Tip #1: Small
Allow yourself to take small
steps in your recovery work.
Use the “Weekly Scorecard”
to help you keep track of the small steps you're taking. Print one form for each week. At the beginning of the week, you can ask
“For this coming week, how many minutes a day am I willing to invest in my
There is no need to be exact
– just keep an approximate record. The
main point is: you get credit for every
minute you invest in your recovery.
Tip #2: Keep
a daily journal
Choose a notebook to use for
a daily journal. You can write about
your thoughts, feelings and experiences.
It’s especially helpful to write about your own healing path – about the
challenges, the ups and downs, and what you are learning. To help you see your progress over time, jot
down the date for each entry.
Tip #3: Less
Gradually reduce the amount
of caffeine that you’re consuming. This
means coffee, tea, most soft drinks, energy drinks and chocolate. If you are consuming a lot of caffeine, make
sure you reduce it gradually.
Tip #4: Less
sugar, more fresh fruit
Gradually reduce the amount
of sugar that you’re eating. Increase
the amount of fresh fruit that you eat.
Many people report less sugar cravings when they eat more fresh fruit.
Tip #5: Less
If you drink alcohol, reduce
the amount you drink to a
maximum of one drink a day.
If you’re taking medication for anxiety, it's best to eliminate alcohol
Add chamomile tea to your daily
routine. If you’re currently drinking
coffee or tea, try gradually substituting with chamomile tea.
Tip #7: Choose an activity you can
really focus on
Choose an enjoyable activity that
you can get completely immersed in. Examples
of activities to choose from:
• games that
are fun for you
• interests that you feel passionate about.
Then, really let yourself get engrossed in the activity.
Tip #8: Aerobic
If it’s not comfortable to
exercise right now because of PDA, don’t worry about it. As you make progress with your recovery,
you’ll be able to enjoy healthy exercise that makes you feel good and lowers
If you are comfortable doing
some aerobic exercise now, here are some tips:
Choose a form of exercise that you enjoy. Walking, jogging, swimming, dancing, aerobic
videos and home exercise machines are all great.
If you haven't exercised much lately, build up gradually.
If you have any health concerns about exercising, be sure to check with
your doctor before you start.
Tip #9: Try a
There is something very relaxing about being
immersed in warm water. If this sounds
appealing to you, give it a try.
Think about things that make
you laugh. Do you have a favorite TV
show that makes you laugh? Do you have a
friend that really makes you laugh, but maybe you don't see that much? When something strikes you as funny, really
let yourself go – and have a good laugh.