How to track your symptoms

Symptom tracking often means writing down any symptoms you experience, when they happen, and what may have triggered them. Some people also track activities they were doing, the weather, the food they ate, and other factors that could be affecting their symptoms. Symptom tracking does not diagnose you by itself. But it can build an organized picture of your experience which may help inform decisions in your daily life or discussions with your clinician.

How can symptom tracking help me?

Symptom tracking can help you and your clinician see patterns that may be hard to notice day to day. It may show if your dizziness is linked with sleep, stress, meals, movement, screens, headaches, weather changes, or busy places.

It can also help your clinician understand what your symptoms feel like and how much they affect your life. This may make it easier to choose the right tests, treatment plan, or home exercises.

Tracking can also show progress over time. It can help you see if your symptoms are becoming less intense, happening less often, or lasting for a shorter time.

What should I track?

You can track your symptoms as well as anything that you think may have an impact on your symptoms. Everyone tracks different things because everyone experiences dizziness differently. You do not need to track everything perfectly. Even a few notes can help your clinician see patterns and understand what you are going through. Here are some suggestions for tracking your dizziness or related symptoms.

When symptoms happened

Write down the date, the time, and how long your symptoms lasted. You may begin to see patterns in the timing, such as only having symptoms in the morning. Clinicians will often ask about the frequency and timing of your symptoms, so having this information organized before an appointment can make it easier for you to share your experience.

What symptoms felt like

Describe how the symptom feels. You may be feeling spinning, lightheadedness, unsteadiness, nausea, or something else. Clinicians will often ask you to explain your symptom in greater detail than the word “dizzy,” so it might be helpful to have a record the specific feelings.

How strong the symptoms were

You may not always feel symptoms at the same level of severity. Sometimes they can be mild and other times they can be extremely strong. Rate the severity of your symptom, either by using words like “mild” and “severe,” or by using a number scale between 1-10. You may begin to notice patterns in how severe your experiences are.

What you were doing when the symptoms started

Note anything you were doing when you first noticed the symptoms. You can write down activities like reading, grocery shopping, or looking at a screen. You can write down movements like standing up, turning your head, or walking. If you have symptoms that do not stop and start, write down any activities or movements that make those symptoms worse or better.

Possible triggers

If you notice anything that you think may have triggered your symptoms, write these down. Some people’s symptoms can get triggered by poor sleep, stress, certain foods, weather changes, bright lights, loud noises, or exercise. Noticing triggers can be helpful for making decisions about your daily life, especially if the trigger is something you have the control to change or avoid in the future.

Co-occurring symptoms

Some people experience other symptoms at the same time as their dizziness symptoms. For example, they may have headaches, hearing changes, vision changes, or anxiety. It is important to notice and track all of these symptoms because they may point to a more specific diagnosis.

What helped treat the symptoms

If you notice anything that makes your symptoms feel less strong, write it down. In some cases, this could help with your diagnosis process. It can also show you trends in what helps, which can make you more prepared to combat your symptoms in the future. You might notice that rest, specific medication, food, changing positions, quiet spaces, or vestibular rehabilitation exercises make your symptoms better.

How your day was affected

Write down any changes you made in your daily routine. Clinicians will often ask questions about how your symptoms impact your day-to-day life. Some specific changes to track could be if you missed work, avoided certain activities, needed to ask for help, or felt unsafe at any point.

Resources

We have created free templates that you can print out and use to track your symptoms. You can also use these for inspiration to draw your own in a journal or on a piece of paper, whatever is most helpful for you! If you would prefer to use a symptom tracking app, check out our article with more information about helpful apps.