Steer Into The Skid: An 8-Step Guide to Managing Your Cancer Journey

By Ted Garratt

Across the world, thousands of people are diagnosed with the bombshell news of cancer every day. Initial thoughts of 'Why' quickly move on to 'How can I deal with this?' and 'What should I do next?' Sadly, there is often little or no help on how to move forward psychologically.

Steer Into The Skid is based on the cancer journey of author and business coach Ted Garratt, who experienced a two-and-a-half-year fight against melanoma. Following his professional experiences, Ted wanted to face his health challenges head-on, and knew that certain techniques would give him the best means – through a strong and effective mindset – to do so. He knew that retreating into his shell was not the most effective way forward.

Steer Into The Skid provides a practical approach to dealing with the mental side of having cancer. It offers a tried-and-tested 8-stage approach, based on Ted's journey, and is built around mindfulness, meditation, tools from psychology, coaching, counselling, and more. In this book, you will discover a menu of options that you can use – depending on personal needs and preferences – designed to help you respond purposefully to the health journey you find yourself on.

Importantly, the book also includes interviews with people who have gone through cancer and other health issues, and shares their approaches to dealing with these momentous periods in life.

When fate throws your life into a skid, becoming a hands-off passenger will do you no favours. Take action, steer into it, and continue your journey!

> Manage the mental side of a cancer diagnosis and treatment path through effective, easy-to-use techniques.
> Based on the real-life experiences of the author and his own two-and-a-half-year cancer journey.
> Designed to empower people to navigate their cancer journeys with a life-affirming attitude and response.
> Offers an 8-step programme using proven techniques from mindfulness, meditation, psychology, coaching, and counselling, that can be used on a day-to-day basis.
> Includes interviews with people who have either had cancer or another serious illness, and draws on their experiences.
> A downloadable workbook accompanies the book.

• Language: English
• Publisher: Bennion Kearny
• Release date: Jul 1, 2023
• ISBN: 9781914066351

Book preview

Steer Into The Skid:

An 8-Step Guide to Managing Your Cancer Journey

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Ted Garratt

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Table of Contents

Title Page

Copyright

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All In Your Head: What Happens When Your Doctor Doesn’t Believe You?

The 15-Minute Rule for Forgiveness

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You Will Thrive: The Life-Affirming Way to Work and Become What You Really Desire

Dedication

Acknowledgements

Accompanying Download

My focus through this book:

The Journey

Stage 1

Activity: What do I Feel Good About In My Life?

Activity: Bringing Mindfulness to Everyday Activities

Activity: Pleasurable and Mastery Activities

Activity: Mindful Breathing

Activity: Outcomes/Obstacles

Activity: Automatic Pilot

Activity: Dealing with Distractions

Activity: Do One Activity a Day in a Mindful Way

Work-Based Activities

Activity: Self-Awareness Checklist

Hobbies and Other Interests

Other Tools and Techniques

Activity: Reframing

Interview with Linda Banister

Stage 2

Activity: The Body Scan

Activity: Dealing with Difficulties

Activity: Pleasant Events Diary

Activity: Doing Habits Differently

Activity: Do One More Habit a Day Mindfully

Ideas for Action

Other Tools and Techniques

Activity: Strategies for Success 1 – Planning for an Action

Hobbies and Other Interests

Interview with Ian Jay

Stage 3

Activity: Being in the Present

Activity: Breathing and Sitting Activity

Activity: Doing Mindful Movement

Activity: Unpleasant Events Diary

Activity: Doing Something Different

Brain Mapping and Training

Activity: Self-Monitoring

Other Tools and Techniques

Affirmations

Activity: Affirmation

Anchoring

Activity: Anchoring

Other Tools and Techniques

Activity: Strategies for Success 2 – Practising Tools and Techniques

Activity: Mental Rehearsal Checklist

Hobbies and Other Interests

Interview with Paul Williams

Stage 4

Activity: Calming The Chattering Mind

Activity: Labelling Thoughts

Activity: Three-Step Breathing Space

Do An Activity Every Day

Hobbies and Other Interests

Work

Activity: Paying Attention to What Works – Activity 1

Other Tools and Techniques

Activity: Strategies for Success 3 – Integrating the Practice into the Day-to-Day

Interview with Sue and John Dutton

Stage 5

Activity: Working with Difficult Emotions

Dealing With Difficulties in the Physical Body

Activity: Mindful Walking

Stepping Back from Thoughts

Activity: Becoming More Aware of My Thought Patterns

Activity: Distinguishing My Thoughts from Facts

Activity: Clearing My Mind

Work-Based Activities

Other Tools and Techniques

Activity: Mental Toughness Checklist 1

Activity: Strategies for Success 4 – Dealing with a Situation Live

Brain Mapping

Hobbies and Other Interests

Interview with Bob Wheeler

Stage 6

Activity: ABC of Mindfulness

Activity: Realising that Thoughts aren’t Facts

Activity: Stepping Back from Thoughts

Activity: More Mindful Movement

Activity: Relaxing Tension 1

Activity: Relaxing Tension 2

Activity: Choiceless Awareness

Interview with Nick Burnard

Stage 7

Activity: Loving Kindness Meditation

Activity: Nourishing/Depleting

Activity: Paying Attention to What Works 2

Activity: Dealing with Stress

Using A Diary

Other Tools/Techniques

Activity: Mental Toughness Checklist 2

Hobbies and Other Interests

Review of Mental Programme and Health Situation

Hobbies and Other Interests

My Mindful Journey

Activity: Strategies for Success 5 – Reviewing a Situation

Interview with Deborah Callaghan

Stage 8

Activity: Visualisation

Activity: The Ted Garratt Values Programme

Activity: Mental Toughness Checklist 3

Activity: The Rest of Your Life

Activity: Reflections and Change

Activity: Mental Toughness Checklist 4

Other Tools and Techniques

Activity: Strategies for Success 6 – Planning for The Next Time

Interview with Caroline and Steve Walton

Looking Back

Stage 1

Stage 2

Stage 3

Stage 4

Stage 5

Stage 6

Stage 7

Stage 8

Conclusion

Additional Materials

Checklists to Use for Action and Reflection

ABC Worksheet Checklists

Having a Mental Approach to the Day Checklist

Checking Your Critical Thinking Habits Checklist

How My Beliefs Contribute to my Current Situation Checklist

Optimising Beliefs Checklist

A Note on Checklists!

Different Schools of Psychology

Psychodynamic Psychology

Behavioural School of Psychology

Person-Centred School of Psychology

Cognitive Behaviour School

Mindful-Based Cognitive School

Maintaining an Effective Personal State

Using Perceptual Positions

Using Humour

Reference Experiences

Noticing Behavioural Changes in Yourself (and Others)

Creating Positive Beliefs

Future Pacing

Tasking Yourself

Improving Your Memory

Using Present State – Desired State

The New Behaviour Generator

Using Internal Dialogue Effectively

Being Aware of How You Use Defence Activity

Developing Greater Effective Behaviour Activity

Testing Your Irrational Beliefs

Making the Most of Our Self-Development

Using Effective Pre-Suppositions to Help You Self-Develop

Developing A Growth Mindset

Developing the 4-7-8 Breathing Technique

Learning To Let Go and Accept Change

Meditation for Self-Awareness

Checking Out Difficult Emotions Meditation

Copyright

Published in 2023 by Hawksmoor Publishing Limited, an imprint of Bennion Kearny.

ISBN: 9781914066351

All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publisher.

This book is sold subject to the condition that it shall not, by way of trade or otherwise, be lent, re-sold, hired out or otherwise circulated without the publisher’s prior consent in any form of binding or cover other than that in which it is published and without a similar condition including this condition being imposed on the subsequent purchaser.

Hawksmoor Publishing has endeavoured to provide trademark information about all the companies and products mentioned in this book by the appropriate use of capitals. However, Hawksmoor Publishing cannot guarantee the accuracy of this information.

Published by Hawksmoor Publishing, 6 Woodside, Churnet View Road, Oakamoor, Staffordshire, ST10 3AE

www.HawksmoorPublishing.com

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The 15-Minute Rule for Forgiveness

Forgiveness is one of the most powerful and liberating actions a person can take. Whether it is forgiving others, or yourself – for past deeds or mistakes – forgiveness can open people up to a life of happiness, fulfilment, and newfound accomplishment.

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Perform & Thrive: A Sportsperson’s Guide to Mental Health and Wellbeing

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You Will Thrive: The Life-Affirming Way to Work and Become What You Really Desire

You Will Thrive addresses the subject of modern disillusionment. It is essential reading for people looking to make the most of their talents and be something more in life. Something that matters. Something that makes a difference in the world.

Through six empowering steps, it reveals ‘the Way’ to boldly follow your heart as it leads you to the perfect opportunities you seek.

Dedication

All the interviewees in this book added something real, dynamic and vital. Their beliefs, determination, and willingness to talk about their own personal journeys were absolutely inspiring. Thank you for everything.

The staff at the East Midland Hospitals I frequented and occasionally haunted were totally outstanding in their commitment to doing the right thing for the patient. Their energy, resolve, willingness to be open, and – in particular – their humour in the most difficult circumstances imaginable was dazzling. In particular, the Oncology Team and the Dermatology Team at the Leicester Royal Infirmary were always positive, to the point, and there for me. Mention must be made regarding the Key Workers at the LRI – Donna, Lucy, and Karen – who nursed, cajoled, and instructed me through some tricky moments.

A special mention to Roger Coley, who died in October 2022. Full of knowledge and enthusiasm for the horse racing world, and interested in everything and what makes people do what they do.

Acknowledgements

There are many people to thank for making my cancer journey fun as well as instructive and life-changing.

Especially, I would like to thank:

From the County Bridge Club in Leicester, all the members for their tolerance and fortitude in dealing with my stumbling steps towards becoming a Bridge player. Specifically, Lucy Pathan, Susan and Shawqi, Gilly and Dorothy and for tolerance that deserves special mention, Philip Oldknow and Gill Ivell.

From the Sunday Morning Dog Training Class. For their guidance and support, the trainers Ashley and Julie Peach. From the class, Becky and Giles, Dan, Caroline and our (informal) Leader Tim and, of course, their respective dogs.

The Brain Collective team in Harrogate, particularly Maria and Mel, constant sources of inspiration and wise words.

The wonderful force that is Hinckley Rugby Club, both on and off the pitch. In particular, Chris Campbell, Lucy Flatters, John Tilley, the Membership, and especially John Dutton, who typifies the best of the spirit of the club.

Suryacitta Suryacitta who trained me in mindfulness and demonstrated how to ‘walk the talk’.

Bob Wheeler, Chris Howgate, and Jeremy Hill, who drove me around the East Midlands for my many and varied hospital appointments.

Catherine, my wife, who has put up with more than anyone deserves to, plus all her family members who have been constant in their support.

The many friends who enabled me to drink ‘medicinal’ alcohol, and kept me royally entertained.

Accompanying Download

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Download Steer Into The Skid’s accompanying workbook at:

www.hawksmoorpublishing.com/Steer

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You can’t stop the waves, but you can learn to surf.

Jon Kabat-Zinn

My focus through this book:

1. To give purpose to my life (however long that lasts), not let it drift.

2. To live in the moment, not dwell on the past or worry too much about the future.

3. To give myself skills that help me cope with my cancer diagnosis.

4. To become and stay positive; positivity can only help my chances of recovery.

5. To empower myself – I will not be a passenger on this journey.

6. To develop mental toughness.

7. To make a plan, and work the plan!

- Ted -

The Journey

May 25th 2020

I have always had a mole in the middle of my back.

It’s between my shoulder blades and has been there ever since I, or anyone in my family, can remember.

Because of where it is, I have never seen it directly; I have only seen it by using two mirrors, and then not very often.

Today, I got out of the shower and glanced into the bathroom mirror while drying myself. I noticed something dark coming out of my back. I spoke to Catherine, my wife, who immediately said she had not seen it before and that I needed to get it checked out.

The next morning, we rang my medical practice and spoke to my GP, who said it was probably nothing but that I should take a photo of it – immediately – and email it to him. Half an hour after doing this, he rang me to say he didn’t like the look of it. In turn, he had arranged an appointment for me at Leicester Royal Infirmary (LRI) for the next day.

May 27th 2020

I drove to the LRI for my appointment in the Dermatology Department without thinking too much about what would happen or what I might be told. I was surprised by the reaction of the medical team, however, who seemed somewhat taken aback when they looked at my back. At this point, it was agreed that the whole mole should be removed as soon as possible.

Things were moving very quickly, particularly when considering that Covid was really starting to impact and medical services were stretched. I’ll be honest when I say I was spooked by what was happening. Could this be something very serious, indeed? Something life-threatening?

There was nothing more to be done that day, so I went home and left the scheduling of what was to come next in the hands of my medical team.

Between today and whatever might come next, I started to put together some thoughts on what specific tools, techniques, activities and skills might be appropriate for me to use, depending on how things progressed.

June 26th 2020

The whole mole was scheduled to be removed today. It involved an appointment for minor surgery in the Dermatology Department at the LRI. The procedure was done in the morning and went off very easily, allowing me to play a game of virtual Bridge in the afternoon with no after-effects from the operation. All I was told was not to drive for a few days afterwards.

July 2nd 2020

Since having the operation, the wound has become infected, so I rang 111 and was advised to visit my nearest A&E, which is at the George Elliott Hospital in Nuneaton. The outcome of this visit was the infection being drained, quite painfully, and me being put on antibiotics.

July 13th 2020

I had an appointment at the LRI today to get feedback on the biopsy of the removed mole. I was taken to the LRI by Catherine, and I remember wondering what might come my way and what the consequences could be. I had no real idea what I would do if the feedback was negative.

Due to Covid, Catherine was not allowed into the hospital, so I sat in the waiting room, killing time and keeping my mind clear of any negative thoughts. On meeting the doctor, I was immediately aware of the solemn manner of his approach, but didn’t particularly connect how this might have something to do with his news for me.

He was to the point and told me I had a malignant melanoma, and that there could be serious consequences. In turn, further treatment would be required. This treatment could involve surgery or other procedures and could last for some time.

I remember walking to the car park across the road and seeing Catherine’s concerned look – coupled with a hopeful smile – as I knocked on the car window. At