This has been created to help you track daily pain, triggers and relief methods. Nothing here is intended to replace medical help or treatment.

Whatever your health condition, keeping track of your symptoms, reactions, behaviours and actions will provide an overview that can make it easier for you to cope day by day.

When you keep a record, you can spot trends or potential flares. If you get a flare, recalling previous ways you coped (or didn't) might ease it quicker.

If you are under the care of a doctor or medical team, tracker pages can be used to keep them up to date with your situation.

Sleep Note the duration and quality of your sleep in case changes need to be made to your daily routine.

Self-Care This is important. However hard it seems, even just a few moments can help. It could be something simple such as looking out of a window, reading, listening to a book, or anything that brings you joy.

Stressors/Triggers You probably already know what hurts or aggravates you, but by noting them, you can get a clearer picture. This helps with future planning or avoidance.

Coping Mechanisms What helps? How do you self-soothe? What have you tried?

Quality + Location of Pain This section is good for you and for your caregivers or medical team. Describe sensations, feelings, temperature, or anything relevant to you. Note where you have pain to see if it moves or is worse/better/different in varying situations.

Pain Levels Recording your pain levels in the morning and evening can show any activities that help or do not.

Food & Drink Are you craving particular foods? Is your appetite up or down? Are you keeping hydrated? Be aware of any reactions such as inflammation, cramps, or similar.

Medications Keep a record, and add any new or different medications. This also helps with identifying changes in sleep, energy, appetite, and/or pain levels.

Changes or Glimmers What is different, better, or worse? Glimmers can be tiny slivers of positive thoughts, feelings, actions, or general well-being.

Overall Mood Being aware of your mood can have a profound effect on your day-to-day life.

Block the boxes to show your used-up energy. Imagine each box is 10% of your overall energy. If you count spoons, there are 10 boxes that can equate to your personal spoon count.

All your data is saved privately on your device only. Nothing is sent anywhere.

Barbara Ford-Hammond ~ hypnotherapist, muse, voiceover, crone.
barbaraford-hammond.com