Weekly Stress Tracker for PTSD

Free Download

Image of a calendar open with pencil ready to begin tracking stress.

Free Weekly Stress Tracker for PTSD Recovery

Intro

Managing posttraumatic stress disorder (PTSD) takes more than coping in the moment—it requires noticing patterns over time. That’s why we created the Weekly Stress Monitoring Table, a free, fillable PDF that helps you track sleep, movement, stress regulation, boundaries, and social connection in one simple place.

Why Track Stress with PTSD?

  • PTSD symptoms often rise and fall with sleep quality, movement, and social support.

  • Self-monitoring helps reduce allostatic load (the wear and tear of chronic stress).

  • Tracking makes it easier to notice when you’re above or below your window of tolerance.

  • Clients who use daily logs are better prepared to bring insights into therapy sessions.

What This Tracker Includes

✅ Sleep Quality – Are you getting restorative rest?
✅ Movement / Physical Activity – How active were you each day?
✅ Stress Regulation – Were you able to downshift when stress spiked?
✅ Presence / Engagement – Were you able to regain presence and engagement when shut down?
✅ Boundaries / Values Actions – Were you aligned with what matters most to you?
✅ Connection / Social Support – Did you reach out or receive support?
✅ Daily Totals + Weekly Average – A quick snapshot of your overall balance.

How to Use It

  1. Download the free PDF below.

  2. Each evening, rate yourself 0–5 in each category.

    • 0 = struggling or absent, 5 = thriving or consistent.

  3. Add quick notes about triggers, improvements, or wins.

  4. At week’s end, review your totals to see progress and patterns.

  5. Bring the sheet into therapy or use it alongside self-help strategies.

Download the Free PDF

Share This Resource

This tracker is free to use and share. If you’d like to feature it on your site, please credit Neuro Nuance Therapy and EMDR, PLLC with a link back to this page.

Photo of Alex Penrod, MS, LPC, LCDC, EMDR Therapist in Austin, TX and founder of Neuro Nuance Therapy and EMDR, PLLC.

Looking for Guided Support?

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Alex Penrod, MS, LPC, LCDC

EMDR Therapist | Founder, Neuro Nuance Therapy and EMDR | Austin, TX