Life is full of ups and downs, and that can make your anxiety level go up and down.

So, taking your anxiety pulse can help you know how you feel when you're doing well and how you feel when you're not doing well.

It can also help you know if a treatment is working.

One way to check in with yourself is to find some time each day to take some quick notes.

[Woman] "I use a chart to take notes about what's happening in my mind when my heart starts to race and I feel sick to my stomach.

I also track how I feel in general ... how I'm sleeping ...

if I can focus ... if I'm cranky."

"I've realized how anxious I get around certain people, like my sister-in-law.

And how much it kills me to speak up in a group.

Oh, and when I don't sleep ... everything is a lot worse."

"I've lived with anxiety long enough to know that sometimes I have it pretty well under control ... and sometimes, it sneaks up on me again.

My chart helps make it clear when things are going well ...

and when it's time to check in with my counselor or my doctor."

"I used to think that anxiety was something I had to conquer ... once and for all."

"But now, I've accepted that it can come and go ...

just like lots of other health issues ... and it's my job to recognize when it's time to get some help."

[Host] Some people use a chart to track anxiety ... some prefer a notebook ...

and others find that an app works best.

You may be surprised by the things you notice when you pay more attention to what triggers your anxiety and to the messages in your mind.

You'll start to see how anxiety affects your body and your moods.

And just like a lot of things in life, the more you really understand something, the better you can make a plan to deal with it.

What do you think ...

How might it help you if you pay more attention to your anxiety level?