[HOST] Chronic pain can make you feel out of control, because it's so hard to predict.

And feeling out of control can make your pain worse.

One way to learn more about your pain ... and to feel more in charge ...

is to keep track of your pain level.

Tracking can be as simple as finding a little time each day to make some notes.

You can use a chart ... an app ... or a simple notebook. Whatever works for you.

[MAN] "My doctor said I should try to get some exercise.

But it didn't make sense to me. I mean, exercise hurts.

So my doc asked me to add a little activity to my day and then keep track of my pain level.

Not a big workout, she said ...

just a short walk, maybe a couple of blocks to start with.

I had my doubts ... I could hardly get out of my chair.

But I figured I'd try anything.

It wasn't like I felt better right away ... but as I kept my chart .....

... I could see that, over time ... as I walked some every day ...

my pain was a little bit less, and I needed less medicine to control it.

For me, that was huge."

[WOMAN] "I used to feel totally hopeless ... like my pain would never get better.

But when I started making notes about my pain level, I noticed a pattern.

On days when I was stressed out, I didn't sleep well ...

And when I didn't sleep well, my pain level was higher the next day.

So now I try to make time in the evening for things that help me relax ...

like listening to music, deep breathing, or taking a warm bath.

When I do, I usually sleep better ... and my pain is better the next day."

[HOST] Your pain is unique ... and so are the things that trigger the pain.

Keeping track of your pain level can help you learn what makes it worse ... your triggers.

It can also help you see if medicines and other treatments are working.

The more you understand your pain, the better you'll be able to manage it ...

and that can help you feel more in control of your life.

Less pain ... more control ... Maybe it's worth a try.