Description

31-Day Symptom Tracker & Self-Care Journal Pack

Less trying to remember. More seeing the bigger picture.

Some days feel better than others  – but remembering what changed, when it happened and what you did that day can be tricky.

The Recover with Rachel 31-Day Symptom Tracker gives you a simple place to record how you feel and the self-care you do. Designed with lymphoedema, lipoedema and post-operative recovery in mind, this printable pack helps you keep your observations together and take them along to appointments.

A few minutes a day, a clearer record of your month

Record swelling, heaviness, pain, bruising, mobility, mood and sleep. Alongside your symptoms, mark your daily care, including:

• Manual lymphatic drainage (MLD) appointments
• Compression worn
• Exercise or walking
• Skin checks and moisturising
• Other treatments, such as massage or physiotherapy

Over 31 days, you can look back at changes, notice possible patterns and prepare questions for your healthcare professional or therapist. Rachel encourages you to take this to hospital, therapist and any other appointments so the person who is looking after you gets the bigger picture too!

There are no perfect scores to achieve. This is your record, at your pace.

What’s included?

• 31-day symptom tracker – an easy-to-follow layout with a symptom rating scale and space for notes.
• Step-by-step user guide – clear instructions and examples to help you get started.
• Photographic journal guide –  guidance for keeping a consistent visual record.
• Blank 31-day calendar – generous daily spaces with small boxes for your own dates.
• Flexible tracking sheet – choose what matters to you, from steps and movement to other daily habits.

Make it your own

Use the whole pack or simply choose the pages you find helpful. Keep them in a folder, build your own self-care journal or bring completed sheets to appointments to help explain what you’ve noticed.

Created by Rachel Clarke, Registered Nurse and Lymphoedema Specialist, with clear print lines, readable text and calm Recover with Rachel branding.

Digital download — print at home (or use on your tablet)

You’ll receive printable PDF files. No physical product will be posted. Print on A4 paper and follow the orientation shown on each sheet.

This pack supports recording and reflection. It does not diagnose conditions or replace individual medical advice.

Start with one day. Build a picture of your month.

Add the 31-Day Symptom Tracker Pack to your basket and make space for your self-care.

Please leave a review or share your feedback — it helps me improve the product and helps others decide if it’s right for them.

After purchase, look out for your download email. If it hasn’t arrived, please check your junk or spam folder.