Sobriety Mental Health Tracker | Mood Anxiety Log + Sober Streak | Excel Google Sheets | Alcohol Free Wellness | Recovery Mental Health

💜 SOBRIETY & MENTAL HEALTH TRACKER | PLUM

Alcohol and mental health are deeply connected. Alcohol worsens anxiety long-term despite short-term relief. It disrupts sleep. It depletes dopamine. It makes everything harder.

This tracker documents both the sobriety and the mental health recovery — side by side.

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✅ 6 TABS

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Dashboard → Streak + mood average + anxiety trend over time

Daily Log → 100 days: AF tick, mood, anxiety, energy, sleep, cravings

Habit Builder → Mental health habits specifically: breathing, stillness, gratitude, connection

Trigger Tracker → Emotional triggers prominently featured

Money Saved → Financial and mental health gains documented

Instructions → The anxiety–alcohol cycle explained + how this tracker helps

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✅ THE ANXIETY–ALCOHOL CYCLE

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→ Alcohol relieves anxiety for 2–4 hours

→ As it metabolises, anxiety rebounds higher than before

→ This creates a cycle that feels like alcohol is helping — it isn't

→ After 2–4 weeks alcohol-free: baseline anxiety measurably reduces

This tracker shows you that shift in the data.

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✓ Excel · ✓ Google Sheets · Instant download

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