You can subscribe and view all previous newsletters on my website:


Newsletter - September 2024

Introduction

Hello to my regulars and welcome to all new subscribers. You can access all my earlier newsletters on my archive and if you enjoy what you read, do forward the link on to others. And I am always happy to get feedback so don’t hesitate to get in touch.


It has been a big month. After getting a call from my publisher, I went into Hawkeye Publishing to see my debut novel for the first time. It was a very emotional day to see piles of my novel waiting to be signed and boxes all set for distribution. I had the help of Lucky, who I believe was as excited as me and was all paws in for the signing gig that did take a couple of hours. Every publishing house needs a pooch!

Picture


And that evening, I met with my wonderful writing group, Brisbane Scribes, who gifted me a framed copy of my cover with beautiful messages on the back. These women are the best and most talented writing buddies a debut author could wish for. My cup is overflowing. With love, good will and yes, a drop or two of bubbles.

Picture

AAn

I am now at the nail-biting countdown to my book launch to be held at Avid Reader on 14 September. If you missed out on a ticket, you can add your name to a wait list or join me for my book chat at Books at Stones on Thursday 3 October at 6.15, where I will be interviewed by Jane Connolly, Brisbane Scribe, former Children’s Book Council judge and all around fabulous human being who has weathered a great deal of writing angst with me over anthologies, rejections, and all sorts of writerly things. There will be wine and cheese. Do grab a ticket before they are all gone.

When you become a writer, you learn so much about the art of writing, feedback, rewriting and editing. Nothing prepares you for the busy lead up to the launch of your debut novel. When you put your book (and a bit of your soul) out into the world, it is like giving your child a final hug before they start their first day of school. You think how tiny and vulnerable they are compared to the older kids, how their shiny new satchel looks far too big for them to carry. You wonder if you have prepared them enough to survive the rigours of the big world. Will they make friends? Will they cope with the demands required of them? Will they keep up? Face criticism? Be able to withstand challenges?

I know my book baby is ready. She may not be perfect, but she has been edited, rewritten, critiqued and proofed and now she needs to stand alone in the world. It is time to let go. I know she will receive positive and negative reviews, will be interpreted in ways I never considered and be understood and misunderstood in fresh ways. I am exhaling and letting it happen. She is ready. I think I am ready. Breath out.

Some of the lovely writers who read an ARC (advanced reader copy) of my book have been so generous with their reviews. Warmest thanks to crime writer Lynne Johnson who wrote a beautiful review in her newsletterDo consider signing up to it if you are a writer as she always has great tips to share.

And if you are preparing for publication and need proofreading as the final step, I can highly recommend Brisbane Scribe, Jenny Adams, a self-confessed lover of grammar and certified professional proof-reader. Jenny proofread my book in forensic detail over a weekend and picked up mistakes that had been missed through the editing process; such is the value of a final proofread. Don’t leave your proofreading to chance and be careful about trusting yourself to find errors in your own work. I recommend getting in touch with a pro like Jenny to give your words that final polish before heading to the printers. You can contact her on j[email protected]

​The next months will be busy as I share The Truth about My Daughter with the world. I am delighted to be part of a panel with award-winning authors Carly-Jay Metcalfe whose book, Breath has been short-listed for the Courier Mail People’s Choice book of the year and Kirsty Iltners, winner of the 2023 Dorothy Hewett award. The panel will be chaired by author Dr Janet Lee, winner of the Emerging Queensland Writer category in the 2017 literary awards. The panel is part of the inaugural Sunshine Coast Writers Festival. We will be speaking on the huge topic of truth, at noon on Sunday morning, 13 October at the Montville Village Hall. Do come along to this festival that is set to become a regular addition to the festival circuit.


GP wisdom

One of my regular patients, Rose presented to me asking for a dementia test as she kept forgetting where she put her keys and overlooked an appointment last week. Her father lost the last ten years of his life to dementia, and she is convinced that, at sixty-two, she is heading the same way. There is a lot of work being done on developing a blood test that may predict the risk of dementia before cognitive decline occurs, but at this stage it is very much still in the research phase.

When people are under forty and forget to attend an appointment or lose their keys, they usually joke about it. It must be that big night out with my friends, but as people get older, like Rose, they worry it is the first warning that they are on a slippery slope towards the labyrinth of confusion and loss of mental agility that accompanies dementia.

While the most common form of dementia is Alzheimer’s, there are numerous disease processes that can result in dementia. A single incident of severe trauma or recurrent concussion either playing sport or as a result of domestic abuse can lead to an acquired brain injury with the same loss of mental function. Drugs and alcohol can be toxic to brain cells, while cardiovascular risk factors like untreated high blood pressure, elevated cholesterol, poorly managed diabetes or smoking and excess alcohol can impact blood flow to the brain, which can also lead to dementia. While some dementias can impact young people, most are diagnosed over sixty-five years of age. The recently updated 2024 Lancet Commission report on dementia prevention, intervention, and care indicates that 45% of dementias could be prevented or delayed by addressing risk factors starting in childhood, ‘it is never too early, never too late.’

When I get some more history from Rose, it turns out that she has been under considerable stress with a recent marital breakdown resulting in poor sleep, loneliness and a fear of financial hardship in her twilight years. Her father was a heavy smoker and consistent drinker throughout his life.

One of the reasons many of us are so fearful of a dementia diagnosis is that it is so common. It is the leading cause of death for women and the second commonest cause of death for men. There are known risk factors like age, genetics and family history but the good news is that there are numerous modifiable risk factors which means that simple changes in lifestyle can mitigate our individual risk, delay the age of onset and even slow progression of dementia.

I pull up a simple test called cogdrisk (cognitive health and dementia risk assessment) and work through it with Rose. It is not a diagnostic tool for dementia, but is a way for individuals to assess their dementia risk profile. It takes about twenty minutes and can be completed at any age to see if you have modifiable risk factors for dementia. If you are forty and over, you can access a detailed summary of your own risks and how to modify these. It is fun to do and covers your diet, exercise, sleep patterns and how much mental stimulation you receive through reading, cultural pursuits, social interactions and challenges like puzzles or learning a language.

Rose has not been cooking meals, instead grabbing food on the run and has stopped her regular walks and Pilates classes. Her ex-husband gained custody of the dog, although she did most of the care and walked pooch daily. Her alcohol consumption has crept up to a few glasses every night and her social circle has diminished as many of her friends were their friends.

It was rewarding to work through cogdrisk with Rose as it has highlighted ways that she can reduce her own risk of mental decline and it has provided an opportunity to re-engage with some of her interests and to reach out to friends. I can’t guarantee that she won’t develop dementia, but applying the advice in her assessment will help her to live her best life. I encourage you to put aside twenty minutes to see where you can improve not only your dementia risk but improve your life overall with tweaks to your diet, social engagement and overall mental health.

And when you have a spare twenty-eight minutes, I can strongly recommend the Life Matters episode about dementia. Knowledge is power, and learning as much about this feared condition as possible is one way to reduce its devastating impact in our community.

Rose now has her own rescue pooch, Biscuit, who gets walked twice daily. On their morning walk, they have made friends with a boxer, Bronte and his mum. Rose has also joined a book club and is making a new set of friends who don’t know her husband. Her forgetfulness seems to have resolved. With a new lifestyle filled with good food, regular exercise and a stimulating circle of friends who participate in cultural activities, I am hopeful she will continue to hold memory loss at bay for many years to come.


Picture

Running

One of the commonest reasons beginners find running difficult is that they feel out of breath and this can be a significant barrier to progress as it feels so unpleasant not getting enough air into your lungs.

Breathing is fundamental to life and something most of us take for granted. It is the body’s system for getting oxygen to every cell in your body while simultaneously removing carbon dioxide. When we stress the body by running, we struggle to get adequate levels of oxygen to where they are needed and build up lactic acid which is unpleasant and results in cramping and fatigue. A focus on good breathing technique can make running a pleasant experience, build up exercise tolerance and reduce that uncomfortable heavy breathing many of us associate with running.

There are two main factors to consider. The first is to practice diaphragmatic breathing. Do this at home sitting comfortably in a chair with your shoulders back and your feet flat on the floor. Place one hand on your chest and the other on your belly. Take a deep breath in and you should feel your belly expand. When you breath out your belly will go down again. This ensures that your lungs fill with air and that you have adequate levels of oxygen when you push your body to work harder. Another way you can practice this is to lie down flat and place a book on your belly. As you inhale and exhale, the book should move up and down.

The second way to reduce that feeling of being out of breath is to practise rhythmic breathing. Inhalation involves contracting the diaphragm and mobilising core strength muscles. Exhalation is a passive recoil of the diaphragm and doesn’t require effort. In rhythmic breathing, you use this knowledge to link your breathing to your foot strikes bringing a new calm and happy pace to your running.

When your foot strikes the ground, the impact is two to three times your body weight. If that occurs during an exhalation, you are landing when your core muscles are at their most unstable. In rhythmic breathing, you time the impact with your inhalation, a time of maximal stability. You also shift the stress of this impact evenly between your feet. This reduces not only that feeling of being out of breath but maximises your performance and reduces the risk of injury and that other beginner’s bugbear, painful stitches.

That sounds complicated but it isn’t once you get the hang of it. Give this simple technique a go. It is called the five-step running technique where you use belly or diaphragmatic breathing while doing three steps as you inhale, then two steps as you exhale.

It looks like this – inhale step right, left, right, exhale left, right, inhale left, right, left, exhale right, left. As you speed up you may move to a three step pattern. Two steps for an inhale and one for an exhale.

Picture

Image from American Lung Association


When you start, it feels unnatural and difficult, so just take it slowly. Don’t worry about speed or distance. As it begins to feel more natural, you will find running so much easier. It doesn’t matter if you are a beginner or training for a marathon, focusing on your breathing will bring a calm to your running. You will feel more relaxed and more in control.

Breathing is central to being in tune with your body. It is something we do all the time, a permanent connection with ourselves and helps us to understand our own body better. It is the centrepiece of meditation practice and yoga and you can make it the centrepiece not only of your running but your life. When you feel overwhelmed, stressed or angry, try focusing on diaphragmatic breathing and finding a rhythm to the way air enters and is released from your body.

Use your breathing like a reset button. When I am at the pointy end of a marathon and I can feel my form slipping because I am tired, my shoulder starts to ache which means I am hunched up, head down and pushing through. Just focussing back on my breath gets me back to a comfortable pace and enables me to find my rhythm again.

Try doing this not just when you are running, but when you are tackling life with its inevitable ups and downs.

Happy running, happy living and happy breathing


Writing – Page Fright

There are days where you sit at your computer or notebook with a blank page and your brain just freezes. This is particularly stressful if you have a deadline and only a short time left to submit to a writing competition, or your editor is breathing down your neck asking for the article you promised. However, it is also frustrating when your day off is wasted because the words just don’t flow. This leads to the vicious circle of self-doubt, angst about your ability to deliver and more days where blank pages stare at you.

There are many potential reasons for this. Life has a way of encroaching on our creative space. Fatigue, stress and overwork leave little room for the imagination. Long to-do lists can whisper loudly inside your head the minute you give yourself time to write – tax, washing, urgent emails, kids, aging parents – all demand our time and can be difficult to ignore. Pressure can be a positive thing with most of us performing better if there is a looming deadline, but too much pressure can also have a negative impact on performance and lead to the dreaded page fright.

There is an important issue that is often overlooked when we consider the common issue of writers’ block or page fright and that is understanding some fundamental neuroanatomy and using that knowledge to switch between the thinking and rational part of our brain and the emotional and feeling part.

Cerebrum – This take up 85% of our brain and is the part you think about when imagining your brain. It is the thinking, planning, reasoning part of the brain. It interprets the input from our five senses and enables us to make sense of the world.

Deep beneath this is the limbic system – It is critical to survival and regulates our fight/flight responses. It is made up of the hippocampus and amygdala. This is the centre for our emotional and behavioural responses.


Neuroanatomy

Picture

Diagram from the Queensland Brain Institute


The Hippocampus – is buried deep beneath the cerebrum and is a memory processing centre. Long term memories are sent to the relevant part of cerebral cortex and these are usually preserved in dementia. This is the part of the brain that allows associations to occur. When you smell lavender, you think of your nan’s house. You hear a song and remember the first time you met your partner.

The Amygdala are tiny almond shaped organs, and are the centre for processing our emotional responses to things. Fear, pleasure, pain, anxiety. These are established after only few repetitions which is why fear is such an effective political tool. Once established it is there and hard to shift. If you grew up in a violent household, the sound of the front door opening may still make you alert and hypervigilant as sensory prompts like sound and smell establish connections that become hard-wired and difficult to shift.

The best writing stimulates the reader’s limbic systemic. A scary book activates those fight flight emotions causing the reader to turn the page to see what happens next. A great love story stimulates all those warm fuzzy feelings and the promise of a sex scene leads to arousal.

We spend a lot of time in our neocortex worrying about our writing. Is it good enough, does it make sense, is the grammar and spelling perfect? To write powerful fiction, you need to slip down into the limbic system and put yourself into the shoes of the protagonist, to become the protagonist and feel what they feel. The stress, the fear, the pain and joy need to be visceral and this doesn’t happen while you cling to your thinking brain. The neocortex is for your second draft when you begin to edit and rewrite.

This is the origin of the well-known writer’s advice to show not tell. You want the reader immersed in your story, to feel the emotions, to turn the page to see what happens next and that will only happen if you write using your limbic system to get that shitty first draft onto the page.

I invite you to give your neocortex a rest. You will need it later for your second draft or to complete that pesky tax return. For now, let go and give your brain permission to wander into your imagination. Your thoughts will take you down all sorts of interesting paths. Give them free reign and let this inform your writing. Allow your emotions to sit in the hot seat for a while. It is in this unexplored labyrinth where your ideas are waiting to be found.


Book Review

Breath by Carly-Jay Metcalfe

Breathing is the most fundamental thing that links us to life. We can survive without food for around thirty days providing we are well nourished to begin with. Without water, we only survive for around three days but without breathing, we last around three minutes. 

In her moving memoir, Breath, Carly takes us on a visceral journey through her lived experience of cystic fibrosis, a common genetic disorder characterised by faulty gene (CFTR -cystic fibrosis transmembrane conductance regulator) that affects the movement of salt and water in and out of cells. It is associated with recurrent infections and the production of thick, sticky mucus in the lungs and digestive system.

Despite straddling life and death throughout her childhood and early adult life, Carly’s irreverence and sense of humour make even the most difficult pages a joy to read. She is frank about her survivor’s guilt after experiencing the death of so many of her CF friends and talks openly about the impacts of being the recipient of a new set of lungs. Despite the horrors of invasive medical procedures, she embraces life and grits her teeth through adversities.

Carly crushes taboos about living with chronic illness and despite flirting with death through infection, rejection, invasive medical procedures and the diagnosis of a rare cancer, her life is fuller than most. She reminds us that, ‘I was born to live, and I was born to die,’ and invites us to repeat this fundamental truth out loud. It is the acceptance of this reality that is central to her ability to confront the possibility of death with such honesty and humour.

As a reader, we struggle to breathe with her as her diseased lungs falter in the hours before her double lung transplant and are then taken on a roller coaster of emotion through her love life, friendships and weight losses and gains as her sense of self is repeatedly challenged. Carly doesn’t shy away from the humiliation of clearing up her own shit, losing herself in a fog of narcotic oblivion and scrambling to understand the complex, messy human condition we call life. She is loud and proud and not frightened to discuss embarrassing topics.

It is impossible to read this book and remain unchanged. It will challenge you to embrace your own life with all its flaws, challenges and joys. To swear and laugh and dare yourself to live in the right now. To inhale deeply and appreciate every breath of air that fills your lungs, whatever difficulties you might face. 


A Piece of my Writing

This piece won the Queensland Writers Centre Right Left Write competition in September 2023.

Every month, Brisbane Scribes set themselves a challenge to write a short story or piece of flash fiction to a prompt. If we have a guest speaker, we ask them to provide the prompt and invite them to read our pieces and choose a favourite. The prompt for this story was, Where am I? and was suggested by Ruby Fox, author of Dead Famous. Ruby Fox (real name Rachel S. Morgan) is an award-winning, sassy Australian fiction writer, screenwriter, and storyteller whose dream was to become a rockstar. Instead, she became an entertainment journalist, and her film and TV credits include Mako Mermaids (Netflix/Disney), Wanted (Matchbox Pictures) and The Bachelor. Rachel spent an evening with the scribes telling us about her writing journey and entertained us with her behind the scenes stories.

When the prompt, Suspense, for the monthly Right, Left, Write landed in my inbox, this story fitted perfectly so I sent it off. It was such a lovely surprise to win and a reminder that we never know where the pieces we write will end up. Just keep writing about topics you are passionate about, keep submitting and rewriting and unexpected opportunities will present themselves.

I do hope you enjoy reading this short piece.


Hide and Seek

‘Where am I?’

Jean hears the whisper, so soft it might have been her imagination. ‘Coming to find you, ’she calls back.

It’s Amy’s favourite game. She plays it over and over again.

Jean tries not to make a sound, but her feet jumble, and she nearly falls.

‘Ouch.’ Jean winces, screws her face up tight, strains to hear something.

There’s a rattle, the snap of a branch and Jean holds her breath, waits, then, steps into silence.

There is something wrong, but she can’t place her finger on it. Her thoughts are fuzzy, and she needs to concentrate.

‘Where am I?’

Amy’s voice is so quiet, it might just be an echo. She is getting too good at this game, and it is making Jean nervous.

The sound of a giggle. Of bare feet on grass. A glimpse of red, her sandal left behind.

Jean huffs a bit and stops.

Silence now and it makes her heart patter. She pauses and waits for it to ease, for her breathing to slow.

The sky swallows the sun and Jean shivers.

Something is wrong, and her intestines slip over each other like someone has put a hand inside and twisted her inside out.

The moon slivered. Everything dark now.

‘Amy?’

The quiet has a sound of its own, mutes her words.

The hint of corduroy, purple, the one Jean made for Amy because it was her favourite colour.

Evenings that smell of pear’s soap and shampoo. Freckles, curls and soft, clean skin.

Jean edges one foot forward, launches back into the darkness, nearly stumbles, manages to right herself.

Daisy chains, tangled limbs.

Humpty Dumpty in pieces. And still none of it put back together again.

‘Where am I?’ whispers Jean into the indifferent night. The moon smiles, thin and sinister behind a cloud.

Lamingtons and butterfly cakes. And definitely no peas. Or green things. Or yucky things.

Fragments like broken glass with important pieces missing.

A single moment of inattention.

‘Where are you?’ Jean calls, her voice broken and old and useless.

She stumbles down towards the gate, remembers pigtails, ice cream, sticky fingers.

The rusty hinge squeaks open, and she nearly falls.

No skipping feet disappearing around the corner. No laughing dimples.

Where am I? wonders Jean, tucking cold hands beneath her armpits.

The minutes become hours, become days, become a tangle of years.

~

‘Mum.’

Jean retreats. If she keeps very still, he won’t see her.

‘Mum, what are you doing outside again?’

A firm hand under her elbow.

‘You can’t stay at home if you keep wandering outside.’

He eases her into a chair, flicks on the light, the kettle.

‘Mum, it’s been over fifty years now.’

Jean squints into the fluorescent light, grasps at scattered thoughts and marvels at the crinkled hand that reaches for her mug.

‘She’s gone.’ His hand on hers.

Jean trembles. ‘Where am I?’

His big arms warm around her. ‘You’re home, Mum.’