Creating Your Diary
Get a diary. Purchase a journal, notebook, or something similar from an office supply store. If you want, you can also create entry pages on a word processing program and print them off at home. Then, put the pages together in a binder to use as a diary. Use a diary that is long enough so you can track headaches for 2 to 3 months or more. If you intend to use one page per day, a 3-month diary will be 90 pages long.
Format your diary. After you get your diary, go through and format it so it has separate columns and will be easy to use. This way, you’ll be able to input important information quick and easy. Some things you should consider when formatting include creating a space for: Recording the date and time of the headache. In addition, leave a space to write how long the headache lasted and when it ended. A description of the headache, such as the location of where your head hurt and how badly (on a scale of 1 to 10, 10 being the worst) it hurt. Recording circumstances surrounding your headache, such as activities you engaged in and things you consumed (e.g., food, drinks, medication). Recording emotions you felt before the headache started (e.g., note if something happened to upset you), or strange phenomenon you noticed (e.g., lines or spots in your vision, etc.). Noting what helped your headache go away, such as taking a nap, applying a cold compress, or taking medication (note the type and dose).
Look at other diaries as a model for your own. There are a wide variety of headache diary templates on the internet. Different templates emphasize different things, such as headache triggers, pain, or how medicine relieves pain. Spend some time looking at different templates so you can get an idea of what might be most helpful to you. The National Prescribing Service has a template for a migraine diary. Look at the National Headache Foundation’s template for a headache diary.
Tracking Your Headaches
Write the time and date of your headache. Whenever you notice a headache coming on, make note of it in your diary. Include the date and time the headache started. By including this, you’ll be better able to spot patterns when you review the data you’ve gathered. Get into the habit of recording your headache right away, because if you wait you might forget important details. If you can’t find the book, write the info on a piece of paper that you can transcribe to your book as soon as you can.
Record the symptoms and severity of the headache. In addition to the date and time of your headache, write down any associated symptoms. By writing down symptoms, you’ll record information that could be useful to you or your doctor when it comes time to review your diary. Some symptoms you might experience (and record) include: Neck stiffness. Irritability. Light sensitivity Nausea Strange phenomenon (e.g., spots in your vision) Your emotional state (e.g., happy, sad, stressed, excited, etc.)
Note when the headache ends and what helped alleviate it. In addition to writing down the start time of your headache, you should also record when your headache ends. At the same time, record any information about what helped you alleviate your discomfort (like medicine or darkness during the headache. Be specific about medications you took and how long they took to work. Note the type of medication and the dosage.
Recording the Circumstances of Your Headache
Track what you eat and drink. When it comes to headaches, they are very often triggered by certain foods or drinks. Once you notice a headache coming on, write down everything you recently drank or ate. This is important, as it will give you more information to consider when you look for patterns and triggers later. Some foods you might want to pay special attention to include: Aged foods Alcohol, particularly red wine Processed, fermented, or cured meats Food or drinks that are overly cold (like iced tea or ice cream) Smoked or dried food Caffeinated products MSG Chocolate Fish or shrimp Miso soup or yeast extract
Note what medications or other controlled substances you used. In addition to foods and drinks, medications and other substances can trigger the onset of a headache. As a result, you should record any medicine or substances you used prior to the onset of a headache. If you smoke tobacco or marijuana, record when you used them. If you're on a prescription medication for anxiety, depression, sleep problems, or anything similar, write down when you took them and how they impacted you. If you use a medication (prescription or over the counter) to treat your headache symptoms, record how well it works. Include herbal medicines
Record your activities. Headaches can also be triggered by certain activities that you do every day. As a result, you should record what activities you engaged in prior to the onset of your headache. Pay attention to: Exercise habits Sleep habits Stress levels Places you visited prior to the onset of the headache. There is a chance your headaches could be triggered by the presence of mold, mildew, or chemicals in the air at a given location. Anything unusual you experienced before you got the headache.
Reviewing Your Diary
Look for patterns. After you’ve kept your headache diary for several weeks or months, you should read through it and look for patterns. When reviewing it, you’ll likely notice that there are some common factors that precede the onset of your headaches. Pay special attention to things you eat or activities you engage in before you experience a headache. For example, you may notice that you get headaches after you’ve had a glass of wine or have been outside in the sun for several hours.
Avoid items you suspect cause your headaches. Once you’ve reviewed your diary and identified patterns, try to avoid some of the factors that you think might be associated with your headache. Ultimately, avoiding triggers you’ve identified with your diary is the best way to prevent headaches. For example, if you’ve noticed that headaches follow your consumption of caffeine, stop drinking caffeine. Then continue using your diary for a few weeks and see if you have less headaches.
Talk to your doctor. When you have several weeks or months of diary entries, you should talk to your doctor about what you’ve found. Your doctor may be able to spot patterns or identify headache triggers that you’ve missed or dismissed. Your doctor may be able to prescribe medication to reduce the severity of headaches. You should also have your vision checked to rule out vision problems as a cause of your headaches.
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