We all experience periods in life that contribute to increased stress levels and anxiousness. Be it exams, a work deadline looming, moments of uncertainty, crisis, or big life events.  However, it is how we cope through life’s ups and downs that is important. Maintaining good wellbeing is a crucial aspect of living that can help us endure and cope with periods of stress instead of floundering or struggling to cope effectively. And breathe… In moments of stress or anxiety our breathing patterns change.  You might notice your breath is shallow, out of sync or you might find yourself holding in your breath at times. This creates a vicious cycle as out of control breathing is caused by stress but also causes stress, prolonging the symptoms and making them worse. Whereas deep, controlled breathing has the opposite effect. A slow and steady inhalation and exhalation signals the parasympathetic nervous system to calm the body down. As our breathing is an automatic, unconscious, habitual function of the body, we might not even notice how we are breathing. Therefore, it is important to tune into your breath. There are countless breathing techniques which helps relax the body and mind, but the general aim is to shift from quick, shallow upper torso breathing to a slow, deep abdominal breath.  Take a minute to focus on your breathing and its pattern. Then place your hand on your stomach and strive to feel the abdomen expand and contract as you breathe in and out. Pay attention to how you feel after engaging in this breathing technique, you are sure to feel calmer. Food for thought We all know the tendency to comfort eat when feeling stressed or emotional and it can be tempting to seek out sugary, high calorie, high fat foods for instant gratification or out of sheer convenience. This response however only works in the very short term and again can aggravate our stress levels. Stress and anxiousness can create digestive and gut issues. Simple things like drinking more water to stay hydrated, reducing your caffeine intake and eating three balanced meals each day can help. Stress can leave your energy reserves depleted and low on essential vitamins and minerals.  Consume plenty of wholesome food that is rich in good nutrients.  Foods high in Vitamin C are understood to reduce anxiety levels, while green leafy vegetables and nuts are high in magnesium which can help to down-regulate our stress hormones. Rest and digest For our brain to function optimally it needs rest and this responsibility falls to the parasympathetic nervous system, also known as the rest and digest system. The parasympathetic nervous system slows our stress response by releasing hormones that relax the mind and body and is where digestion, detoxifying and healing occur. To activate the rest and digest system, there is no other option but to relax. For some that is mediation, practising yoga or indulging in some self-care.  Self-care has become a popular notion in recent years, but it is not all bubble baths and face masks. Forms of self-care can be spending time in nature, exercising, reading, journaling, colouring, tidying your surrounds or spending time with loved ones. Simply put, self-care practises are tools to help ease our response to stress and enhance our body and mind’s ability to rest, reflect and replenish. It is important to also take regular breaks throughout the day, a brief pause in momentum allows the brain space to think and process information and brings clarity that helps you feel in control and ultimately reduce stress. Get some ZZZs The power of sleep to regulate our stress levels should not be understated. Stress and anxiety can lead to sleeping problems and a lack of sleep can affect your general wellbeing – again another vicious cycle we can find ourselves in. When we are not getting enough sleep, it is more difficult to regulate our mood, emotions, and reactions.  It can affect our concentration, memory and even lead to poor decision making. It’s not always possible to get as much sleep as we would like, generally we should be aiming for at least 6 hours of sleep a night but ideally, we should aim for 7-8 hours.  To feel well rested, it is important we develop habits and routines that aid our ability to drift off. Create a healthy sleep routine by going to bed and getting up at the same time every day, avoid lie-ins and naps that can then disrupt our natural sleep cycle. Start your own personal wind-down by creating a night-time routine that you then begin to associate with sleep. It can be as simple as brushing your teeth and washing your face, developing a night-time skincare routine, reading a book, or stretching.   This is one of the harder habits to develop but try to limit your use of technology an hour before bed. Our devices keep us awake and stimulate the brain through the activity itself but also from the blue light emitted from the screen. Most phones these days have a blue light filter and can be scheduled to switch on at a certain time.

As we emerge from the pandemic, our focus once again turns to saving our planet. One way to encourage sustainability in organisations is through wellbeing challenges. Anna O’Flanagan explains how. How is your team doing right now? The teams I have spoken with recently seem to be worried about everything, from their own health to the overall wellbeing of our planet. This is all very normal for the times we are in. Many teams have set up fitness or health and wellbeing challenges, and these have proved highly successful in bonding the team while also promoting physical and mental health. What if there was a way to develop this team wellness theme further while also benefiting the environment? A team sustainability challenge that combines these complementary goals could fortify your team and give them a sense of empowerment because they are taking control of their mind, body and environment. Goal of sustainability Sustainability aims to promote an environment where nature and humans can exist in harmony, as set out in the UN Sustainable Development Goals. This focuses not only on the environment but also on poverty, health, education and housing (and more). Therefore, leaders should take the opportunity to bring the team together (online or in offices as they begin to open) to brainstorm ways to incorporate sustainable practices (personal and environmental) into their everyday lives as part of a challenge. Here are some task ideas: Plan and encourage employees to attend sustainability events and courses; Cycle to work or to run your errands. It addresses a possible fitness goal while keeping one less car on the road; Make a bird feeder for an outdoor space; Learn how to compost; Plan your meals to reduce food waste; Use a reusable coffee cup; Plant a tree in your garden; or Volunteer in your community. Once you agree on your priorities as a team, you can then assign points to each activity, give it some timelines, and off you go. Incentives and prizes are always good motivators, so ensure that they are valued by your employees while also maintaining the organisation’s sustainability goals. This type of challenge will not only give the team a sense of working towards a common purpose, it can also release them from the feeling of powerlessness in the face of climate change and COVID-19 and create sustainable practices in their personal and professional lives. And, it will transport them from their (ever-decreasing) spaces to feel part of something bigger, more communal, and that affects change. Anna O’Flanagan is the Founder of Red Squirrel.

It might seem difficult to believe, but it’s been nearly 18  months since we were first told to stay at home. And with a year of lockdowns under our belt, you might expect that things would get easier. That the more time we spend working from home and minimising social contact, the more we would acclimatise to it. The reality, however, is that the longer the pandemic lingers on, the more many of us seem to be struggling. While business itself is persevering, last year, a survey by Accounting Web found that more than half (53%) of accountants and bookkeepers’ stress levels had given them serious cause for concern. At  CABA; emotional wellbeing support was the second-most common reason for people getting in touch in 2020. And those concerns seem to have carried over into 2021. They’ve seen audit directors trying to juggle reporting season with home-schooling, along with trainees struggling without an office environment in which to hone their new skills. It’s clear that some accountants are struggling; a fact which poses a significant problem. Accountants are crucial to the smooth operation of the economy and will play a vital role in rebuilding it after the past difficult year. With COVID-19 vaccines now well under way, and businesses starting to gradually open their doors, accountants will be essential to the nation’s recovery process. It’s so important, therefore, that accountants are equipped to take care of their mental health. Here are just a few ways they can go about this: Remove the stigma Accountancy environments are often work hard, play hard. The hours can be long, the deadlines are tough and the pressure to deliver for colleagues and clients can be exhausting. The ability to cope and the badge of honour mentality all adds to the stress and worry. In addition, we know there’s often still a stigma attached to showing that you’re struggling. Even in ordinary circumstances, this stigma needs combatting. But these are not ordinary times. We’re in the midst of a pandemic; now is not the time to try and put on a brave face if you’re struggling. A culture of openness is essential to encourage early intervention remove the stigma attached to mental ill health. Senior role models must lead by example, rather than taking a hard-line approach. They need to show empathy and a great deal of understanding.  In short, it’s OK to need help or to flag that you’re struggling. Share the load With small and large businesses alike concerned about what the future holds, many are relying even more than ever on their accountants for advice and consultancy to plan for the future. It’s easy in these kinds of situations to slip into a role where you’re relied upon to provide reassurance, but that kind of pressure can be a lot to take on, so it’s essential that accountants get support themselves. We must encourage team members to share the load. We all need to be taking care of ourselves, but that’s impossible when all of our energy is spent taking care of those around us. Flag to your team if your workload is becoming too much, or requests from clients are too demanding. Don’t try to take on everything by yourself. Likewise, look for opportunities to offer help to those around you. If you are struggling with the pressures of the job, you can guarantee that others will be too. If you notice a team member working longer hours than they ought to or who seems withdrawn, consider a quick message to ask if they’re coping. Set boundaries It’s important to find ways of separating our work from our everyday lives. This can be difficult with so many of us mostly working from home where possible, but it’s vital to avoiding burning out. Be strict with your working hours. Assign a particular room of the house that will be used only for work, or, if you have no choice but to operate from the kitchen table, make sure you put your laptop away at the end of the day. The environments in which we spend our time have an enormous impact on the way that we feel. When we log off for the evening or the weekend, it really is crucial we aren’t still surrounded by constant reminders of work. Take advantage of the support available While there is still progress to be made in encouraging accountants to be more open about their wellbeing, firms are becoming increasingly aware of the importance of positive mental health. And many are going above and beyond to offer support.  It’s becoming commonplace to offer GP helplines, employee assistance programmes, flexible working hours, meditation classes and mindfulness groups. Even prior to the pandemic, this was an incredibly positive shift. If an organisation isn’t in a position to offer facilities such as these, or if team members would simply prefer to look elsewhere for support, CA Support is totally independent and available to offer guidance and counselling, amongst a plethora of other emotional support services to members of the accountancy community. Written by MaryJane Gunn (Support Manager at CABA) 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.

Difficult conversations arise in every facet of our lives whether it’s in romantic relationships, personal relationships with friends or family or within the workplace.  Even the thought of these types of conversations can stir up a whole host of feelings and emotions with many experiencing anxiety, nervousness or stress. However, if you approach these discussions in the right way, there is no need to fear them. Executive coach, corporate role player and actress, Jennifer O’Dea, provides unique insight on how to approach conversations that you would rather avoid. Her recent webinar centred on how best to protect and manage your emotional state when faced with such a daunting task. Here we outline Jennifer’s 5-point plan to successfully manage these challenging conversations and tackle the feelings they can evoke. Preparing Yourself Taking a few moments to physically and emotionally prepare will only benefit your execution and the outcomes of the conversation.   Physically, you can prepare by removing the pent-up energy in your body by simply standing up, stretching, moving away from your desk and identifying tension in the body. Do not underestimate the powerful, restorative and calming effect your breath can have. Not only does deep, belly breathing help slow down your heart rate, reduce the physical signs of anxiety and nervousness but it can also prep your voice for more authoritative and confident speech. Emotionally, check in with yourself before checking in with the other person! Are you prepared emotionally for this? Don’t dwell on the negative thoughts or feelings of dread, try to put yourself in a better frame of mind before engaging with the other person. Again, connect with your breath and focus on the task ahead. Difficult conversations or potential conflict can be overwhelming, stressful and bring on a flurry of emotions. Remember, you cannot control the arrival of emotions, but you can control the behaviour associated with that emotion and choose how you respond. Planning  Plan for the conversation by mapping out how you will begin the conversation. What are you going to say? How are you going to say it?  The opening of the conversation can be the most difficult and rehearsing those first few lines can instil confidence to start off on the right foot. Ask yourself what the objectives and motivations of the conversation are.   Asking Powerful Questions Without questions and inviting the other party to be involved in the conversation, it can quite frankly turn into a monologue. By asking question, you can find out what is going on with the other party and help open up the conversation. Be aware and mindful of the language you use in your questions so you can elicit a two-way conversation. Ask open ended questions or ‘Wh’ questions that require a full response to gain insight and information from the other person.  Avoid asking multiple questions all at once. Using your Listening Skills While asking the right questions is key to facilitating the conversation, listening to the answers is equally important. Jennifer outlined 5 levels of listening; Ignoring (tuning out) Pretending (not listening to what the other party is actually saying) Selective (listening for validation or waiting for the opportunity to talk again) Attentive (listening but also observing other ques such as body language) Empathetic (understanding their point of view). For a frank and open conversation, attentive and empathetic listening is the healthiest and most mature listening skill to hone in on. The Power of Silence The perfect partner to powerful questioning and listening is silence. Be comfortable in the uncomfortable silence. By creating this pause it can encourage the other person to speak, make them feel heard and can diffuse the tension and tone of the conversation.  Again, to facilitate a two-way discussion silence can take the pressure off to always lead and point the conversation and can allow it to go in a different direction at the will of the other party.  And there you have - tips on managing difficult conversations! To gain more in-depth insight into the topics mentioned above, you can access a recording of the webinar in full here.

COVID 19 has altered our lives in many ways and is putting a huge strain on our mental health and wellbeing. It’s important that we can recognise and understand the signs that we are struggling in some way and do all we can to support ourselves and others. Early intervention is the key to stopping low mental wellbeing impacting the life we want and avoiding diagnosable mental health problems.  The grief and strain of the last year is certainly apparent and feelings of low mood are understandable. Many of us will also be experiencing high levels of anxiety due to the increasing uncertainty and relentless nature of the situation. Although these feelings are common and expected given what is happening in our world, it’s important to recognise if we are becoming depressed or anxious and when it might be time to seek professional help. What is depression? Whilst it’s important that we don’t diagnose ourselves or others, and recognise that each person experiences depression very differently, common signs of low mental wellbeing might include: Loss of interest in normal activities Social withdrawal A deep unshakable sadness Feelings of despair Loneliness Hopelessness Guilt Tearfulness Physical aches and pains Poor concentration Changes in appetite Loss of libido Anxiety also often overlaps with depression.  Depression is very common and anyone can experience these feelings, it doesn’t discriminate. Commonly, the two questions that are asked to assess whether a person is experiencing depression, to what extent and as part of an overall assessment are: ‘In the last two weeks how long have you been experiencing feeling down, depressed or hopeless?’ and    ‘In the last two weeks how long have you had little interest or pleasure in the things that you would normally enjoy?’  Depending on the answers, questions around feelings of guilt, appetite, feeling bad about yourself, worrying about letting others down and thoughts of self-harm would follow. Men can often externalise their feelings of depression and become irritable and angry, whilst women may internalise their feelings and become sad and withdrawn. However, it’s important not to stereotype, each person is unique and it’s about how much these feelings are impacting your ability to function and whether they are increasing and becoming increasingly painful and difficult to manage.  Whilst depression can sometimes have no observable trigger, it can develop as an understandable response to difficult circumstances. Stress can prolong and worsen experiences of depression but can also be a trigger. If you recognise some of the above symptoms in yourself aim to talk to friends and family first, try to increase behaviours that might help such as regular exercise and eating a healthy balanced diet, and decrease some of the coping mechanisms that are unhelpful such as drinking too much alcohol. Seek out talking treatments or support from your GP or think about contacting the team at CA Support who will be able to explore further options.  What is anxiety? As mentioned earlier, anxiety is often present when people feel depressed as the two conditions can overlap. Whilst it’s worth remembering that anxiety is an understandable response to overwhelming and uncertain situations, it also has a protective quality in terms of warning us that something is threatening. Anxiety is what we feel when we are worried, tense, or afraid – particularly about things that are about to happen, or which we think could happen in the future. Anxiety is a natural human response when we perceive that we are under threat and helps to mobilise all our resources to cope with that threat. It can be experienced through our thoughts, feelings and physical sensations. Whilst anxiety can often leave us feeling tense and irritable, angry, and frustrated, physical symptoms such as a churning stomach, racing heart rate and breathlessness are also very common. Other symptoms of anxiety include pins and needles, feeling restless or unable to sit still, reduced ability to focus and concentrate, sweating or hot flushes and nausea. Most people feel anxious at times and it's particularly common to experience some anxiety while coping with stressful events or changes, especially if they could have a big impact on your life. Loneliness and isolation can also cause feelings of anxiety and low mood so it’s important to keep connected with those you love as much as possible, especially during this time. Sharing how you feel will lessen the burden and may encourage others to speak up.  Anxiety can become a mental health problem if it impacts on your ability to live your life as fully as you want to. For example, it may be a problem for you if: Your feelings of anxiety are very strong or last for a long time Your fears or worries are out of proportion to the situation You avoid situations that might cause you to feel anxious Your worries feel very distressing or are hard to control You regularly experience symptoms of anxiety, which could include panic attacks  You find it hard to go about your everyday life or do things you enjoy As with any concerns about your mental health and wellbeing it’s important to talk through your concerns with family and friends and seek out professional help and support if needed. It’s also important to do what you can to help yourself. Written by: Kirsty Lilley (psychotherapist and coach). 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.

Many of us have been living under a number of restrictions due to the pandemic. The transition back to a more familiar way of doing things is likely to take some time. As we navigate a way forward, we may begin to discover the complexity and enormity of the task that lies ahead as we begin to negotiate a new world and time. In the space of just over a year, the world as we knew it changed almost completely. Most of the important and meaningful areas of our lives were turned upside down. Though we will all have been affected in some way, we have all been on a very different personal journey. And as we enter the next period of transition and adjustment, it’s important that we support ourselves and each other. Emotional self-care is vital to help us navigate the challenges and opportunities ahead. And we have to start by accepting that we are likely to experience a wide range of emotions. How are you feeling? All of us began this journey in very different circumstances and with varying resources, capacities and levels of wellbeing. So, it’s no surprise that we will each be experiencing a wide range of different emotions as we continue to process how our lives have changed. Whatever our experience, it’s understandable and normal to feel overwhelmed by both pleasant and unpleasant emotions. How we respond to and manage those emotions will determine the impact on our health and wellbeing and our ability to manage this transition process and period of change. Many of us may feel understandably anxious about the ongoing threat to our health and that of our loved ones. There will also be those who feel anxious about the easing of some lockdown restrictions because they would simply rather stay at home, having found their lives enriched in some way; more time with children, avoidance of the long and busy commute to work and a return to a slower pace of life. Others may have experienced the difficulty of social isolation and loneliness and may be feeling overwhelmed at the thought of facing further restrictions in these winter months. There will also be understandable sadness and grief as we try to comprehend the many different types of loss we’ve experienced and will continue to experience during this time. Some will have lost loved ones directly to Covid-19. Others are coming to terms with the loss of livelihoods, financial security and hopes and aspirations for the future. There will be ongoing financial challenges and the operating environment within the workplace is likely to be complex and challenging for some time to come.  In addition, many of us will have experienced anger and frustration at the seemingly inconsistent and complicated messages we have received from authorities and other institutions in which we have placed our trust to help us navigate these times. Of course, interspersed with the many difficulties we’ve faced, there have been precious and joyous moments which we might treasure. Many people have reconnected with family and friends and been reminded of the importance of loving and supportive relationships. We may have discovered things about ourselves that we never thought possible; new levels of flexibility, resourcefulness, resilience and compassion. You may have even had the chance to explore a new skill or hobby. These positive changes often give rise to feelings of love, joy and happiness, a new sense of direction and hope. Even amidst the challenges we all face.  It’s complicated Whatever our individual situation, our emotional response is likely to be complex, ever-changing and non-linear. And to top it all, we also tend to have feelings about our feelings. For example, perhaps you’ve felt guilty about feelings of happiness when others are suffering, or frustration about our increasing levels of anxiety and the effects it has on us and those around us. One thing is certain. The situation is complex. We have no frame of reference and no clear-cut road map ahead of us. We are all trying to do the best we can in very challenging circumstances.  Through all of this it’s important to remember that your emotions are valid, understandable, normal responses to a very abnormal situation. It can also help to keep in mind that although they can sometimes be distressing and difficult to manage, our emotions are trying to protect us and give us valuable information to navigate and understand the world. They help us assess situations and make decisions, and they add colour and texture to our experience. However, as they get increasingly intense, our emotions can begin to cloud our ability to access our rational brain and make wise and discerning choices. Left unchecked they may prompt us to behave in ways that are unhelpful to us and those around us. Intense emotions can also have a significant impact on our ability to learn effectively, develop healthy and reciprocal relationships, remain physically healthy and be creative or innovative. It’s therefore vital that we learn and develop skills to manage emotions in a way that’s helpful; understanding how to work with them instead of resisting emotional experiences or blocking them out altogether. Unfelt and unprocessed emotions don’t just simply go away. Instead they reside in the body causing us pain and discomfort.  So how can we learn to manage our emotions? Instead of letting them have power over us, can we learn to regulate our emotions so that we can make wise and kind choices about what we do next? The answer is yes.  The RULER technique Dr Mark Brackett, Director for the Yale Centre for Emotional Intelligence, has dedicated his life to studying emotions and sharing what he has learned. His RULER technique, outlined below, can help you learn how to manage your emotions effectively and safely.  Remember that emotional management is a skill that can be developed and learned over time, but like all skills, it takes practice and commitment.  Recognise - Learn to recognise and identify what you are feeling. Notice how a feeling manifests itself in your body. What physical cues tell you that you might be starting to experience anxiety, anger or frustration? How do your thoughts change? What behaviours do you notice yourself adopting when this feeling arises? Understand - What are the causes and consequences of a specific emotion for you? See if you can identify what triggers certain emotions. Keeping a mood journal for a couple of weeks may help you identify the particular circumstances that cause you to feel a certain way, whether they be external events or an internal trigger such as hunger, lack of sleep, changing hormone levels or lack of physical activity. Ask yourself what you typically do when these emotions arise and whether this behaviour is helpful or not to you or those around you. Our actions have consequences and it’s helpful to remind yourself of any benefits and gains to changing and modifying your behaviours to keep you motivated.  Label - Build an emotional language Labelling will help you differentiate and describe the full range of human emotions that you might be experiencing. This will make it easier to express your feelings and better understand the messages they’re conveying.  For example, anger is often about dealing with perceived injustice. Sadness is usually an acknowledgement that we have suffered a loss of some kind. Disappointment can stem from unmet expectations. Once you’ve recognised an emotion and its meaning, labelling it can help you distance yourself from it. You might even say something like, ‘here is anxiety’, ‘there is some anxiety around at the moment’ or ‘I am experiencing some anxiety at the moment’. This conscious action will buy you some time—a pause in which you can reflect before you act upon what you’re feeling and decide whether that action is wise or helpful.  Express - Externalise your feelings Talk through your feelings with someone that you trust. Or if you prefer, keep a journal or try to find a creative outlet. Having a safe sounding board or space to share and express your hopes, fears and thoughts can give you perspective and a chance to reflect and learn.  Regulate - Put helpful behaviours into practice Identify the story you’re telling yourself and ask whether it’s helpful or true. Recognise the behaviours which influence whether you feel more or less of an emotion and adjust your actions accordingly. Practice skills which help you regulate what you’re feeling such as meditation, yoga, physical exercise, breathing exercises and guided visualisations. Regulating your emotions gives you time and space to make decisions and respond to situations in a healthy, positive way.   Remember, developing these skills is a life-long process and we are all on different stages of the journey. But you’re not alone. Whether it’s sharing with your friends and family or talking with a professional counsellor, reach out for the help and support of others if you are feeling overwhelmed and your emotions are beginning to become unmanageable. Let’s face what’s next together. Written by: Kirsty Lilley (psychotherapist and coach). 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.