A huge portion of the global population has adapted to working from home (WFH). Initially, the main concern for employers was productivity, but now as WFH has been extended, a bigger risk is employee burnout. For many, working from home has been thrust upon us and not a choice, so adapting quickly was essential. Employees who have chosen to work from home are usually good at separating their work from personal life and have a dedicated space. As WFH is likely to be extended, it is important to know and understand the risks and avoid burnout.Our knowledge economy ensures we are constantly connected, and keeping healthy boundaries between professional and personal life can be a real challenge. Emails are often sent late at night just to finalise or meet a deadline. This can have a trickle effect and other employees then feel it necessary to show similar dedication and productivity. Another consideration is colleagues often feel compelled to respond to emails sent outside normal office hours straight away, even though it may not be urgent.  If you have been feeling exhausted, disconnected, finding yourself procrastinating, and feel less effective in your job you could be suffering from burnout. Combining our work and personal life constantly is not good for our mental health. How do we ensure we protect ourselves and our colleagues? How can we leave our work at the door if we no longer walk out that door to work? The best way to do this is to create some boundaries. We have five tips to help you WFH successfully:1. Keep physical and social boundariesWhen going into work there are certain physical actions you do like putting on work clothes, catching the bus, or a train to work, these are indicators that help you switch into work mode. You may be happy not to have your daily commute, particularly if the weather is bad outside, but these signals are important for our brain. Try taking a short daily walk in the morning as your commute and dress comfortably but do try and wear some work clothes and not your usual casual wear for home. This will help you transition from “home you” to “work you”.2. Maintain a structure which worksSticking to the usual 9 – 5 pm structure may not be realistic for you, particularly in the current pandemic, you may have additional responsibilities e.g. a child at home or an elderly parent to check in on. Be honest with your employer and agree to a structure that works for both of you and stick to those hours. Employers and supervisors need to take a flexible approach to the working week to achieve the best productivity and a happier workforce.3. Prioritise your workloadEmployees working from home can sometimes lose sight of this basic time-management principle. Instead, they focus on productivity and demonstrating to others they have been very busy. Draw the focus back on work ,,and prioritise your workload. Do the important stuff first. Block out time appropriately if possible, it will make you more productive.4. Stay connectedIf you were working on-site, team communication is relatively easy, but we need to find a way to keep that connectivity so use the tools available to make it work. A team that remains connected it more motivated, driven, and productive.5. Celebrate your winsPaige Cohan from Harvard Business Review recommends that at the end of each day you celebrate your wins. Working from home is challenging, so by acknowledging what has been achieved it will focus your mind and help to motivate you.  Take a look at her at her short video  If you found this article interesting Noel O’Callaghan FCA and a qualified psychotherapist gives some insight into how to deal with burnout.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 

We all like to feel valued at work and know that what we are doing matters. Showing appreciation is a great way to convey this to others. Often, people will be unaware of how to best express appreciation to their colleagues. Charlotte Keating provides some simple ways of how you can enhance your connection with the team, even when you can’t physically be in the office. Stephen Covey said in his bestseller, The 7 Habits of Highly Effective People: “Next to physical survival, the greatest need of a human being is psychological survival; to be understood, to be affirmed, to be validated, to be appreciated.”   Sometimes, a simple ‘thank you’ is not enough.   It’s good to be aware that we all have different ways of receiving appreciation. What makes one member of the team feel appreciated may not necessarily make another feel valued in the same way. According to research by Dr Gary Chapman and Dr Paul White in their book The 5 Languages of Appreciation in the Workplace, we all have a primary language of appreciation. Even though we can accept appreciation in other ways, we will not feel fully valued at work unless it is communicated in our primary language. This means that the intended message may get lost in translation and not have the result the sender anticipated.   The five languages of appreciation Knowledge of these five languages can make you aware of your own appreciation preference while also helping you advise which methods of appreciation your colleagues may respond to best.   1. Words of affirmation This is verbal praise which makes others feel validated. It is the most common primary language of appreciation in the workplace.   Ways to express words of affirmation to a colleague   Sometimes, a quick “thank you” in person or by email is sufficient; however, it’s best to be specific and to use the person’s name, e.g.: “Sarah, I just wanted to let you know that I really appreciate you being such an organised person. It’s been especially helpful during this crisis knowing that there is a structure in place.”  It’s worth remembering that some prefer to be acknowledged in private (in person or via a call/email or a handwritten card), while others like public praise (which could be done from a distance though cc’ing relevant individuals or thanking them on a group video call). 2. Quality time Here you are spending time with your colleagues and giving them your undivided attention – even just a few minutes during the day to discuss their progress on a project, allow them to vent frustrations or seek advice.  It is possible to spend quality time remotely – and it is important for one's mental health to do so when physically working away from others. How to spend quality time with a colleague   Schedule a video call with them, even if it is just to have a quick, non-work related chat to catch-up. Avoid distractions during the call.  Keep all of the team appraised of relevant matters, particularly when the casual interactions of a shared work environment are not possible.  Organise a video quiz with the team, or online after-work drinks  Using the “breakout room” function provided by some video conferencing platforms like Zoom is a great way to split up a larger group, making it easier to have more manageable conversations that everyone can participate in. Have a virtual check-in during the day, just as you might stop by their desk to say a quick hello. 3. Acts of service While we all have our own roles and tasks to complete, working collaboratively and helping out colleagues is a great way to show that we value them.   How you can show appreciation by helping out a colleague   One of the main requests in an office is for support with technology, and you may still be able to provide remote assistance to colleagues having technical issues, e.g. helping with video call accessibility. Simply ask, “is there anything I can help with?” and reassure them that you can spare the time if you have it. Clarify what area they need help in and how to go about the task before starting it. Schedule calls at a time of day that works best for them. 4. Tangible gifts Give a thoughtful gift to a colleague. The material value is not important, only the thought that goes into the gift. How to give gifts to show appreciation  Personalise it – gift them a voucher for their favourite restaurant. Keep it simple – arrange for nice coffee beans to be delivered to their door or, if you’re in the office, drop a cup of coffee to their desk. Send a “certificate of appreciation” via email or post. There are various templates available online. 5. Physical touch This relates to appropriate, professional physical contact. Personal boundaries are incredibly important here. Naturally, this is the least common language of appreciation in the workplace.   Ways to use physical touch to show appreciation   A firm handshake, a high-five to celebrate a win or an appropriate hug. It is clearly impossible to handshake when social distancing. Virtual high-fives through screens or using appropriate emojis can get the same message of respect, appreciation, support and encouragement across to team members.  Determining your colleagues’ appreciation language Before you move forward with applying any of these appreciation languages, you should figure out a colleague’s preference first.   Observe how they show appreciation to others. Often how a person expresses appreciation reflects their preferred way of receiving it; and Listen to their main concerns, complaints and requests, which can provide clues as to what feedback or assistance they require.  Contributing to others’ wellbeing Anyone can make a positive contribution to the team through expressing appreciation, no matter what their role is. While it’s great to get encouraging feedback from a supervisor, peer support is so important, now more than ever, to keep motivation levels up. It’s not just about recognising results, it’s about recognising people and what we value about them.    Feeling genuinely appreciated boosts morale and well-being. It’s not our job to make others happy, but it’s important to remember that when we show regular, authentic appreciation, it raises not only the self-esteem of others but also our own.   Charlotte Keating FCA is a qualified life and business coach and founder of Act On It Coaching.

As the new school year approaches, anxiety is growing, and parents are conflicted. While we all accept the need for a return to school or college, it does mean that we must trust the plans and safeguards in place will work. Most children and teens are looking forward to returning to the classroom, however, the classroom will be very different, so as parents it is important to speak to your son/daughter before the term starts and ensure they are equipped and ready to adapt to the new ‘norm’ in school. You can support your child/teen through this transition back to school life. Here we have some top tips to guide these conversations: Ask how do they feel about going back to school? Listen carefully to the answer they may say what they think you want to hear. It is likely they will have mixed emotions, while they are eager to get back to the classroom, they have been safe at home with you or a trusted person for a long time now. Let them know that these feelings are ok and that everyone will most probably be feeling something similar. Set the scene. Give them as much information as possible. Most schools have been in contact with parents regarding the plans for re-opening and advised what is expected. The best thing you can do is make sure your son/daughter is informed, even if they are very young. Younger children can be assisted if they can see what is planned, so source photos or draw with them. Reassurance is key. Children are resilient, but they will need lots of re-assurance that returning to school is in their best interest. Their safety is a priority for their teachers, but they need to be aware of their own safety too. Let them know and understand how to stay safe in school e.g. washing their hands, not touching their face, listening to the teacher, and following the new rules. Keep the pressure off. Most children can adapt easily, but it will be a tricky time as a new routine needs to be established at home and in school, so be kind to yourself and don’t expect it all to happen overnight. Offer support, reassurance, and comfort, but don’t add any additional pressure, everyone will adapt at their own pace. Look forward. Much has changed since March and some of the changes in school will not be welcome. It is important to try and remain positive. This is not permanent and will end and we will be able to look forward and our feelings will change. Seek support. The transition may be more challenging to some children and they could find it difficult to adapt. If this happens speak to the school, they will be happy to help, remember they are doing everything they can so support students. If the difficulties persist and anxiety is becoming an issue seek support from your GP. Talk openly to teenagers they may be nervous about returning to school too, a lot has changed, including them and they could have worries you may not have considered. Teenagers still look to their parents for re-assurance and so it will be important that parents demonstrate confidence with the planed return to school. They learn essential social skills and how to interact with others, so encouragement is critical. You could also view handling the uncertainty and change   which was held by our Cork District Society recently. Teachers and school staff fully appreciate the apprehension and anxiety and want this transition back to school to work for everyone. They want to support students, ensure they are comfortable in school, and can continue to learn and move forward. By working together this can be achieved, with everyone playing their part.

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.  Awareness This 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 life Life 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 control Resilient 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 skills As 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 connections Coronavirus 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 victim Instead 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 help While 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.  Article written by Richard Jenkins, Behavioural Psychologist and kindly provided by CABA

By Moira Dunne Due to the COVID-19 restrictions, many people are still working from home over the summer months. Staying focused can be difficult, as home working presents many distractions. In last month’s article, I gave some tips for managing distractions at home. The summer introduces a new set of distractions, however, such as good weather and school holidays. In this article, I will outline some strategies to help maintain motivation and productivity in the months ahead. The challenge is to stay focused so you can get your work done. There are two things you can do: manage yourself and manage others. Manage yourself Managing yourself means understanding what impacts on your productivity while placing a high value on your time. Think of your workday as a simple equation: you have X amount of work to do in Y amount of time. Be clear about the work you should prioritise each week and each day. Then, protect your time for those priorities by negotiating when asked to do additional pieces of work and saying no to non-essential activities. This can be hard to do, but it is essential to stay on track. If you find that summer weather affects your productivity, turn this distraction into a motivator. By setting a goal to finish on time, you will be more inclined to stay on track during the day. You will procrastinate less and not be as distracted by time-wasting activities. Instead, you will be focused on the prize of getting out into that good weather. Be strategic and adjust your plan if you know the forecast is good, for example, starting earlier than usual so you can get through all your work to finish early. Manage others Working at home while minding children is hard. Now that the school term is finished, your homework routine is probably gone. Is it time for a new plan? Involve your kids in coming up with ideas and create a summer routine together. Design the plan to incorporate your work hours. One approach is to work in time blocks to take advantage of the quiet times in your house. To optimise your productivity, plan to work on your priority tasks during these high-focus time blocks. Save your low-level, administrative tasks for periods when there will be more noise and distraction. Here is a sample schedule that may help you plan your alternative workday: 6am to 8am: high-focus work. 8am to 8:30am: breakfast with the kids. 8:30am to 10am: kids’ activities while you do low-focus tasks like email responses or attend an online meeting. 10am to 12pm: outdoor activity with the kids. 12 noon to 2pm: high-focus work while your kids have some downtime and a lunch picnic. 2pm to 3pm: time away from work for an activity with the kids. 3pm to 5pm: low-focus tasks like email responses or online meetings. If necessary, do a short time block later to complete some administrative tasks. Design a plan that suits your parenting and working responsibilities. Perhaps you can avail of a summer camp or childminding by a relative to increase your options and flexibility. Be productive To be productive, you must be pragmatic about your circumstances and do what you can to optimise your working time. By using a well-planned routine, you can give yourself a higher chance of managing your time and productivity. Have a great summer! Moira Dunne is a productivity consultant and Founder and Director at BeProductive.ie.

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.

Connecting with family and friends while staying apart We are social beings and seek to connect with those we can identify with whether that is our family, a sports club, college friends or a team at work. In times of celebration we reach out to those connections to share the moment and in times of anxiety or stress we reach out to those within our circle and perhaps seek to support them Now social isolation and slowing the pandemic is crucial, but this isolation can have a negative impact. Psychologists advise that with the increased stress levels, disruption to our normal routine, fears over job losses and reduced social interaction this could lead people towards depression. What can we do? Staying connected while physically apart is challenging, but not impossible. Thankfully, technology will enable us to connect and there are many options available e.g. Skype, Zoom, Whats App are just some of the tools available. We can adapt and for most of us, we have the time to invest in making these connections. Quick tools and guides for video calls There are lots of options and simple guides available online, so use them. Have a virtual coffee or drink with friends, host a virtual party or perhaps for those who are competitive have a virtual quiz. Be creative, have some fun and connect with friends and family and reap the benefits. Setting up a Zoom video call Setting up a Skype video call Setting up a Facetime video call Try and ensure kindness and compassion are foremost in your mind and reach out to connect to family and friends far and wide. We are all in this together and this will pass. A phone call or video call is better than a text. Think about what you will say, you may be stressed, but they could be too, so be prepared to listen. The person on the other end could be vulnerable or perhaps you could the first person they have spoken to today! Top tips for connecting effectively  Think about who you normally connect with and expand it. We tend to stick with our one group and identify with only them, we are all guilty of this strait. This is a global pandemic that affects us all. Be flexible, adapt and push those connections outside your comfort zone and brighten somebody's day by contacting them and checking in on them. By being kind and helping others in need we help ourselves. Is there a vulnerable neighbour who would appreciate some assistance (obviously within the social isolation guidelines)? Working from home can be more challenging for some and if perhaps you know a colleague who might be struggling, could you help with a call/ guidance.   Breath. Yes, we are in an uncertain world, anxiety and stress is constant, and we can feel overwhelmed. Breathing is essential to all us, but just for a few moments concentrate only on that task. This can be enough to reset the mind and start over.  It is useful to be aware of how social isolation may impact us. We have a great capacity to care and show empathy and staying connected with others will lower the impact of the current situation and support our mental wellbeing. Stay safe and stay connected to each other 

Amid COVID19 crisis, parents find themselves in unusual circumstances, working remotely, home-schooling children, and juggling many more balls in the air than normal.  It is a time when parents of children of all ages need extra advice and guidance.  Fellow member, Sheelagh O’Grady, having retrained as a Parent and Relationship Mentor in UCC now operates a joint private practice with her colleague Aoife Ryan.  Since the crisis unfolded, they have seen a significant increase in the number of parents who are feeling stressed and worried and are now seeking help and support. In response to this, they have launched a free telephone support service for parents. As a member of the Chartered Accountant community, she would like to offer this free service to members, as a source of support and compassion in these challenging times.     Available 10am-11am and 7pm-8pm Monday-Friday. Simply text Aoife or Sheelagh, stating whether you would like a morning or evening appointment. Sheelagh O’Grady 089 4081313, Aoife Ryan 089 2349339. In the meantime, see below some tips for keeping the kids content while working from home Establish a routine. Children, young and old, thrive on routine.  It gives their day a structure and helps keep boundaries in check.  Let young kids co-create a wall chart that details the daily schedules for all the family. This will help maintain quiet times, family mealtimes, and rest times. It might take a day or two to establish these new routines, but it will be well worth the effort. Keeping them occupied. Small children like to feel useful so giving them simple tasks to carry out will keep them happy.  Empty out a kitchen or bedroom drawer and ask them to “sort” the contents out. Setting up treasure hunts in the garden or the local green spaces can help with fitting in exercise and fresh air into the day while using up all their excess energy. Making a den with old sheets and chairs can create a new magical space for them to play. They can hide out here with their toys and their imagination for hours. There are lots of great websites to help with keeping toddlers and kids of all ages educated and occupied: GoNoodle designed to get kids exercising at home. A good way to explain the virus and the importance of hand washing is to show them this video clip or better still re-create it as an experiment and let them try it out. Marvel artist from Cork, Will Sliney, who has drawn Spider-Man and now works on Star Wars comics set up a new challenge each day on his YouTube channel at 2.00pm WeWilldraw. There are great learning platforms online and one of the biggest is Kahoot which is free to use and gives access to millions of free learning games for the entire family Learning a new skill or language on Youtube is a great way to spend an hour a day for all ages. Lots of museums now offer online tours – what a great way to while away some time while broadening their education. See this one that covers twelve world class museum visits. Is your local library closed? No problem, here’s a great elibrary resource which will provide hours of reading and entertainment to kids of all ages. Be sure to check out the full list of resources at the end of the article.  Connectivity Connecting with grandparents and other family members, as well as friends, using online technology has never been more important.  Setting up regular “Skype” or “Facetime” chats will benefit all of us and ensure we reduce the feelings of isolation and loneliness communities are facing.  Perhaps grandparents can “Skype” at bedtimes and read goodnight stories each night?  Getting groups of young children to connect with their best friends and peers regularly will help maintain the fun elements of each day and has never been easier to set up.   Family time Creating an hour or two per day for family activities will be a necessary part of any new routine.  Here are some easy ways to have together as a family: Preparing the family meal – getting everyone involved from the choosing of the meal/recipe, chopping the veg, laying the table, and clearing away. Capitalise on the extra time at home to make meal-times count.  Movie night – have regular movie nights and allow each member of the family to pick their favourite.  Board games – now is the time to dust off the Monopoly and Pictionary. Kids love this time with their parents when everyone comes together, and all devices are turned off and put away. The first few days of this schedule may seem a little awkward as we all get used to our new “normal”, but children are so adaptable and will follow our lead.  Before long, when they see us relax into the new schedule, they will too. This structure of activities and routines will help keep us all productive and appropriately challenged. We may even find we all benefit considerably from this extra time together. Here at CA Support we are here to support our members and students.  Feel free to get in touch if you need support during this time. We can be contacted by email or call us on (353) 86 024 3294.  

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 >>>

Working from home has become necessary for many people due to COVID-19. But how can you manage when it comes to working remotely? Eric Fitzpatrick gives us nine tips on how to successfully work remotely without going stir-crazy or losing productivity. The Coronavirus is forcing organisations and workforces to reconsider their current work practices. Non-essential travel has been cancelled, events are being postponed or moved to online platforms and companies and organisations have their staff work remotely from home.   At first glance, working from home can be appealing, but there is a downside to it as well. As someone who has worked from home for more than ten years, the following are worth noting when it comes to remote working.  1. Discipline  The key to working at home is discipline. Be clear about what time you will start and finish. Agree these times with your organisation. You might have more flexibility with your hours than you would in your office but it’s important to be clear about your hours. Build in the times and duration of your breaks. Know that you’ll take a break at 11am for 15 minutes. If you’re not disciplined, 15 minutes could easily become 30 minutes or longer.  2. Get dressed If how you dress is too casual, how you work might be, too. Wear work clothes. Working from home might mean dressing as you would for casual Friday in the office, but dressing for work gets you in the frame of mind for work.  3. Designate a workspace  If you have a home office where you can close the door behind you at the end of the day, great. If not, work from a space where you must be clear at the end of the work day, such as the family dining table. By removing access to the workspace, you remove the temptation to go back to work for a couple of hours in the evening.  4. Work in a room that is bright and airy Working in a dark office with no natural light can reduce productivity and enjoyment.  Create a tidy workspace and an environment that is conducive to effective working. Have a place for everything and place only that which you will need in that workspace. 5. Ditch your mobile Be without your mobile for as much as possible, if not needed for work. Leave it in another room if you’re working on a project from which you don’t want to be interrupted. You can lose up to an hour a day picking up your phone to check social media platforms. Remove the temptation.    6. Skip the chores During your working day, don’t put on a wash, do the weekly shopping, vacuum, change the bed covers, paint the kitchen or replace that lock. You’re being paid to work, not to get ahead of the housework.   7. Keep healthy  If you walk or cycle to work, working from home takes away the opportunity to get that exercise. Can you make time elsewhere to get in some activity? Your kitchen will probably be closer to your workspace that the office canteen is to your office desk. It can be very tempting to take 10 seconds to walk to the kitchen to grab a snack. Working from home, you might find yourself doing less exercise and eating more – a bad combination. Try to manage your activity levels and snack time. 8. Don’t go stir-crazy  Working from home can take a bit of getting used to. You go from working in a busy, noisy office to working in quiet isolation. At first, it seems great, then slowly the walls start to close in. The silence becomes too loud and you find you need people to interact with. Don’t go more than two days without speaking to colleagues or clients. Design your calendar to ensure you have regular contact with the outside world.  9. Turn on the radio Music can be a positive contribution to an effective workspace at home. Played in the background, it can replace the noise of the office and remove some of the quiet isolation.  Working from home can increase productivity, improve your quality of life and may become necessary for many people over the coming weeks or months. Knowing how to manage it can make it as successful as possible.   Eric Fitzpatrick is owner of ARK Speaking and Training.  

We all know that stress is bad for us. Given the current global situation, it is essential that we reduce our stress and improve our wellbeing. Tim France tells us how. The current crisis is stressful. We’re worried about ourselves and the people we love getting sick. We’re worried about the economic impact. We’re worried about practical issues, like how to work from home effectively or whether we will have enough milk, bread… or toilet roll. The trouble is, stress is bad for us. Amongst other things, sustained stress compromises our immune systems. So, it’s not just preferable to be able to reduce stress, it’s essential if we are going to fight off a virus. Here are some simple things we can do to reduce stress and improve wellbeing: Limit negative intake Watching endless news about the virus with emotive graphics, graphs and images feeds our fear. It’s important to limit our exposure to all this negativity to maybe just once or twice a day (just not the first thing or last thing!), and to balance negative stories with positive ones. Follow @goodnews_movement on Instagram for some inspirational stories. Get organised Organising your time and work space, planning ahead and scheduling calls and workload removes stress and makes the working day more manageable and enjoyable. Taking time to plan at the beginning of the day or week is one of the simplest and most effective ways to reduce stress down the line.  Create new routines Whether working from home or working with social distancing, we all have to find new ways to live and work. We find routine reassuring and uncertainty stressful. It’s important to create new routines quickly. Look for the positives Human beings always manage to find gold in the dirt. Whether war time or natural disaster, history is full of examples of people creating good things from bad situations. So, whether it’s forging stronger bonds with colleagues, spending more time with family, or becoming a video conferencing ninja, focus on and celebrate the positives that are emerging from this crisis. Stay away from conflict In stressful times, it’s easy for conflicts to arise. If you feel your buttons being pushed, take time to think and cool down before responding. Deal with the facts, not emotions, and work to see the other perspective. Stress breeds conflict and conflict creates more stress. It pays to break that cycle. Take time for yourself “You can’t fill a cup from an empty jug” the saying goes. Much is going to be asked of us all, both personally and professionally over the coming weeks and months, but we can’t keep giving without taking time to refill. Listen carefully to your own needs: do you need to rest? Eat? Exercise? Sleep? Drink water? Simply stare out of the window? Whatever it is, give yourself permission to do it. Make sure you meet your own needs so that you can continue to meet the needs of others. There may be some very challenging times ahead, but by following these simple suggestions, we can reduce stress and boost our immune systems. Tim France is the CEO of Transformative Mind & Body Wellbeing Centre.

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.