self-worth and self-perception | 10 |
| Beck Depression Inventory | Tracks depression symptoms | Variable |
| Beck Anxiety Inventory | Tracks anxiety symptoms | Variable |
The HADS is particularly helpful for efficiently screening both anxiety and depression.
Studies show that individuals with PCOS are over twice as likely to experience depressive symptoms (36% compared to 14%) and five times more likely to report anxiety symptoms than those without the condition. Regular self-assessment using these validated tools can help you detect emotional changes early, offering valuable insights for discussions with your healthcare provider.
To support ongoing care, platforms like PCOSHelp offer clinically backed questionnaires and tracking tools, making it easier to monitor emotional and physical trends. Using these tools consistently - ideally on a monthly basis or before medical appointments - can help you build a clear picture of your emotional patterns, enabling more informed and personalized treatment decisions.
Questionnaires are great for structured insights, but digital apps take it a step further by offering continuous, real-time tracking of your cycle and mood. With over 50 million women using menstrual tracking apps, these tools have become indispensable for identifying patterns you might not notice otherwise. For women with PCOS, these apps are especially helpful since up to 95% experience irregular ovulation, making traditional cycle predictions less reliable. Even with irregular cycles, these tools can uncover valuable links between hormonal changes, mood shifts, and other symptoms.
One standout option is Flo Period & Pregnancy Tracker, a highly downloaded app in the women’s health space. Flo uses AI to monitor over 70 symptoms and provides personalized cycle predictions. For $39.99 per year, its premium features include advanced analytics that connect mood changes to specific phases of your cycle.
Another popular choice is Clue Period Tracker, which takes a science-based approach. With over 100 tracking options, Clue focuses on strong data privacy and offers detailed analytics that many healthcare providers find useful for diagnosis and treatment planning.
For those with PCOS, apps like PCOS Tracker and Belle PMDD & Period Tracker cater specifically to PCOS-related symptoms and mood changes. These apps compile detailed reports that can be shared with your healthcare provider, making it easier to manage both physical and emotional aspects of PCOS.
When choosing an app, look for features that track not just your physical symptoms but also factors like mood, sleep, stress levels, and energy. Comprehensive tracking - covering things like diet, exercise, sleep quality, and emotional states - can help you and your doctor identify patterns between hormonal shifts and emotional well-being, leading to more tailored treatment plans. Dr. Claudia P. Mosca, an OB/GYN and medical advisor for Flo, emphasizes the importance of tracking:
"Tracking your periods and ovulation can help you calculate and predict your mood, energy levels, and symptoms ahead of time, making you feel more in control of your body".
However, it’s important to note that women with PCOS often have elevated LH levels, which can lead to false positives in ovulation tracking features. Consistent monitoring over several weeks can help verify ovulation predictions and improve accuracy.
Mental health assessment scales offer a structured way to understand depression and anxiety, especially in the context of conditions like PCOS. These tools provide standardized metrics that complement other tracking methods, helping to paint a clearer picture of mental health.
Studies show that depression affects about 30% of women with PCOS, compared to just 10% in the general population. Anxiety rates are also significantly higher, jumping from the usual 10–15% to an alarming 40% for those with PCOS. Another study found that nearly 47.7% of PCOS patients reported symptoms of depression, while 39.9% experienced anxiety - rates that are three to four times higher than average.
For depression, the PHQ-9 is a widely used tool. It consists of nine questions that evaluate symptoms over the past two weeks, with scores ranging from 0 to 27 to indicate severity. For anxiety, the GAD-7 is commonly used. This scale includes seven questions, also assessing symptoms over the past two weeks, with scores ranging from 0 to 21. If you need to screen for both conditions simultaneously, the HADS is another option to consider.
These tools not only help establish a mental health baseline but also track changes over time. Updated PCOS guidelines now recommend that healthcare providers screen all adults and adolescents with PCOS for depression and anxiety using validated tools specific to their region. This highlights the importance of integrating mental health assessments into the initial evaluation for women with PCOS.
It’s important to note that these scales are screening tools, not diagnostic instruments. If your scores suggest moderate or severe symptoms, consult your healthcare provider for further evaluation.
Taking these assessments regularly can be especially helpful during hormonal fluctuations or when PCOS symptoms worsen. Keeping a log of your results and sharing them with your healthcare team can reveal patterns, allowing for timely interventions and improved management of PCOS.
Pairing formal assessments with personal journaling can help capture subtle emotional changes that might otherwise go unnoticed. Daily journaling serves as a powerful tool for connecting your emotional experiences to your overall PCOS management. While formal assessments offer structured insights, journaling provides a more personal, adaptable space to explore your emotions, identify recurring patterns, and develop coping strategies tailored to your needs.
A study conducted by Srushti Fertility Centre and Women's Hospital in Chennai, India, highlighted the benefits of journaling. In this research, 28 women with PCOS participated in a six-week gratitude journal intervention. Each day, they wrote down five things they were grateful for and spent five minutes visualizing these blessings. The results? Women in the experimental group reported reduced depression, anxiety, stress, and self-criticism, alongside increased self-compassion, compared to the control group.
"Putting your thoughts on paper isn't just therapeutic - it can be a powerful tool for your PCOS journey!" - Nutrition By Bess
Dedicate 5–10 minutes each day to write about your emotional experiences. Focus on three key areas: your feelings, the triggers behind them, and your responses. For instance, you might notice that bloating makes you feel frustrated, causing you to avoid social interactions. Over time, recognizing these connections can help you respond in healthier ways. By tracking emotions alongside physical symptoms, you may uncover links between hormonal changes and mood shifts. Adding mindfulness to your journaling can further enhance this self-awareness.
Mindfulness can deepen the emotional clarity gained through journaling. Research involving 38 women in Greece found that an eight-week mindfulness-based program led to improvements in depression, anxiety, and stress, enhanced overall quality of life, and even reduced salivary cortisol levels in women with PCOS. Try incorporating these mindfulness exercises into your practice:
Tailor your journal entries with prompts that address the unique challenges of living with PCOS. Here are a few ideas:
These prompts can encourage deeper self-reflection and help cultivate the self-compassion that’s essential for emotional well-being.
Make journaling a part of your daily routine. You can write while enjoying your morning coffee, before taking evening medications, or as part of your bedtime ritual. Choose a format that works for you - whether it’s handwritten or digital - and keep your journal easily accessible. Celebrate small victories by noting moments when you managed stress effectively, made a healthy choice, or communicated well with your healthcare provider. These reflections not only reinforce positive habits but also provide valuable insights to guide your treatment decisions.
"Gratitude Journal Writing could be incorporated into treatment plans for PCOS-related psychological distress, which could help to improve their mental health." - Seena Jose
Living with PCOS often brings physical symptoms like weight gain, acne, and excess hair growth, which can deeply affect how you view yourself. Studies reveal that 60–70% of women with PCOS feel dissatisfied with their appearance. Keeping track of your feelings about your body and self-worth can help you identify patterns, challenge negative thoughts, and work toward a more positive self-image.
The physical changes tied to PCOS can heavily influence self-perception. For instance, research involving 287 adolescents with PCOS at Shanghai First Maternity and Infant Hospital found that 73.52% were unhappy with their body image.
"The emotional well-being of the patients presenting with the syndrome needs to be recognized more fully, particularly in relation to the low self-esteem, poor body image, and struggles with weight, menstrual irregularities, hirsutism and infertility." – Fatemeh Bazarganipour, M.Sc.
Recognizing these challenges is the first step toward understanding and addressing the emotional impact of PCOS.
Start by identifying situations that trigger negative thoughts about your body. These moments might occur when looking in the mirror, picking out clothes, or scrolling through social media. Write down what happened, how you felt, and the thoughts that came up. Over time, this can help you pinpoint recurring triggers.
PCOS symptoms often evoke feelings that go beyond physical appearance. Many women report feeling less feminine or attractive because of issues like hirsutism or acne. Acknowledging these emotional responses is essential for addressing them in a meaningful way.
Your value isn’t defined by how you look. To reinforce this, create a tracker that highlights different aspects of your self-worth. Record moments when you felt proud of an achievement, grateful for what your body can do, or confident in your relationships. This practice can shift your focus from appearance to the broader, meaningful aspects of your life.
For example, you might note professional successes, acts of kindness, enjoyable physical activities, or steps you’ve taken to care for your health. This approach can help break the cycle of tying self-esteem solely to body image. A study of Iranian women with PCOS found that self-esteem often revolved around body image, which impacted their social interactions and relationships.
When negative thoughts about your body surface, take a moment to write them down and analyze them. Ask yourself, "Is this thought based on facts or just emotions?" or "Would I say this to someone I care about?" This type of reflection, inspired by cognitive behavioral techniques, can help you develop more balanced and compassionate self-talk.
Over time, practicing this can lead to a healthier mindset and improved emotional well-being.
Body neutrality encourages focusing on what your body can do rather than how it looks. Track moments when you appreciate your body’s functionality - whether it’s carrying groceries, hugging a loved one, or simply getting through a tough day. This perspective can be especially helpful when PCOS symptoms feel overwhelming.
Documenting small acts of self-care and self-compassion can also make a difference. Research from the Shanghai study found that self-compassion was linked to lower rates of depression in adolescents with PCOS. Treating yourself with the same kindness you’d offer a friend can lead to a more positive relationship with your body.
These strategies for tracking body image align with the broader emotional monitoring techniques discussed earlier.
If concerns about body image begin to interfere with daily life, relationships, or mental health, it’s important to seek professional help. Patterns like avoiding social situations, extreme dieting, or persistent feelings of worthlessness may signal the need for support from a healthcare provider or therapist.
Women with PCOS are also at a higher risk for eating disorders and psychological distress. In fact, they are three to six times more likely to experience an eating disorder. Professional guidance can provide tools to navigate these challenges and foster a healthier relationship with both your body and your condition.
Managing PCOS effectively requires focusing on both physical and emotional well-being. Studies indicate that nearly 40% of individuals with PCOS experience depression, with the risk of depressive symptoms tripling and anxiety quadrupling compared to those without the condition. This highlights the importance of regularly monitoring your emotional health.
The strategies mentioned earlier can be tailored to fit your specific needs. Each approach sheds light on how PCOS affects emotional health, helping you fine-tune your management plan. Whether you prefer using a smartphone app or keeping a daily journal, consistency is key. Choose what aligns best with your lifestyle and make it a regular habit.
Tracking your emotions does more than just raise awareness - it can guide meaningful lifestyle changes that boost self-esteem and improve your mood. By identifying patterns, you can better understand which interventions work best for you, addressing both mental and physical challenges.
If you notice ongoing feelings of hopelessness, thoughts of self-harm, or emotional struggles that disrupt your daily life, seek professional help right away. Mental health specialists familiar with PCOS can offer tailored support, including cognitive behavioral therapy, which has been proven to reduce depression and anxiety by helping reshape negative thought patterns.
Taking care of your emotional health while living with PCOS often requires a mix of practical lifestyle adjustments and tools to keep track of your mental health. Incorporating regular physical activity and maintaining a nutritious diet can ease common struggles like anxiety and depression that tend to accompany PCOS. Beyond that, mindfulness techniques - like meditation or journaling - can offer a sense of emotional stability and calm.
Another helpful strategy is using menstrual health tracking apps. These tools let you log mood changes, track your cycle, and record symptoms, making it easier to spot patterns tied to hormonal shifts. Pairing these insights with healthy routines gives you a well-rounded way to navigate the emotional ups and downs of PCOS.
If dealing with PCOS has left you feeling overwhelmed by constant anxiety or depression, reaching out to a healthcare provider is a crucial step. They can guide you through options like therapy, medication, or lifestyle changes that are specifically designed to suit your situation.
Since women with PCOS often face higher risks of mental health challenges, prioritizing self-care can play a big role in improving your emotional health. Simple steps like regular physical activity, sticking to a nutritious diet, and finding ways to manage stress can make a noticeable difference. Keep track of how you're feeling and collaborate with your healthcare team to create a plan that supports both your physical and mental well-being.
Period and mood tracking apps are specifically designed to accommodate the unpredictable cycles often associated with PCOS. By leveraging advanced algorithms, these apps process the data you input - like symptoms, mood shifts, and cycle irregularities - to deliver tailored predictions and insights that improve with consistent usage.
Many of these apps include features such as symptom tracking, mood monitoring, and custom reminders. These tools not only help you recognize your unique patterns but also support better management of your emotional health. Additionally, they can flag potential health concerns tied to irregular cycles, offering a practical way to keep tabs on both your physical and mental well-being while navigating PCOS.
