Do headaches and migraines interfere with teaching and living your best life?
Has your doctor suggested keeping a headache journal to better understand your headache triggers?
I developed this Headache Tracker to better understand my own headache pain. Being more aware of my body, environment and the choices I was making has helped me identify my personal headache triggers. Managing these triggers = managing my headache and migraine pain.
As teachers, we often collect data on our students, but are too busy to collect data about ourselves. This journal was designed especially for busy teachers- it is comprehensive while still being quick and easy to use.
My wish is for more teachers be headache-free with the help of this tool!
- Healthy lifestyle tips for headache prevention
- Eating for Prevention: chart depicting nutrient and vitamin rich food to eat for headache reduction
- Common dietary triggers which may be causing headaches
- Instructions for using the Daily Health Journal to track and reflect on potential headache triggers
- Instructions for using the Monthly Overview to track trigger trends
- Binder cover and section dividers: 6 design styles to choose from
- Daily Health Journal (see details below) to print back-to-back
- Daily Health Journal (see details below) to print side-to-side
- Monthly Overview (see details below) without month
- 12 Monthly Overviews (see details below) with month name
2 pages per day - print enough to track at least one month.
Track the following on the Daily Health Journal:
- daily water consumption
- common dietary triggers
- what you eat and drink at each meal and snack
- medicine, vitamins and supplements
- reflect on how you felt after each meal or snack
- sleep details
- exercise details
- relaxation details
- stress and screen time
- weather data: temperature, weather, pressure, pollen count, time spent outdoors
- headache data: severity, location, additional details
Track one month of headache data and potential triggers on a single sheet of paper. Print and track one whole month to share with your healthcare professional.
Track the following on the Monthly Overview:
- potential and known food triggers
- dietary influences: water, food, medication, etc.
- lifestyle factors: sleep, screen time, exercise
- sensory triggers: bright lights, strong smells, temperature changes
- environmental data: change in weather, pollen, altitude changes
- stress and relaxation
- hormonal triggers
- space to track unique triggers
- headache severity: morning, afternoon, evening and night
*** is a tool to collect headache data. This data can be used to better inform headache sufferers and their healthcare professionals while developing a plan to manage headache pain. It is not intended to diagnose, treat, cure or prevent any pain or disease. Please DO SHARE this journal with your healthcare professional.***
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Happy teaching- may you be well!