When I was first diagnosed with Tarlov cysts, chronic pain became a constant companion. Those first two years were especially hard — my symptoms were unpredictable, and my quality of life was seriously affected. During that time, one simple practice made a big difference in helping me understand what was happening in my body: keeping a pain diary.

The idea came from the book Mindfulness for Health, which talks about observing pain with awareness rather than fear or frustration. Tracking your pain mindfully helps you notice patterns and learn what works for you — and what doesn’t.

A pain diary doesn’t have to be a big project. In fact, a quick note at the end of the day can be enough to build a clear picture over time. For example:

• “Woke up with severe pain in right leg; walked for 1h, felt better after.”
• “Woke up with minimal back pain but pain built up as the day went by, especially after a 30min drive.”

It might sound simple, but those short entries become incredibly valuable when you look back weeks or months later. You start to see connections between your activities, your mood, your sleep, even your hormones. I also tracked the stage of my menstrual cycle, and over time, I noticed a strong relationship between certain points in my cycle and the pain I was feeling.

Another thing I discovered is how unreliable memory can be when you’re living with chronic pain. It’s easy to forget how bad (or how good) things really were, or to misjudge which activities helped or hurt. Your diary becomes a record you can trust — a grounded view of your reality when emotions or pain levels make it hard to see clearly.

Now that I’ve recovered, I rarely experience pain. But looking back, I can say that this small, consistent habit was an important part of my toolkit for recovery. It helped me see progress even when it felt slow, and it gave me confidence that I was learning how to live better with my condition.

If you’re at the beginning of your journey with Tarlov cysts or any chronic pain, try keeping a simple diary. A few words each day might be all it takes to help you better understand your body — and take back a sense of control.

Have you ever tried tracking your pain symptoms? Share your experience in the comments – your insights might help someone else on their healing journey!