Tuesday, November 16, 2010

Today, Father, is Father's Day

I know what the calendar says, but for me today is Father's Day.

For more than 2 decades, mid-November can be counted on for two things:  cold, biting rain and a flood of memories about the complicated man who was my father.  Like the bracing sting of a cold rain that makes you put your head down and your collar up, memories of my father give me chills and remind me that I should have been better prepared.

Now before anyone jumps ahead and makes any assumptions, I use the word chills because his quick death from cancer abruptly punctuated our relationship and left me with lots of unresolved questions and feelings.  I can't think of him without wondering how he would think about what's happened to me, my brother and sister and the world in general.  I keep thinking that he and my wife's father would have liked one another and wish I could be certain.  I want to ask his advice about all manner of things and I can't,  I would like to take one more trip with him.

My father was a funny man.  He liked to laugh.  He liked to make people laugh.  And yet my clearest memories were of a quiet man who seemed to be happiest in his workshop or in the woods with his chainsaw.

He had an astonishing social network in the days when that was measured by handshakes and first names and not numbers on a monitor.  Whatever the issue, it seemed that he always knew who to call and if he didn't, he would find out.

One of the traits my father had in spades was that he was genuinely interested in people.

When I was in high school, my dad took me to England.  After spending a few days in London, he rented a car and we drove south toward Brighton.  We stopped for lunch at a place called the Ship Inn.  I will never forget my father's advice upon entering this pub.  He said you should always sit at the bar because then you'll really find out what's going on.

On this occasion, he broke that rule--I think it may have had something to do with me being under age--and we sat at a table next to the window.  As we were eating our lunch, my father became distracted.  There was something going on at the bar.  As it would turn out, the previous Saturday, the pub had run out of lager and had had to borrow a keg from a pub down the street.  We had arrived on their regular delivery day and now they were trying to figure out how to get the replacement keg delivered to the other establishment.

My father left me at the table to finish my sandwich and fizzy lemon and he went to the bar.  In no time at all he had volunteered to wedge the keg into the back of our car and deliver it himself.

And like that, he had transformed himself from a tourist to a local.  Suddenly he was a celebrated customer and surely he would have another glass to celebrate his new celebrity.

After the toasting, came the packing, or rather the repacking of the car.  Suitcases had to be moved into the back seat so that the keg could be loaded into the trunk.  A guide was assigned to ride with us to the other pub and see that the keg was safely delivered.

At the new pub--I don't remember the name, but I do recall it had something to do with birds--my father was again a celebrity:  the great problem solver from Canada who had volunteered to deliver the beer.  Such a noble act had to be toasted and so we spent another hour at another pub.

The barman took us on a tour and we were shown the owl that was the pub's mascot.  It lived in a cage in the courtyard behind the building.  I don't know much about owls, but to my eye it seemed like a pretty big bird.

While we were sitting there, celebrating the completion of our mission, my father's ears again perked up.  A group of French schoolgirls had come into the bar and were engaged in an animated conversation.  Always ready to be helpful, my father, in his absolutely fearless French, volunteered that there was an owl in the back of the bar.

Perhaps it was a question of cultural competency, perhaps it was because he had had one too many celebratory toasts, but whatever the reason, the schoolgirls were not at all interested in what my father was trying to tell them.  There was a brief pause and then they went back to talking amongst themselves as though nothing had happened.

Like that story, there were episodes in my father's life where he experienced tremendous success and others where communication was a barrier to understanding.  But also like that story, which he told for a long time after we got home, the takeaway is the story.  Dad loved to tell stories.  He liked best the ones in which he was the hero, but so long as it was funny, that didn't always matter.

That's what I have are stories, many of which I was present for and some where I was not, but that have been elevated in the retelling to the level of myth.  They are a comfort and a guide, like the fractured fairy tales from the Rocky & Bullwinkle Show:  they have a lesson, but perhaps not always a helpful one.

And then there is the story that began in the summer of 1989 when he learned he was sick and ended on November 16th at a pay phone in Toronto's Pearson Airport when I learned I had waited too long to make the trip home.

My father was not always an easy man to love, but, as I grow older, neither am I.

I miss him and have felt his loss more keenly as the years have passed.

Happy Fathers Day

Graham Campbell
--Associate Director


Monday, November 15, 2010

Self Care- An area so many of us neglect

So many of us in the mental health field, whether it be prevention, education, advocacy, or treatment, spend so much time taking care of others that we forget about ourselves. We may rationalize that it would be selfish not to attend that meeting even though we haven’t gotten nearly enough sleep all week, or we may label ourselves lazy if we try to put a little more balance in our schedule instead of stretching it to the max. But these are just the kind of things we need in our lives, especially working in the field of helping others.
We need balance, sleep, and a plan for not burning ourselves out. If we continually put ourselves last (because we think we’re invincible? I’m not sure…) there will be higher likelihood of us acquiring burnout.
Some symptoms of burnout include:
  • Every day is a bad day.
  • Caring about your work or home life seems like a total waste of energy.
  • You’re exhausted all the time.
  • The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.
  • You feel like nothing you do makes a difference or is appreciated.
The negative effects of burnout spill over into every area of life – including your home and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it’s important to deal with burnout right away.

It’s important to remember that you can have these feelings not necessarily because what you are doing IS mind-numbing or a waste, but because you have neglected yourself to the point that this is just how everything FEELS.
Some ideas for self-care:
  1. Learn to air your feelings.  Don't keep them bottled up inside you. Share your sorrows and disappointments with someone you trust. Remember, expressed feelings are changed feelings.
  2. Avoid comparing yourself with others by admiring their gifts and ignoring your gifts.  This kind of envy causes self-disgust. Put no one's head higher than your own.
  3. Form a small group of people you can call on for emotional support.  Agree to "be there" for each other. Offer advice only when it is asked for. Listen without interrupting. Take turns talking and listening.  
  4. Take time to play.  Remember that play is any activity that you do just because it feels good. Remind yourself that you deserve to take time to play.
  5. Don't forget to laugh, especially at yourself.  Look for the humor in things around you. Let your hair down more often. Do something silly and totally unexpected from time to time.
  6. Learn to relax.  You can find books, tapes, programs, classes, instructors and other materials to teach you how to relax. Relaxation improves the mind, helps the body heal, and feels so much better than stress and tension.
  7. Protect your right to be human.  Don't let others put you on a pedestal. When people put you on a pedestal, they expect you to be perfect and feel angry when you let them down.
  8. Learn to say no.  As you become comfortable saying no to the unreasonable expectations, requests or demands of others you will discover that you have more compassion. When you do say yes to others, you will feel better about yourself and the people you're responding to.
  9. Change jobs if you are miserable at work.  First, try to figure out if the job is wrong for you or if certain people are causing you to feel miserable at work. Try paying more attention to the things you enjoy about your job and less attention to the things that annoy you. Remember that all jobs have some unpleasant aspects.
  10. Stretch your muscles.  Break a sweat. Go for a walk. Ride a bike. Park farther from the door. Take the stairs. You don't need fancy clothes, club memberships or expensive equipment to add exercise to your daily life.
  11. Practice being a positive, encouraging person.  Each time you give others a word of encouragement you not only feel better, but you build up your best self.
  12. Pay attention to your spiritual life.  Slow down. Practice sitting quietly. Listen to your inner voice. Spend time thinking about the things which bring peace, beauty and serenity to your life. Find the courage to follow your own spiritual path if a traditional religion has not been helpful for you.

In addition to all of this, I would suggest looking up books on secondary trauma or how to prevent burnout. Please take time to think about yourself, even if just a little.

We are all in this field because we have a passion for helping others, and that is a good thing. But we must always help ourselves first, because if we don’t, we one day may not be able to help anyone else.

--Anna Hagley
PAVE Assistant Coordinator

Sunday, November 14, 2010

Get Enough Sleep

The next tool in the Live Your Life Well Toolkit, Get Enough Sleep, is timely as we hav just set our clocks back an hour and returned to Standard Time.
As the changeover date approached, radio and television were full of reminders and the promise that we could all enjoy an extra hour of sleep.

An extra hour of sleep: more than sufficient compensation for having to change all of the clocks in your house (and the batteries in your smoke detectors).

It is a compelling offer, no doubt.

I have spent most of my adult life in search of just a few more minutes of sleep.  Every morning, as my world comes back into focus, I try to calculate what trade-offs I have to make for just a little longer in my nice warm bed.

I go through all of the stages of grief at the start of every day before my feet ever hit the floor. 

Denial is immediate when the alarm goes off.  I don't care who you are, as soon as you turn off that noise, the first thing you do is get visual confirmation that the clock went off at the time you set.  Even though it went off at six-thirty every day this week, I will swear on a stack of TV Guides that I just turned out the light and it just can't be any later than one a.m..  Of course, the last thing I remember before going to sleep was the funny way that the cat was looking at me. 

Could happen.  I mean he's home all day with nothing better to do.  He could have figured it out by now.

But no, a blurry-eyed visual confirms that it is six-thirty:  time to get up.

The bed is warm, the room is still dark and the house cold.  Surely another few minutes won't matter.

And then the alarm goes off again and I realize that, instead of permanently silencing this morning terrorist, I merely wounded it by stabbing its snooze bar.

(I just want to say for the record that there is nothing satisfying about a five minute snooze.)

Maybe it's just me, but alarms sound angrier the second time around.  It's like when in the role of Jack Bauer, Keifer Sutherland is able to convey a measure of resentment toward the people who attack him and who he is then forced to kill.  "Look what you made me do.  I didn't want to wake you up, but you made me."

It does not bode well for the rest of the day when you start off being threatened by an inanimate object.

There is no bargaining with the clock, it must be silenced by any means necessary.  (For those who think I might be overstating this conflict, I draw your attention to the Runaway Alarm Clock that is designed to sit on the floor and then when it goes off, it also takes off.  It has wheels and can run under the bed, or even out of the room to simultaneously incur and avoid your wrath.)

The next stage is bargaining.  I'm awake, but still reluctant to get out of bed.  My mind begins trying to remember my schedule, how much time it takes to get to work.  Next, I reflect on issues relating to personal hygiene.  I had a shower yesterday, right?  Can I get through all I have to do today with an extra coat of deodorant and a hat?  My spouse describes her bargaining process as figuring out what she's going to wear and sometimes this process can take a long time.

There is an audible cue when you enter the depression stage.  It could be a sigh, or a grunt, or a favorite epithet:  whatever the noise, it is a sign of surrender.  The battle of another night's rest has been lost.  Once this point is reached it is not a question of if you are going to get up, but when.

The next and final stage--acceptance--comes pretty quickly.  Another day will not be denied and so I pull myself to my feet and shuffle off to the bathroom.

But the mind deprived of sleep is like a daytrader on crank:  it begins to plan on how quickly it can get back to bed and what compromises will need ot be made to make that happen.  Do I really need that class to graduate?  Will they miss me if I don't go to that meeting?  I worked over last week, I should be able to take off early today.

So I lurch through my day trying to get everything done so that I can get back to bed, but when I finally do get to go home and can go to bed, I don't.  I instead engage in a thousand different time wasters so that when I do go to bed I am so exhausted that I have these hallucinations about my cat.

We delude ourselves that sleep is something we can catch up on.  Seven to eight hours per night is an average, isn't it?  If I get three hours tonight and thirteen on Sunday then it will all balance out, right?  We approach sleep like we approach planning for retirement:  I will gladly sleep tomorrow for life lived today.

The sad truth of growing up is that while it seems like the days all run together, they are in fact closed sets.  If you don't get enough sleep today then there is no making that up:  sleep deferred is sleep lost and you know how cranky you can get.

Research documents the correlation between sleep and mood, something our mothers tried to teach us from the very beginning.  Granted, nap time for toddlers is just as important, if not more so, for their sleep-deprived parents, but it always seemed like such an artificial interruption in the day.

Like so many lessons that parents try to pass along it, at the time, had no context.  It was not until we have our own experience of sleep deprivation that we recognize the value of nappy time.

Other cultures have a much more practical relationship to sleep.  Like my dog who insists on being outside just in case he might miss someone who had not had the opportunity to tell how beautiful he is, North Americans think we have to be awake all the time.  We drug ourselves into being alert and then we drug ourselves to get some sleep.  There are many countries that stop in the middle of the day for a national time out.  It's the warmest part of the day, the world and its troubles will still be there in a couple of hours and, with a nap, we'll be better able to deal with them.  Like the song says "only mad dogs and Englishmen go out in the noon day sun."

We teach ourselves that sleep is a luxury that we can't afford, that there is too much to do and not enough time.  But, for a cultue, that prides itself on its capacity to innovate, our day and night sleep deprived society has deprived itself of an important fuel source to drive that capacity:  dreams.

I was recently forced to take some time off to recover from surgery and though I railed against the house arrest and the inactivity, I was struck by the fact that I was having vivid, cinematic dreams. On one occaision, the dream was so vivid that it woke me up and I cannot recall the last time that happened.

Provided the luxury of being able to ignore the alarm clock and forced to pull back from the stress of work, my mind was freed to take me places in my dreams that I had never been.  (That so many of those places and situations seeemed to result in my being chased by one malefactor or another is perhaps a subject for another time.)

My personal psychology to one side, the act of dreaming enables the dreamer's subconscious to make connections and create images that can inform their waking life.  Logic and due diligence will take you a long way, but sometimes to complete a journey you need a touch of the poet.

I'm back at work now and my dreams have been replaced by long days and short nights.  I have returned to a routine that allows me to process the task in front of me, but blinds me to a broader vision.  I get up because I have to and then stay up until I can't.  The net effect of this self-perpetuating cycle is a sense of numbness.  It's hard to feel much of anything except the depressed acceptance at the start of another day and the ache of exhaustion when it's over.

But, on the bright side, as least I get an extra hour of sleep once a year...unless of course the cat has other plans.

--Graham Campbell
Associate Director

Wednesday, November 10, 2010

Comforting Routines

Due to a family member's illness, I took showers for a while at a hospital fitness center. By the third shower, I had figured out to hang the towel over the shower door with one-third hanging on the inside of the door and the other two-thirds hanging outside the door. That way it was handy, reasonably sanitary, and mostly dry. I got better at remembering the dental floss and bringing a plastic bag for laundry. On the way to the gym, I stopped to get coffee at the cafeteria and I took the short-cut through the rear exit of the cafeteria.

Sometimes routine feels like a trap, a daily grind. But I am reminded how comforting it is to develop routines, even (or especially) in the midst of life's chaos. It reduces stress and exhaustion because you don't have to think about each little cotton-picking detail. 

--Judith Allee
Parent Support Coordinator

Monday, November 8, 2010

Ah, Technology

I remember when I got my first answering machine how exciting it was to see the little blinking red light and know that someone had tried to call . . . me! And had left a message! No more wondering and waiting if a potential employer had tried to call me. Or a potential date. The machine was a gift from my then just-a-friend (but husband-to-be), so occasionally the blinking light represented a message from him, as our relationship transitioned to the big Something More.

Now, to be honest, I have a small sigh of relief when the message light is off. It feels like one less "to do" on my long list. Except that I'm often rewarded by a message that totally makes my day. Sometimes it's from a parent who is excited about the change in his or her child's behavior. Or it could be a class member or graduate of our Getting Ahead classes (for low-income people who want a better life), or a volunteer who has found a rewarding niche. I have a confession: Sometimes I save an encouraging message for a week or so just so I can it hear again on a day when I need a little more glow. (Smart self care? Or pathetic? You decide.)

Ah, technology. I love-hate it!

--Judith Allee
Parent Support Coordinator