Tools
Free Google Sheets trackers and interactive versions of validated clinical questionnaires. The questionnaires let you complete them online and get a score with an explanation, something that's surprisingly hard to find for many of these instruments.
Interactive questionnaires
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COMPASS-31
Composite Autonomic Symptom Score: 31-item autonomic symptom questionnaire covering six domains. The standard screening tool for dysautonomia symptoms.
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Nijmegen Questionnaire
16-item breathing pattern disorder screening tool. Used to identify hyperventilation syndrome and disordered breathing patterns.
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Fatigue Severity Scale (FSS)
9-item fatigue questionnaire widely used in post-viral and chronic illness research. Simple and quick to complete.
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Epworth Sleepiness Scale
8-item daytime sleepiness questionnaire. Simple, widely used, and commonly searched by people with fatigue-related conditions.
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Bell CFIDS Disability Scale
Functional capacity scale from 0–100, widely referenced in ME/CFS and post-viral communities. Quick self-check for functional status.
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NASA Lean Test Guide
Interactive guide and timer for performing a poor man's tilt table test at home, with fields to log your HR readings at each stage.
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Which questionnaire should I take?
Not sure where to start? A plain-language guide to choosing the right post-viral self-assessment tool for your situation.
Google Sheets trackers
Each tracker links to a page with more information and a link to the Google Sheet. Use File → Make a copy to get your own editable version.
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HRV & Resting Heart Rate Tracker
Daily logging with automatic weekly/monthly medians and trend charts. Compatible with Garmin, Apple Watch, Polar, and manual entry.
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Symptom Diary
Daily scores for fatigue, breathlessness, head pain, and cognitive function with rolling averages. Useful for identifying patterns and tracking trends.
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Stand Test Logger
Record and track orthostatic heart rate responses over time. Log HR at baseline, 2 min, 5 min, and 10 min standing.