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Body Pattern Tracker: Pain, Dizziness, Fatigue & Other Physical Symptoms

Use this worksheet when a physical symptom keeps happening and you are not sure what is contributing to it.

You do not need to track everything. Pick one or two symptoms that you want to understand better.

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This is a pattern-finding worksheet, not a diagnostic checklist. It cannot tell you whether you have POTS, HSD, hEDS, an anxiety disorder, or another medical condition. Its purpose is to help you notice what was happening before, during, and after a symptom so you have clearer information for yourself or a healthcare professional.

What Am I Tracking?

The symptom or body experience I want to understand:

Examples: dizziness, joint pain, heart racing, nausea, fatigue, headache, weakness, feeling shaky, brain fog, sensory overload, feeling close to fainting, or another repeated physical experience.

Why I want to track it:

One Episode

Date and time:

What did I notice?

How strong was it?

Optional: rate it from 0–10, or simply write mild / moderate / strong.

What was happening when it started?

standing
sitting
lying down
changing position
walking or exercising
doing household tasks
working or concentrating
in a loud, bright, crowded, or high-input environment
during or after a stressful interaction
after eating
before eating / I had gone a long time without food
other:

What else might be useful to note?

Only fill in what seems relevant.

Sleep:

Food:

Hydration:

Temperature / heat exposure:

Physical exertion:

Pain or joint instability:

Sensory load:

Emotional load or stress:

Medication timing or other health factors I want to remember:

Menstrual or hormonal context, if relevant to me:

What Did I Try?

sat down
lay down
changed position
drank water
ate something
reduced sensory input
stopped or reduced activity
rested
moved gently
used a support already recommended for me
other:

What changed after I tried it?

How long did it take before I felt closer to my usual baseline?

Compare Several Episodes

After you have a few entries, look across them. You are looking for repetition, not perfect data.

Does the symptom happen more often when I am:

standing for a while
getting up from sitting or lying down
physically active
recovering from activity
tired or underslept
hungry or late eating
not well hydrated
hot
in a high-sensory environment
carrying a lot of emotional or cognitive load
having more pain or joint instability
at a particular point in my menstrual or hormonal cycle
not sure yet

What seems to help most consistently?

What does not seem to change it?

What surprised me?

Is there a pattern I want to keep watching?

What I Want to Bring to a Healthcare Professional

You do not need to arrive with a diagnosis. Bring the pattern.

The symptom I am noticing:

How often it happens:

What tends to be happening when it starts:

What makes it better or worse:

How it affects my daily life:

Questions I want to ask:

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A useful way to describe the pattern is: “I keep noticing this symptom when this situation happens. It usually gets better or worse when I make this change. I would like help figuring out what could be contributing to it.”

Keep the Tracking Manageable

Tracking can become another task to maintain. You do not need a perfect log.

Try one of these:

  • record only episodes that are strong enough to interrupt your day
  • track one symptom for one week
  • write three words in your phone instead of completing the whole worksheet each time
  • complete the fuller questions later if a pattern starts to emerge

The useful information is not how consistently you completed the tracker. It is whether the notes help you see something you could not see before.

Related Resources

ðŸĶīADHD Women and Joint Hypermobility: What We Know

My Body-Signal Map: A Simple Interoception Worksheet

This worksheet is educational and is not medical advice. New, severe, or worsening physical symptoms should be evaluated by an appropriate healthcare professional.