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Tuesday, October 30, 2007

Chronic Crises: Working with the toenail of the elephant

I just finished co-presenting a three day crisis intervention workshop (www.crisisinstitute.com) with my colleague Dr Mike Condra. This is a workshop we offer every October in Kingston and we meet dozens of crisis intervention workers from across the country who come to retool and hone their skills.

During this workshop, I am often asked questions related to working with clients who are chronically in crisis.

Most helpers say that they find clients in chronic crisis to be the most draining clients to work with: their seemingly endless demands, high needs, difficulty self-soothing and sometimes poor problem solving skills. The fact that we will work incredibly hard to set up a referral link for them and then the clients will sometimes sabotage the help they are being offered. The self-destructiveness, the splitting...

I have spent a lot of time pondering this challenge and seeking training on working with high need clients, and have the following suggestions for anyone wishing to continue helping such clients and retaining a respectful, helpful stance while not burning out.

1) Let's reframe success: I think that we need to re-evaluate what we consider to be progress or success in therapy with high needs clients. I call this "working with the toenail of the elephant". If, in the middle of a session, you find yourself feeling frustrated and stuck, re-assess your goals. Are you trying to fix the whole elephant at once? Clients in high emotional distress often see many issues as equally urgent and we can get swept away in the energy of this emotional disorganization. Focus the session on the smallest toe of the elephant and work from there.

2) Labeling - Rethinking the use of damaging diagnoses such as Borderline. Are we using the term borderline to refer to the high level of emotional disorganization a client is experiencing, or are we saying borderline to morse code "manipulative, frequent crisis, difficult, treatment resistant" to colleagues? What does it mean for a client to receive that diagnosis when they seek help in the future? Why are men almost never given the borderline diagnosis?

I recall when I was studying at Columbia University my instructor, Dr Farber, told us that borderline personality disorder (bpd) should really be renamed ptsd as the stats on the number of clients with bpd who have experienced childhood abuse and neglect was in the 90%. If this is true, and bpd clients are nearly all trauma survivors, doesn't it then make sense that they use poor self-soothing techniques at times?

3) Do some reading/attend workshops. There are some good books on this topic, as well as some excellent workshops working with clients in chronic crisis.

John Briere, trauma expert and gifted researcher and presenter offers a deconstruction and reconceptualisation of the concept of BPD. He will be presenting in Toronto in November (see sidebar for information) and I highly recommend attending his training for tools and new ideas on this topic and on trauma therapy in general.

Any presentation by the school of Narrative Therapy (Michael White and others) offers a truly refreshing look at "treatment resistance".

If you have other suggestions, feel free to post a comment at the end of this blog entry.

Books:
James Masterson has written a very powerful book called "THE SEARCH FOR THE REAL SELF: Unmasking the Personality Disorders of our Age" (1988). Interestingly, in a personal communication with John Briere, where I asked him how he felt about Masterson's book, he replied that he felt Masterson wasn't compassionate enough towards clients with personality disorders and he found him too labelling. I have to agree with Briere, but Masterson still provides a very helpful angle that focuses on empathy and compassion and uses attachment theory to better understand why some clients are so emotionally disorganised. So, caveats aside, the Search for the Real Self still remains #1 on my book shelf.

Here is a description of the book, excerpted from Masterson's own website:

"Some are outwardly charming, confident, and apparently successful; others are obviously struggling with feelings of inadequacy; while still others lead lonely, isolated lives. All of these individuals suffer from today's characteristic personality disorders - borderline, narcissistic, or schizoid - caught in a knot of self-destructive behavior that eventually sabotages their lives.
Many compensate for their inability to know themselves or establish meaningful relationships with others by forming superficial friendships and pursuing empty life-styles focused on competition for status rather than personal satisfaction, or resorting to alcohol, drugs, and impersonal sexual encounters. Their inner torment has long confounded themselves as well as their colleagues, family, lovers, friends, and even the professionals to whom they turn for help.

Now, in this long-awaited book, renowned psychotherapist James F. Masterson provides the keys to understanding these previously untreatable disorders which have become the classic psychological disturbances of our age, afflicting thousands of modern Americans.

The volume begins by explaining how the healthy real self develops and how it functions to enable the individual to adapt successfully to life's challenges and opportunities, express deepest needs and desires, and find true fulfillment in love and work.

Masterson then describes how the impairment of the real self early in life leads to a personality disorder: when the child's self-expression is not adequately supported, he or she may experience powerful feelings of rejection and fear of the "abandonment depression," precipitating the creation of a protective yet ultimately harmful "false self" whose function is to suppress these painful feelings at the expense of true self-fulfillment, intimacy, or even a clear perception of reality.

Drawing on vivid case histories from his practice, the author examines how this false self behaves at work and in relationships. The narcissist is often intensely competitive and domineering, demanding constant adulation from others to support his inflated false self. The borderline can be clinging and manipulative and frequently pursues an unfulfilling "instant intimacy" with a distant or unavailable partner. The schizoid remains cold and aloof, often immersing himself in work or in a wholly imaginative alternative world rather than engaging in any relationship which would threaten to engulf his fragile sense of himself.

Offering practical guidance and real hope for therapeutic success, Masterson delineates the most effective treatment approaches to help borderline, narcissistic, or schizoid personalities overcome their trauma, reconstruct their psyches, and rejoin the mainstream of life. He exposes the common pitfalls and explains how to develop the necessary and appropriate therapeutic alliance to treat each personality disorder.

While therapy offers hope of overcoming the impairment of the real self, it is not the only area in which the real self can emerge. Individual creativity also offers a valuable avenue for self-expression. In analyzing the behavior of artists with personality disorders, Masterson offers surprising insight into the lives and works of Jean-Paul Sartre, Edvard Munch, and Thomas Wolfe, whom the author respectively refers to as the philosopher, painter, and novelist of the abandonment depression. However, it is not only the creativity of artistic genius that expresses the real self. Masterson argues that the real self is reflected in everyday innovation and creative problem solving which enable us to experiment in work and in love, to find and achieve the sense of a personal meaning essential for a fulfilling life."
(From www.mastersoninstitute.org)

Another excellent resource is Scott Miller. Miller is a clinical psychologist, workshop presenter extraordinaire, co-director of the Institute for Therapeutic Change (www.talkingcure.com) and co-author of "The Heroic Client" a book that looks at empirically valid therapeutic approaches and "what works" in therapy. If you have a few minutes to spare, go visit his website and see for yourself.

I would also suggest reading or re-reading Judith Herman's pioneering book: Trauma and Recovery and Pearlman and Saakvitne's hefty tome Trauma and the Therapist: Countertransference and Vicarious trauma in psychotherapy with incest survivors.

Saturday, October 20, 2007

Report from Strathmere, WHP's Fall retreat


















If you live near Ottawa and are ever looking for a great locale for a meeting or retreat, I would highly recommend Strathmere (www.strathmere.com). Strathmere is a country retreat, with barns that were converted into beautiful meeting rooms and it has excellent food and outstanding service. I have been looking for the ideal setting for our CF retreats and I think this is it. The also offer overnight accommodation which would make the possibility of an overnight retreat very appealing. Something to think about down the road.

This week was the Fall offering of WHP's Walking the Walk workshop, and I had the pleasure of meeting a highly varied group of helpers. For those of you who participated in this workshop, I have enclosed below the self care strategies that you produced during the "bowl game." My only regret is not taking a photo of peewee the pumpkin, but she's standing guard at Strathmere, full of the rewards of the work that we gave her during our circle.

The best part of these workshops is the privilege of having a group of helpers spend a day together, sharing common experiences and offering validation and support to one another. We spend so much time working in isolation during our day to day work. In fact, in their ARP training program for compassion fatigue therapy, Baranowsky and Gentry list the following key elements as being key to keeping compassion fatigue at bay:

1) Resiliency Skills: “rebounding from life and work difficulties” - “strengthening areas of our lives to cushion the fall when the going gets rough”

2) Skills acquisition: "What symptoms are being caused by areas of work where I do not have adequate training?"

3) Self Care: “What symptoms are caused by the professional overextending themselves in their work or personal lives?” Strategies involve developing or improving soothing skills, boundaries.

4) Internal Conflicts: Unresolved personal issues, knowing what we need to do yet being unable to do it (eg physical exercise, proper eating etc)

5) Connection with others: “Developing a personal “therapeutic community” is mandatory in preventing CF." (Excerpted from Baranowsky and Gentry, ARP training manual (1999))

Self Care Idea Factory


Here they are, in no particular order. Can you pick three you can commit to in the next month?

-Pedicure
-Walk in nature
-Play hooky for a day
-"Chill out dude!"
-Time with kids/pets
-Cooking/baking
-Short road trips
-Soak in bathtub with candle light
-Connecting with friends (call them, go to movies)
-Play dress-up with child
-Try something new (new place, new food...)
-Book a massage
-Gardening
-Listen to music/dance
-Play a musical instrument
-Enjoy loud music to unwind without worrying about others
-Share food with friends/co-workers
-Laugh/have fun
-Lighten up/get silly
-Take a nap
-Have a cup of tea
-Creative endeavour: knitting, painting
-Dancing (ballroom, belly)
-Take flying lessons (or not!)
-Learn something new (hobby)
-Connect with friends over lunch
-Take time off
-Exercise, try a new sport
-Enjoy a glass of wine
-Reflexology/pedicure
-Go to the beach
-Have a party
-Read a fun book
-Start recreational swimming at the Y
-Humour in the workplace
-Develop your spirituality
-Walk/cardio
-Nature-related activities
-Take birthday off
-Go to a spa
-Book a weekend getaway
-Get your hair done
-Spend time with nature
-Photograph new things
-Go to movies, museums, art gallery
-Try something new

Sunday, October 14, 2007

Soccer Dads, hockey Moms, Basketball Grannies...


Before introducing my posts, I must share with you this photo that was taken at my latest workshop presentation. The agency rented a gorgeous bowling alley (totally redone retro-style) and although I had to compete with the pinball machine noises once in a while, it was good fun. I couldn't resist asking to have my photo taken inside the Airstream trailer that has been converted into a bar. I assure you, I do not have a boring job!

This week, I am posting two different articles. The first, which will follow this intro speaks for itself. The second needs a bit of an introduction and context. It was written by my friend and colleague Dr Deb Thompson, who is a clinical psychologist in private practice and who is also in the process of certifying as a coach through a very intensive and fascinating program called Integral Coaching (based in Ottawa: www.integralcoachingcanada.com). Deb recently completed her first full marathon and sent her friends and supporters the following piece. I asked whether she would be willing to share it with the Compassion Fatigue Solutions Blog as I feel she touched very eloquently on so many issues we all face as helpers: the inner critic, the drive to push and achieve, the competing demands, balancing, self care, insight. See below for Deb's entry.

Today, I would like to share some thoughts on parenting and self care.
Yesterday, I was sitting on the bleachers at my son's hockey game, and was overhearing (yes, I am a shameless people watcher and even more scandalous eavesdropper. You will recall the journalism aspirations from my childhood - or perhaps I would have made a good anthropologist if you could actually make a living being one. Some of my favourite books when I was young was anything written by the ethologist Desmond Morris). Anyhow, I was listening to parents around me talk about their Saturday routine:

Woman in brown turtleneck: "We were at the arena at 7am today for middle child's game, then raced back home to pick up older child and take her to dance lesson, then raced back home again to get youngest child to his basketball practice, then two of them had birthday parties in two different parts of town and we are going out tonight so I'm not sure when I'll have a chance to even get changed!".

To which Man with crew cut (we live in a military area) replied: "I hear you, junior had to be at soccer at 8am AND we had the builders coming to fix our driveway while my older child had to be at his hockey practice. It's crazy isn't it?"

I had two reactions to this (and I hear these stories every week as I sit on the bleachers doing my people watching). My first thought came from the Critic (do you have one? Everyone has one, non?).

Critic said: "tsk tsk, these overcommitted people who enroll their kids in more than one activity, probably feeding them junk food in the car on the way from karate to swimming lessons. When will people learn to scale down? This is insane. When do they have time for themselves, do they even get any physical exercise or is it just always about sitting on your bacon watching your kid play sports. Do they all think their kids are going to the olympics! Tsk tsk..."

Then, suddenly, I was visited by a totally different voice, the Compassionate Voice who said "You know, those crazy years of driving children to hockey and soccer are very brief. Maybe these parents are having a wonderful time taking a few hours out of their day to sit (perhaps mindfully) and relax and watch their kids play games and have a lovely time. Maybe these parents are really enjoying the sense of community of meeting the same parents every week and sharing stories and common experiences. Gosh, maybe some of these parents waited years to have children and went through tons of fertility treatment and maybe even adoption for the joy of watching their kids play hockey.

Compassionate Voice continued, "Look around you, how many parents look harried and stressed out?" (my unempirical unscientific answer would be about 25%) and what about the rest? Well, to be honest the rest of them seem to be having fun! No, really, I looked around on the bleachers and I saw parents talking to one another, getting involved in the management/coaching aspects of the children's sports, taking part in the sports themselves. I also saw parents enjoying their children's youth and energy and having fun watching them play sports. The Dad with crew cut had a huge smile the whole time he was at the game, and he seemed to be having a wonderful time.

What is the take home message here? I guess it's twofold, first, that my inner critic is alive and well and ready to pass judgment on how people manage their time (and pass judgment on my own actions), without taking the extra step to assess the full picture and secondly, that sometimes, Compassionate Voice doesn't get much air time.

If you were able to relate to the story above, whether it be with your kids or with your own extracurricular pursuits, do you know how your Critic and your Compassionate Voice react? I know that I value Critic's input and it has helped me enroll my children in one, count it, one sporting activity at a time. Critic is also helpful in figuring out my self care situation. But sometimes, Compassionate Voice needs to have input as well.

Do you have something going on in your life right now that needs to be filtered through your compassionate voice?

Journeys to the softer, slower, gentler and better balanced side of life!

Hey sportsfans

Well here I type with rather tender legs, finally getting to write my first race report...

Toronto Waterfront Marathon September 30, 2007

Leading up to this race, my first marathon, I spent a lot of time fantasizing about what it would be like, especially during all those hours running out on Highway 2. I looked forward to the happy buzzy atmosphere I have loved at shorter races, and feared an attack of the legs o'lead in the last miles. I worried if injury or illness would prevent me from participating or finishing. I started noting endorphin-induced epiphanies for this race report or the See Jane Tri retreat weekend about life lessons from sport.

What I had not anticipated was how recently re-entering training to become fully certified as an Integral Coach would plunge me into questioning many of my choices in life, including whether or not to go to the marathon. In the three weeks prior to the race, being coached had brought me face to face with my propensity to over-cram my life, and called me to examine my many choices that have brought me once again to this point of burn out. My probing extended to all corners of my life, into the role of my hobbies and habits, including long distance running and racing. Was this just another addiction, under the guise of 'health'? Was running a restorative relaxing practice I loved? Was I escaping my life and its demands through running? Did running bring certain blessings? Did running so much close out other good things? Was it a fab way for me to stay fit and well (and get to eat cinnamon rolls and stay thin)? Was doing a marathon my "go big or go home" way again? Did running bring some great relationships to my life? Was I unwise to go ahead with the marathon given my exhaustion and overwhelmedness? Could I drive myself bonkers trying to figure this out?

The answers seemed to be "yes" to all of the above. It was and, and, and... not either/or.

So I was confused and uncertain. I tried to let myself be open to going and not going, not forcing a decision. Over the last week or so, my desire to experience the race I had readied myself for surfaced in my somewhat disheartened heart with a palpable shape, albeit less solid than I would have liked. I wondered if this somewhat sober and wobbly decision was in keeping with my desire to accept the unfoldings of the race (my life) with less insistence on certainty/control, and even a useful dampener to my over-excitability that had led to me not pacing well in several half marathons (my life). I can find a silver lining in just about anything evidently.

Off I went to Toronto alone on the train, my family staying home with our new young pup. I was eager to hear John "The Penguin" Bingham, the comedic champion of the ordinary runner, speak at the Expo. I have loved his credo, "The miracle isn't that I finished. The miracle is that I had the courage to start" since my early days, 4 years ago, of starting to walk, weighed down by about 90 lbs. of extra weight, 15 years of a busy but so sedentary life, and the ego of a former high school athlete. I remember walking out 15 minutes, and turning around to hobble home in a variety of gaits to vary the pain. It took much courage and faith to keep on walking, and eventually walk-jogging in an unwieldy body, more than running for hours does now. Listening to Bingham encourage people to enjoy moving their bodies, however 'waddly' their steps may be, was golden. He spoke about running/racing with a sense of wonder, not expectation, which seemed so appropos it was eerie! I spoke to him briefly, thanking him for his motto, and was struck by his gracious and warm presence. I felt renewed in my tender intention to stay loose and light in my head, with some room for hoped for finishing times, but moreso being in the marathon as a celebration, an experience, an opportunity, a blessing, a challenge... the 'full catastrophe'. The totally unwelcome but undeniable fact that one day, maybe sooner than later, I won't be able to run any more was on my mind, with my desire to revel in my regained mobility while I still have it. I thought of all the people I know who would love to run or move their bodies freely, but cannot, and felt what Sue calls the "attitude of gratitude".

In the blink of an eye, it was morning, and I was up up at 4:45 a.m. to eat, drink, go to the can, rub silicone on the bits that get chafed, get dressed, go to the can, write the words "celebrate" and "wonder" on the back of my hand, and go to the can. Time to head out and find a coffee, which was pretty funny, since all the other patrons at Fran's Diner had evidently been out all night, and would be crashing in bed while I was out hammering out the miles. Off to the race start! What a throng (about 11,400 runners in the half and full marathons, from 44 countries, up to age 80)! The air was electric with excitement, nerves, anticipation. I decided to use a "pace bunny" to try to run more steadily, and to aim for a finishing time that seemed in sync with my training runs (4:00 hrs). This was good until about 16 or 17 kms, when I began to get an inkling of my classic race problem with quadricep pain, which had clearly set in by the half way mark (21 km)... I let the bunny and her group go, and settled in to just run my best. On two loops of the course we got to see the top runners on their way back... amazingly sinewy athletes... indeed, the record for a marathon in Canada ended up being broken by the winner (2:09:30). I cannot run one km as fast as they run 42.2 ... mind boggling! Well, it was an unseasonably warm and very sunny day, and I tried to stay hydrated and use energy gels as planned, but by about 30 km, some nausea had set in, and my quads were very sore, and I needed to take some walk breaks. I shifted my goal again, this time to finishing. Bingham had described the 'brain melt' of the last miles rather humorously in his talk the day before... and I smiled a little when I got hopelessly confused between '35 km, 7 to go' and '37 km, 5 to go'. I started to set very small goals: run to that post... good... run to that hydrant... good. I felt massively fatigued, even sleepy, and thought of how Kyla had described people in the Ironman lying down in the gravel at the side of the road. The last few km were very foggy... I kept trying to listen to the words on the music on my iPod, and just keep moving ahead. The last song that came on was a fabulous one I recently got from my coaching course: Every Little Day by Greg Greenway: "I felt terrible, I felt lucky, at the ways things are, like a glad accident, like a bright shooting star, like a brave little ripple in an ocean so large"... with a mercifully lively tune/beat. I thought I would cry crossing the finish line (chip time: 4:20), but instead I felt a little stunned ("can I really stop now?")... the tears came when the medal for finishing was put around my neck, the magnitude of this accomplishment overflowing me. Then it was time to drink, drink, drink... which had my brain back in gear in an hour or so. The legs were pretty bad, so I sucked it up for my first trembly ice bath to try to reduce inflammation and suffer less later. And then home on the train to my lovelies, and a much more pleasant warm bath, and to bed for 8 p.m.

On the train there and back, I did some journaling, reflecting on what I had learned in these past 5 months and culminating 4.33 hours. One big one has been paradox, something I really wrestle with, always seeming to prefer the seeming solidity of uncontradictory conclusions even as I might know it is illusory. The rigorous training was about and for the race day -- while I would have been running regardless, the structure and duration of my runs was definitely in preparation for a one day event. All this hard work, which was necessary but entirely insufficient for the race to transpire as desired. How to hold the marathon as a focal motivator yet be open to it being kyboshed by injury, illness, life's unwelcome droppings was such a difficult tension to try to stay with, rather than slipping to "well I can't fully control the result through my efforts, so I can't risk fully wanting or commiting", or "I prepared and worked hard, and now the outcome should follow accordingly". To do what I could do to ready myself, and yet be open to the final day's surprises. To let go of my expectations or hopes during the race, over and over. I am beginning to realize that this will an ongoing opportunity for me, and maybe for most of us; to stay with the sweet and gnarly challenges of the serenity prayer -- God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.

One gift from the training was on the "changing what I can" side: the development of more faith in the adaptive powers of my body and mind. What looked so very daunting at the start of my training program, especially three 20 mile runs, became manageable by the time those days arrived... because I had done the 12 and 14 and 16 and 18 mile runs by then. I think about how often I freak myself out at the beginning of a process in thinking about how I am not yet prepared for the culmination. I smile at the silly arrogance under this self-doubt... somehow expecting to be ready without preparation. This lesson is front and center as I begin a 9 month certification program in Integral Coaching, and worry if I will be fit for the final exam. My teachers tell us: trust the process, do the work, and you will be ready. One of our practices is a 20 minute sitting meditation 6 days a week; to choose to take our seats, to be open to the sitting as it is that day, to gradually build our capacity to be with "what is". And so it has been for me with my running this year: not so much a "just do it" in a harsh or driven way, but in the way of an abiding commitment to a proven process that sometimes shifted in the details, but did not actually waver overall because of holidays, heatwaves, headwinds, and most of all, not feeling like it. And there has been something really valuable in having known this steady dedication to 'taking my seat', and having my capabilities shift over time.

However, to date, my faith in transformation through practice is pretty limited to active ones. Running shines another light for me on how hooked I am on going forward, action, doing, the yang side of life. Tapering for a race, running less and less, and eventually not at all, makes me so anxious that I will lose all my fitness, all my ability... and while intellectually I know this is ridiculous, I cannot seem to hang on to the substantiveness of my strength without very recent concrete evidence of it. Or yet fully believe in the development of power through times of rest, nondoing, yin... for muscles or me in general. Such fear... fear I am trying to both be gentle with, but not necessarily as fully driven by. A recent run on a suddenly cold day in my customary tank top let me squirm in how very loathe I was to turn back, catching in my deep groove of "onward", scratched over decades. I was inspired to return home for a long sleeve shirt as a drop-of-wood-filler move in honour of self-care, flexibility, and being able to turn 'back' more readily in my life... in coaching conversations that are not landing as planned, through to reconsidering where we will live, and shifting how I make a living, and how I would even define "a living". Cool.

Something else that is getting more clear for me is how much I like familiarity and sameness, and struggle with the discomforts of newness, even when it brings goodness. Breaking in new shoes, that I know I need for the fresh cushioning, always makes my feet go numb against the stiffness of the soles. And so it is with new practices and concepts... oh so shiny and appealing at first, but then they feel tight and stiff and make me cry for my old scuffed squishy ones back, even though they don't really support me anymore! The cycles of excitement, disenchantment, and re-engagement that I am spinning through in these early days of being coached, and see in my clients in their ongoing processes of development too, spiraling towards steadiness and embodiment. This shoe metaphor reminds me to lace on the new stuff a little loosely at first, to not panic when it feels stiff and foreign, to allow for alternating between old and new while new is so unfamiliar, to trust in gradually feeling my foot soften and imprint new into a better fit, and to relax a little into the never-ending-ness as new becomes compressed and unsupportive someday...

Finally, the marathon reminded me of how readily I can get stuck in my own pain, imagining myself to be alone, and my suffering to be somehow unique. I come back to what Joanne G. told me of how she had complained of leg pains to her companion late in her first marathon, and of his rather sharp reply: "look around you, everyone's hurting now"... I thought of this many times in my last grueling miles, and I would like to stay awake to this maxim more and more in everyday life too. Seeing others rejoice and cry at the finish line, as in my coaching class, my office, my home, has been a very poignant opening this past year to connect more fully, deeply and compassionately
with them and myself... an opening which lets me once again call upon the miracle of the courage to start, and to stay and to settle, and to start...

All my best, Deb

email: drdeb@bellnet.ca

Tuesday, October 9, 2007

Tips for busy times #1

First, I would like to thank those of you who have visited the blog and emailed me with comments and feedback. Community, sharing ideas and supporting one another is really the number one compassion fatigue solution. I invite you all to post a comment with a self care idea, if there is one that you would like to share with our community.

The best test of all these self care ideas is when you are really having to "walk the walk" and "talk the talk" and this week is one of those for me: I had a wonderful weekend away with my family, went up to the Laurentian mountains (or hills for those of you out West, I'm sure you would fall over laughing at the size of these little bumps but they are aged mountains to us Quebeckers, used to be huge but are really old and worn down and we love them!). The Fall colours were wonderful and we could hear the Canada Geese flying overhead. But a weekend away means that there is no time for preparing the week, and all the grocery stores were closed when we got home! Hence, a rather hectic start to a very busy week.

I will be in London, Ont. later this week, presenting to a large organisation that offers assistance to homeless men and women in crisis, individuals who often face addiction, mental illness and have very few places to turn. I am very much looking forward to meeting this team.

So, tips for planning a busy work week will follow.

I will label this post "Tips for Busy Times" and will archive it accordingly, and will add tips for busy times at a later date.

Tip #1: Make sleep and exercise your top priorities
If you have a lot on your plate for the coming work week, is it realistic/a good idea to clean out your messy kitchen drawers/make the world's coolest children's lunches/put away your summer clothes? I find that when I have a lot going on, I am not always the best judge of what take priority. So, contrary to logic, what I did yesterday when we got home from our long drive was go for a run. Yes, I went for a run, I didn't unpack the bags, clean the fridge or vacuum the house (although it sorely needed it). I went for a run to go over in my mind the week ahead and best ways to take care of myself. Second thing I did was go to bed early (after watching my favourite TV show, Intelligence. It's a CBC show about the undercover world of the Canadian mafia and police that is wonderful as it's full of intrigue but very little violence or trauma content. A rare thing.)

Feel free to send tips for busy times, and have a good week.