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14 Days to a healthier work-life balance

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Photo Credit: Press Foto

BY SIMONE J. SMITH

I get it; you just like to stay connected. Everyone does it. Sometimes, it seems like you’re not enjoying yourself as much as you used to. Maybe you’re right, but it’s not like you are addicted, or anything. You can stop whenever you want.

It’s not about being addicted, it’s about finding a balance. Social media can be great, but when it starts affecting your mental well-being, that’s when it becomes a problem.

I get it. It’s easy to get sucked into the digital world without realizing it, but it’s important to take breaks, to disconnect and focus on the real world too, and this week we are going to help you navigate the break that you need to take from the digital diaspora.

In a world where many jobs are fast-paced and digitally driven, the constant influx of emails, notifications, and media feeds can feel overwhelming. For many, being inundated with so much information at once can take a real toll on your mental and physical wellness, but what if there was a way to regain control and harmony again?

In a research study titled, “The Relationship between Social Media and the Increase in Mental Health Problems, (Hasan Beyari) the researcher found that deterioration in mental health is one of the side effects stemming from social media overuse. This study investigated the relationship between social media and the increase in mental health problems in Saudi Arabia. Saudi Arabia has a high level of social media usage, with 82.3% of the population (29.5 million people) using social media in 2022. Young people, who make up 36.74% of the population, are the biggest users of social media in Saudi Arabia, with 98.43% of young people using social networking sites. The top three reasons given by Saudis for using social media are: keeping in touch with friends and family, use of free time, and finding products to purchase.

The researcher recommended that social media users be cautious when interacting with social media features, especially likes, comments, followers, media, and posts, because of their significant effect on mental health.

Another interesting research study titled, “Mental Health Surveillance over Social Media with Digital Cohorts,” (Silvio Amir, Mark Dredze and John W. Ayers) the researchers thought that it was worth noting that they found that Blacks and Hispanics who show a high usage of social media were more likely to be affected by mental illnesses. One possible reason for this disparity is that racial minorities are more likely to come from communities with lower education rates and socioeconomic status (SES), and to be in a position where they lack proper health coverage and mental-health care.

I think that you get the point; it might just be time to step away from that device that for some of you has become your lifeline. I want to introduce the 14-Day Digital Detox Challenge, a challenge that was introduced to me by HubSpot.  It is a journey that aims to restore balance and mindfulness in your life, both at work and at home. This challenge has tips, tricks, and tools to help you disconnect where you can—even if your job requires you to be plugged in.

Day One starts your 14-day digital detox challenge with mindful mornings that set the tone for the rest of your day and promotes a sense of calm and focus.

Maintaining a healthy work-life balance is crucial for your overall well-being and productivity.

On Day Two of your digital detox challenge, it focuses on creating clear boundaries between your work and personal life.

On Day Three, you have a chance to organize your digital devices and online presence, so that you can enhance productivity and reduce distractions.

On Day Four of your digital detox challenge, your focus will be on establishing a productive routine that enables focused and efficient work while also allowing time for personal activities and hobbies.

By taking care of yourself physically, mentally, and emotionally, Day Five helps you maintain balance and perform at your best.

Day Six helps you understand that by disconnecting from digital devices and engaging in face-to-face interactions, you can strengthen relationships and joy in your daily experiences.

Day Seven has you setting clear goals, tracking progress, and celebrating accomplishments that can increase productivity and maintain motivation.

Day Eight focuses on: incorporating mindful app usage, setting intentional screen time limits, and reflecting on the impact of excessive screen time. The point is to enhance your well-being and productivity.

By implementing techniques such as: creating filters and folders, utilizing email management tools, setting specific times to check and respond to emails, and writing effective emails, Day Nine shows that you can improve your productivity and reduce email-related stress.

Day 10 is all about re-evaluating your relationship with social platforms and focusing on online activities to reflect on the positive and negative effects of social media on your work- life balance.

Day 11 allows you to explore the importance of avoiding digital multitasking and focus on techniques that can help increase productivity and reduce distractions. By prioritizing single-tasking and implementing strategies like the Pomodoro Technique (designed to improve productivity by breaking work into intervals, traditionally 25 minutes in length, separated by short breaks for time-blocking), you can optimize your work and accomplish more.

Day 12 explores the power of mindful communication and how it can enhance relationships, both in the workplace and personal life. By practicing active listening and mindful communication techniques, you can foster empathy, understanding, and open-mindedness in your interactions.

Day 13 explores the benefits of spending time in nature, and how it can enhance your well-being and reduce stress. Engaging in activities such as walks in the park, gardening, or simply observing and appreciating nature can have a profound impact on your productivity and overall mental health.

Finally, Day 14, the final day focuses on reflection and goal adjustment, allowing you to assess the progress you’ve made throughout the challenge and make any necessary adjustments to your goals. By applying self-reflection and goal-setting techniques, you can continuously improve and set yourself up for ongoing success.

Are you ready for your Digital Detox; don’t worry, in 14 days, you can get yourself back on track, and become even more productive than you were before. Good luck, and if you are open to the challenge, let us know how things go.

We, as humans are guaranteed certain things in life: stressors, taxes, bills and death are the first thoughts that pop to mind. It is not uncommon that many people find a hard time dealing with these daily life stressors, and at times will find themselves losing control over their lives. Simone Jennifer Smith’s great passion is using the gifts that have been given to her, to help educate her clients on how to live meaningful lives. The Hear to Help Team consists of powerfully motivated individuals, who like Simone, see that there is a need in this world; a need for real connection. As the founder and Director of Hear 2 Help, Simone leads a team that goes out into the community day to day, servicing families with their educational, legal and mental health needs.Her dedication shows in her Toronto Caribbean newspaper articles, and in her role as a host on the TCN TV Network.

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“We want 9-8-8 to become as familiar as dialing 9-1-1,” 9-8-8 Celebrates one year serving the community

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BY SIMONE J. SMITH

The holiday season, a time often associated with joy and celebration, can paradoxically trigger a decline in mental well-being for many. Coupled with the ongoing pressures of inflation, rising crime rates, and the abrupt shift of daylight savings time, particularly in northern regions, these factors can create a perfect storm for individuals struggling with their mental health.

Suicide, a tragic reality, knows no boundaries, impacting people of all ages and backgrounds. In Canada alone, a staggering average of 4,500 lives are lost to suicide each year, translating to approximately 12 individuals per day. The impact of each suicide extends far beyond the individual, leaving a trail of grief and devastation among family, friends, and communities.

On November 30th, 2023, Canada launched 9-8-8 Suicide Crisis Helpline. It is for anyone thinking about suicide, feeling hopeless, or like they are struggling to cope. The Centre for Addiction and Mental Health (CAMH) in Toronto, Canada’s largest mental health teaching hospital, leads and coordinates delivery of 9-8-8 nationwide. 9-8-8 is funded by the Government of Canada, through the Public Health Agency of Canada.

A growing network of nearly 40 experienced local and national crisis line partners across the country provide culturally appropriate, lifesaving supports to people who call or text the helpline.

Over the past year, 9-8-8 crisis responders have answered more than 300,000 calls and texts to the national helpline. 9-8-8 answers an average of almost 30,000 calls and texts per month – approximately 1,000 calls and texts per day. In Ontario, 9-8-8 responders answer an average of over 12,000 calls and texts per month (more than 135,000 from the launch to October 31st, 2024).

The goal of the three-digit helpline is to prevent suicide by making it as simple as possible for people to get the help they need, when they need it most. 9-8-8 provides urgent, live support by phone and text to people in every province and territory across the country in English and French, 24/7, every day of the year.

Last week, I had a chance to speak with Nika Khossravi, 9-8-8 Crisis Responder, and she shared with me her reason for becoming a responder, and the importance of 9-8-8.

“Last year I experienced the loss of a friend to suicide,” Nika shares, “When I was grieving the loss, I did a lot of reflection, and I realized that I did not have the tools to assist my friend. I dug deep and volunteered and learned a lot. What many of us don’t take into consideration is how suicide affects survivors of suicide. We don’t like to say suicide is contagious, but sometimes it becomes more of a reality, especially when someone close to you has committed suicide.”

What are the biggest challenges you anticipate in ensuring equitable access to the 9-8-8 helpline for all Canadians, including those in remote, rural, and underserved communities,” I inquired?

“It serves every single city in Canada. It is the same as 9-1-1. Let’s be honest, when you are in crisis, you are not thinking about long drawn-out numbers. We want 9-8-8 to become as familiar as dialing 9-1-1,”

“Are there mechanisms for seamless referrals and follow-up care?”

“Responders offer follow calls within 24 hours, and some are able to do referrals to local distress centres. 211 is one of the resource databases that we can provide for them.”

9-8-8 also offers support and advice for people who are worried someone they know may be considering suicide. Whatever you are going through, you don’t have to face your problems on your own. 9-8-8 responders are here to listen. No one who calls or texts 9-8-8 will be turned away. Everyone who contacts 9-8-8 will be assessed for suicide risk.

“What are the initial expectations and long-term goals for the 9-8-8 helpline in terms of reducing suicide rates and improving mental health outcomes for Canadians?”

“We want people to be aware. We are a resource to those who think someone in their lives might be thinking about suicide. We want 9-8-8 to be as familiar to Canadians as 9-1-1.”

By texting or calling 9-8-8, people can connect with a responder who’s ready to
listen and trained to help. 9-8-8 responders work with callers and texters to explore ways to cope when things are overwhelming and find a path to safety. Responder training is informed by evidence, best practices and engagement with organizations representing populations most affected by suicide to ensure that anyone, anywhere, can access the support they need.

For more information and to receive the latest updates, please visit www.988.ca  or connect with them on our social media platforms:
Twitter: @988Canada
Facebook: 988Canada
Instagram: @988Canada
LinkedIn: 988Canada

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The health disaster caused by the tobacco industry is still ongoing and needs immediate attention

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BY PAUL JUNOR

The announced lawsuit seeking $500 billion against the tobacco companies could potentially be settled. The Canadian Cancer Society (CCS) issued a press release on October 18th, 2024, in which it expressed reservations. The Ontario government is supportive, but there have been mixed reactions from others.

The proposed lawsuit would dispense the following:

  • $24.7 billion over time to provinces and territories, including $6.3 billion up front, and the remainder paid out as a percentage of tobacco company profits, including 85% of net after-tax profits in the first five years, and then 80% declining to 70% in subsequent years, until the $24.7 billion is paid
  • $4.1 billion to the Quebec class action plaintiffs
  • $2.5 billion to individual victims across Canada beyond the Quebec class action plaintiffs
  • $1.0 billion to a Foundation to fund research for the diagnosis and treatment of tobacco-related disease.

Rob Cunningham, lawyer for the CCS and Senior Policy Analyst states, “The approach in the proposed settlement falls massively short and fails to protect the future health of Canadians properly. How can such an approach possibly be justified when we continue to have millions of Canadians who smoke each year and tobacco remains the leading cause of cancer death? This settlement fails to support public health efforts to reduce smoking.”

Cunningham is supportive of the $1 billion funding, which will go towards the foundation independent of the government but expressed concerns that it will not be involved in proactive measures such as: smoking cessation initiatives, awareness campaigns, or public health programs.

Cunningham would like to see specific changes before approval. He notes, “The foundation must have the ability to fund a full range of initiatives to reduce tobacco use, such as smoking cessation and community programs, among others. Moreover, as in the U.S, the settlement in Canada should contain policy measures to reduce tobacco use such as banning remaining tobacco promotion and should require public disclosure of secret tobacco company internal documents.”

Some of the data presented by Canada Cancer Society include:

  • Smoking is the leading cause of disease and death in Canada with 16,000 deaths in Ontario and 46,000 in Canada
  • The rate of smoking is 11.4% for age 18 and older according to 2023 stats
  • About 3.6 million Canadians are smokers

The Canada Cancer Society highlights some of the wrongful actions of the tobacco industry such as:

  • Marketing to underage teenagers
  • Advertising to women with themes of slimness and fashion
  • Denying that smoking caused cancer and other diseases
  • Failing to warn consumers adequately
  • Using misleading advertising, including for so-called “light” and “mild” cigarettes
  • Lobbying aggressively against tobacco control laws

Cunningham states, “Without investing in significant measures to reduce tobacco use, this proposed settlement misses the very intention of the lawsuits in the first place, which is to curtail the damages caused by the tobacco industry. The health disaster caused by the tobacco industry is still ongoing and needs immediate attention, which this proposed settlement fails to do. This is a deal that won’t reduce smoking.”

The three major tobacco companies in Canada include:

  • Imperial Tobacco Canada Ltd. (owned by British American Tobacco)
  • Rothmans, Benson & Hedges Inc. (owned by Philip Morris International)
  • JTI-Macdonald Corp (owned by Japan Tobacco)

Gar Mahood of the Campaign for Justice on Tobacco Fraud acknowledged the settlement is a “Hollow victory. The settlement went from $500 billion in claimed damages (the costs to the health care system for treating smoking-related illness) to just over $24.7 billion. It’s a financial cave-in that will be paid for by current addicted smokers, the most at-risk group in the proposed settlement, and youth who will become addicted.”

“It is a meaningful first step in acknowledging decades of harm,” states Jessica Buckley, President and CEO at the Lung Health Foundation (LHF) notes further, “But financial restitution can’t make up for the loss of life. It can’t make up for the experiences of Canadians who have suffered through lung cancer and COPD. It’s not enough for people who are struggling to breathe right now.”

“It is crucial to ensure that more resources are allocated to lung health prevention programs, research and education efforts.

She is not sure if the funds will go directly into practical steps. “LHF is pushing fit a Smoke-Free Generation, a move that if enacted, would protect youth from addiction by ensuring that youth born after a certain date would never legally become of age to purchase tobacco products.”

Jacob Shelley, co-director of the Health Ethics, Law and Policy lab at Western University shares that he is pleased that plaintiffs will receive restitution after five years of going through the courts. He states, “It’s not a meaningful individual victory in the sense of like a big payout, but it’s meaningful and there is going to be an opportunity for collection on this claim, which started decades ago, and that there is recognition and an imposition of liability for the failure to warn about the risks associated with the use of this product.”

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The world says goodbye to the Calypso Lion, Dennis James Sr

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Photo credit - Dennis James Web Page

BY MICHAEL THOMAS

Three-time Canadian Calypso monarch and Saint Lucian-born Mr. Dennis James Sr. has left us. Uncle Dennis as would sometimes call him was an extremely passionate performer. Anyone who attended a Calypso tent where Dennis James sang could testify to this. He was a reticent brother by nature but make no mistake when he hit the stage you knew it was showtime.

Always dressed to the teeth, Dennis left no stone unturned musically. He was not just a Calypso singer, Dennis touched almost every genre musically from: Soca, Calypso to RnB, and more. Every song Dennis James did he brought his fiery touch to it like a stamp.

James was crowned Canadian Calypso monarch first in 2001, then 2002, and 2006. From the day James touched down in Toronto to perform as a Calypso artist, he was loved. Some artists have to grow into that love, the audience gave Dennis that package naturally.

With songs like “West Indians Unite,” “Words I Did Not Say,” “Nothing to Declare,”  “The Thunder,” and “Thank You Toronto,” it is said that as a Calypso artist, if you knew you were competing against Dennis James, you better do your homework.

One of the founding members of the Calypso organization here in Toronto and artist Juno D Kanhai aka Juno D’ Lord remembers Dennis James in two words as a “Great crooner.”

Seven-time Canadian Calypso monarch Tara Woods (aka Macoomere-Fifi) told me, “I called him Mr. Toronto. From the time Dennis James landed in Toronto, he was loved by everyone. He was always grateful for the love, and very shy about his talent.”

“Dennis may have looked unassuming, that is until he hit the stage. I will always remember Dennis onstage with that smile that is all his own, and the vocal explosion when he feels the audience’s love.”

“You had to be afraid,” she said. “Dennis was one of the guys you had to watch as a competitor. You could not take him lightly. He has left us a legacy. Rest in peace Mr. T.O.”

I spoke to five-time Canadian Calypso monarch Bryan Thornhill (aka “Structure”) who competed against Dennis in the Calypso arena, “I first met Dennis in 2003 in the Calypso finals. Even though we were fierce competitors we had that admiration for each other’s work. His strong voice and renditions made him a formidable force and added color to the Kaiso mosaic. My deepest condolences to his family. He will always be remembered. May he Rest in Peace!”

Calypso Monarch and Soca king Joel Davis (aka “Connector”) had this to say of James. “He was a giant in the business, a humble but serious man who I considered a cultural ambassador. He executed his vocal range with a vengeance.”

Five-time Canadian Calypso monarch Michael Moore (aka the Lord Beginner) also weighed in on his memory of Dennis James. “What I liked about him was his aggressive nature on stage. Even though we performed in the same tent I told myself, I better watch him. James was smooth, Dennis performed nicely, and he knew how to get the crowd involved in the Calypso. He was a fierce competitor, and I liked him, but you know me, even though we were in the same camp I have no friends when it came to the competition, but I am very sympathetic about his passing.”

One of the things I have learned as an artist from Dennis is to document my work. James would post songs that he recorded in the 70s as well as his latest work, both his music and the pictures from that era he kept. Not many artists have that mindset.

Even though James has lived in the US and Canada he has never forgotten his Saint Lucian roots going back from time to time and even competing in the Island’s national Calypso competition.

I have always liked how Dennis James packaged and presented himself as an artist. He took his craft seriously and I respect that. On behalf of the Toronto Calypso fraternity, I extend condolences to his wife and family. Dennis James, may you fly high King. You will be fondly remembered.

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