Melanoma is one of the most common and deadliest forms of skin cancer, but the survival rate is high when detected early. Unlike many other cancers, melanoma is often clearly visible on the skin. One of the best ways to catch it early? Performing regular self-skin checks and tracking any changes over time using a skin journal.
In this post, you’ll learn:
- What to look for – The ABCDE’s of melanoma
- How to keep a simple skin journal – What to include, how to document changes, and a sample journal entry
- How a skin journal helps – Why it’s a powerful tool to support early detection
- How to perform a skin self-check video to guide
What to Look For: The ABCDE’s of Melanoma
When checking your skin for signs of melanoma, it’s helpful to keep in mind the ABCDE rule. This acronym stands for:
- A = Asymmetry: If you draw a line through the mole, the two halves should match. If one half is larger or a different shape than the other, it could be a sign of melanoma.
- B = Border: Melanomas often have irregular, blurred, or jagged borders. The pigment may also spread into the surrounding skin, creating a blurred or “smudged” appearance.
- C = Colour: Melanomas usually have multiple colours—shades of brown, black, or even red or blue. A mole with inconsistent colour or a mix of hues should be looked at by your health care provider
- D = Diameter: If a mole is larger than 6mm (about the size of a pencil eraser), it may be more likely to be a melanoma. However, smaller moles can still be dangerous, so always be vigilant.
- E = Evolution: If a mole changes over time in size, shape, colour, or texture, it could be a sign that it’s turning into a melanoma. Keep track of any changes in your moles.
Performing monthly checks using these guidelines can help you identify suspicious moles early. And writing down what you see makes it easier to notice if something changes over time.
How to Keep a Skin Journal
A skin journal is a personal log where you record your observations after doing a self-check. It doesn’t need to be complicated; it just needs to be consistent. You can use a notebook, printable template, or even an app. The goal is to note what your moles or spots look like and track any changes over time.
What to Log in Your Skin Journal:
- Date: When you check your skin.
- Location: Where the mole or spot is located on your body (e.g., right arm, left foot, back of neck).
- Size & Shape: Approximate size and whether the mole is round, irregular, etc.
- Colour: Any colour changes or uneven colouring.
- Borders: Are the edges smooth or jagged?
- Symmetry: Does one half look different from the other?
- Texture/Feel: Is it raised, crusty, or tender to the touch?
- Changes Over Time: Document any changes you notice in size, shape, or texture.
Tips for Your Journal:
- Keep it consistent: Check your skin and log your findings at least every month.
- Photographs: You could add photos to your journal for a visual reference. Just make sure the lighting is consistent and take them from the same angles each time.
- Include any symptoms: If a mole begins to itch, bleed, or change in any other way, include these details in your journal.
View a Sample Skin Journal Entry and Template
How It Helps:
- Tracking changes: By logging everything, you’ll have a record of your moles over time, which is especially useful when you’re trying to see if a mole has changed.
- Better communication with your doctor: If you visit your health care provider, bringing this journal can help them understand your observations better and track any suspicious changes.
- Peace of mind: Having a record gives you a clearer picture of your skin’s health, reducing anxiety about potential issues.
By logging everything, you’ll have a clear record of how your skin is changing over time. Photos are also a great addition to your journal. Taking consistent, high-quality pictures will help you track your moles better and help your dermatologist identify any potential problems.
Watch Our Video: How to Check Your Skin for Melanoma
When to See a Doctor
If you notice anything suspicious, don’t panic, but be sure to visit your healthcare provider as soon as possible. If you notice one or more of the following ABCDE’s below, please speak to you health care provider. When spotted early, melanoma has a cure rate of 85%. Check your skin monthly.
