I like to think I’m experienced with tracking my pain using various methods, but wanted something ready made for me to use that fit with my chronic pain and my existing journaling routine. So last year I got 2 different pain tracking journals so that I could track my pain and symptoms and relay them to my doctors and other medical professionals I see. I got one for generic chronic pain and one that is Complex Regional Pain Syndrome (CRPS) specific, but neither were really what I was looking for. They didn’t have everything I wanted to track or note down, and it wasn’t how I envisioned using a pain tracker. There just wasn’t enough space to fill out all the specifics or add notations and it missed tracking what I consider to be other key data, like weather, food intake, medications and supplements and things like triggers, self care and exercise. I also include space to track how pain impacted your day, if it caused any nausea, vomiting or other similar symptoms, as well as a section to write what you are grateful to start a gratitude practice if you don’t already have one. With everything I felt was missing from these pain tracking journals, I thought to myself that I could create my own pain tracking journal pages that combine all the parts to a tracking journal that I think are important. Things not found in many pain tracking journals.
I’ve been thinking about creating a pain tracking journal for quite a while, but wasn’t sure how to get started. I wanted it to be colourful, easy to read and to look nice too. So I got out some lined looseleaf paper and started to create my first draft by hand. I started drawing out sections for the date, rating your mood and details about the weather. I then carried on from there creating other sections, which track other important data like sleep, energy level, mental clarity and exercise. The second page is more about the impact chronic pain has on your mental health and day to day life and tracks what activities and coping strategies you do in a day. Because pain is so exhausting, my pain tracker needs to be something easy to fill out each day. After the first draft, I made notes in the margins of what I wanted to include in the next draft. I did that for every draft until I had the majority of it right and had no more notes for the margins. That’s when the real fun started. This was the part I could be a bit creative with. I wanted each section to be defined by rich colours so that the sections didn’t blend into each other making the data hard to read. I wanted to create a colourful and easy to use daily pain tracker that is both functional and nice to use.
There are many positive reasons to use a pain tracking journal and using one offers numerous benefits, including:
Improved Communication with Healthcare Providers: A pain journal provides a detailed record of your pain experiences, including triggers, intensity, and duration. This information can help your healthcare providers better understand your condition and develop more effective treatment plans.
Identifying Pain Patterns and Triggers: By consistently tracking your pain, you may start to notice patterns and identify specific triggers that worsen your symptoms. This knowledge empowers you to make informed decisions about your activities and lifestyle choices.
Empowerment and Self-Management: Taking an active role in tracking your pain can help you feel more in control of your condition. A pain journal can serve as a valuable tool for self-management, allowing you to monitor your progress and make adjustments as needed.
Enhanced Pain Management Strategies: The insights gained from a pain journal can help you develop and refine your pain management strategies. You can experiment with different techniques and track their effectiveness, leading to a more personalized approach to pain relief.
Objective Assessment of Treatment Effectiveness: A pain journal provides an objective record of your pain levels over time. This information can be used to assess the effectiveness of different treatments and therapies, allowing you to make informed decisions about your care.
Remember, a pain tracking journal can be a valuable tool for anyone living with chronic pain. By providing a structured way to monitor pain levels, identify triggers, and track the effectiveness of different treatments, a pain journal can empower individuals to take a more proactive role in managing their condition. Whether you're newly diagnosed or have been living with chronic pain for years, consider incorporating a pain tracking journal into your pain management strategy. It may just be the key to unlocking a better understanding of your pain and improving your overall quality of life.
This free printable daily pain tracking journal pages I've created is a starting point. The most important thing is to find a tracking system that works for you and use it consistently.
By taking the time to track your pain, you're taking a crucial step towards better pain management and a brighter future.
Look for updates on the full version of my chronic pain tracking journal I’m creating that is coming out in early 2025.
To use my chronic pain tracking pages below, click on the link and fill out the form. You will be directed to my Google Photos album where both colour and black and white versions are available to download.
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