Rosacea Flare-Up Journal Template (Free PDF)

Want fewer flares and calmer skin? Start tracking. A simple journal helps you spot patterns, like weather, foods, stress, or products, that fuel redness and burning. Use our free printable PDF or Google Sheets to log daily triggers, symptoms (0–10), products, and progress photos.

Before you begin, skim our Rosacea Skincare Guide so your notes connect to a routine that actually works.

Download free printer-friendly Rosacea Diary

Why Track Rosacea?

Flares rarely happen “for no reason.” Tracking gives you data, so you can reduce exposure to personal triggers, combine soothing actives (like niacinamide/azelaic), and discuss patterns with your dermatologist.

What to Log (Daily)

• Triggers: food/drink, heat/cold, exercise, stress, alcohol, sun/wind.
• Symptoms (0–10): baseline redness, flushing, burning/stinging, bumps.
• Products/actives: cleanser, treatment, moisturizer, SPF (plus new products).
• Notes & photos: anything unusual—sleep, illness, travel, hormones.

Daily Log – Printable Table

Date	Triggers	Symptoms (0–10)	Products/Actives	Notes
MM/DD	Food, weather, stress…	Redness / Burn / Bumps	AM/PM used	Photo link

Weekly Review – Spot Patterns

At week’s end, add a short reflection: top triggers, best improvements, and one tweak for next week.

Week	Top Triggers	Wins	Routine Tweak
Wk 1	e.g., heat + wine	Less burning	Swap to mineral SPF

How to Use the Journal With Your Routine

AM: gentle cleanser → calming treatment (niacinamide/azelaic) → barrier moisturizer → mineral SPF 30+.
PM: cleanse → treatment (alternate nights if sensitive) → moisturizer.

Unsure if a product contains potential triggers? Paste the INCI into our Ingredient Checker Tool and flag fragrance or drying alcohols instantly.

When to See a Dermatologist

• Sudden severe flares, eye symptoms (pain, light sensitivity), or unresponsive bumps.
• Suspicion of steroid rosacea or infection.

FAQ

Need help interpreting your journal? Chat with SkinGPT Advisor for a tailored routine.