Community News

Want to avoid burning out? Learn your sweet spot

Published

5 months ago

June 4, 2024

Simone Smith

Photo Credit: Look Studio

BY SIMONE J. SMITH

You notice that you’re always feeling tense, getting a lot of headaches, you can’t fall asleep, your stomach has been bothering you more lately, sometimes you feel like you can’t breathe, your heart races, and you can’t seem to get over this flu you have had.

It’s not just that: your mind is always racing, you have trouble focusing, and you feel out of control. Your children, and partner are irritating you, things seem to take longer than they need to, and why is everyone so damn annoying all of a sudden.

Last week you really messed up at work; how you could have been so stupid. Well, you haven’t wanted to go into work; you just don’t want to be there. You missed a couple major deadlines and have had to be corrected a few times about the same thing. “What is going on with me?”

We currently live in a hustle culture that pushes busyness as a badge of honor. Now, we just expect to feel overwhelmed, over-stressed, and eventually burned out at work.

What is disturbing, is that while I was researching this topic I found an article that was written in 2008 titled “Burnout: 35 years of research and practice,” and I was shocked to discover that job burnout emerged as an important concept in the 1970s. Both then and now, burnout has been a concept that seems to ring true to a common experience among people. It has inspired researchers to study it and try to better understand what it is and why it happens. It has inspired practitioners to figure out ways to: cope with it, prevent it, or combat it.

Burnout is a syndrome characterized by exhaustion, negativity, or cynicism toward one’s job, and underperformance. You are more likely to experience sleep disturbances, cardiovascular disease, gastrointestinal issues, depression, absenteeism, and job dissatisfaction. If you are burned-out, you are more likely to make errors and less likely to be innovative and productive. The 2023 Gallup report estimates that low employee engagement (a hallmark of burnout) costs the global economy $8.8 trillion, or 9% of the global gross domestic product.

We are becoming numb to just how serious burnout syndrome actually is. Not only is the sheer number of people experiencing burnout higher than ever, recent evidence shows that burnout is affecting workers at younger ages — and its effects are debilitating. The latest Stress in America survey reveals that 67% of adults ages 18 to 34 say stress makes it difficult for them to focus, 58% describe their daily stress as “completely overwhelming,” and nearly half report that most days their stress is so bad they’re unable to function.

In her book Kandi Wiens Burnout Immunity, the author describes how burnout can sometimes sneak up on you so gradually you don’t realize you have entered a danger zone until you get sick, your motivation vanishes, or your performance plummets. “I believe a similar mechanism is occurring on a larger scale, across work cultures and even societies,” Kandi shares. “Slowly, but steadily, while we’ve been preoccupied with trying to meet demands that outstrip our resources, grappling with unfair treatment, or watching our working hours encroach upon our downtime, burnout has become the new baseline in many work environments.”

The good thing is that there are measures you can take to help protect yourself, and to begin moving your personal baseline back to a healthy starting point. One of the best ways is to learn to maximize your time within what’s known as the “window of tolerance” — or what is referred to as the “sweet spot” of stress.

The window of tolerance concept was first developed by neurobiologist and clinical professor of psychiatry Dr. Dan Siegel to describe an “optimal zone of arousal” within which we can best process and respond to the demands of everyday life. If you are in your window of tolerance, you are neither hyper-aroused (i.e., overstimulated, too stressed, or anxious), or hypo-aroused (i.e., under stimulated, withdrawn, or shut down). This is where we have access to our executive functioning skills, which enable us to: plan and organize, regulate our emotions, and manage our time and priorities.

This optimal state, psychotherapist Linda Graham explains, is our natural, baseline state of physiological functioning, when we’re “Grounded and centered, neither overreacting to other people or life events nor failing to act at all.”

How do you get to this sweet spot?

Make an inventory of the conditions that enable you to get to and maintain that “sweet spot.” This will take some time to access, because we spend so much time in a burnout state.
Think back to the last time you felt calm, regulated, and fully engaged in what you were doing.
Make an inventory of the conditions that enabled you to get to and maintain that state (sleep, healthy, nutritious meals, some sort of physical activity).
Make a list of any of the supports or resources you would need to stay within your personal “sweet spot” and think about the triggers that would push you into the distress zone, so you can do your best to avoid them.

What’s on your list? Calling a friend for a pep talk (popular one), engaging in regular exercise (healthy option), and regularly connecting with people who uplift you are all good options (social option). The list will be different for everyone but knowing what ushers you into your “sweet spot” (as well as what will push you out of it) will help you remain there as long as possible, and avoid dipping back into burnout.

Community News

Record entries for JCDC FiWi Short Film Competition

Published

3 hours ago

November 5, 2024

TOCaribNews

Winner of the 2023 staging of the JCDC FiWi Short Film Competition ,Joel Miller, (third from left), shares a moment with representatives of the Jamaica Cultural |Development Commission (JCDC), organizers of the event. From left are Shaun Drysdale – Drama and Theatre Arts Development Specialist, Andrew Brodber – Director, Arts Development and Training and Executive Director, Lenford Salmon.

BY RUSHANE FERRON

The Jamaica Cultural Development Commission (JCDC) has received an unprecedented number of submissions for this year’s FiWi Short Film Competition. Launched earlier this year, the competition drew an impressive 47 entries. Currently, 17 shortlisted films are available for public viewing on the JCDC’s YouTube channel, with winners set to be announced on October 24^th.

Executive Director of the JCDC, Mr. Lenford Salmon, expressed pride in the competition’s growing success, stating, “This record number of entries reflects how Jamaicans are embracing the programmes offered by the JCDC. While the Commission is well known for preserving and showcasing our culture, we also recognize the importance of using technology to engage, particularly with our youth. The FiWi Short Film Competition is a perfect example of how we can bring our culture to life in the digital age. The fact that it’s four years old and already experiencing this level of growth is a promising sign for the future.”

Drama and Theatre Arts Development Specialist at the JCDC, Mr. Shaun Drysdale, attributes this year’s spike in entries to the increasing interest in filmmaking, fueled by the proliferation of social media platforms that support storytelling through visuals.

“We are living in a digital age. Filmmaking is now in the hands of the average person on the street via his, or her cell phone. Add to that the inherent creativity of Jamaicans and you are left with a potent combination, which when given the correct environment, can reap tangible rewards. That is what we are experiencing at this time,” Mr. Drysdale said.

The JCDC FiWi Short Film Competition seeks to promote Jamaican culture through the production of films ranging from 3-5 minutes in duration. The films must be based on set criteria, and primarily centred around a Jamaican proverb.

This year’s proverbs are: “Sweet mout fly follow coffin go a hole”; “Puss nuh hab han, but him tek him foot wipe him face”; “Keep clear a ole house, les dem fall dung pon you”; “Rockstone a riber bottom nuh feel sun hot”; and “Finger tink, yuh cyan cut eh trow ‘wey”.

In addition to the proverbs, participants were also given two special themes around which to build the treatment of their films, based on concepts provided by two sponsors. These are: “SEAS IN FOCUS: Uniting for marine managed areas”- National Conservation Trust Fund of Jamaica (NCTFJ) and “Need a passport quick, Get it with just a click”- Passport, Immigration and Citizenship Agency (PICA).

Mr. Drysdale further noted that this year’s shortlisted films represent a variety of the possible genres with eleven dramatic works, two animation films, one comedy, one documentary and two science fiction films. Three of the participants are from the youth category, which is for filmmakers between 12-18 years old and the remaining 14 from adult category.

In addition to viewing the short films online, the public will have an opportunity to view at a special screening to be held on National Heroes’ Day, Monday, October 21^st, 2024, as a feature of JCDC National Heritage Fest and Family Fun Day being held on the south lawn at Devon House in St Andrew.

The FiWi Short Film Competition was started by the JCDC in 2021 in response to the COVID-19 pandemic. The competition is the brainchild of the JCDC’s Drama and Theatre Arts Unit and encourages Jamaican amateur filmmakers to examine selected Jamaican proverbs and based on their interpretation create the treatment for a short film.

Community News

York Catholic is leading the province in educational achievement

Published

3 hours ago

November 5, 2024

Paul Junor

BY PAUL JUNOR

The Education Quality and Accountability Office (EQAO), which administers the Grade 3, 6 and 9 assessments across Ontario and the Ontario Secondary School Literacy Test (OSSLT), recently released the 2024 results. For many schools across the province, EQAO results are a snapshot of how students are doing compared to their peers in other schools at the same grade level.

The York Catholic District School Board (YCDSB) has maintained a high level of consistency with respect to the outstanding performance of its students on the Education Quality and Accountability Office (EQAO) and the Ontario Secondary School Literacy Test (OSSLT). In a media release on Wednesday, October 9^th, 2024, details were revealed about the positive achievements and exemplary accomplishments of its students.

EQAO results were released on September 26^th, 2024. The focus was, “Mathematics Achievement Remains an Area of Focus but Sees Gradual Growth Over Time with Some School Boards Showing Significant Increases; Literacy Achievement Remains High but Shows Some Decline.” The data was based on the 2023-2024 school year during which over 570,000 students wrote the EQAO assessments at the elementary and secondary levels on the English and French-language school systems.

For students who wrote the Grade 3 Assessment of Reading, Writing and Mathematics:

71% met the provincial standard in reading compared to 73% in 2022-2023, and 73% in 2021-2022.
64% of Grade 3 students met the provincial standard in writing, compared to 65% in 2022-2023 and 65% in 2021-2022.
61% of Grade 3 students met the provincial standard in mathematics, compared to 60% in 2022-2023 and 59% in 2021-2022.

For students who wrote the Grade 6 Assessment of Reading, Writing and Mathematics:

82% met the provincial standard in reading, compared to 84% in 2022-2023 and 85% in 2021-2022.
80% met the provincial standard in writing, compared to 84% in 2022-2023, and 84% in 2021-2022.
50% met the provincial standard in mathematics, compared to 50% in 2022-2023 and 47 % in 2021-2022.

For students who wrote the Grade 9 Assessment in Mathematics:

54% met the provincial standard, compared to 54% in 2022-2023 and 52% in 2021-2022.

For students who wrote the Grade 10 Ontario Secondary School Literacy Test (OSSLT):

85% of first-time eligible students were successful, compared to 85% in 2022-23 and 82% in 2021-2022.
52% of previously eligible students were successful in 2023-2024, compared to 63% in 2022-2023 and 85% in 2021-2022.

John De Faveri, Interim Director of Education of the YCDSB writes, “We are always looking for ways to provide a better school experience, but today is a time to celebrate our students and staff for their excellent academic achievement. I want to particularly highlight the incredible work that is being done in mathematics, which we see in these results. Mathematical literacy is such an important life skill and we are happy to share a love of numbers with our students.”

Results from the Grade 3, 6 and 9 EQAO Mathematics results show improvement in Mathematics compared to 2023. In addition, with respect to reading and writing results for Grade 6 there has been a consistent steady upward rise in the performance of students as 89% and 90% of students met or exceeded provincial standards when compared to the province’s average of 82% and 89%.

Elizabeth Crowe, Chair of the Board of Trustees for YCDSB states, “EQAO results are just one of the ways we see how York Catholic is leading the province in educational achievement. As a Catholic learning community, we want to see every child succeed and EQAO results help us measure our progress toward that noble goal.”

Overall, the percentage of students who participated from YCDSB in Grade 3 and 6 EQAO were 97% and 98%, respectively. For Grade 9 Math assessment there were 93% of eligible students and 97% in the OSSLT.

Any parents or guardians interested in learning about the 2024 EQAO and OSSLT results and individual school results for their children can check the EQAO’s website: https://www.eqao.com/results/.

Community News

York Catholic District School Board plans open house for future high school students

Published

3 hours ago

November 5, 2024

Paul Junor

Credits: Pch.Vector

BY PAUL JUNOR

There is: planning, preparation, and organization that parents, guardians and caregivers must make in York Region as they prepare their children for high school. For those who chose to send them to a high school at the Catholic board, there are open houses planned to make this process easier to navigate.

In a press release on Thursday, October 10^th, 2024, details were revealed about these open houses. It notes, “The open houses will highlight key aspects of each school, including administration, programs, graduation requirements, uniforms, school structure, student opportunities and more. In addition, information about the registration process, including registration dates, deadlines and documents needed to enroll, will be discussed.

The media release mentioned the seven regional programs, and ten Specialist High Skills Majors (SHSM) programs. They include:

Advanced Placement

Programs with an extended and enriched curriculum allow students to earn credits or advanced standing at most universities.

English as a Second Language

(ESL) and English Literacy Development (ELD)

English as a Second Language and English Literacy Development programs assist English language learners from diverse linguistic and education backgrounds in attaining English language proficiency.

French Immersion (FI)

Students who completed the Elementary French Immersion programs, or equivalent can continue with the immersion program to earn a French immersion certificate upon graduation.

High Performer Athlete (HPA)

An academic-based program for student-athletes participating in competitive-level athletics. Students benefit from a flexible timetable to help balance their academic and athletic commitments and earn high school credits for the work they put into their training.

International Baccalaureate (IB)

A rigorous and intellectually challenging pre-university course of study that allows students to earn an IB Diploma upon graduation, recognized in Canada and abroad.

Regional Arts (RAP)/Integrated Regional Arts Program(iRAP)

Students specialize in drama, dance, visual arts, digital media arts, instrumental music, or vocal music- while obtaining their high school diploma. In the iRAP, students experience their learning through an integrated model where the curriculum is explored in relation to the interconnectedness of the individual, the community, and the world.

STREAM Program

Students explore real-world challenges and use the design thinking process to develop critical thinking, creativity, collaboration, and communication skills, guided by the traditional Catholic social teachings. This academic program uses an interdisciplinary approach to inquiry and problem-based learning.

Specialist High Skills Major (SHSM)

Students can obtain a diploma with a specialist in either: Arts and Culture; Aviation and Aerospace; Business; Health and Wellness; Hospitality and Tourism; Information and Communication Technology; Justice, Community Safety and Emergency Services, Manufacturing; or Non-Profit. Every YCDSB school offers a SHSM program.

Parents or guardians who live in York Region and are interested in any programs can check: Website: www.ycdsb.ca