Overwhelm articles

Do you feel that life is out of control? Overwhelm is the feeling of anxiety around the amount of things that need to be done and about the things that are not done.

Your mental wellbeing is about your thoughts and feelings and how you cope with the ups and downs of everyday life.It's not the same thing as mental health, although the two can influence each other. Long periods of low mental wellbeing can lead to the development of diagnosable mental health conditions such as anxiety or depression. If you're living with a mental health condition, you may experience low mental wellbeing more often, but there will also be long periods where you're able to maintain good mental wellbeing.What does good mental wellbeing look like?Importantly, good mental wellbeing is NOT the absence of negative thoughts and feelings. We all face difficult and challenging situations that cause us to feel angry, sad, overwhelmed and everything in-between. Instead, it's about being able to understand and manage those feelings, so that generally you're able to:feel confident in yourselfbuild and maintain positive relationshipshave a sense of purposelive and work productivelycope with the normal stresses of day-to-day lifemanage when things changeWhat can affect your mental wellbeing?Our mental wellbeing is often affected by big life events that we have little or no control over such as bereavement, illness, or redundancy. In these situations, it's about how we respond - our behaviours and habits - that will determine the impact on our mental wellbeing. For example, do we tend to reach out for support or withdraw? Do we assume the worst or remain open to new opportunities?It's here that our level of resilience comes into play. Resilience is your ability to cope with change and adversity. By strengthening your resilience, you're better able to maintain good mental wellbeing through all of life's ups and downs.There are also factors that influence our mental wellbeing, which we can control.1. Our relationshipsStrong connections with friends, family and colleagues help to strengthen our confidence and self-esteem.2. Our physical healthThrough good nutrition and regular physical activity, we can boost our energy levels, improve our confidence, and relieve stress. Small changes make a big difference. 3. Our emotional healthPracticing mindfulness can help you understand and manage strong emotions so that rather than feeling overwhelmed, you're able to approach difficult situations with a sense of calm and clarity. The big pictureAt CA Support, our vision is for all members of the chartered accountant community to live happy, healthy and fulfilled lives. The key to this is empowering you to take care of your own mental wellbeing. Because when you don't feel quite yourself, other areas of your life are affected too. Our services can help you balance all aspects of your wellbeing, so you can live the life you want to.CONTACT USContact us through email at casupport@charteredaccountants.ie or call us on (353) 86 024 3294 we will be happy to assist.Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members and students.

Jul 23, 2020

“I’m going to like you.We’re going to be friends.”…is what I said to my Management Accounting book, the week after the CAP1s. Coming out of the exam hall, I knew that I had failed that subject. I’d put in the time studying, but didn’t understand it, and counted on enough of the theory coming up to cover myself. But it didn’t. So each evening, after work, I’d sit down to study. Friends teased me for being such a nerd- the results weren’t out yet!As predicted, I’d failed- scoring 25%. I continued to tell myself that I liked the subject as I studied. September came, and so did the repeat. I was on holiday and had just finished a hot air balloon ride when the Partner called me with the result- 62%. I felt sky high again!The science part…I didn’t know it at the time, but I had been practising “Neuro-Associative Conditioning”, a human behavioural science developed by Coach Tony Robbins. It’s all about changing our attitudes to increase our likelihood of success.What’s your current association to exam success?You want it, but thoughts of “what if I fail?”, “I just don’t understand it!” “I’ll do it later…” might be stronger in your nervous system. To get the results you want requires more than positive thinking- you need to change the meaning you give to study and actually feel good about doing it- from your head to your heart, right down to your gut!There are no shortcuts to success, but here are some ways that you can re-programme your mind to facilitate it:1. Begin with the end in mindThink of the big picture and take time to question- why are you doing this? It might be painful to sit down and study when you want to do other things, but ask yourself “what pleasure is it going to bring to my life in the long term?”…greater security, increased opportunities, a sense of achievement?  Once you’ve done this:• Write down what it is that’s driving you.• Spend a few moments daily, before you start studying, imagining your ideal future and reminding yourself that what you do in the present, will help to take you there. • Really feel and visualise your success to get it ingrained in your nervous system. Get excited about it!2. Get familiar and get it out of the wayWe don’t like changing our habits. Therapist Marissa Peer notes that the mind instinctively rejects what’s unfamiliar to us and returns to the familiar. This keeps us alive, protecting us from things perceived as dangerous. But this approach doesn’t always serve us- sticking to the familiarity of studying theory didn’t work for me. Good news though- studies show that it is possible to make what we don’t want to do familiar to us. We may even end up enjoying it! You just have to start the behaviour. Do it before you get comfortable doing something else. By consistently repeating, “I will make this familiar/I will like you”, you will. You can choose how you feel about something- knowing this gives you control. Getting what you dislike doing out of the way by prioritising it is empowering.3. Mind your languageListen to the language you use to describe studying. Are the words “hate”, “painful”, or negative sound effects common?Switching to more neutral language makes the process far more manageable. Phrases like:“I am determined to be a success, and I am prioritising my studies for me and my future”, or“I am choosing to feel great about doing what I don’t want to do” are great for interrupting our mind from negative internal conversations. 4. Celebrate your winsFocusing on your reward system will instil the habit of doing what you like least first. Maybe this is the lack of guilt/feeling of accomplishment by getting it done? Take your breaks and give yourself something to look forward to. And remember…Nothing is wasted. All the work you put in now will help going forward. Keep focused on that promising future of yours as you sit down with those books in the present!CA Support are here to assist you and we can be contacted on email at casupport@charteredaccountants.ie or on 01 637 7342 or 086 024 3294.  There are also other video supports on mindset available on our site.Article written byCharlotte Keating is a Member and Life, Business & Creativity Coach. With both trainee and managerial experience, she established Act On It Coaching to help fellow Chartered Accountants, trainees and other professionals achieve more balance and fulfilment in their lives. To get in touch or to find out more, visit www.actonitcoaching.com or contact charlotte@actonitcoaching.com

Jul 22, 2020

William is a Chartered Accountant who had his own business, but because of circumstances beyond his control he lost his business, his home and suffered with depression. CA Support have helped him throughout these difficult times, and he has given his permission for us to share his story with you. As a Chartered Accountant, I worked with a professional firm until 1985 when the entire department in which I worked was made redundant. With a partner I started my own business importing ladies fashion dresses and accessories from Hong Kong. It was very successful; the items were sold in exclusive outlets throughout the country. All went well until a supermarket chain sold identical items at a much lower price. My business partner left me with extensive business debts, so I had no choice but to sell my home. I was not aware of the Benevolent Society (CA Support) until I rang to explain why I could not pay my annual subscription fee. It was a huge relief to discover that there was support available to me. I worked hard to get my qualification and wanted to keep my membership up to date. On the initial call I explained my circumstances and it was a relief to have a friendly non-judgmental voice on the phone. There was a lot of unemployment at the time due to a severe economic downturn. To help those affected, the Benevolent Society (CA Support) hired the ballroom in the Intercontinental Hotel in Ballsbridge and asked me to address the large audience of unemployed accountants. The Institute then set up a small department to assist and offer advice to those who were unemployed. I was very glad I was able to help. I don’t know how I would have managed in the years that followed without their support. I am a very independent person, so the lack of control over my life was extremely difficult to accept. I was unable to find employment, my age went against me and I was also told that I was over-qualified. I turned to writing and had some short stories and magazines published. But the money didn’t cover a fraction of my outgoings, Unfortunately in the winter of 2013 I found myself homeless. I approached the DLR Housing Department and was initially promised accommodation but, the promise was not fulfilled. I was advised I could go into a hostel with the warning that I might have to share with a drug addict, an alcoholic or someone with mental health problems. It was only with the help of a compassionate community officer and my rector that my situation was resolved. Thankfully, I now have a home again I don’t know if I will ever forget that fearful experience, of not knowing what was going to happen to me. I still struggle to find words to express how awful it was. With assistance from CA Support I was able to go in a new direction. I continued with my writing, gave a series of public talks on the effect of suicide on those left behind and last September I gave a talk on the emotional impact of homelessness on mental health at the request of The Irish Council of Churches. For this, I could draw on my own personal experience of having been homeless. I have no doubt that there are others who have stories to tell on how CA Support has helped their lives and continue to do so. Speaking for myself, I hope that those who can will continue to support this organisation, especially now during the current Covid-19 pandemic and the uncertain future that face us all.   William Blackall CA Support are supporting our members and their families always. If you would like to help or if you need help please contact us by email or on 01 637 7342 or 086 024 3294.

Jun 04, 2020

The ongoing Covid 19 crisis has plunged all Education organisations into embracing online learning and teaching. Educators have worked hard to adapt quickly and ensure students are supported and that teaching, and learning continues.  We have all learnt new skills and embraced technology which has enabled us stay connected with family and friends. However, online learning does not suit everyone as it requires a lot of self-discipline and can prove very challenging for some students. If you are a student who likes to attend class and is motivated by face-to-face interaction with your peers and the lecturer, making the transition to an online classroom could be daunting. Try not to think of the change to online learning as an obstacle but in terms of an opportunity to develop new skills and improve your self-discipline. Just by simply changing your mindset, it will expand your options, making you feel more positive and motivated. We have outlined some tips and guidance to help you transition and become a successful, effective online learner. Set up an appropriate workspace, with no distractions. To fully engage with the online content this is essential. Think about your living arrangements and find a space that works for you and those you share with. Be online ready. Be familiar with the software being used. If you have never participated in an online class/webinar, set it up on your device well in advance and make sure it works. Most applications have a quick tutorial with tips and set up guides and these are very useful. Set time limits. If you are studying online for a long period, eye fatigue can be a real issue so take regular breaks. It is easier if you build these into your schedule. Adapt your study plan. Timetables have been adjusted therefore you need to adapt your study plan to ensure you cover all the content and still have time to review and revise. Allocate time. While face to face lectures were cancelled, this does not mean you have time off.Studying for a professional qualification is demanding and will require dedication to ensure success. Stay engaged and use the online tools. If attending a live online session or webinar, use the chat forum to post questions, or if permitted you will be unmuted, and you can ask your question. This will assist the lecturer and your peers by making it more interactive and improve engagement. Draw on all supporting resources. Most online learning is not stand alone and only works effectively by using all the resources available to you. Share the experience. Peer to peer support is very important, as some online learners can become isolated. Set up a zoom or chat with your peers and discuss the topics and learn from each other, stay connected. Ask for help.The education team is there to assist and support you.If you are attending webinars, viewing online recordings and utilising all the resources available but still struggling, please let them know. The education team are available to help. Stick to the plan. Working remotely and online is hard, but by sticking to your study plan and taking regular breaks, you will remain focused and keep the end goal in sight. The education teams have worked hard to adapt and ensure you are equipped for your exams. There are extensive resources available to you. However, we know that life can throw curveballs when we least expect it, so CA Support is there to offer emotional and practical assistance.  Contact us through the website or email or call us on (353) 86 024 3294 we will be happy to assist.   Terri Gray on behalf of CA Support

May 01, 2020
News

While time management is important, attention management is how you make sure your priorities stay prioritised. Moira Dunne explains how you can make your productivity soar by identifying what is stealing your attention. Most people I know in business have very good time management skills. They set out their goals, prioritise their work and make a daily task list to get things done. In days gone by that was enough. Forward planning meant that work could be scheduled into the time available. By and large, an organised person could get all their work done quite routinely. However, those time management techniques were designed for a business world where people had control over their time. Blocks of uninterrupted time were easier to find and, in general, the plan for the day could be completed as expected. It was a business world without email, mobile phones, iMessage, WhatsApp, apps and social media. Technology has completely changed our work environment. Constant communication brings a steady stream of new requests and ever-changing deadlines. So allocating time to a task doesn’t mean it gets done. As soon as we check our email in the morning, our task list is already out of date, and when everything seems urgent, it is impossible to stick to our priorities. The steady stream of requests comes with an expectation of almost instant response time. So we generally work in a reactive, responsive mode. This is great for customer service and team cooperation, but it’s not conducive tor the achievement of plans and goals. Ultimately, the focus becomes less strategic and more operational, and business growth is affected. Attention management Right now, time management techniques have never been so important, but we have to supplement these techniques with skills to manage our attention. You have to ask yourself: how good are my attention management skills? Here are some tips on how you can become more aware of your attention and how to manage it. 1. Understand your attention Do some initial work to understand where your attention is going throughout the day. To spot patterns, track who and what distracts you. Use a time log for a few days to get the data on this. Make a list of those attention stealers to remind you what to avoid. 2. Protect your attention We often feel obliged to respond to new requests, emails and interruptions. It can be hard to say no to your customers or your colleagues. But we often end up working on something that has a lower priority than the work we planned to do. Empowerment over your time can give you the confidence to make decisions about client and office engagement. Decide on a reasonable request response time and communicate that to your clients and co-workers. It’s also important to ask yourself what tasks you’re doing that are outside of your specific role and priorities. With this knowledge, it can be easier to say no to others in the office. 3. Develop the right environment If you run your own business or manage a team, take a look at how easy or difficult it is for people to focus. Is there a noise level that can be improved? Can you work together to give each person some uninterrupted time throughout the week? Encourage people to focus on one task rather than multi-tasking. If your business allows it, turn off the phones at least some of the time. Provide a quiet room as a contrast to the open-plan office. Offer your office to your team when you are not there. Allow the use of noise-blocking headphones if it doesn’t compromise your service delivery. Above all, be creative. Come up with your own solutions for attention management that will suit your business. Be proactive, take control and be productive Let’s give some time to attention management. It is one of the most important business skills in today’s workplace. Combine this with the classic time management techniques and watch your productivity soar. Moira Dunne is the Founder of beproductive.ie

Jul 28, 2019

Lots of us are good at showing compassion and kindness to other people. What many of us aren't great at is showing ourselves the same understanding. Our inner critic and negative self-talk can be hard to ignore. But dwelling on mistakes and focusing on faults makes it hard to maintain personal resilience and good mental wellbeing. We could all use a little more self-compassion. The concept of self-compassion has three important elements: Mindfulness - being aware of your thoughts and feelings without judging them or dwelling on them Common humanity - a recognition that no one is perfect and that we all make mistakes Self-kindness - caring for yourself the way you would a friend or loved one in a similar situation Why is self-compassion good for your mental wellbeing? Research shows that people who exercise higher levels of self-compassion tend to be more resilient than those who don't. They have less of a physical response to stressful situations and spend less time dwelling on them after the fact. This is partly because self-compassion involves actively recognising your strengths and achievements, which boosts self-confidence and our belief in our ability to cope with difficult situations. But self-compassion also has an impact on our biology. Stress is your body's natural response to a perceived threat, sometimes called the 'fight or flight' response. A recent study by the Universities of Exeter and Oxford has found that exercising self-compassion helps to calm the heart rate and shut down this threat response. Participants in the study demonstrated a state of relaxation and security. They also reported feeling a stronger connection with other people. If you exercise self-compassion, you're also more likely to adopt healthy self-care behaviours such as getting plenty of exercise, eating well and establishing healthy sleep patterns. Put simply, you're more likely to make choices that boost your physical health, which is crucial for your mental wellbeing.  Self-compassion also encourages personal and professional development, which in turn improves our confidence and self-esteem. That's because it allows us to consider our strengths and skill set objectively without fear of criticism and judgement. We're then able to identify areas for improvement and make a change for the better. 5 ways to show yourself more compassion At its heart, self-compassion is about self-care or looking after yourself the way you would a friend. In fact, thinking about what you might say to a loved one in a similar situation is a good starting point. What advice would you give them? Here are a few ways you can start showing yourself a little more kindness and understanding: Practice mindfulness - learn how to notice and observe your thoughts without judging them. Mindfulness encourages you to be curious and self-aware, understanding that your thoughts and assumptions are just that. They're not facts. Reward yourself - celebrate your successes and achievements. Keep a list of your personal skills and strengths to review in moments of self-doubt Take a break - time away from your day-to-day routine and a change of scenery can help you keep things in perspective Strengthen your connections - kindness is contagious! By showing love and understanding to the people who are important to you, you're more likely to show yourself the same compassion Do things you enjoy - spending time on our passions, hobbies and interests is good for the soul. Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members, ACA students and their close family around the world.

Jun 10, 2019