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Must say I have never heard of 2 meals per day. I am instructed to eat 4 small meals about 3oz of food total each time with a small snack or maybe 2 if I am hungry. This worked great and I lost about 90 pounds in less than a year. Then I upped the food to 4 to 5 oz and have been maintaining, but need to let go of some of the food and lose the last 10 to 15 pounds. How much food would you have to take in at 2 meals per day to feel satiated?

How long after sleeve does the weight completely stop? I have pass my goal weight and I just want to maintain it's hard I am still loosing I am at size 10/12 which I am very happy with from size 22 this month u will be 11 months post op I still work out 3 days a week I am happy just don't want to get too skinny any advice anyone

I am winning. I will get my date by October 2019. Sent from my SAMSUNG-SM-G935A using BariatricPal mobile app

I am impressed. Such a big difference in those two pictures. You look light you are 10 years younger. Congratulations.

When I started my journey my insurance company Aetna approved me to have the duodenal surgery. Got my letter in the mail I called my surgeon's office and scheduled an August 25th surgery date yesterday on August 19th I went back in to see the surgeon for the last time before surgery and he says well I think we should leave you sleeved my mouth dropped. I know guys this is great news it really is but I've spent the last three months researching the duodenal switch. So my surgeon says well take the weekend and think about it I'm like okay so now I will spend the next 48 hours researching this leave so that I can call the surgeon on Monday so that they can call my insurance company and now get me approved for the sleeve. So just a quick recap when I started my journey I was 240 pounds I stand 5 foot 3 I had a BMI of 35 and yes Aetna did approve me for the duodenal switch yesterday I weighed in at 2:19 and I'm also diabetic insulin dependent for 25 years and 45 years old so I guess ultimately I did a pretty good job what do you think 8/25/2016 My new birtdate

Hi. I live between E Town and Middletown and was banded 10/13/09. And looks we we both go to the same practice, Dr. Davidson is my doctor. Is so nice to see someone from my area. Do you know if there's a support group there? Terri

I have yet to check out Target's Protein choices.. thanks for the suggestion. I do the EAS AdvantEdge Carb Control - premixed, comes in a 4 pak, can get it at any Wal-Mart, Meijers Stores or GNC. 110 Calories - 17 g of protein and 2 carbs. Comes in 4 different flavors, the Dark chocolate is great, I switch between that and the Chocolate Fudge. Also, I priced out buying it premixed 4 pak at Wal-Mart $4.39 a pack vs buying the powder and mixing it.. only saves like 10 cents a serving.. for 10 cents, I love the conveinence of premix. Give it a try..

Thank you Chris, I am new to writing on here so thank you for the response. You are correct this is why I contacted a behaviorist as they help with wounds of our past; thoughts that are in the back of our minds... and I was never a couch potato; I Had sports injuries that left me aching and in need of surgeries on my feet and then the knee which I am using an orthopedic chiropractor that really has helped me avoid surgery. I followed my plan exactly. I refused to try any foods not on my list or drinks after one year and I looked and felt beautiful. I just keep looking better and better ... had some positive things to look forward to but even they were only for "a time" and I had to start thinking of my life again and how to create it but realizing: my past was still with me chose to seek the Behavoirst and work with EMDR which helps re wire the brain during situations that were not handled in a way I would have at this time. I can eat in moderation but seems my body thinks of Bread it's in my head so I'm learning how to look at an old thought and feel it, then close my eyes and change it to how I would handle it now. But: I'm still not exercising properly, walking, and I am happy to have removed the 130 lbs but it was put on from sitting and being in pain alot waiting for a surgery on my feet to be created. I ate didn't move enough. So now I am working in the house/ dumping things/ organizing/ changing/ and I'm just starting to think of me for a change. I am more focused now on what I am doing and can think: If I want to eat something or think I do, It's lovely to look at on the shelf at the store, I can pick it up and think of how it taste, I also can think "Is this healthy" and put it back if its' noooo. But I do have to STOP purchasing the wine because I am not where I want to be in life. There are things I haven't done and I have to begin to take some risks. When I began to eat: I remember trying small amts of food and if I ate just a little too much the GERD came back and so much phlem like came out of me it was horrible. So that solved GERD. I also found out if I drink too fast or eat too fast: I sneeze or get the hick ups.. crazy but it's true. My stomach feels terrible so I now feel it expanding and know: bag it and enjoy it when I get home. That's the greatest part. I know when I get out and do normal things rather than stay at home. I tire faster, sleep better and I'm feeling more energy. Hoping once this counseling is further down the road: I will feel the strength to Volunteer but with my feet and back: I have to be careful. An orthopedic chiropractor is amazing for us after surgery. They even use a acupuncture gun to help with cravings and keep us healthier in line without bodies. The wt gain I carried left my hips with osteoporosis. I take a shot and would recommend seeing someone for bone density after a year out to determine if that's the case for others. I am vitiman d deficient so taking that now to not feel so tired. I think I will have the burger without the bun next time as it just turns to sugar and seeing myself sit in a chair when I had room for half another person before is hard when I felt so happy wearing size8-10 comfortably and now the roll and flab take up space that was gone last yr. I wanted to be honest and up front with my issue because I never thought I would drink a drink again...but Water just didn't taste good even with the flavoring. This year without my animals: I will look more to myself and my needs so I have no excuse but to take care of ME♥

Prepared T-Bone Steak for the family and baked it. Remembering the rules of lapbander's, eat small amounts, so I brought out the trusty scissors and cut mine cup of steak into bite size niblets. Ate slowly and chewed eat piece about 30 times. I was challenging my band, and behold no problems, but that's without any veggies or sides. I have been on soups and mashed potatoes, peas, and pork and beans so i wanted to try something different. I am full and satisfied. In two hours will drink nothing but water prior to retiring for the night. My progress for weight loss is about 2.84 #s a week. Just Sunday I dropped a kilogram (2.2#s) and have maintained it. I was due for my weight had maintained at 109 kg for a week. I am ready for my next FILL too. On 24 Apr 10 I am head to the doc, three hours away for my 4th FILL. Others who have had their 4th have been satisfied and had great restriction, and that's what I am searching for. Thought I would share my experience with you. Wish all lapbanders much success.

Wife and I went to the required seminar on 28 Feb, Had our 1st Dr. visit 11 March, then on 1 April we did all of our tests in 1 day ((Stress test, breathing, brain test(Yes I passed)(no I'm not Crazy)and chest X-ray)) on 4 April I did a 2nd Stress test with photos and dye because they didn't like the 1st one, I told them my heart was fine, the test confirmed it, I asked for a refund, they said no. on 18 Apr we had are follow up visit with the DR. and was told everything was good, paperwork would go to Insurance for approval and might take up to a month. The DR. did a upper GI on me on 22 Apr to see if I had a Hi. Hernia, nope. on 24 April the Hospital called and said we had both been approved for surg. she said we had the best insurance in the world and that they had approved us over the phone, which had never happened before, she scheduled our surgery for 7 May, we zoomed to the Hosp. that day for our blood tests, on 2 may the DR office called and said my potasium was low and they sent a Presc. to the local walgreens, we started our liquid diets on Sunday May 4th. Wife and I where both banded on 7 May, we where both taken into room with recliners where we changed into gowns and socks, I was taken first to the preop room where I got on a gurny and was given IV and blood thinner and they ask if I knew the other individual with the same last name, I told them we where twins and that she was the older one. The Doc. came in talked for a minute, gave me a shot in the IV and I woke up 2 hrs later in my Hosp. room. I had a morphine drip in that I got to push the button when I wanted to , The nurse came in every so often and gave me blood thinner and insoline ( my blood suger dropped for some reason) and I slept threw the night. Well, my wifes friend who came to stay with us for a few days came by and told me my wife did great and was about 10 rooms away on the same floor. My wife had her operation about 1.5 hrs after me. We found out that we could have no ice or Water till after the swallow test, which we both had about 1pm. Then we got our liquid food about 2pm (Chicken broth, Jello, coffee, ice chips and water) We had both been up and around all morning wanting to get out of there, we finally got discharged at 3pm, I had to stay awake in the car to give her friend directions to our house. (she lives in Indy) We got home, I went to bed and wife stayed up for few hrs. The next day I was up early, went for a walk around block and back home for some TV. No pain except when I was in bed, we where both given presc. for liquid pain meds., I only used half of the bottle she used her bottle and half of mine. Like I said I had no pain and she had pain (gas?) for a week. We both have six small cuts on our tummies, they used super glue. Yes, I can feel my fill tube just under my skin, and could give myself a fill if I was trusted with sharp items. We can't feel hers. She had carpel tunnel surg. on her hand 1 week later. no problems and is feeling great. I went back to work after 2 weeks and she will go back after she recovers from her other Surg. We go back to Dr. 9 Jun, hopefully to get 1st fill. We are 1 month out, feel NO pain. While we both lost weight right after the surgery we are now at a stand still, but, at least we havn't gained any back. Love this site, I have read almost every post, I really love the before and after pics and will post mine/ours after 6 months. 1 last thing, because Wife and I did this togeather the Hospital asked us to do a testimonial which they are going to use on there web site, the seminars and may use as part of there TV comercial, and we will do an update in 6 Months, 1 yr ... I will post it on myspace later today if anyone would like to view it.

This morning I hit a milestone that I hope will be permanent. 3.5 weeks out I'm 17 lbs down, which is great but I've heard much more dramatic losses in the early stages. The thing is, this morning the number on the scale was 300, which could be reached with the scale at 250 + 50 (you know, the big weight and the small weight on a doctor's scale?) as well as having the big weight at 300. It has been almost 10 years and two children since that number for me. I'm floored, thrilled, and a little nervous all at once. I don't want to put so much importance on a completely arbitrary point on a scale, but I can't help it. Jeans that have been stuck in a closet for six years are back on my body. And they fit better than they did the last time. Holy sh*t.

@@gustavio I kept it off for almost 10 years. I had to workout like the devil to do it though. When I got hurt in Afghanistan and had to have 5 orthopedic surgeries in 15 months, it put a stop to my exercising. I keep eating like a thin person though. Believe me, I'm excited to have this new tool. I'm going to make it work for me too. I'm a very disciplined person so I'm sure I will be successful. Patience just isn't my strength. I'm working on that too. lol

Hi, I am a newbie so to speak. New to the lapband - surgery 12-11-08 and also new to this...first time (is what I'm doing called chatting)! A little about me .... 55 years old, married 35 years to a wonderful retired man, 1 son, 1 daughter in law, 1 13 year old grandson, currently kindergarten reading teacher for 3 years, first grade 17 years, and first year was in 6th grade in a rural K-8 district. I've always been overweight, many diet attempts, always active. Never let my weight keep me from doing things and achieving - Child to young adult bowler when I met my husband who worked at the bowling lanes carried a 225 average. Was a chubby Jr. High Cheerleader, Played softball - pitcher & 2nd base - Last few years played - team was champs, Played high school volleyball. As a teacher, for 10 years I was the girls volleyball and basketball coach and both boy's and girl's track coach for 10 years. My moto stayed intact.That is until about five years ago ...it caught up to me...sleep apnea, knees and hips going, and blood pressure creeping up. My mind said go...yes I can but my body said enough is enough.:thumbup: At my highest lifetime weight 386, :clap: I was miserable and almost immobile. I was in therapy for my knee for 16 weeks. I was in such bad shape it was almost like I had a stroke. I worked through that and became a little bit more mobile. During the summer I looked into the lapband... and went to the informational seminar...After that day their was no turning back. August 25, 2008 first visit with doctor weighed 376. Found out insurance would not pay, and that I would have to loss another 26 pounds before he would do the surgery. December 8, 2008 (my husbands birthday) started pre-op liquid diet on December 11, 2008 had my surgery. My only fear was getting on the hospital scale that morning and finding out I was not 350 or under...I was prepare to strip down if I had to....(which would not have been a pretty sight) but my weight was 345 with clothes at home and 343 with clothes at the hospital. From then on I was all smiles.:clap: I have not had any trouble ... I've went through all the diet stages ( I have followed all the rules/ with my husband's coaching) without anything bad happening. I'm on trial and error eating now...to see what I tolerate...so far nothing is on my Don't eat List except the doctor said no beef, pork, bread(sticky), celery for 6 mos. I was told to eat 1/2 cup 3x a day leaning heavily toward the Protein. I find my 1/2 cup tends to be a little rounded at the top whereas my husband's tends to be level....and he can tell what 1/2 cup is on a plate...so he has taken on the job of measuring! :thumbup: It's amazing though I'm never hungry between meals.... My eyes still think I need more...but as long as I know it's 1/2 cup I eat it and never feel hungry! I record and journal everything everyday. At my last doctor's appointment 1-12-09 he tried to fill me at the office but could not find the port - set up appointment at the hospital to do the adjustment - added 2.5 cc. back on liquid for a day, then puree, then regular 1/2 cup. Still no problems. My attitude is positive, my activity level is up, my energy level is up and my weight is down. I even walked a mile came in and biked (stationary) 10 minutes. For someone that could hardly walk from the parking lot to her classroom last year this to me is amazing! :w00t: My weight today is 321. I know I have a lot to go ... the rest of my life which because of this lifestyle change will be healthier, lighter, and happier. As you can tell, I'm a talker. I'm wanting to learn more from those that have traveled on this journey and rode this ride. I want to learn from your successes and mistakes.. I want to make new friends that have chosen this lifestyle change. I forgot to share my new motto : "Eating to Live" which changed from "Living to Eat". By just switching the words ... I'm healthier!

Hon--the Carafate is supposed to be dissolved in water---No one TOLD you that? You make what is known as a "slurry" with it...Place it in like 2-3 Tablespoons of Water...it'll dissolve---THEN take it. I started crushing all of my meds 1 weeek pre-surgery..to get used to the taste (I knew it would be bad...so I mix them all in a bite of pudding) Regarding the post-op gas pains, walking-walking-walking gets rid of it...and I agree...it can be painful. I hope it gets better for you...I'm a new post-op, as well..Just had my surgery Thursday, 11/19/15. Happy Thanksgiving to you! [[[[[hugs ]]]]]

I did the ready to drink (RTD) 90 calorie, 10 grams of protein shakes from Medifast and still have some in the house for fill days. You get them online.

I have an iphone and travel quite a bit to Mexico. I simply disable the data portion and then just use the wifi. If you have an iphone it is pretty easy to do that. That way you will not incur expensive data roaming fees. You only get charged for voice if you answer the phone or check your voicemail. I simply do not do either unless it is an important call. Then it is not to expensive. If you call AT&T before you leave they can tell you but I think it is like 10 or 20 cents per minute. You can disable your voice service as well and essentially turn an iphone into an ipod touch which will only use wifi while you are down there. It certainly works at hospitals in MX that I have been to, mostly those in Cancun/tourist areas.

Tomorrow is pre-op testing for me, I am so excited. I meet with the surgeron first, 10:30am then off to do the medical testing at 12:30pm that is to last until 4pm. I'll be able to get my FMLA papers completed while there. Once testing is done, Monday starts the two weeks of a liquid diet. I hope I do well there. Trying to decide if I need to pack protein drinks, for tomorrow. It will a long day so I want to be equipped with what I need so I don't eat anything that I should not have. I'll eat a high protein breakfast, and go from there. Having lost 15 lbs in June, today was a good day in that I got to wear a pair of shorts that I have not worn in at least two years. This has been an exciting journey. I am looking forward to seeing the further results. Thank you everyone that provide insight and comments on their experiences. The information has been informative and insightful. I can't wait to join the ranks of those sleeved. Karen ****************************************************************************************************************************************************************************************************************** 7/3/13 Today was an exciting day as well as long. I left my home at 9:30am and headed to the hospital. My appointment with the surgeon was for 10:30am, I arrived to bariatric program office at 10:00am. I was a bit excited. I wanted to see what the scale said. What was special about my visit today was that when I walked in the staff greeted me with a loud "Hi Karen!" I wasn't just a patient. I met with the nurse, that reviewed the breathing tool, then the soap needed to wash my body the night before and the day of surgery. I then met with the nutritionist who discussed what I will need to do for the next two weeks. I am to drink Slimfast, where I have a 1000 calorie a day diet for 13 days, that last day will be all clear liquid. Upon leaving the surgeon's office I head to pre-admission. I get my paperwork completed, insurance paperwork reviewed, then I wait to be called in for testing. Testing consisted of blood being drawn, and EKG being performed and meeting with the anesthesiologist, they also went over how to wash the body with the special soap and there are wipes that are used an hour after them shower. Once again, I signed my name on the dotted line a lot today! I was glad I ate this morning a high protein meal and carrled with me a protein shake and a crystal light drink. I would have been starving when I left. I completed by day at 2:30pm. I did receive a discount on parking today. Nice perk. LOL My next stop of the day was the supermarket. I purchased salad and skim milk, I figure I would enjoy a good salad tomorrow. Come Monday, no more solids. I did really, I thought I would buy a bunch of junk food thinking I would have the mindset of this will be my last hoorah. But I didn't, I purchased health foods. A third stop of my afternoon was the dollar store. I ended up getting, breath strips, along with the brush and go toothbrushes. From the various readings on the site it was mentioned how folks said they would get bad breath. I wanted to be well stocked and armed once I get back to work. I am so excited and very nervous, but I know this is the right decision for me health wise. Now the race is on!

I have been taking VitaFusion MultiVites gummy Vitamins since my surgery. They are approved by my surgeon. The serving size is 2 and has 15 calories and 3 carbs. My labs have been awesome and the few extra carbs did not slow down my weight loss. I met my first goal of 140 at 8.5 months. I am only 3 lbs away from my personal goal of 130 at almost 10 months out. I started taking them because I could not tolerate the chewables and I stayed with them because they are yummy. I can definitely go back to solid pills at this point if I choose. Be sure to check with your surgeon before you start taking them. Good luck!

I am 5'2" and 182 right now. That puts me at a 33 bmi. I have recently lost 24 lbs, which was a real struggle for me to lose. So, at my highest weight my bmi was over 37.5 which is severely obese. I have struggled with my weight for over 20 years. I have been able to lose, but never to my "goal" weight and I have NEVER been able to maintain that weight for even 3 months. When I regain the weight, an extra 5-10 lbs seems to come along with the old weight. Even though I have really made serious efforts, my weight has averaged in the 190s over the past 5 years. Again, for my height, this is obese/severly obese. Also, I am a very actice person and I do really watch what I eat, which makes me feel like this battle is a losing one for me without the surgery. Also, I am getting older and I have noticed that it is harder to lose the older I get. Additionally, my family history isn't good. My dad passed away at the age of 69 and he yo yo dieted his adult life as well. I want to be around for my kids and grandkids. 60 lbs. is a ton of weight for us shorties. Those are just some of the reasons that I am having this surgery. I wish people would focus on bmi and not weight. One more thing. This was a big one for me. I did a lot of research not just on this surgery, but on obesity in general. I wanted to make sure that I was doing everything possible to get healthy on my own. One of the things that I found so discouraging (that I also knew to be true from my own many experiences) is that 95% of people who lose weight regain within 2 years. After 5 years that number goes up to 98%. I would like to ask all of the people who it bothers that "low bmi" people have this surgery, to ask themselves if they want to stop their weight loss journey when they hit a 33 bmi. My guess is that 99% of people will want to lose more weight and wouldn't be happy if that is all the weight they lost. I hope helps you understand my choice.

I like that Proudgrammy. I would love to seat with you. I am sure you will have me cracking up all the time. Losing 10 pounds in 2 weeks is awesome. That is a great accomplishment. My surgeon expext me to lose 10 pounds PER month by the time I see him in February. Your weight lose will slow down though. Enjoy it now. Later loser!

I've only lost 12 lb in the first two weeks, then stalled for 10 days. Then lost another 2 lb in a week. I think I'm a slow loser. I'm 63 and a low BMI to begin with.

Thank you so much for your responses. I think I will be ok as well since I am still 10 days out from my surgery. I will check with the nutritionist tomorrow just to make sure. It sure is nice to be able to talk with people who have been through the pre-op diet already! Thanks again!

Just found a post today on it. It was given to him in the hospital, mixed with crystal lite. Looks good to me! Better than buying super expensive clear Protein drinks, goes in everything hot or cold. Looks very versatile to me. I'm going to call my NUT tomorrow to see if she concurs. National Nutrition liquid Protein PROSOURCE AND MIX w Crystal Light http://www.firstoptionmedical.com [Prosource] http://www.firstoptionmedical.com/Medtrition-National-Nutrition-Prosource-Liquid-Ora-p/35210.htm 10g protein/oz. SALE: 32oz. $29.95 ($10 off) Free Shipping – Orders > $100 Medtrition/National Nutrition Prosource Liquid Oral Supplement 32 oz from FirstOptionMedical.com is a liquid supplement that is ideal for open or closed tube feeding systems. 100% Essential and non-essential amino acids and 10 grams protein per ounce. Translucent non-staining color. Add to hot and cold foods and beverages for additional protein. http://www.healthykin.com [Prosource Plus] ProSource No Carb 15g protein/oz. 60 calories $33.95/32oz. ProSource No Carb from HealthyKin.com combines the efficiency of hydrolyzed collagen and whey protein for a concentrated, low-volume, high-protein supplement containing 15 grams of protein and 60 calories per ounce and 100% of all essential and non-essential amino acids. ProSource NoCarb Liquid Protein's hydrolyzed protein is broken down by enzymes into free amino acids and polypeptides that are easily digested and absorbed by the intestines. Clinically proven to raise albumin levels in hemo-dialysis patients, ProSource NoCarb Liquid Protein can be used for protein malnutrition, gastric surgery, and other applications where low-volume protein supplementation is required. ProSource No Carb Features: Acts to meet the increased protein needs during periods of metabolic stress or inadequate intake Complete hydrolyzed protein Provides all the dispensable and indispensable amino acids required for protein building sugar-free form that requires fewer digestive enzymes for absorption than intact protein Low in phosphorous, potassium, and sodium and complies with the majority of dietary restrictions Part numbers: 11525, 11525, 11545, 11545, 11535, 11535, 11476 ProsourcePlus $33.95/32oz. http://www.healthykin.com/p-3282-prosource-plus-liquid-protein.aspx ProSource Plus Liquid Protein from HealthyKin.com combines the efficiency of hydrolyzed collagen and whey protein for a concentrated, low-volume, high-protein supplement containing 15 grams of protein and 100 calories per ounce and 100% of all essential and non-essential amino acids. ProSource Liquid Protein Plus's hydrolyzed protein is broken down by enzymes into free amino acids and polypeptides that are easily digested and absorbed by the intestines. Clinically proven to raise albumin levels in hemo-dialysis patients, ProSource Liquid Protein Plus can be used for protein malnutrition, gastric surgery, and other applications where low-volume protein supplementation is required. ProSource Plus Liquid Protein Features: Concentrated liquid Proteins for ease of administration, consumption and improved compliance Lactose and gluten free Shelf stable Do not refrigerate Part numbers: 11671, 11671, 11661, 11661, 11651, 11454, 11454 Good luck! I just heard back from the company. It has a very little protein isolate.

Sleeved 3/10. I'm trying to sip my Water but the heartburn/bubble I feel after every sip is horrible! Maybe my sips are too big?? I did have about 4 bites of applesauce in a toddler spoon and that went down fine. I was scared to try anymore. I'm really confused on what I should be attempting at this stage. I'm on full liquids (Protein shakes, applesauce, cream Soup, sf jello/pudding/Popsicles).

Here are the 101 things from the article: 101 Suggestions for Self-Care. Have a good, long, body-shaking cry. Call a trusted friend or family member and talk it out. Call in sick. Take comp time if you can. Take a mental health day. Say NO to extra obligations, chores, or anything that pulls on your precious self care time. Book a session (or more!) with your therapist. Dial down your expectations of yourself at this time. When you’re going through life’s tough times, I invite you to soften your expectations of yourself and others. Tuck yourself into bed early with a good book and clean sheets. Watch a comforting/silly/funny/lighthearted TV show or movie. (Parks and Recreation, anyone?) Reread your favorite picture and chapter books from childhood. Ask for some love and tenderness from your friends on social media. Let them comment on your post and remind you that you’re loved. Look at some some really gorgeous pieces of art. Watch Youtube videos of Ellen DeGeneres and the adorable kids she has on her show. Look at faith-in-humanity-restoring lists from Buzzfeed. ASK FOR HELP. From whoever you need it – your boss, your doctor, your partner, your therapist, your mom. Let people know you need some help. Wrap yourself up in a cozy fleece blanket and sip a cup of hot tea. BREATHE. Deeply. Slowly. Four counts in. Six counts out. HYDRATE. Have you had enough Water today? EAT. Have you eaten something healthy and nourishing today? sleep. Have you slept 7-9 hours? Is it time for some rest? SHOWER. Then dry your hair and put on clothes that make you feel good. Go outside and be in the sunshine. Move your body gently in ways that feel good. Maybe aim for 30 minutes. Or 10 if 30 feels like too much. Read a story (or stories) of people who overcame adversity or maybe dealt with mental illness, too. (I personally admire JK Rowling’s story.) Go to a 12-Step meeting. Or any group meeting where support is offered. Check out church listings, hospital listings, school listings for examples. If you suspect something may be physiologically off with you, go see your doctor and/or psychiatrist and talk to them. Medication might help you at this time and they can assist you in assessing this. Take a long, hot bath, light a candle, and pamper yourself. Read these inspirational quotes. Cuddle someone or something. Your partner. A pillow. Your friend’s dog. Read past emails/postcards/letters etc from friends and family reminding you of happier times. Knit. Sculpt. Bake. Engage your hands. Exhaust yourself physically – running, yoga, swimming, whatever helps you feel fatigued. Write it out. Free form in a journal or a Google doc. Get it all out and VENT. Create a plan if you’re feeling overwhelmed. List out what you need to do next to tackle and address whatever you’re facing. Chunk it down into manageable and understandable pieces. REMEMBER: You only have to get through the next five minutes. Then the next five. And so on. Take five minutes to meditate. Write out a list of 25 Reasons Why You’ll Be Okay. Write out a list of 25 Examples of Things You’ve Overcome or Accomplished. Write out a list of 25 Reasons Why You’re a Good, Loveable Person. Write out a list of 25 Things That Makes Your Life Beautiful. Sniff some scents that bring you joy or remind you of happier times. Ask for support from friends and family via text if voice-to-voice contact feels like too much. Ask them to check in with you via text daily/weekly. Whatever you need. Lay down on the ground. Let the earth/floor hold you. You don’t have to hold it all on your own. Clean up a corner of a room of your house. Sometimes tidying up can help calm our minds. Ask yourself: What’s my next most immediate priority? Do that. Then ask the question again. Read some poetry. Rumi, Hafiz, Mary Oliver are all excellent. Take a tech break. Delete or deactivate social media if it feels too triggering right now. Or maybe get on tech. If you’ve been isolating maybe even interacting with friends and family online might feel good. Go out in public and be around others. You don’t have to engage. But maybe go sit in a coffee shop or on a bench at a museum and soak up the humanity around you. Or if you’re feeling too saturated with contact, go home. Cancel plans and tend to the introverted parts of yourself. Ask friends and family to remind you that things will be okay and that what you’re feeling is temporary. Put up some Christmas lights in your bedroom. They often make things more magical. Spend a little money and treat yourself to some self-care and comfort. Maybe take a taxi versus the bus. Buy your lunch instead of forcing yourself to pack it. Buy some flowers that delight you. MAKE ART. Scribble with crayons. Splash some watercolors. Paint a rock. Whatever. Just create something. Go wander around outside in your neighborhood and take a look at all the lovely houses and the way people decorate their gardens. Delight in the diversity of design. Go visit or volunteer at your local SPCA. Pet some animals. Look at photos of people you love. Set them as the wallpaper of your phone or laptop. Create and listen to a playlist of songs that remind you of happier times. Read some spiritual literature. Scream, pound pillows, tear up paper, shake your body to move the energy out. Eat your favorite, most comforting foods. Watch old Mr. Rogers’ Neighborhood videos online. Turn off the lights, sit down, stare into space, and do absolutely nothing. Pick one or two things that feel like progress and do them. Make your bed. Put away the dishes. Return an email. Go to a church or spiritual community service. Sit among others and absorb any guidance or grace that feels good to you. Allow yourself to fantasize about what you’re hoping or longing for. There are clues and energy in your reveries and daydreams that are worth paying attention to. Watch ASMR videos to help you calm down and fall asleep at night. Listen to monks chanting, singing Tibetan bowls, or nature sounds to help soothe you. Color in some adult coloring books. Revisit an old hobby. Even if it feels a little forced, try your hand at things you used to enjoy and see what comes up for you. Go to the ocean. Soak up the negative ions. Go to the mountains. Absorb the strength and security of them. Go to the forest. Drink in the shelter, life, and sacredness of the trees. Put down the personal help books and pick up some good old fashioned fiction. Remember: Your only job right now is to put one foot in front of the other. Allow and feel and express your feelings – all of them! – safely and appropriately. Seek out help if you need support in this. Listen to sad songs or watch sad movies if you need a good cry. (Steel Magnolias, anyone?) Dance around wildly to your favorite, most cheesy songs from your high school years. Put your hands in dirt. If you have a garden, go garden. If you have some indoor plants, tend to them. If you don’t have plants or a garden, go outside. Go to a local nursery and touch and smell all the gorgeous plants. If you want to stay in bed all day watching Netflix, do it. Indulge. Watch or listen to some comedy shows or goofy podcasts. Look for and Google up examples of people who have gone through and made it through what you’re currently facing. Seek out models of inspiration. Get expert help with whatever you need. Whether that’s through therapy, psychiatry, a lawyer, clergy, let those trained to support you do it. Educate yourself about what you’re going through. Learn about what you’re facing, what you can expect to feel, and how you can support yourself in this place. Establish a routine and stick to it. Routines can bring so much comfort and grounding in times of life that feel chaotic or out of control. Do some hardcore nesting and make your home or bedroom as cozy and beautiful and comforting as possible. Get up early and watch a sunrise. Go outside and set up a chair and watch the sunset. Make your own list of self-soothing activities that engage all five of your senses. Develop a supportive morning ritual for yourself. Develop a relaxing evening ritual for yourself. Join a support group for people who are going through what you’re going through. Check out the listings at local hospitals, libraries, churches, and universities to see what’s out there. Volunteer at a local shelter or hospital or nursing home. Practice being of service to others who may also be going through a tough time. Accompany a friend or family member to something. Even if it’s just keeping them company while they run errands, sometimes this kind of contact can feel like good self-care. Take your dog for a walk. Or borrow a friend’s dog and take them for a walk. Challenge your negative thinking. For more tips on this check out tool #2 in my recent blog post. Practice grounding, relaxation techniques. See tool #1 of this recent blog post. Do something spontaneous. Walk or drive a different way to work. Order something new off the menu. Listen to a Spotify playlist of new songs. Work with your doctor, naturopath, or nutritionist to develop a physical exercise plan and food plan that will be supportive to whatever you’re facing right now. Pray. Meditate. Write a letter to God/The Universe/Source/Your Higher Self, whatever you believe in. As much as you can, please try and trust the process. Finally, please remember, what you’re going through right now is temporary. It may not feel like that from inside the tough time you’re in, but this too shall pass and you will feel different again someday. If you can’t have faith in that, let me hold the hope for you.