Resilience articles

Resilience is our ability to recover quickly from day to day difficulties. Resilience allows a person to cope with challenging situations and recover from adversity a stronger person.

 Our lives have changed a lot since March. The constant newsfeed draws our focus back to restrictions or bad news, making it difficult to see any positive outcomes, but there are many new behaviours we have developed that we don’t want to give up.   What are the lockdown habits you developed in the last few months? Maybe you tried and kept some of these: Enjoying an early morning walkHaving breakfast with your kidsExploring, and appreciating, your local areaGetting out in nature every dayEmbracing online learningTackling that big DIY project and much-avoided clear-outDeveloping new gardening skillsLearning to cook or bakeStarting to play an instrumentBinged on box setsCaught up with friends on ZoomAs new agile and flexible working arrangements will be key benefits for most people, but what smaller changes made to your day-to-day life are now non-negotiable? Are there any healthy habits you would like to keep?Family mealsThere was nowhere to rush off to, so families got to enjoy meals together again. This was certainly a novelty for anyone with teenagers at home or if a parent had a long commute. Sitting together as a family to enjoy a meal became the norm, so holding onto this habit would be beneficial for everyone.CommunityAs movements were restricted initially people explored their local community a bit more. No commute meant we saw neighbours we had not seen in a long time. There are many heart-warming stories of people helping each other within a community setting. This sense of community had been lost in the hustle and bustle of daily life and has found a welcome return and hopefully, we will keep and cherish it.Activity/HealthSome people binge-watched box sets, and some binge walked and did daily workouts online. Daily walks became very popular and we enjoyed nature again. Being active and having a healthy heart is always good, so hopefully, we will be able to carry these activities into the future.Self-careThe last few months have been a time of anxiety and stress, particularly if you have a vulnerable person in the family. To manage stress and anxiety many people took us meditation or yoga. Both are healthy skills with many benefits, so are always good to have and maintain.AppreciationAbove all else, the crisis has taught us appreciation. To take time to consider our surroundings, our family, friends, and appreciate all that is good in our lives. It has allowed us to reflect and consider changing things which were not so good for us.   By showing appreciation and reflecting we are more aware and conscious that others may need help or support, and this is the best habit we could take forward and keep.CA Support is here to support our students, members, and their families. Contact the CA Support team on mobile: (353) 86 024 3294 or email:  casupport@charteredaccountants.ie

Sep 16, 2020
News

Burnout has been creeping into our workplaces and greatly affecting our lives, even before COVID. Noel O’Callaghan outlines how you can identify burnout and manage your work-related stress.Increasingly, we are hearing about how workplace stress is on the rise, especially where work and life both feel uncertain and unpredictable. In a new survey from the Department of Work and Employment Studies at the Kemmy Business School, 60% of employees in Ireland are feeling more stressed since the onset of COVID-19. As we become so ingrained in the day-to-day routine while meeting the needs of employers or customers, we can miss the alarm bells warning that what was a somewhat natural and manageable stress is now morphing into burnout, something considerably more serious. Work culture seeks to identify and label what they call ‘high achievers’ but, unfortunately, delivering more and more with less and less is often the only criteria needed to earn the distinction. Day to day, month-end to month-end, quarter-end to quarter-end, the relentless pace of work makes it seem impossible for someone to put their hand up and say, “Stop. I need to rest”. If you combine this with a personality that is wholly-committed to doing a good job, has a fear of failure, or is unsupported either at work or at home, then you have a recipe for disaster when it comes to excessive stress or burnout.Signs of burnoutWhat are the tell-tale signs of burnout? Burnout can lead to physical and mental exhaustion, a feeling of detachment, or a feeling of never being good enough no matter how much you deliver. Are you:terrified of going to work every day?always tired?disinterested in participating in hobbies outside of work?getting little enjoyment in anything and no motivation to seek it?feeling stuck, with little or no light at the end of the tunnel?(Sometimes these can also be accompanied by unusual physical aches and pains.)These are just a few of the more common red flags, but it can be different for everyone. The great news is that burnout is treatable. Taking breaks, knowing your limits, and watching out for situations or people that elevate the stress can help. However, there are also huge benefits gained from working on your relationship with work. I-It and I-ThouMartin Buber, a theorist and 19th-century Austrian philosopher, suggested that humans have two approaches to the way we interact with people, things and nature. One is an ‘I-It’ approach where we objectify whatever we are dealing with and seek to get as much out of it for ourselves as possible and the other is an ‘I-Thou’ approach, where we turn to the subject as a partner and seek to relate more to it for the mutual benefit of both parties. There is a recurring theme that I see is in relation to how people interact with their career and the workplace. A pattern emerges over years whereby one relates to their career, work or co-workers from an I-It standpoint, viewing it as a means to an end, which can cause the relationship with work to become so unhealthy that people become ill. Having a more constructive relationship can alleviate the symptoms of stress and burnout and instil a sense of nourishment into the workday. We should aim to shift the relationship from I-It to an I-Thou and think of work as something to be engaged in, enjoyed or experienced.  Noel O’Callaghan FCA is a qualified psychotherapist. If you would like to discuss how any of the topics mentioned above are impacting your mental health, please contact the CA support team at CASupport@charteredaccountants.ie.

Sep 04, 2020

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

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

When it comes to mental wellbeing, you often hear the term resilience. But what is it and why is it important? Resilience is your ability to cope with change and adversity. By strengthening your resilience, you’re better able to maintain your mental wellbeing through all of life's ups and downs. Being resilient doesn’t mean that you won't ever feel overwhelmed, under pressure or stressed. But it does mean that your behaviours, habits and emotional health allow you to handle that pressure more effectively, reducing its negative impact on your overall wellbeing. The good news is that resilience is something we can all learn. We’re all capable of establishing new behaviours and habits that promote resilience and empower us to remain calm, confident, healthy and effective in the face of new challenges. Here are 5 ways to boost your resilience: 1. Find a new perspective As humans, we have a natural negative bias, which means we tend to assume the worst about every new situation. This was a useful natural survival instinct thousands of years ago when dangers and predators lurked around every corner. Nowadays however it can mean we’re more likely to feel anxious or stressed about new situations and makes it difficult to see or make the most of new opportunities. The next time you find yourself dwelling on the negatives, ask yourself the following questions: Is there another way of looking at this situation? Do I need more information? How will I benefit from the way I am thinking/feeling/behaving? You might find that when you allow for a more positive interpretation of events, things naturally feel a little easier. 2. Get the rest your body needs Without sufficient sleep, we find it more difficult to challenge our natural negative bias. We’re also more likely to make poor decisions, be irritable and struggle with poor concentration. It’s not hard to see why a good night’s sleep is crucial for a more calm, considered and resilient approach. But it's not just sleeping that matters. It’s important to take regular breaks throughout the day. These brief pauses allow your brain space for more creative thinking, help you retain and process information and improve your focus. This clarity and productivity helps you to feel in control and reduces stress. As little as 5 minutes away from your computer or phone every 90 minutes or so will make a big difference to how you feel. 3. Fuel your brain and your body What we eat and drink can have a big impact on our resilience levels. Simple things like staying hydrated, reducing your caffeine intake and eating three balanced meals each day can help. But it’s also important to pay attention to changes in your blood sugar levels, which can affect your mood and your energy levels. Eating slow-release carbohydrates such as oats, brown rice and quinoa help to stabilise your blood sugar levels, meaning you’ll avoid the energy slump, loss of focus and irritability that often accompanies fast food and snack fuelled sugar crashes. Top tip: Dark leafy green vegetables, nuts and seeds contain high levels of magnesium, which helps to regulate the production of the stress hormone cortisol and assists with the release of GABA, a calming neurotransmitter. 4. Celebrate your success Noting down your achievements or things that have gone well and made you happy has several benefits for your emotional health. Reflecting on our successes improves self-confidence and helps us to feel positive about ourselves. Writing down your achievements can also serve as a tangible reminder of your personal strengths whenever you feel insecure about a new situation. 5. Practice mindfulness The underlying principle of mindfulness is that we can simply observe and notice our thoughts and feelings without letting them impact our wellbeing. This focus on emotional regulation and self-control is essential for resilience. With regular practice, mindfulness can help you approach new and challenging situations with a sense of calm and clarity. 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.

Mar 18, 2020