Unlock Relief: Your Guide to Starting a Pain & Symptom Journal

We know it's hard living with pain, and it can feel like nobody gets it. But you're not by yourself. Taking charge of your pain is a big and helpful step towards feeling better. One of the best things you can do to manage your pain is keep a pain journal.

Think of your journal like a detective that helps you and your doctor find out what makes your pain better or worse, and what sets it off. It might seem simple, but writing down how you feel regularly can give your doctors important clues to help them create a treatment plan that really works for you.

Ready to become a pain and symptoms journaling pro? Let's dive into what to track:

Imagine you're telling your doctor about your pain. What details would be most important for them to know? Here are some prompts to guide your journal entries:

The Basics (Your Daily Snapshot):

• Date & Time: Note when you're making the entry.
• Where's the Hurt? Be specific! Can you point to the exact spot? Does it spread to other areas?
• Describe the Feeling: Use words like sharp, dull, aching, throbbing, burning, tingling, shooting, or like a pressure. What does it feel like?
• Rate Your Pain: On a scale of 0 to 10 (0 being no pain, 10 being the worst pain imaginable), how intense is it right now? What was the worst and best your pain has been since your last entry?
• Is it Constant or Does it Come and Go? If it comes and goes, how often and for how long?

Uncovering the "Why":

• What Were You Doing? What activity or position were you in just before the pain started or worsened?
• What Makes it Worse? Are there specific movements, activities, or even environmental factors (like weather) that aggravate your pain?
• Potential Triggers: Did anything specific happen that you think might have caused the pain to flare up (e.g., a bit of overexertion, a stressful day, a restless night)?

Finding Your Allies: Relief Strategies:

• What Helps? What makes your pain feel even a little bit better? Rest, a certain position, heat, ice, a gentle walk?
• How Effective Was It? On that 0-10 scale, how much did it reduce your pain?
• How Long Did the Relief Last?

Tracking Your Treatments:

• Medications Taken: List any medications (prescription, over-the-counter, supplements) you took, including the dosage and time.
• Other Therapies: Did you do any physical therapy exercises, stretches, meditation, or use any other treatments?
• How Did They Help? Did your medications or treatments make a difference? Did you notice any side effects?

How Pain Impacts Your Day:

• Daily Life Struggles: How is your pain affecting your ability to do everyday things like walking, sleeping, working, or enjoying hobbies?
• Your Mood: How is your pain making you feel emotionally (e.g., frustrated, sad, anxious)?
• Sleep Quality: Is your pain making it hard to fall asleep or stay asleep? Do you feel rested?
• Social Connections: Is your pain affecting your ability to spend time with friends and family?
• Small Victories: What were you still able to accomplish despite your pain? It's important to acknowledge these!

Other Noteworthy Details:

• Accompanying Symptoms: Are you experiencing anything else along with the pain, like fatigue, nausea, numbness, or weakness?
• Emotional Well-being: Did anything emotionally significant happen that day? Our feelings can sometimes influence our pain.
• Emerging Patterns: Have you started to notice any patterns in your pain – maybe it's worse at certain times of the day or after specific activities?
• Anything Else? Is there anything else you think your doctor should know?

Making it Easier: Helpful Products You Can Find at Some of Your Favorite Stores to Help With Journaling.

Disclaimer: Please note that this site does contain product affiliate links and we may receive a commission if you make a purchase after clicking on one of them.  We appreciate you doing so!

To make your pain journaling journey smoother, here are some product recommendations you can easily find online:

• For Easy Note-Taking:
  • A simple lined notebook or a spiral-bound journal that lays flat. Choose a size that's easy to carry with you.
  • Downloadable Chronic Pain Symptoms Tracker.  This tracker has the pages and prompts already to go.  Just download, print and start using it right away.
  • Consider a pen with smooth-flowing ink for comfortable writing.
• For Digital Tracking:
  • Smartphone Apps (Available on both platforms): Explore free or low-cost pain tracking apps like Manage My Pain, PainScale, or Flaredown. These often allow you to log details quickly and visualize your data if you'd rather use an electronic device for tracking.
• For Comfort During Journaling:
  • A comfortable lap desk if you often journal while sitting on the couch or in bed.
  • A supportive lumbar pillow or seat cushion if your pain is aggravated by sitting.
  • A heating pad or ice pack (depending on what provides you relief) to use while you reflect and write.
• For Gentle Reminders (Optional):
  • A set of sticky notes to place in visible spots as a reminder to log your pain.

You've Got This!

Starting a pain and symptoms journal is a kind and powerful thing you can do for yourself. It's okay if you don't get it perfect right away. Just remember that every little bit of information you write down is helpful. When you share your journal with your doctor, it helps you both understand your pain better so you can find the best ways to feel good and live the life you want. You are your own best helper, and this journal gives you strength.

In this together,

Laura