In the same way that many of us found it difficult to get into a new routine in lockdown, it makes perfect sense that we will find it difficult to move on from there too. Remember, you have adapted and coped with change before and you will this time too. Understanding resilience and how to boost it will help us stay the course and finish the marathon. Personal resilience can be described as the capacity to adapt to adversity, while looking after your wellbeing. Resilience helps us to develop and maintain some balance in our lives during difficult or stressful situations. Boosting your resilience can help to protect you against challenging life experiences and prevent them from becoming overwhelming. AwarenessThis is about being aware of the situation and acknowledging what’s happening, as well as recognising your own emotional reactions and behaviour, and the behaviour of those around you.  In order to manage your feelings, you have to understand what’s causing them and why.Understanding that setbacks are part of lifeLife is full of challenges. The trick is to learn from any setbacks and be willing to adapt to change. Setbacks allow us to start again. They give us an opportunity to reset and to rethink our approach. This is an important life skill.Having an internal locus of controlResilient people tend to have an ‘internal locus of control’. It means they believe the actions they take will have an effect on the outcome of an event. It’s important for our mental wellbeing that we feel we have the power to make choices that will affect our situation, our ability to cope and our future. Ask yourself, ‘what can I do about this?’There will be occasions when the answer to the question is ‘nothing’. However, analysing the situation gives you a sense of control. It highlights your choices. Very often the list of things you can do will far outstrip the list of those you cannot. Strong problem-solving skillsAs we move out of lockdown it’s essential to calmly look at problems as they appear, explore potential solutions and work towards a successful outcome. Early on there may be a temptation to attempt to do too much, too soon.List a maximum of 5 things you’d like to achieve each day, put them in order of priority and then address them in that order. Stop regularly to ask yourself, ‘how is what I am currently doing contributing to what I want to achieve?’ At the end of each day, reflect positively on your achievements.Strong social connectionsCoronavirus has changed the way we socialise. Many of us will have made greater use of social media, many will have supported vulnerable people and some of us will, maybe for the first time in a long time, have spent quality time with our family.Research has highlighted for some time that stronger social connections in our lives increase feelings of happiness and self-worth. Those connections are valuable, so make time to interact with people in your life after lockdown. Volunteering helps counteract the effects of stress, anger, and anxiety, makes you feel happier, increases your self-confidence and provides a sense of purpose. This could be a habit to take with you to boost your wellbeing as we move into the future.If you’ve been feeling isolated, use this exit as an opportunity to make a change. Perhaps join a club, take up a sport or re-engage with old friends.See yourself as a survivor, not a victimInstead of focussing on the negatives, focus on the positives as we emerge from lockdown and see yourself as a survivor. Ask yourself, ‘what opportunities does this situation present?’ whenever you’re faced with a difficult choice or situation.Ask for helpWhile being resourceful is an important part of resilience, it is also essential to know when to ask for help.If you’re struggling, you won’t be the only one. According to the Mental Health Foundation, 1 in 4 people will experience some kind of mental health problem in the course of a year.  Far too many people wait too long before seeking help, especially men.  For all your practical and emotional needs, contact our in-house CA Support team on mobile: (353) 86 024 3294 or via email: CASupport@charteredaccountants.ieArticle written by Richard Jenkins, Behavioural Psychologist and kindly provided by CABA

Aug 20, 2020

Change is the one constant thing in our lives, we are surrounded by change the weather change several times in one day, but we adapt. However, some people embrace change and see opportunities to grow and learn and others dread it and find it very difficult to adapt.  Changes which are outside our control and not expected are more difficult to accept e.g. dealing with unexpected illness, job loss, recession, or a major disaster. Some changes can be very positive and open opportunities to learn new things, develop new skills or qualities we didn’t know we had. As children we accept change easily, but as adults our brain and body block change and the chemistry of how our brain copes with change is very interesting. We hosted a webinar with Dr Celine Mullin called Creating habits beyond Covid 19 in which she describes this process and how we can create habits which will enable us to adapt to change more effectively We also have some handy tips that may help. Just remember that dealing with change is rarely instant, and that coping with or adapting to change can take time. See things differently Instead of dreading the changes in your life, try to see each as an opportunity to learn. If you can see change in a positive – rather than negative – light, it can boost your resilience and help you deal with it more positively too. This can be especially helpful at work, since having a negative attitude towards change could mean you'll be overlooked when new and interesting projects come along. These days work environments are changing at a faster pace than ever, so seeing change as something to grasp with both hands instead of something to fear and resist could bring many new opportunities. Meanwhile, instead of letting change creep up on you, try to be more proactive and look out for any changes that may be coming. Thinking ahead and planning can also make you feel that you have more control over what happens to you. Keep a record The next time you're faced with a major change, keeping a note of how you feel about it, as well as how you plan to deal with it, could be useful. Instead of burying your head in the sand and hoping everything will go back to normal, write about your feelings towards whatever is changing in your life. After you have recorded your feelings, decide what you want to achieve in respect to the change in question. Then write down your goals and how you plan to make them happen, including the skills you have that could help. Be really specific where your goals are concerned and think about how you can measure your success. Don't forget to set achievable goals and, where possible, set a clear timeframe for reaching them. Also try finding the benefits or opportunities that this change might bring and write them down too. If you have been affected by things such as bereavement, illness, redundancy or financial loss, this can obviously be difficult – but those who look hard enough can often find something to be positive about, no matter how small. Make a point of writing at least one benefit a day. Move on When change comes along that you can't control, don't let it get the better of you. Try to carry on with everything else in your life as normally as possible, as this itself can reinforce the ways in which your life isn't changing – which itself can be reassuring. Realise that there are some things you can do, and some things that you can't do, and instead of dwelling on any mistakes you may have made, put them behind you and move on. One way to keep your worries in perspective is to take a long-term view. For instance, how do you see the changes that are happening now affecting you in one, two or even six months? Remind yourself that change itself never lasts, and that things will become normal again at some point as the change becomes more familiar to you. Be a team player Helping others is a great way to gain experience and build resilience, so take every opportunity to make life easier for those around you who are experiencing changes. And when you find yourself affected by change, don't try to go it alone – know when to ask for help. Build a network of people who can support and guide you whenever you need them, and support and guide them when they need help too. For instance, if you are experiencing changes at work, talk to your colleagues and find out how they are coping. You could well find that you can help each other to manage any changes that are happening in the office more effectively. Look after yourself Change can be exhausting on an emotional – and often physical – level. So instead of battling through it, take time to recharge your batteries. This doesn't have to involve a complete break but could be something as simple as taking a walk in the fresh air to clear your head. Sometimes change can also mean less time to yourself – after having a promotion at work, for instance, when you may feel pressured into working longer hours. At times like these it's especially important to remember to eat healthily, to get some exercise and to relax as much as possible when you're not at work. 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 18, 2020

A problem shared is a problem halved. It might be a cliché, but it's true. When you're not feeling yourself, talking things through with someone you trust can help lighten the load. It's the first step towards taking back control of your mental wellbeing. Why does talking help? Talking about something with another person allows you to see things from a different perspective. There could be another way of looking at your situation Talking aloud can help you make sense of a problem and clarify your thoughts and feelings. When we're just turning things over and over in our own heads it can be difficult to see what's really going on Another person may offer practical advice and solutions that you hadn't considered before The simple act of being listened to often has a big impact in itself. You'll feel less alone knowing that someone is there for you. You might even discover that you're not the only one who feels the way you do Sometimes just saying something aloud is immensely relieving. You may have been carrying something around in your head for a long time and talking about it can be like setting down a heavy load. You might notice your whole body relaxing as you start to talk Opening up to friends and family might encourage and empower others to do the same Talking openly about how you feel might seem awkward at first. Especially if you're not used to it. But it will get easier and become more natural the more you do it Who can you talk to? Friends and family are a great place to start. They may have already noticed that you're not quite yourself and asked if everything is ok. This can make starting a conversation a bit easier. Having said this, it's common for people to find it difficult to talk openly with friends and family, for lots of reasons. Often they're worried about upsetting people they care about, how their relationships might be affected or that they might be treated differently. And this can affect how honest and open you are about the reality of your situation. Sometimes it's easier to be more honest with someone you don't know. That's where counselling can help. Counselling, or talking therapy, is a chance for you to talk to someone who will listen without judgement. It offers you a safe space and dedicated time to talk openly about you. Your thoughts. Your feelings. And the real impact they have. A counsellor can offer an impartial perspective on what might be a very complex and intense situation. As someone who's not involved and with no personal agenda, they may be able to help you work through and understand things in ways that your friends and family can't. Ask us about counselling CA Support can arrange for you to work with a professional counsellor face-to-face, over the phone or online.  Take the first step You might have avoided opening up in the past, simply because you don't know where to start. How can you possibly articulate all the thoughts and feelings going round and round in your head? But there's no set script you have to follow, and no rush to get it all out at once. When you contact CA Support, our trained advisors will help you find the right words. And after that first step, you'll have the support of a professional counsellor to help you through the rest of the process. You won't be on your own. You can talk to an advisor in complete confidence, 24 hours a day, 7 days a week. Call us on 01 637 7342 to talk to one of the team. We are here for you. 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.

Aug 08, 2019

We've all heard the old cliché that a problem shared is a problem halved. And it's a cliché for a reason. Talking about how we feel isn't always easy, but it's often the first step towards taking control of your wellbeing.  Why do we find it difficult to talk about our emotions? There are many reasons why we might struggle to open up about how we feel. Often we worry about upsetting the people we care about or causing them concern. At other times it's a fear of being judged or seen as weak that prevents us from being honest about how we feel. We might struggle to know how to articulate our emotions or who to talk to. Sometimes it's a combination of all of these things. No wonder many of us are hesitant to talk about our emotions.  What happens when you don't open up? Choosing to keep things bottled up may seem easier in the short term, but it can have negative consequences for your emotional and physical health.  Having something going round and round in your head makes it difficult to be present with the people around you. You're likely to withdraw from situations or conversations that might touch on whatever's causing you to feel the way you do. This creates a distance and misunderstanding between you and your friends, family and colleagues, which can weaken those important relationships.   Similarly, when you're overwhelmed and pre-occupied by your emotions, it's hard to focus and concentrate on other areas of your life such as work or study. You may find that your productivity or quality of work begins to suffer. All of this can lead to an increased level of stress, which can manifest in both behavioural and physical symptoms. Opening up to someone you trust could break this cycle. Why does talking help? Talking things through with someone else can help you see things from a different perspective.  Having to articulate your feelings to someone forces you to take a step back, helping you to see things more clearly. You'll be able to see patterns and have a better understanding of exactly what it is that's bothering you, and what you can do about it. Reaching out to someone you trust and asking them for help will strengthen your relationship with that person as you problem solve together. Even the simple act of being listened to will help you feel supported and less alone. These feelings of connection are essential to our sense of wellbeing. How do I start talking about my emotions? Even if you choose to open up to a close friend or family member, it can still feel awkward at first. Here are a few tips that could help. Pick the right time If you're feeling particularly angry about a situation, it's a good idea to wait until you feel calmer and initial feelings of anger have dissipated. This will make it easier to talk about the real issues clearly, rather than simply venting and lashing out, which can push people away and make you feel worse. If you're feeling nervous about opening up, it can also help to try talking when you're doing something else with that person, such as washing the dishes or walking the dog. This can make it seem less awkward and less of a 'big deal.' Find the right words Use a simple, neutral statement to start such as 'I feel...' or 'My concern is...'. This is less accusatory than saying 'You make me feel...'. It empowers you to take responsibility for your feelings and invites the other person to contribute constructively to the conversation, rather than being defensive. Talk about the positives too Talking about your feelings doesn't have to mean talking about negative things. Try talking to your friends and family about the positive feelings you have; when you're proud of them, grateful or want to share your success with them. Think of it as practice. The more open you are about your positive feelings with the people around you, the easier it will be to talk to them when you're not feeling as good. In addition, taking a moment to recognise the things that make you feel happy or are going well will boost your overall wellbeing, and help to strengthen your relationships. Reach out If you don't feel comfortable talking to a loved one, then talking to someone professional could help. Talking therapies or counselling provide you with a safe space in which to talk through your thoughts and feelings with someone independent and impartial. Counsellors are trained to help you process and explore your feelings and find practical ways of managing them. Counselling involves you being honest, open and participating in the conversation. Ultimately this is empowering although it can seem daunting at first. But there's no rush. The number of sessions you have will depend on your individual circumstances, and your counsellor will work with you to find the best path for you. 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 24, 2019

Could a nerve you’ve probably never heard of be the key to boosting your mood and reducing anxiety? Say ‘hello’ to your vagus nerve. What is it? Vagus means ‘wandering’. The vagus nerve is the longest cranial nerve in the body, starting at your brain and connecting to a host of organs including your gut, heart, liver, pancreas, gallbladders, kidneys, spleen and tongue. What does it do? Your vagus nerve is part of the parasympathetic nervous system, which helps you ‘rest and digest’. It helps to control body functions like your heart rate, digestion, breathing along with regulating your mood and emotions. How fit is your vagus nerve? Just like a muscle, when the vagus nerve is working well, it’s said to have good ‘tone’. Your heart speeds up a little when you inhale, slowing down a little when you exhale. The difference between those speeds is your HRV. A larger HRV indicates that your vagus nerve has good tone. Tone your vagus nerve: Singing Laughing Yoga Tai chi Humming Deep breathing Meditation Listening to music you enjoy Gentle to moderate exercise Getting a massage Eating probiotics Gargling Splashing your face with cold water Practice: deep breathing Set aside 5 minutes where you can be quiet without being disturbed. Lie down on your back with your hands on your abdomen. Bend your knees with your feet on the floor. Relax your elbows on to the floor. Close your eyes and notice your breathing without changing it on purpose. Focus on your navel and imagine your breath is moving your hands. Don’t push your breath to make your hands move. Just stay relaxed and focused on your breathing as it is. 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 24, 2019

As the saying goes, you have to love yourself to love others. Loving yourself means respecting yourself, accepting your flaws and the mistakes you’ve made, and seeing yourself as worthy of being loved by others. It also means looking after your wellbeing and not neglecting the things that make you feel happy and fulfilled. How to get started This is easier said than done though as many of us struggle to love and accept ourselves even for a few moments, let alone all the time.  So here are some tips to help get you started: Think about your strengths It may not always be easy, but try to concentrate on the things you do well rather than the things you don’t excel in or the mistakes you’ve made. In fact, try to consciously forgive yourself for your mistakes, especially if you find yourself thinking frequently about the poor choices you may have made. When you’re feeling positive, make a list of your strengths and keep it somewhere you’ll see it often and then go back to the list whenever you feel insecure about yourself.  Look after yourself Sometimes we work so hard at looking after others, we neglect our own wellbeing needs. But it’s important to eat healthily, to exercise and get plenty of sleep, and to take steps to look after our mental health. Start by doing one small thing a day that will help boost your mental or physical wellbeing – you don’t have to make radical changes all at once to reap big benefits. Stop comparing Try removing yourself from toxic friendships or from someone who demeans you and your achievements. Instead, surround yourself with positive and supportive people. These are the people who will help you feel good about yourself, as opposed to those who are over-critical and negative. Treat yourself like someone you love If you tend to be hard on yourself a lot of the time, try giving yourself a break and being kind rather than your harshest critic. Remind yourself that nobody is perfect, so you shouldn’t expect to be either. Think what you would do or say if a close friend needed some support, then try doing the same for yourself. Have a social media detox According to Entrepreneur.com the average person spends more than five years of their life on social media. Yet studies suggest using social media to such an extent can often cause stress, anxiety and low mood. This can be further highlighted when we use social media to compare ourselves to others. This can then lead to a feeling that we’re missing out. If you spend a lot of time on social media, it may be a good idea to do something about it. Try taking a complete break, or at least switch off your notifications to see if it helps you cut down on your social media use. Be selfish once in a while When you’re busy doing things for other people, you may forget to do things for yourself. But it’s okay to be selfish every now and then. Try doing just one little thing for yourself today that doesn’t involve making anyone else happy or tending to their needs. 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 21, 2019