In the current Covid 19 pandemic, instability and worry have become foremost in our thoughts. We are facing a situation unlike any we have encountered before, but how our mind adapts to the challenges ahead and how resilient we are, will determine the outcome for each of us.   In times of crisis, our mind can become stuck and negative feelings of helplessness, and worry can be amplified. Negative thinking can take over, particularly if we are drawn into regular lengthy updates on news channels, showing each shocking bulletin as it unfolds. Once the mind becomes stuck, our perspective changes and it is harder to find a positive outcome or creative solutions. It also becomes more difficult to connect with others and this is so important to us as social beings.   We can learn and develop resilience; it just takes a bit of practice. Lucy Hone, a resilience expert, advises three simple strategies to help boost our resilience:   Accept the tough times – Unfortunately, we have all experienced the bad stuff. The key to moving past it is to accept it. We are all exposed to obstacles, but how we tackle them is what sets up apart. Life is a tapestry of good, bad, sad and happy events and the journey is different for all of us. Focus the mind – the skill is to evaluate each situation closely and choose carefully and realistically. Ask yourself this key question – can I change this? Focus your attention only on things that you can change. Tune into the good e.g. the opportunity to work from home instead of needing to be in the office. Our minds tend to wander, but in times of crisis this is increases, so identifying the need to be selective and focus on one task can be helpful. Question yourself – is this helping or harming me? By endlessly watching the news channels and feed on Twitter and social media, am I achieving anything worthwhile? Will the outcome change if I switch it off? These are difficult and challenging times so be kind to yourself and don’t overload the brain unnecessarily.    Connection   In this time of social isolation when we cannot physically be with family and friends, we can still connect. Thankfully technology is available to most of us, so checking in with compassion to others who may be feeling anxious and worried is key to enhancing the wellbeing of our loved ones and our colleagues. Older people may be even more isolated so send a note or letter and be kind. Keeping these fragile connections going will be very important to us all.  Hear Lorna Hone’s Ted talk >>>

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.

What is stress, and is it bad for you? The dictionary definition of stress is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances”. In a medical or biological context, stress is viewed as a physical, mental, or emotional factor that causes bodily or mental tension. Stresses can be external (arising from environmental, psychological or social situations) or internal (stemming from an illness or a medical procedure). Stress can initiate the ‘fight or flight’ response, a complex reaction of neurologic and endocrinologic systems. And so we start to see the see-saw relationship we have with stress. It is needed to charge our body and mind, so we can best prepare to deal with challenging situations. It also releases adrenaline to make us the strongest and most productive we can be – this is our friend. However, it is when this delicate balance is tipped that it becomes our foe. The two sides of stress For me, good stress is the feeling before an Ironman – I am nervous, tense, anxious (and indeed, often questioning why I am here!) However, I know that this feeling means my body is preparing for pressure and that the adrenaline being released will fuel my muscles. It is the feeling before a presentation in work or a tough meeting – to some extent, it is a comfort as I know that this will ensure my reactions are charged and I will deal with unanticipated questions. However, stress becomes a problem when it significantly affects our emotional well-being and our ability to function at home, work or in our relationships. For a professional accountant, this pressure can sometimes arise from our work environment and as a member of the community of accountants, we should all be aware of the warning signs in others. Critically, the pressure often begins at the start of our career when we are juggling study, lectures, learning the tools of our trade with clients and dealing with our peers. However, throughout our careers, the lifecycle of an accountant exposes us to different pressures at different times.  It is okay not to be okay While we have come a long way in our ability to talk about our mental health, our profession appears slow to fully embrace the acknowledgement that it is okay not to be okay. From my interaction with students in the profession and my peers, who are often employers, we are still not 100% comfortable, or indeed perhaps don’t fully understand the impact stress can have on a person. Also, not all places of work have a safe environment in which individuals can talk openly. Yes, I am generalising here, but would you honestly feel 100% comfortable telling your employer that you were off on sick leave with mental health issues? If the answer is no, then as an employee or an employer we have an issue. And let us be honest, statistics demonstrate that we should see these sick certs as, on average, stress, anxiety and depression account for nearly half of all sick days taken in Ireland and the UK. Stark statistics Is stress, and the related side-effects when it becomes too much for us, more prevalent in accountants? Research by the Chartered Accountants Benevolent Association in the UK shows that more than eight out of 10 accountants suffer from stress-related problems. Over a quarter of accountants said they drink more than the recommended level and the study revealed that the suicide rate for female accountants is three times higher than the average for other occupations. Stark statistics. So, what can we do as a profession?  Well, we can ensure that our workplaces are open and transparent and that, most importantly, all staff can talk, voice their concerns and articulate when they are feeling stressed. We don’t need to go full throttle and bring in the massage chairs and yoga mats (even though this has been proven to help). However, we do need to ensure that as a community of accountants, we are there to assist each other and spot the warning signs. It is okay not to feel okay – and the more we say it and really believe it, the more we will help break the stigma of mental health and ensure that the profession is a compassionate one that supports its members and enables and empowers people to speak up. If any of the above strikes a chord with you, please note that CA SUPPORT is available to all members to help with matters of mental health. Sinead Donovan FCA is a Partner in Financial Accounting and Advisory Services at Grant Thornton.