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Ashley Tieperman

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27 easy things you can do to make yourself feel good instantly.

A couple years ago I shared my story about growing up as the child of an alcoholic. After years spent screaming into journals, wrestling with how to move beyond the mess and the pain, it was cathartic. But something incredibly unexpected happened after the story was published.

My inbox exploded with messages from readers all over the world who shared their stories, in shock that mine sounded so similar. My tribe. These people knew exactly what I had been through and had felt it all in their own way.

Recognizing I wasn't alone was empowering, and my newfound community inspired me to keep moving forward.

I took baby steps at first and focused on small victories. The process was slow, and I still got stuck sometimes in heartbreak or waiting for the next glass to shatter. Yet I was still celebrating life every day — even when it was hard.

[rebelmouse-image 19473071 dam="1" original_size="860x470" caption="GIF from "Parks and Recreation"/NBC." expand=1]GIF from "Parks and Recreation"/NBC.

Life will keep chugging along in its messy, complicated style, but what if we found ways to celebrate — to feel good — in the midst of it all?

Here are 27 ideas to keep you motivated, happy, joyful, positive, and having fun no matter what life throws at you. Whether you're grieving a huge loss or trying to survive a rainy day, these activities are simple, doable, and will remind you to celebrate your greatness.

1. Treat yourself to dinner after your boss gives you a pat on the back or you accomplish something big at work.

I love this place.

2. Keep a thankfulness journal.

I keep mine close by so I can grab it when I’m in a slump to look back on little memories to stay motivated and focused on the good.

3. Throw a potluck! Make the cookies and invite your friends.

4. Act like a tourist in your own city.

5. Load up on popcorn and candy at the movies.

I kicked back and blubbered through the movie "Wonder." The story is a beautiful reminder of learning to celebrate our brokenness.

6. Don’t just wing it. Plan your week ahead so you have time to relax.

7. Take a bath bomb bath.

8. Blast your favorite song in your car.

Current favorite: "Sing to You" by John Splithoff

9. Use a dry erase marker to write positive notes to yourself on your bathroom mirror.

Mine reads "I am worth fighting for."

Photo by the author.

10. Read a book that will expand your perspective beyond your own circumstances.

I love books like "Vindicating the Vixens: Revisiting Sexualized, Vilified, and Marginalized Women of the Bible," which are by a collaborative group of authors with varying viewpoints. They challenge my thinking.

11. Take a break from screens. Read a magazine or a newspaper or head outside for a walk to people-watch.

12. Pick yourself flowers — just because.

13. Take a picture with your family or friends and put it on your work desk. It will remind you that you're loved.

Photo by the author.

14. Send snail-mail birthday cards. Trust me, you’ll feel just as celebratory as the birthday star.

15. Decorate for ridiculous holidays.

16. Remember your personal milestones. Treat yourself when you’ve owned your house for five years or paid off student loan debt.

17. Get enough sleep. Feeling rested can completely change your outlook.

18. Change the conversation in your head. Instead of yelling at the driver who cuts you off on the way to work, keep singing your favorite song.

19. Make a mood board to keep you inspired.

Pinterest works great for digital mood boards, or work with your hands and collage your own paper version.

20. Let it go.

I put hard memories and pending dreams on little notes in a box on my nightstand as a way to turn my focus, calm my anxiety, and move forward.

21. Follow people on social media who will motivate and encourage you.

I love following Brighton Keller and Hannah Brencher for real-life stories about how to find beauty in everyday ordinary moments.

22. Be OK with shifting your plans.

Maybe a friend needs to skip the gym because of a hard day. Get a manicure or go for wings instead and find a reason to celebrate.

23. Throw a surprise party for someone you love.

I threw my mom a surprise 49th birthday party that she never saw coming. She showed up in sweats to a room full of people. Oops...

24. Take your passions and gifts seriously. Go to a conference that will help you develop your skills in something that really excites you, and meet people who are passionate about the same things you are.

25. Take the pottery or the woodworking class or learn something newnow — you don't have to wait for life to slow down to find time.

26. Try out a new workout class, in person or at home on your own with an online video.

These days, I’m loving barre class. I sweat like crazy and my body aches for days after, but it helps me celebrate that I showed up and pushed my limit.

27. Laugh!

Let yourself laugh so hard your abs hurt. Hang out around that special person in your life you can count on for good laughs.

Sure, this list may seem trivial. But these small choices add up, shaping us into people who celebrate instead of dwelling on the pain and negativity.

Life will still throw us curveballs. Maybe we’ll catch them or maybe we won’t. But you deserve a life of celebrating you. Go find your joy.

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I practice self-care 11 simple ways every day, and it's not always pretty.

Practicing self-care is harder than it looks in this messy life.

The bathroom is my special place. When I sit on the toilet and read articles about 100 ways to change my life, I feel empowered and ready to shake my world upside down.

Then I lock my iPhone and leave the bathroom … and I fall right back into wishing I could just sulk in a corner.

Especially as the adult child of an alcoholic, a lot of people advise me to figure out how to put myself first. Family, friends, and professionals want me to learn to love myself in ways that I didn’t learn during all the years when caring for an addict took precedence.

"Close your eyes in the steam of hot lemon water. Sink into your warrior pose while reflecting on the ocean’s tide. Just take deeper breaths and count to 10 to conquer the world’s pain."

Photo via iStock.

I know the authors of these articles mean well, but sometimes I don’t think they understand how hard it is to make self-care a priority. Most days, grabbing hold of my "self" feels like trying to grab fistfuls of air, not breathing as calmly as an ocean tide.

Instead of drawing a bubble bath or lighting a candle or writing down my thoughts and dreams in a journal, I’m more focused on making baby steps in caring for myself. Here are a few:

1. Getting up on the right side of the bed is a big deal.

Most days, I don’t want to cuddle a kitten. On the days when it’s easier to smile, it’s a really good day. Sometimes my self-care is cherishing those days.

2. Instead of dreaming of all the things I'll get around to in my next life, I have to pick one small thing a day.

Waiting for the next cymbal to crash wipes me out. In my next life, I’ll color 50 shades of happiness in my adult coloring book. And then I’ll hang it on my fridge to show off to all my cheerful dinner guests.

But in this life, faking Pinterest-style perfection is exhausting. Instead, I’ve started getting to know my personal energy levels and choosing my daily activities based on how much "gas" is in my tank. I want to be a hustler and say yes to everything, but I have to know if today is a day where taking care of myself also means taking a nap.

3. I'm great at telling someone else, "Go love yourself." Now I need to take my own advice.

I could have written those articles about 100 ways to change your life. I might even inspire you to learn to love yourself because I’m a champ at doling out expert advice. But taking my own advice is an entirely different game.

Whenever I feel like stuffing my emotions away with dozens of Oreos, I remind myself that I’m committed to living out what I write.

Photo via iStock.

I want you to read who I am on the screen and then meet the same person in real life.

4. I'm addicted to someone else’s addiction. I probably need to implement my own recovery plan.

Honest moment: I’m afraid of what my life would look like without the rush of implementing great recovery plans for someone else, like my dad who struggles with addiction.

But truthfully, I know that self-care starts with putting my whole self first. I’m learning how to make my own recovery plans, including a rush of adrenaline while working out to the perfect pump-up playlist.

5. "It is what it is" helps me move forward.

I picked up on this phrase as a little girl, and for me, it became one of those sayings your kid repeats in the backseat so many times you wish they'd never heard it.

Believing in change requires a huge shift in my stale and stubborn mind, but remembering that "it is what it is" allows me to recognize what I can’t control and then focus on what I can.

6. I will learn to trust that good things can actually stick.

This is kind of the idea that every good book comes to an end. I always wonder: Why should I fall in love with these characters when they’re going to leave me on the last page anyways? I think this has a lot to do with my dad’s story and growing up with an alcoholic parent.

Instead, I have to work on trusting in chapters of goodness, like when joining a book club is fulfilling and reading a book gives me happiness in the moment — it’s not just a countdown until our relaxing times together end.

7. I’ll figure out how I like my eggs or other little things about my identity.

In the movie "Runaway Bride," Julia Roberts’ character has a father who drinks too much. She lost her identity in the process of trying to save him, so she always just likes whatever kind of eggs her boyfriend at the time liked.

Photo via iStock.

Self-care requires knowing what would help me. I can’t love myself if I’ve never taken the time to figure out who I am. It turns out I like my eggs over easy. Like my grandma always said, "Don’t knock it until you’ve tried it."

8. Life doesn’t have to feel so serious.

I picked up a briefcase around the age of 10, and the weight of the world felt comfortable in my little hands. I made myself grow up too quickly, mostly so I could stay out of the way and not make any more waves.

But I think I missed the step where you roll down the hill and get grass stains, so sometimes it’s hard as an adult to kick back and get a good belly laugh. I forget that life is more than filing my taxes while sitting up straight in my leather chair. When I know I need a deep laugh, I go out to dinner with a friend who knows me to my core and can pull out a memory that leaves me sculpting those six-pack abs.

9. I've made it a habit to expect the worst. And, you know what they say: Old habits die hard.

I’ve come to expect disappointment to walk through the door. Hearts have this crazy power to shape habits. And broken hearts have this bad habit of wanting to stay broken.

Sometimes I think that stories about miracles and people overcoming adversities are only written about other people, and quotes that tell me to OVERCOME just annoy me. That’s just not me. Making it a habit to expect good things to happen will start with believing with my whole heart that I actually deserve good things. For me, I go for a walk and listen to audiobooks that encourage me and keep my mind from wandering to self-destructing places.

10. I’ll stop waiting for someone else to bring me flowers.

This past year, I had a roommate who nurtured her plants every day. This felt completely foreign to me. But when someone told me to go buy flowers for myself and make it a habit to care for those flowers, I started thinking about it differently.

Image via iStock.

In fact, this is one of those cliches that actually kind of works for me. I never realized how much I was sitting back and waiting for someone to knock on my door and deliver beauty on a silver platter. Inviting beauty into my daily life takes effort and patience and persistence. But one day at a time, I’m learning how to water these flowers and watch them grow.

11. Learning to love myself will require repetition over time to make it a new daily habit.

Over time, I’ve caught this heart bug where I tell myself I’m not worthy of a life where I love myself and love my life. I want to check off every single item on the list of 101 ways to change my life instead of trying to make one new self-care habit that I can actually stick to.

So my advice? Just do one thing. Because one small thing — not 100 — can help change one day. And one day at a time, that’s enough.

I want to learn to love myself and make self-care a priority.

I want to be addicted to love, like the good kind of habits and the real kinds of love.

For today, though, I’ll reflect on taking one little step at a time while reading on the toilet. Realistically, that one step for me is probably dancing to a new Katy Perry song: "I won’t just survive. Oh, you will see me thrive."

Don’t judge :)

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Read one woman's heartfelt letter to her father, an addict, on Father's Day.

I never thought I’d get a wedding dance with my alcoholic father. But after more than 20 years, I’m letting myself dream.

True
Fathers Everywhere

Dear Dad,

Lately, I’ve felt like Katherine Heigl in "27 Dresses" — closets overflowing with bridesmaids dresses, and weddings every month.

But as I stand next to my best friends at their weddings, I’m rarely watching the bride. Instead, I love to watch the father of the bride walk his little girl down the aisle to give her away.

Honestly, Dad, for so many years I wasn’t sure we would ever have that moment together.

Growing up as the daughter of an addict, I felt too afraid to invite you to big events because I thought you’d show up three sheets to the wind and forget the alphabet.

Me and my dad. All photos here from me, used with permission.

In that moment when everyone stands on their tiptoes to catch a glimpse of the bride and her father, I used to hold my breath and sometimes turn away.

Like turning my head when a nurse draws blood, I couldn’t stomach watching their pure joy. I guess it’s pretty textbook “Alcoholic Father,” but I pictured you divorced and passed out on a couch in some crappy apartment with an address I would refuse to write on an invitation. In my imagination, I would resort to walking myself down the aisle. Alone.

Now that you’re sober, I like to watch those dads walk their daughters down the aisle because I know we will have our moment.

I know you’ll be there. I cry when I watch my friends dance with their “Daddy” in the father-daughter dance, but mostly I smile with the excited kind of butterflies. I can’t wait for our dance.

For so long, I never let myself dream of you sober on my wedding day, but now I can give myself permission.

You’ll hold me close and whisper something in my ear like, “You’ll always be my little girl” before we swallow those lumps and embrace the ugly cry.

You’ll lift my lacy white veil from my face and kiss me goodbye. We will dance to our song, "Butterfly Kisses," and I’ll get to remind you of how proud I am — how proud I am that all of you will be there to give me away on my big day.

I know it’s usually the father saying to his daughter, “I’m so proud of who you’ve become.”

But, on Father’s Day this year, and at my wedding someday, I’ll say it to you: Dad, I’m so proud of the man you’ve become. You’ve devoted your entire life to recovery. You fought to keep your family. You showed us the strength and determination we knew you had buried inside of you.

Please forgive me for taking a while to learn how to trust you again.

I’ve never known this kind of love that drives out fear. For a lot of years, I couldn’t come to you for advice or help, and it might take some time to accept this joy that steals my heart away.

Every night, I pray that your sobriety will stick around. I know it’s an ongoing journey that we’ll both keep stumbling down. There are a lot of people out there who are going through the same struggle.

Let’s show the people still stuck in the darkest pits of addiction that there’s actually hope for a beautiful future. We know it isn’t easy, but it’s possible.

There’s something else I want to say, before the day is done: I’m sorry, Dad.

I’m sorry for all the years that I wished Mom would just sign those divorce papers. I even wrote a book called “Closing the Door.” But I just didn’t see any way out.

It felt like life played some kind of sick "Groundhog Day" joke where we kept waking up to the same dark day over and over again. I forgot how to breathe.

Somehow, we all stuck together as a family and learned, eventually, how to set a dinner table for four.

So when the time comes for you to walk me down the aisle on my wedding day, I’m thankful you’ll get to sit with Mom in the front row.

You’ve taught me what true love looks like, fighting through all the fumbling and touchdown moments of marriage.

You’ve shown me exactly what it means to uphold your wedding vows: “for better, for worse, for richer, for poorer, in sickness and in health, until death do us part.”

Happy Father’s Day, Dad.

I vow to keep learning to love you through the good, the bad, the ugly, and the beautiful moments of being your daughter. And I can’t wait for that DJ to announce: “Please turn your attention to the center of the dance floor. The bride and her father will now have their special dance.”

Love always,

Ashley

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9 more things people don't tell you about loving an alcoholic.

We're all in this fight together. You are not alone.

It seems like almost everyone has had some experience navigating the complicated waters of loving an addict.

Previously, I shared my story about growing up with an alcoholic parent. I confessed that I grew up as a child of an addict, and I shared a lot of honest and raw details about my life.

Me and my dad.

And when we shared the story with Upworthy readers, my inbox flooded with messages of people saying, “Me too.”

I couldn’t believe how many people related to my story. It’s like we gave people permission to start talking about secrets they’ve held in for years.

So I reached out to the daughters, sons, husbands, wives, and people who boldly shared their stories with me. I asked these people to share their truths — mostly unspoken before now — and to tell their stories about loving an addict.

Here's what they told me:

1. “I always felt [like] finding love outside my home would fix what was broken inside of it ... and it never did.”

Samantha told me about the time her mom tried to put a ponytail in her hair when she was in fifth grade. But her mom was too hungover to make it work. On that day, Samantha decided she didn’t need her mom anymore, and she clung to this mentality until she was 19 years old.

Instead, Samantha turned to friends and boyfriends to try to fix her broken idea of home. But they could never replace the love she needed from her mom. Samantha’s mom eventually decided to get help, but Samantha had to work through a lot of the anger she harbored toward her mom too.

Today, Samantha said: “I’ve since turned my relationship with my mom into something worth holding onto.”

2. “I’m still stuck in the ‘Don’t tell anyone’ phase.”

One reader, who asked to remain anonymous, said her family is still in the phase where they hide the dark secrets in their home. She said there’s only one place where she can talk about the truth: her diary.

As a "highly functional drunk,” her dad has held the same job for more than 45 years without anyone knowing his struggles. The disease has also been passed down, and now her siblings are racking up violations for driving while intoxicated. She desperately wants to understand how alcohol has so much power and control over her family.

3. Some people don't make it out of addiction.

I can’t give credit to just one person for sharing this devastating story because so many people shared this with me. I heard about many parents who battled for years with alcoholism and never recovered, leaving behind sons and daughters. It isn’t fair, that’s for sure.

Many of these courageous people are now trying to forgive their parents, even after they've passed away. These children are walking their own paths of recovery.

4. “I went to prison because of my addiction.”

Summer is an addict who is proud to share that she is now in recovery. At the age of 27, Summer went to prison for two and a half years after more than a decade of battling addiction. Once released, a caring probation officer helped her enter a treatment program.


Summer as a child. She started struggling with addiction when she was 14. Photo used with permission.

“I still have fears and doubts that I can make it through recovery and not relapse,” said Summer. “It’s a lifelong process that I’m learning each day.”

Summer is now a working mother, also studying to be a substance abuse counselor. New friends in recovery became family too, helping Summer find a new way of life. “They loved me until I learned to love myself.”

5. “I’m afraid that I’ll become an alcoholic and ruin my kids’ lives.”

As a 10-year-old little girl, Melissa thought her parents' drinking was all her fault. Then, she became a parent herself and felt all of the “what ifs” piling on.

Melissa said she often asks herself: “What if I drink? What if I can't control it? What if I end up making my kids feel like I used to?”

For Melissa, this is an ongoing battle. She has found support through therapy, which is helping her realize she isn’t to blame for her parents’ behaviors.

6. “My dad was an abusive alcoholic for years and it's still difficult.”

Rachel and her dad. Photo used with permission.

After years of living with an abusive alcoholic father, Rachel was left burdened with many issues. She told me she wants to find the words to explain how she feels after all these years, but it’s a struggle every day.

7. “My family’s recovery feels far away.”

“My mom is an alcoholic, but sadly is a long way from any sort of recovery,” said Dave.

Dave has loved his mother through all the difficult steps, like visiting many counselors and therapists for help. And as of today, as with many people I heard from, he says nothing has worked. He’s still waiting for the day when his mom will find her way to sobriety.

8. “I’m getting ready to marry into a family with addiction that keeps repeating itself through many generations, and it’s scary.”

Grace’s fiancé’s family struggles with generations of addiction. Her fiancé’s mother grew up with a violent alcoholic father, and Grace has had a hard time accepting how she can still love a man after he’s caused so much pain.

The disease has now been passed down to her fiancé’s immediate siblings. Grace said she’s still trying to grasp the depths of the impacts on a family for so many generations.

“We just have to try our best and accept that people will make mistakes,” said Grace.

9. “I became the recipient of my dad’s rage. For years, I felt like I was always walking on eggshells.”

Ashley’s father made numbing his pain a priority, causing Ashley to view the world through a very dark, untrusting lens. And now, although Ashley’s father has been in recovery for 10 years, she has had to come face-to-face with her own lifelong journey toward recovery too.


Ashley and her dad. Photo provided by Ashley, used with permission.

“I have to work a strong recovery program of my own so I do not continue to pass on the dysfunction and trauma to future generations of my family.”

Ashley recognizes that she learned to cope in dysfunctional ways, as she desperately fought for years for the love and approval of her father. But she says she’s bouncing back, learning to set boundaries and gain back her confidence.

The next time you think you’re alone in learning to love an addict, think again.

We’re all in this fight together. You are not alone.

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