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Step 1
For a headache journal to be most beneficial, you must first decide on the criteria. It is probably most helpful if you include the time of day you awake and go to bed, as well as your foods and beverages intake. You can also include any activities that are out of the ordinary, such as unexpected company or doing extensive yard work. You should also include any medications you take, both prescription and over the counter, and what time of day you took them.
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Step 2
Even if you cannot reasonably make entries every time you have a meal or snack, it will be most helpful if you can make entries twice daily, once in the morning and before bedtime. Double entries are more likely to help you remember all of your meals and snacks, as well as any other factors that you might forget if you only make one entry per day.
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Step 3
When you have a headache, note it in your journal as soon as possible, or make a note of the time so you can include it later. Rate your headache on a scale of one to five, with five being the intensity of a migraine (intense pain on one side of the head, ultra-sensitive to lights, and nausea) and one being noticeable but no medication required. If you take any medication, including over the counter, make a note of when you took it and how much.
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Step 4
After you have kept your journal consistently for four to six weeks, call and make an appointment to see your physician. Be sure to take your journal with you to your appointment. Talk to him about any trends you have noticed from journaling your headaches. For example, certain foods or types of foods that, after ingested, were followed by a headache. If you notice headaches after being outdoors for extended periods of time, this could indicate allergies or other causes that your physician will be familiar with.
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Step 5
Understand headaches often have a connecting reason to them. If you can identify the cause of your headaches through journaling, you are well on your way to finding the best treatment for you.
