Backpacking & Trekking - packing checklist

Knowing what to pack for 4 months of backpacking or a trekking is difficult. Here is a great list to make sure you've thought of everything

Packing checklist

TICKETS, MONEY, PAPERWORK
[ ]- Passport

[ ]- Passport 2x photocopies,(1x as ID for card payment or club entry & 1x as passport copy)
[ ]- Travel insurance details 
[ ]- House contents insurance details (some higher value items are not covered on travel insurance)

[ ]- Airline tickets (Return flight photocopies to show at immigration)

[ ]- USD cash and travellers cheques (buy Argentinian pesos at the blue rate with dollars)

[ ]- Credit or debit cards (ideally multiple of different brands, 1x Visa, 1x Mastercard, 1x Debit as not all cards work in all machines)

[ ]- Any entry visas or vaccination certificates required
[ ]- Travel purse/clip
[ ]- Spare wallet to split money (hide in another section of bag)

GENERAL
[ ]- Reading/writing material- Journal or note book

[ ]- Cover for backpacks (if not included)

[ ]- Pocketknife.
[ ]- Ear plugs (critical for noisy hostels or travelling)
[ ]- Eye mask (critical for people turning lights on in hostels or travelling)
[ ]- Large compact towel (can also be used as a blanket on cold bus rides & as a curtain on bunk)
[ ]- Padlocks x2-3 (for locking sections of your bag, hostel lockers)

ELECTRONICS

[ ]- Camera

[ ]- Spare memory card
[ ]- Hard drive or Laptop - to back up photos
[ ]- Laptop or phone - for skype & Facebook messaging whilst away
[ ]- Torch or head torch
[ ]- Plug adaptors (multiple)
[ ]- Kindle or similar (if avoiding carrying 5 travel guide books)
 

CLOTHES
[ ]- Windproof/waterproof jacket

[ ]- 2x Swim wear

[ ]- 4 shirts/t-shirts (if female - Tankinis recommended for hot countries)

[ ]- Sun hat / cap

[ ]- 1 pair of shorts

[ ]- 2 pairs of long trousers (for hiking or trekking)

[ ]- 1 pair hiking pants/track pants

[ ]- Hiking boots/ sturdy walking shoes

[ ]- Flip flops or Sport sandals

[ ]- Trainers
[ ]- Jumper or Fleece top
[ ]- Socks
[ ]- Underwear

OTHER
[ ]- Sunglasses

[ ]- Suncream factor 30+
[ ]- Insect repellent

[ ]- Toiletries

[ ]- Watch or alarm clock

[ ]- Water bottle

[ ]- Money belt

[ ]- First-aid kit (should contain lip salve, Aspirin, Band Aids, anti-histamine, Imodium or similar tablets for mild cases of diarrhoea, re-hydration powder, extra prescription drugs you may be taking).
[ ]- Waterproof bag, plastic bags (for separating clothes in bag), individual storage bags
[ ]- Contact lenses & contact lens cleaning liquids (can be difficult to find abroad)
[ ]- Small discreet handbag or bumbag (to fit camera, phrasebook, map when going out)

INCA TRAIL packing list

[ ]- Inner sheet (for sleeping bag)

[ ]- Wool hat, mitts or gloves (preferably waterproof)

[ ]- Rain poncho

[ ]- Waterproof dry bag or Strong plastic bags (to help keep gear dry)

[ ]- Sleeping bag (this can also be hired locally for approximately $10 USD)

[ ]- Mattress (a foam mattress is included as part of the hike; self inflating type mattresses are available for hire)

[ ]- Anti-inflammatory tablets (e.g. Ibuprofen)

[ ]- Thermal underwear
[ ]- Purification tablets or filter

OPTIONAL (depending on locations visiting)

[ ]- Mosquito net
[ ]- Marker pen - for naming stuff in hostel kitchens/fridges
[ ]- Spice kit (for cooking in hostels)
[ ]- Bottle opener
[ ]- Tupperware (for food cooked in hostel)
[ ]- Individually wrapped tea bags or coffee sachets
[ ]- Folding shopping bag / tote bag (for supermarket shopping & going to the beach)
[ ]- Labels (with your contact details to give to friends & blank for naming your stuff in hostels)
[ ]- Travel cookbook (simple cooking ideas to save you money whilst away)
[ ]- Binoculars

What to buy and pack when going backpacking and travelling

I've just returned from four and a half months of travelling around North and south America.
There were some must have items that I couldn't have lived without that others wished they had.

Backpack - Lowe Alpine - Annapurna TFX ND65-85L
After much research instore & online, I chose this for a number of reasons.

1. The front zips open like a suitcase - a must for easy access
2. It was one of the lights bags in that size range
3. I wanted the extra 20L for purchases along the way
4. The large number of pockets & separate compartments
5. It's designed for women & the back is adjustable

Price: 159.99 - specification

Wallet - Design Go Travel - Clip Pouch Travel Wallet
I already had this & used this everyday for 127 days!
This wallet fits a couple of cards & cash.
Clips into the inside of your trousers/shorts.

For us girls, can also be clipped on the inside of your bra under your dress.
Price: £7.99

Phrase books - Latin American Spanish Phrasebook (Lonely Planet Phrasebook)
I used this everyday in Mexico, Peru, Bolivia and Argentina
Although pronunciations vary slightly across North & south America, this is a great back pocket or handbag size book to get you buy
RRP: £4.99, but only £3.74 on Amazon
(picture courtesy of Amazon)

Brazilian Portuguese (Lonely Planet Phrasebook)
This was a must as the language is very different to latin American spanish
RRP: £4.99, but only £3.74 on Amazon


Ear plugs - Moldex 7800 spark ear plugs
A fact of staying hostels, people will make noise & the location may also be noisy with road traffic. For a peaceful night sleep, earplugs were a must.
If you're travelling for a few months, you need more than 1 pair as you'll loose the odd one & they loose their ability to expand & they start to let in more sound.
The best brand I've found that are cheap & you can buy multiples of are
Moldex 7800 spark plugs, 10 pairs - only £1.79 on Ebay

If you have more sensitive ears, you could always get a pair made.

Eye mask - Bucky - 40 blinks eye mask
I'd recommend getting a couple, as again, they're easy to loose & hard to find in chemists in North and south America.
I'd recommend a lightweight one as you may find some a bit hot to wear when the weather is really hot.
I'd also check that when lying down, that light doesn't come in through the eye area. TRY THEM FIRST.
 A popular brand is Bucky -40 Blinks sleep mask £12.99

Compact towel -
Lifeventure trek towel
A must when away either for the beach or your shower. Not all hostels supply towels & some charge you.
The towel can also act as a curtain on your bunk bed (if you have the bottom bunk), get in bed with the main light on & position it so that it acts as a block
There are many brands you can buy. The main recommendation is to get the most compact large towel you can. I'm 5ft6 & a Large towel was just big enough to cover me

LifeVenture from Amazon £16.99

Paddlocks
I had 2, but I'd probably have taken 3 (in varying sizes & some combination & some key) if I had known. In some hostels you need to use your own paddlock to lock:
The locker that stores your whole bag
small charging lockers if you want to charge your phone
Lock to keep another bag or section of your bag zipped up is also useful





Adaptors
You need a few, especially if you've got a camera, phone, laptop & Kindle, you'll always want to charge them at the same time, especially if you find a hostel with lots of charging points, which is rare.
There were two types that I needed across Mexico, Argentina, Peru, Bolivia & Brazil.
Mainly 2x Straight OR Angled flat pins.
iWant it multi country adaptor - is USB & great for charging your iPhone, iPad & Kindle
A bit expensive but worth it, I used it everyday Amazon sell it for £18.99

Insect repellant -
Lifesystems Expedtion 100 Plus 100ml
I don't have the answer to not getting bitten at all when is North & south America, but wearing insect repellent all the time is the only way you'll reduce the number of times you'll get bitten.


I went through about 3 bottles, so unless you've got room in your bag, you'll need to buy more out there.
I found the products with the highest DEET content worked the best.

The best stuff I used was Lifesystems Expedition 100 Plus 100ml.
Amazon sell it for £7.99

Beware, keep your bottle of repellent in a plastic bag as it's strong stuff & if could corrode some things.
If you're a girl, when you put it on, avoid getting it on your nails as it will dull/strip nailvarnish off.

Waterproof bag
This is a perfect bag to take. It rolls up & folds into a compact shape.
It's waterproof & will keep your stuff dry, especially if you're going on the Inca trail, camping, rafting, to waterfalls or generally need an extra bag to take your washing to the laundrette in.
They come in many sizes, I had 2 medium bags both about 20L







Individual bags -
Bag Packers Tidy Case Luggage Packing Cubes Set of 3
I wish I'd had some, but many had various makes of them, one example is by Design Go. These are good as they're clear & you can see what's in them.
I used plastic bags instead, but the downfall of plastic bags is that they don't keep items flat & you can't see what's inside.
Amazon sell sets of 3 for £8.79

Folding shopping bag -
Roger la Borde - fold out shopping tote bag
This was given to me as a present before I went away. I didn't realise how useful it would become. Great for carrying towel & things to the beach, shopping or keeping your shopping together in the hostel.
It fits into the palm of your hand so can be squashed into any tight space in your backpack.
Roger la Borde - fold out shopping tote bag - £4.99 on Amazon



Tankinis
These were perfect for the hot weather. You can sweat in them & noone will see! Also, they dry quickly. If you get the ones with underwire in them, they reduce the number of bras you need.
Figleave stock a great selection of underwire tops
My favourite brand is Seafolly, but they're also the most expensive.
You can get other brands, the designs may not be as nice & they may not have your specific cup size or underwire. Worth having a mix. 1 expensive one & a couple of cheapies that you wouldn't mind loosing or getting rid of.
Simply Beach have the best selection of Seafolly Tankinis ranging from £26-72, PS I'm still wearing mine 10 years later, so the expensive ones are worth it. They last.


Passport holder -
Go Travel shoulder bag
It's useful to keep your passport in the same place, to avoid those panic moments when you're not sure where you put it.
I had a really simple holder, it could also double up as an undergarment bag, in case I needed to take my passport out with me.
£7.99 for a shoulder wallet

Go Travel do a whole range to suit your needs.

Head torch - 19 LED head torch with 4 modes
There's no need to go crazy on cost for the amount of time you'll use it.
I bought this on 5 years ago & it's still going strong. As long as you turn one of the batteries around before you shove it into your bag, the batteries should last the duration of your trip. Depending how much you use it.
A must for the Inca trail & camping. It gets dark very quickly.

A bargain from China £2.25 available on ebay




Other things to buy & pack before you go.

Suncream
Hardrive
Kindle
Day sack
Spice kit
Water bottle
Tupperwear
Marker pen
Journal / Note book
Bumbag
spoon/fork
Bottle opener
Labels
Lighter
Travel cookbook

Books, websites & iPhone Apps recommended for Stress, anxiety & depression (Updated)

During my treatment at the Priory for stress, anxiety and depression, there were a number of books, websites & iPhone apps recommended to me during treatment.

If you're the patient, remember that your concentration will be low, so don't force yourself to try & read all of these at once. First focus on pulling yourself out of the negative thinking & relax you & your brain. The apps (see below) may be the first thing you get along with the first book (maybe the audio version would be even better)

If you buy nothing else, buy this.
Depressive illness-curse of the strong[Paperback]
By: Tim Cantopher

A great book for understanding what depression is & what causes it.

A book also recommended family & friends should read to understand depression. At least read Chapter 1 & 5.

1. Depressive illness-curse of the strong[Paperback]
   By: Tim Cantopher
2. Reinventing Your Life: The Breakthrough Program To End Negative Behaviour And Feel Great Again - Jeffrey E. Young, Klosk
Don't be fooled by the cover OR the title. This is a key book for understanding which Schemas you have & how to avoid falling into the traps of repeating history or childhood e.g. like always falling for partners that are emotionally unavailable. This book was required to do Schema therapy. The book is self explanatory.
3. Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action by Susan Jeffers (4 Jan 2007) - Book recommended in Stress management. But also useful to understand where you're avoiding fear & how to change.
4. The Happiness Trap (Based on ACT: A revolutionary mindfulness-based programme for overcoming stress, anxiety and depression) -By: Russ Harris. This book also has some good exercises to help you identify where you're trapping yourself.
5. Man's Search For Meaning: The classic tribute to hope from the Holocaust[Paperback] - By: Viktor E Frankl-
6. I'm Ok, You're Ok[Paperback] - By: Thomas Harris
7. Peace Is Every Step: The Path of Mindfulness in Everyday Life[Paperback] - By: Thich Nhat Hanh
8. Shoot the Damn Dog: A Memoir of Depression by Sally Brampton (2 Feb 2009) 
9. The Mindful Way Through Depression: Freeing Yourself from Chronic Unhappiness (includes Guided Meditation Practices CD) by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn (21 Jun 2007)  - CBT behaviour recommendation
10. Mindfulness: A practical guide to finding peace in a frantic world by Prof Mark Williams and Dr Danny Penman (5 May 2011)
11. The Worry Cure: Stop worrying and start living by Robert L. Leahy (7 Dec 2006)
12. A Woman in Your Own Right: Assertiveness and You
    Anne Dickson, Kate Charlesworth
13. The Dance of Intimacy: A Woman's Guide to Courageous Acts of Change in Key Relationships by Harriet Goldhor Lerner (18 Sep 2003)
14. The Dance of Anger: A Woman's Guide to Changing the Pattern of Intimate Relationships by Harriet G Lerner (2004)  - Book recommended in Stress management.
15. The 15 Minute Rule: How to stop procrastinating and take charge of your life by Caroline Buchanan - a book recommended in Stress management

Books recommended to me on a reading list for:
Assertiveness & Expressing anger
Some of these books are a little old, but the lady who recommended these books is excellent, so I'm sure they have some important tips.
(some are recommended above, as they were recommended by others too)

1. I'm Ok, You're Ok - By: Thomas Harris
2.  The Dance of Anger:  by Harriet G Lerner
3. Feel The Fear And Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action by Susan Jeffers
4. mes People Play: The Psychology of Human Relationships by Eric Berne (7 Jan 2010)
5. Family Secrets: The Path to Self-Acceptance and Reunion by John E. Bradshaw
6. The Anxiety and Phobia Workbook (New Harbinger Self-Help Workbook) (Anxiety & Phobia Workbook) by Edmund J. Bourne (2 Mar 2011)
7. Toxic Parents by Susan Forward (Kindle Edition -31 May 2010)
8. Home Coming: Reclaiming and Championing Your Inner Child by John Bradshaw (1999)
9. A Woman in Your Own Right: Assertiveness and You by Anne Dickson and Kate Charlesworth (1 Sep 1982)
10. Women Who Love Too Much by Robin Norwood (7 May 2009)
11. Healing the Shame That Binds You (Recovery Classics) by John Bradshaw (2006)
12. Obsessive Love: When It Hurts Too Much to Let Go by Susan Forward (2 Jan 2002)
13. Men Who Hate Women and the Women Who Love Them: When Love Hurts and You Don't Know Why by Susan Forward (27 Feb 2002)
14. The Drama of Being a Child : The Search for the True Self by Alice Miller (27 Apr 1995)
15. Families And How To Survive Them (Cedar Books) by Dr Robin Skynner and John Cleese (14 Jan 1993)
16. Of Course You're Angry by Gayle Rosellini (1985)

Iphone Apps - For various CBT techniques & relaxation that were  recommended to us

Though diary Pro - for CBT skill app., log your thoughts & email them to yourself. a good way to log them on the move.

Activity diary - during depression, one technique in CBT is to log your activity & rate the enjoyment, achievement & restfulness

Sleep Cycle - brilliant for monitoring your sleep patterns through depression, to see when you start to improve. Also great for waking you up when you're in light sleep rather than deep sleep!







Deep relaxation - Hypnosis - Guided visualisation, that helps you put those busy thoughts to one side & helps you get to sleep.
This is the same guided visualisation exercise that we do in the Priory. It's a lovely beach visualisation.
It takes a bit of practice, but once you've got it, you'll use it often before going to sleep. It's $3.99 to download, but well worth it as it will help you stop all those thoughts going through your brain & help you get to sleep.



At ease - mindfulness app. for anxiety & worry. Voice guided breathing meditation

Haptic - depression

Headspace - mindfulness iphone app.
A brilliant app that gives you easy daily 10 minute mindfulness exercises. Just sit back & listen.
I found this the best one to get into it as they were short sessions.

I think it was free to download the beginner sessions & you can pay & upgrade if it's your thing






Mnf - Mindfulness This was recommended to me by my 1-2-1 therapist.
It's a mix of 5, 10, 15, 20 & 30 minutes meditation exercises, a 10 min relaxation (note the voice is american, so if may not work for everyone)
It's $1.99 to download, but worth it





Relaxation & recommended Mindfulness meditation

• Guided mindfulness meditation by - jon kabat-zinn

Websites recommended

1. Centre for clinical intervention - website
2. Depression module is recommended.  Not sure if this is the page, but looks like the right website: http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=37
3. Perfectionism - Overcoming Perfectionism: Information Package to help you understand what is helpful and unhelpful about being a perfectionist. http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=52
4. Improving Self-Esteeme - Overcoming Low Self-Esteem: Information package to provide you with some information about low self-esteem - how it develops, how it is maintained, and how to address this problem. http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=47

 Assert Yourself! - Improve your Assertiveness. Being assertive is an important communication skill which can reduce your levels of depression and anxiety and improve your self esteem. http://www.cci.health.wa.gov.au/resources/infopax.cfm?Info_ID=51