Social anxiety - sometimes known as social phobia - is a type of anxiety that causes intense, overwhelming and persistent fear or anxiety surrounding social settings and situations. Social anxiety is more than shyness, it can be extremely distressing and have a huge impact on our quality of life.  It can affect our every day and impact our relationships, performance at work or school, and most of all our self-confidence. Many people worry about social situations from time to time but a person with social anxiety will worry about and catastrophise social situations before, during and after them. Some may have limited or selective social anxiety – they can accomplish activities or particular tasks and go about their day but will experience a certain amount of fear or anxiety when they do, causing a huge emotional toll at times. Some may avoid places or situations that could cause distress due to concerns of being scrutinized, judged or being embarrassed by their actions. For others with severe social anxiety, it can be so intense that they will avoid all social situations and interactions like asking a question in a meeting, taking public transport or using other shared public facilities or eating in public.  Symptoms of Social Anxiety You may have social anxiety if you engage or experience the following: Intense worry or dread about a social situation or activities such as meeting strangers, starting or holding conversations, engaging in group conversations, speaking on the phone, working or shopping Avoid social situations or places where there are other people or try to blend into the background Feel self-conscious or fear doing something embarrassing Missing work or school due to anxiety Concerned others will notice their nervousness or anxiousness Consuming alcohol or other substances to help face social settings For a person with social anxiety, social situations may lead to or cause a whole host of reactions: Blushing, sweating, trembling, dry mouth or difficulty speaking Have a rapid heart rate, dizziness or feeling lightheaded Feel as if their mind goes blank or feel nauseous Difficulty making or maintaining eye control, rigid body posture Overcoming Social Anxiety Social anxiety is difficult to deal with and you should consider talking to your GP or a mental health professional for solutions and tactics to overcoming your anxiety.  Self-help is not a cure but it can help reduce your anxiety and symptoms. It might be a useful first step before trying other treatments.   Understand your anxiety If you suspect you or a loved one are dealing with social anxiety, seek out information to gain a better understanding of it. Research the signs and behaviour, learn about treatment options and seek out research. Compare which social situations you find the most difficult and make you the most anxious. Are there specific situation you struggle with more? Think about how you act in these situations – these reflections and awareness will give you a clearer picture of the specific areas and triggers you may have or why particular social environments induce anxiety. Exposure A core element of cognitive behavioural therapy (CBT) when dealing with anxiety is exposure therapy. This involves seeking out and engaging in activities where you feel anxious or activities that you avoid to ease discomfort. This can be tough and very daunting at first so best to start with small goals and targets and gradually expose yourself to more difficult activities and ones you fear most. As you begin to understand your triggers and situations that cause anxiety, you can create a list of situations that make you feel anxious and categorise them from a little anxiety inducing to terrifying. Begin to make your way down the list as your confidence builds. Examples of this could be saying hello to a stranger, asking a question or making a comment in a meeting to presenting in a room full of people. In the moment If you find yourself in a social setting or situation that is making you feel anxious, there are some simple coping techniques you could use to combat in-the-moment anxiety. Use your breath and engage in some simple breathing exercises as this helps calm the parasympathetic nervous system and instantly makes you feel more relaxed. It also helps you concentrate on the present moment and takes you away from the anxious or fearful thoughts you may be having. A simple one to remember is the 5-5-5 breath.  Inhale for 5 seconds, hold for 5 and breathe out for 5. Another coping technique for anxiety is the 5-4-3-2-1 grounding method which activates your senses and brings you back to the present moment. Acknowledge 5 things you see Acknowledge 4 things you can touch Acknowledge 3 things you can hear Acknowledge 2 things you can smell Acknowledge 1 thing you can taste If you feel as if your anxiety is getting the best of you and interfering with your quality of life, the Thrive Wellbeing Hub is here for you. We have a range of supports available to you as a member or student of the Institute. Learn more about how Thrive can help: https://www.charteredaccountants.ie/thrive-wellbeing-hub/how-we-help

Our Thriving Stories series dives into the real-life experiences of members in our profession and what they do to prioritise their wellbeing. Here, we hear from Meabh Cahill, Tax Associate at Grant Thornton NI Director and chair of the Institute's student society, CASSI. How do you prioritize your mental health, and what helps you manage stress? Mental health is an important topic to me as I believe it affects us as much as our physical health. I prioritise my mental health by using practices in my life that help me to be mindful such as yoga, being outside or even reading a book. Taking some time away from the stresses of life to be away from stressing thoughts or away from a screen is really key for me to manage stress. What role does physical activity play in your daily routine, and how do you stay motivated to maintain it? Physical activity plays a big part in my daily routine. I enjoy being outdoors whether this is walking, running, alone or in company, even a 20-minute period spent outside can have a big impact on feeling energised and reset. I play team sports such as tag and touch rugby which help me to get out of my head and think about something other than work or study for a few hours. Motivation is hard so I would say focus on how you will feel after getting out, count to 5 and get out the door! You will never regret doing it but you might regret it if you don’t. What are some self-care practices you incorporate into your life, and how do they benefit you? It might sound odd but the biggest self-care practice I do for myself is to plan and follow a routine where possible. I know I feel at my best when I am in a routine, and I give myself time to enjoy the little things in life like watching a move in the evening. If I know I need to do something the worst thing I can do for my self-care is procrastinate and put the task off as this causes two issues: the actual task and now the guilty feeling about not having done the task! By planning and sticking to a routine I can spend time doing things I love like sport or seeing my friends and not feel guilty about the tasks I should be doing. What do you think are the biggest barriers we face when it comes to discussing their health and wellbeing? I think we often don’t want to burden others with our problems, so we don’t share how we are feeling, or we feel embarrassed about our feelings. We might find that if we share more often, the reverse might be true in that people can relate with what we are feeling and it might give a friend or family member to confide in you and open up more about their own feelings. What are some areas of your health and wellbeing that you’d like to focus on or improve in the coming year? I would like to try and focus on trying some new activities and having new experiences in 2025. I believe that trying new things and putting yourself outside of your comfort zones can teach you how to deal with difficult feelings and overcoming fear. Sometimes it is easier said than done but that is the plan!

With exam season kicking off this month, it can be an extremely overwhelming and pressured time for students. Dee France, Thrive’s Wellbeing Lead, shares her advice on handling exam stress and anxiety  It is a perfectly normal experience to feel worried and stressed when faced with impending exams or any type of performance situation.  A healthy and ordinary amount of stress can even be good for you, giving you the motivation to push through and keep you focused. However, when worry, self-doubt, fear of failure and the pressure to perform well become too intense, they can interfere negatively with exam preparation and performance.  As feelings of stress push past optimal levels, it can have a devastating effect on our concentration, and our ability to learn, remember and demonstrate what we know.  Causes of exam anxiety  To effectively manage anxiety, it is important to understand why you are feeling this way. There are many variables that may contribute to and relate to these feelings:  Past experience with exams;  Poor preparation, inexperience undergoing exams and unfamiliarity with exam and study techniques;  Poor self-care, such as bad sleep habits, unhealthy eating, lack of exercise and limited relaxation time; Intrusive and unhelpful thinking patterns such as saying to yourself, “I can’t do this” or “I’m going to fail”;  Strong sense of failure; or  Extreme pressure to achieve placed on you by yourself or others. Tips for handling exam anxiety  How you spend your time leading up to your exams can have a huge knock-on effect on your anxiety and stress levels.  Routine  Essential to managing anxiety and stress when faced with exams is creating a study routine early in the year as opposed to haphazardly cramming a year’s worth of learning into a few days.  Design a study schedule and map out how you will spend your days.  Schedule your study time in short, succinct time blocks with a 10-minute break for every hour.  It is important to have a hard stop each evening to allow some time to unwind, and block out a day each week that is revision free. By carving out a comprehensive and realistic schedule, you will focus better, feel in control and be less likely to procrastinate.  Being prepared will help you feel more relaxed and confident and goes a long way to easing stress levels and keeping your nerves in check. Mind and body  When we are busy, other parts of our life can be easily neglected, and we can forget to take care of ourselves.  When it comes to managing anxiety and stress, nourishing your mind and body should not be underestimated.  It is important not to push yourself too hard or overlook your needs.  Regular exercise, eating well and sleeping properly are some of the most effective stress relievers at our disposal and are essential for being at our best physically, mentally and emotionally.  Incorporating fundamental self-care practices into your study routine can ease the pressure of trying to balance your time with other vital activities. Relax  To relieve symptoms of anxiety and stress, practise deep breathing or other relaxation techniques such as progressive muscle relaxation or yoga to help calm the body, alter the body’s response to anxiety and release tension.  In general, relaxation techniques are about refocusing your attention and increasing awareness in the body. It is a good idea to engage in these activities when you are relaxed and practise regularly to reap the benefits.  Ask for help  If you are overwhelmed by upcoming exams, you might find it helpful to share how you are feeling.  At Thrive, we witness a spike in students contacting our services at this time of year regarding exam stress and anxiety, which is one of the most common concerns students are dealing with.  Thrive is the Institute’s dedicated well-being hub, which is freely accessible to all students.  The hub provides a wide range of services tailored to our students' well-being, such as wellness coaching and professional counselling. All services are delivered in complete confidence and are available at any stage of your journey with the Institute.  For more advice or information, check out Thrive’s dedicated wellbeing hub.  Alternatively, you can contact the Wellbeing team by email at: thrive@charteredaccountants.ie or phone: (+353) 86 0243294

The purpose of National Workplace Wellbeing Day is to raise awareness of the importance of wellbeing in the workplace at a national level, to educate all stakeholders and help employers evolve and excel in their wellbeing strategies. But what is workplace wellbeing?  Generally speaking, it means promoting wellbeing at work and empowering staff with the knowledge and tools to be proactive in boosting and protecting their own wellbeing. Corporate wellbeing programmes are becoming more and more popular. Once seen as an added perk for employees, they are now becoming an integral part of the business agenda. However, research from University College Cork (UCC) and Munster Technological University (MTU) found that while 76% of the employers said they see employee mental health and wellbeing as their responsibility, a whopping 80% are not investing in workplace mental health. No matter where employees are situated, how small or large a firm it is, it’s important to foster a culture of good wellbeing to positively influence both employees and the company. Fostering a culture that places importance on employees' mental health and wellbeing can help prevent work induced stress and create a positive and healthy work environment where employees and the company can thrive. On average, we spend a third of our adult life at work. That is a significant amount of time and how we feel about work has a big impact on our day, life, home, and on our general happiness. Another study carried out by HR Buddy found that 9 in 10 workers feel their work negatively impacts their mental health and wellbeing.  Mental health related illnesses are one of the most common reasons for long-term absence, and it is estimated 1 in 5 employees have missed work due to stress, anxiety or depression.  Employee stress and ill mental health can directly impact levels of absenteeism, presenteeism and reduced performance - all at a high cost for employers and adversely affects business performance. As a result, implementing wellbeing initiatives and strategies should be seen as a key business driver. Businesses have a duty of care to employees both physically and psychologically and employers hold a responsibility for the wellbeing of their staff. There is a wealth of evidence that points to a positive correlation between workplace wellbeing and improved business KPI’s. Fostering a culture of good wellbeing not only produces a happier workforce but the benefits to the company are just as happy: Improvement in staff productivity and engagement Can help with staff retention Increase in employee morale Reduction in absenteeism Stronger employer brand and reputation A resilient workforce Increased profits A global wellbeing survey by Aon points to these positive outcomes. The survey showed that companies that improve employee wellbeing by 4% see a 1% increase in company profits and a 1% decrease in employee turnover. In recent times, our collective interest in health and wellbeing has expanded and the role and value of workplace wellbeing is recognised more than ever. The new era in our working lives has proven how fundamental employee wellbeing is to company resilience and creating a healthy workplace is something employers are becoming much more aware of. National Workplace Wellbeing Day is a great starting point and opportunity for organisations looking to promote the wellbeing of employees.   Evidence suggests there is a holistic and cyclical effect of promoting wellbeing in the workplace both for employers and employees. Therefore, companies should take the steps to support employees and demonstrate their commitment to promoting positive mental health. Like most workplace initiatives in order for it to be successful, leadership buy-in is essential. This obstacle has been cited as one of the biggest barriers to implementing workplace wellbeing strategies. By linking employee wellbeing with success metrics, increased business performance and clearly demonstrating how it will positively impact all aspects of the business is a sure way to ensure clear, consistent and visible support from the top down.   There is a plethora of ways of how a culture of workplace wellbeing can be embedded into an organisation through internal policies and offerings. The most popular strategy is an employee assistance programme, however there is a wealth of additional supports employers can put in place. For example, some organisations run employee wellbeing events such as mindfulness or exercise classes, a no meetings Fridays’ policy, provide mental health training for managers and employees to identify signs of mental stress, offer flexible working arrangements, promote a culture that fosters a healthy work-life balance, and raise awareness of mental health challenges within the workplace. If you would like more advice or assistance on wellbeing whether an employee or an employer, the Thrive Wellbeing Hub provides counselling, wellbeing coaching, information, advice and lots more to all members of the Institute.  You can contact the Thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294.

Many of us will be planning some all-important time off in the coming months. However, with the lines between work and home now blurred, it can be difficult to switch off completely and enjoy a few days of well-deserved rest. Switching off and taking some time out for relaxation is important for our health and wellbeing so we can recuperate and step back from the day-to-day responsibilities that preoccupy our mind. If you are struggling to switch off, here are some simple and easy ways you can learn to relax, reset and appreciate a rest period guilt-free. Benefits of Downtime Downtime is an opportunity to take a proper break away from the stressors and pressures we experience, if you are still struggling to switch off think of the benefits some R&R will bring. Switching off is essential for your personal wellbeing and can prevent burnout. It will leave you happier, rejuvenated, and revitalised, ready to hit the ground running on your return. Time out can even make us more productive and more focused. One American study found that employees are 40% more productive after time off. Out of Office Before heading off, delegate some of your usual duties and tasks to work colleagues. This might require a 1:1 handover or a quick email to the team. Mentally, a status update to colleagues can give a sense of closing out and a feeling of peace that your work is being looked after while away. Set up an appropriate Out of Office message with clear boundaries for your time off. We have all seen the generic OOO emails but sharing a meaningful piece of information, such as where you are going or how you will be spending your time off, can make that automatic reply feel more personable and a conversation starter for when you speak to that person next. Colleagues might even be inclined not to send you an email until you are back at your desk. Establish a point of contact that can field queries and respond to emails in your absence. Some email providers even offer an option to automatically forward emails to others. Literally Switch off and Unplug In this always-on culture, we carry the office around with us and many of us will have work on our phones. While removing it completely might not be possible, consider turning off push notifications for your apps and free yourself from distractions. With pings from teams, emails and other communications, there can be an urge to check on them as soon as they come in eating into your time off and delaying relaxation mode. If you have a designated work phone, turn it off and put it away or if that feels too much, simply turn on the do-not-disturb setting and set aside a few minutes at the start or end of the day to briefly browse through it. Our home space has turned into our workplace. If your work/study station is in a main part the house, if possible, hide away all related equipment for a few days.  The visual reminder of your to do list can make it difficult to completely relax and unwind. Live in the Moment Be present and make the most of your rest days - guilt free! Plan some activities you enjoy, this can help distract you from thinking about the responsibilities you may need time away from. It can also help keep those stress levels down. Before you know it, you will be back at it, so enjoy and appreciate the time you have off. If you are struggling to maintain good wellbeing, Thrive provides a holistic selection of services that can help you get back on track. For more on our services, visit our how we help page. 

Remote work offers flexibility, but connection with colleagues can’t be left to chance. Building relationships at work boosts well-being and helps teams thrive, writes Moira Dunne The traditional working model, where most people congregate in the office at the same time, enabled connection and collaboration. But, with so many people working remotely these days, we can't leave collaboration to chance—especially as meaningful connections with our work colleagues can boost our wellbeing. The importance of workplace connection It is widely agreed that one of the biggest limitations of remote working is the lack of social connection. According to Maslow’s Hierarchy of Needs, social interactions come third, with only physiological and safety needs being more important, suggesting that social interaction and a sense of belonging and togetherness, are crucial for people. The downsides of not connecting with others include: Isolation; Problems seeming bigger; Lacking an alternative perspective; No feedback; and No rapport with colleagues. In contrast, the list of reasons to collaborate is long. Consider the benefits of the following: Emotional support during challenges/setbacks; Less stress and anxiety; Mood boost and increased happiness; Sense of belonging; Productive team culture; Collaborative problem-solving; Learning and personal growth; and Enhanced well-being. Working together in a group brings a sense of purpose as we share goals or targets. Providing input helps us feel valued which, in turn, boosts our well-being and self-esteem. By exchanging ideas with others, we learn from their experiences and can share our knowledge to help others grow. Networking with colleagues and industry professionals also leads to professional growth opportunities. It can often seem easier to “save time” by foregoing optional work events, but by connecting with colleagues, we may avoid the negative impacts of working alone, such as anxiety, worry and reduced ability to switch off. Making time to connect For most people, time is at a premium. Everyone is busy. When you are planning your week, consider who you need to meet. By booking time at the start of the week, you have a greater chance of connecting while respecting their busy schedule.   Boosting online connection Working from home can be very productive as we have fewer distractions. Our energy levels can drop as we spend hours working alone, however. An online collaboration can inject energy and help spark ideas. Book a catch-up session or a project discussion with some colleagues, or ask your manager for a one-to-one check-in. In addition to formal meetings, there are many informal ways to connect with colleagues when working remotely. Encourage team members to try something new, and then tweak the approach to suit each person's needs. Most people already collaborate within Microsoft Teams—but, make sure you access all of the functionality on offer, such as chat, messaging and polls. This kind of collaboration can save time and deliver better outcomes. Connect to manage relationships Consider the amount of time often wasted trying to get started on a project—or time spent reworking a document that isn’t approved at a later review. Working together enhances our relationships and can prevent issues from occurring. An open and honest connection provides an ongoing chance to discuss issues or challenges before they develop into bigger problems that may be harder to resolve. Communicating assertively promotes open and transparent communication through which everyone feels heard. The key to this style is to present your needs and concerns while also demonstrating your interest in the other people’s needs and concerns. (endbio) Moira Dunne is the co-founder of beproductive.ie. Moira will present a free Webinar on May 1st to mark National Workplace Wellbeing Day. You can sign up for 'How Connection with Colleagues can Boost Your Wellbeing', which runs from 9:30am to 10:15am. Register here.