I decided to make a list of things that got me through recovery over the last few months. Kind of a cheat sheet for myself when I’m struggling with body image, restricting, depression, anxiety or insomnia. I’ve tried a lot of things and I must admit, I’ve stumbled upon some awesome, healthy tricks to get me through. So without further ado, here is my list of top 24 must-haves for recovery.
For Body Image:
1. Flowey Tops like this one from Athleta.com. I’m just loving this trend. When I’m having a bad body image day, nothing helps like slipping into something feminine that doesn’t cling to my skin.
2. Self Tanner – I love Jergins Natural Glow Express. I am naturally very fair-skinned, so a light glow goes a long way for me. I don’t know why a tan makes me feel a tad thinner but it does. Might as well get one quick and without the skin cancer risk.
3. “What Not to Wear“ – The thing I love about this show is that they urge people to accept their bodies for what are. This is nothing like those extreme makeover shows where the makeover transformation includes cosmetic surgery and extreme diets. They take everyday people who often feel like their bodies are inadequate and teach them to dress with confidence and style. Watching this show always gives me more body confidence. If I had a DVR, I’d save up a few episodes in case of emergency.
4. Athleta and Title 9 catalogs – Not only do I love shopping from these catalogs, I also get a body image boost just flipping through the pages. The women that model the clothes are strong and have real women’s bodies. It’s so much more affirming to thumb through these catalogs rather than the Victoria’s Secret catalogs that seem to show up at my house every other day.
5. Audio Recorder – I use this one from Amazon.com to record my sessions with my dietitian. Then when I’m feeling particularly upset about my body, I will re-listen to a session or two to remind myself what the truth is about my weight and my body.
6. Resistance bands/Free weights – I keep these around and try to pick them up a couple of times a week and do a few arm exercises. I don’t go crazy with them, but even a light upper body workout reminds me how strong I’ve gotten in my recovery. It makes me feel in control of my body.
7. Professional Pedicures – There’s nothing like a good foot massage and a shiny coat of fresh paint to make a girl feel pretty.
For Depression:
8. Walking or hiking with friends – It’s a great way to get out of my own head. Being outside and breathing in fresh air always lifts my spirits too.
9. Online support groups – I recently discovered an online support group called Project Bright Eyes on Facebook. It’s been a real blessing to be part of this group. People are so supportive and I’ve already made some good friends there.
10. Playing happy music (preferably loud) and dancing around the house while I clean. Good music really has an amazing ability to lift my spirits.
11. The Soup and Tosh.0 – Sometimes laughter really is the best medicine and these shows usually have me rolling on the floor. If I had a DVR, I’d save up a few episodes in case of emergency.
12. Just Dance 2 for Wii – The company I work for does some work with Just Dance, so I got a copy as a perk. SO MUCH FUN. I’m not much of a dancer at all but this game makes me do fun moves that really get me out of my head and make me laugh. The music is upbeat the the dance moves aren’t difficult, but extremely fun.
13. Video iChat & Skype – For me, depression and loneliness go hand in hand. I know I can always count on my BFF to cheer me up and ever since she got a Mac we’ve been video iChatting a few times a week instead of calling. I prefer it so much to the telephone, it really feels like we’re sitting in the same room together which really helps me be more honest and authentic when I’m struggling.
For Anxiety:
14. Doodling designs for my t-shirts. There is something about moving a pencil on paper is that is soothing. When I feel void of creativity, I use tracing paper to trace other people’s work. This technique is what saved me in some of my darkest moments.
15. Back Rubs – When come home from work I usually get pretty anxious when first walk in the door. If its overwhelming anxiety, I’ll ask my husband to rub my shoulders for a little bit and that usually calms me down enough to get through the evening. It also helps me before I go to sleep when I need to wind down.
16. Giving myself a mani-pedi – Sometimes I get so anxious I’m practically jittery. Doing something with my hands and giving my brain something tactile to focus on really helps. So I break out the box of nail polish and do up my nails when I need a good distraction.
17. Collaging – Just like giving myself a mani/pedi, collaging usually gives me something tactile to do when my mind is racing. It helps pull me out of the endless spinning I do in my head.
For Restricting:
17. Jamba Juice Smoothies – When I absolutely cannot dream of putting solid food in my stomach, Jamba Juice is my savior! There’s a Jamba Juice walking distance from my office, which makes it really convenient. My favorite smoothie is the Strawberries Alive, which has live active cultures that help keep my immune system healthy. It goes in easy, even when my stomach is tied in knots from anxiety or depression.
18. Chocolate Milk – This is the snack my Dietician and I have agreed on for post exercise. She explained to me that chocolate milk contains the right mix of carbs and protein to refuel muscles. Not only that, but it tastes good, it’s cheap and it goes down easy after a hard run, even when I’m not hungry (which is common after I run)
19. Carnation instant breakfast milkshakes – back when I was having to supplement my meal plan, I chose to use Carnation Instant Breakfast instead of Boost or Ensure. I discovered a really easy way to turn CIB into a really yummy milkshake. Here’s how: Freeze 5-6 oz of milk into ice cubes. Once frozen put milk/ice cubes into blender along with 2-3 oz of unfrozen milk and a packet of CIB. Blend until smooth. IT’S AWESOME!
20. Justin’s Honey Almond Butter – This stuff has saved me from skipping breakfast so many times. I slather it on my English Muffin every morning and its so yummy, I just can’t skip it! Its just the right blend of salty/sweet and it has a nice gritty texture.
21. Texting – When I’m having a really hard moment with food, I have a few people I know I can text who will encourage me to do the right thing
For Sleeping:
21. Melatonin – I used to take Ambian for my frequent insomnia, but the time came when I needed to try something more natural. My doctor reccomended Melatonin as a natural choice. I was really skeptical, but what do you know, it actually helps.
22. Bed Time Tea – I Really like Yogi Bed Time tea mainly because it’s calming and it helps me to not overeat before bed (something I often do when I’m anxious at bedtime). It tastes really good and contains a stevia leaf so it doesn’t even need any sweetener.
23. High thread count sateen sheets- A couple of months ago I invested in some super soft sheets and big comfy comforter. I love them so much! I swear they actually help me sleep better. And even if I’m not sleeping, it feels so nice to just be in bed.
24. Audio Meditations – About a year ago I joined My Thought Coach and downloaded a ton of meditations to my ipod. Generally meditations are my last resort, but I do enjoy this gal’s voice and it does help me get out of my head when my thoughts are racing. The one called Zzzzzzzzzzzz is my favorite for sleeping.
So there you have it, my recovery cheat sheet. I’m curious what’s on YOUR recovery cheat sheet? Do you agree or disagree with me? Please post your comments!
