We live in uncertain times and in a world of constant change.  We have to adapt very quickly to new restrictions and lack of freedom.  This comes at a price for our physical and emotional wellbeing. It is important that we focus on ways we can build our resilience and tackle our stress responses.  In the pre Covid-19 world, anxiety and depression were some of the most common mental health problems in western society, with 10% of us experiencing anxiety in the past year. With so much change in our lives, it’s inevitable that some of us will experience more anxiety now than we did before the pandemic.  Try these 4 simple techniques, to help ease anxiety and leave you feeling more relaxed. 1. 7/11 breath Closing your eyes and: Inhale to a count of 7 Exhale to a count of 11 Aim for 10 rounds of the 7/11 breath each time you practice This will help you feel calmer because the longer exhale stimulates the body’s relaxation response. 2. Altering the sensation Close your eyes and notice where you feel anxiety in your body Visualise what colour and or shape the anxiety would be Imagine how the colour and shape would need to change for the feeling of anxiety to be manageable and ok 3. Shaking off the stress When we experience anxiety, the stress hormones of adrenaline and cortisol run through our bodies. To break down these hormones we need to move, so shaking your body is a very effective way to release anxiety. Simply shake your arms, legs or torso vigorously, focusing on areas that feel uncomfortable. You could put on your favourite music! 4. Dialling down Close your eyes and imagine as vividly as possible a dial with the numbers 1 to 10 on it See or sense the needle registering at the number that best represents how anxious you feel right now Look at the dial and choose to turn it down to the amount of emotion you feel is appropriate to the situation 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.

We continue to provide a number of supports to those in our community who have been unduly affected by the pandemic and other personal challenges.  More members and students than ever have required financial assistance.  Some have lost their jobs and their livelihoods, others are dealing with a bereavement or a chronically ill family member, while others have been unable to work because of severe mental or physical health challenges.  Whatever their circumstances, or their individual needs, we are determined to help each and every one of them.  We aim to provide practical support so they can get back on their feet with their dignity intact.  Donations to this valuable service are the life blood of our work and your gift could change a life. Below is a snapshot of some of the people who have benefited from your generosity and our assistance: William is a Chartered Accountant who lost his business, his home and suffered with depression. CA Support helped him throughout these difficult times. Read his story from Boardroom to Hostel. "Feeling compelled to ask for assistance has been a humbling experience but the response of CA Support has confirmed my faith in the profession I have been a member of for over 30 years." A member with a long-term illness with two children in education In this short video Karen speaks about the assistance and support she received from CA Support when her daughter Niamh was diagnosed with a brain tumour and difference it made to their lives. A family in crisis "I have gone back to work part-time. At long last I have my life in order. I wish to thank CA Support for their help and kindness over the last few years.” Woman separated from her husband "Your support has been an answer to a prayer. We are more grateful than words can easily express. I have struggled with the black dog a lot and every time I think I have got my feet back under me, another wave seems to hit” Member who suffered with depression Unsurprisingly, during the COVID crisis, we have seen a significant uplift in the numbers of students and members reaching out for help. From recent research conducted by Laya Healthcare, the is a major gap in the numbers needing mental health support (90% of respondents) versus those who actively engage with support services (10%).  We know our community of accountants is no different. We are working hard to reach all those in need.  There is now a real imperative to come together to provide this support and ensure that no-one is left behind. To continue to provide ongoing support to those in need, we urgently require your help.  Donations big and small could help to change the life. See more about how CA Support can help you and those in need in our community. Please give what you can.

Stress and anxiety are often mentioned together, but they’re not the same thing. In fact, anxiety can be caused by stress – it’s what you feel when you’re uneasy about something, when you worry or when you’re afraid. Most people experience some level of anxiety from time to time. In many situations, feeling anxious is perfectly normal – if you’re taking your driving test, for instance, or going for a job interview. But once the situation has passed, your anxiety should disappear too. It becomes more of an issue when you feel overwhelmed by anxiety on a more frequent basis – or all the time. Anxiety can cause a range of physical and emotional symptoms, such as: Faster breathing or shortness of breath Increased or irregular heart rate Feeling tired but not being able to sleep Light-headedness or dizziness Headache Feeling restless, unable to concentrate Sweating or having hot flushes Feeling constantly on edge Fearing the worst (having a sense of dread) Feeling that other people are looking at you Not being able to stop thinking about negative things Not being able to motivate yourself   Anxiety levels Mild anxiety Generally speaking, mild anxiety is the type that most of us experience on a day-to-day basis during certain situations. You may have an uneasy feeling in your stomach, and you may feel your pulse increase slightly. But anxiety at this level can also be beneficial, as it can help you to focus and increases your alertness. Moderate anxiety Moderate anxiety is similar to mild anxiety but can become more severe and overwhelming, making you feel more nervous and agitated. Moderate anxiety can mean you place your complete attention on the thing or situation that’s making you feel anxious and ignore everything else around you. You may start to experience stronger physical and emotional anxiety symptoms such as muscle tension, sweaty palms, a shaky voice, back pain and changes in your sleep pattern. Emotionally you may feel more sensitive and excited than normal, and you may also feel less confident. Severe anxiety Severe anxiety is the highest level, when you stop being able to think rationally and experience severe panic. You may feel afraid and confused, agitated, withdrawn and you may also find it difficult to think clearly. Your breathing may quicken, and you may start to perspire while your muscles will feel very tense. Anxiety disorders There are also several anxiety disorders, including generalised anxiety disorder (GAD). Unlike being anxious about a specific thing or situation, GAD is when you feel anxious about lots of different issues, often for no good reason. Post-traumatic stress disorder (PTSD) Post-traumatic stress disorder (PTSD) is a specific type of anxiety, where you feel very stressed or fearful about something traumatic that’s happened to you. Panic disorder Panic disorder is when you have panic attacks on a regular basis. A panic attack can make you feel nauseated, sweaty, shaky and lightheaded, and you may feel your heart beating very quickly or irregularly (palpitations). They may not be harmful in a physical sense, but panic attacks can be very frightening. Phobias Phobias are also a type of anxiety disorder. You may have a phobia when you have an overwhelming or exaggerated fear of something that normally shouldn’t be a problem. Depending on what type of phobia you have, it can seriously affect your daily life as well as cause a great deal of distress. Social anxiety disorder – or social phobia – is a type of phobia where you have an intense fear of social situations. If you think you may have the symptoms of an anxiety disorder or if anxiety is a constant issue in your life, it’s important to get the advice of a qualified healthcare professional.  This article was kindly provided by CABA

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

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.

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