With colder, darker days setting in, people may notice they experience a dip in mood, feel more irritable, fatigued and less motivated. The reason for this may be Seasonal Affective Disorder (SAD) or the less-severe form, the winter blues. SAD symptoms are very similar to depression but has a seasonal pattern. The HSE estimates approximately 7% of the population experiences SAD. Here, we share some timely information and advice on how to combat the winter slump.  What causes this? Nobody really truly knows what causes the winter blues or SAD, but some experts believe SAD is caused by fewer hours of sunlight during the winter months that deplete your body’s levels of serotonin – often called the ‘feel-good’ chemical. Low light levels are thought to affect the production of melatonin, which can disrupt the body’s internal clock (or circadian rhythm).  If you’re diagnosed with SAD, your GP may recommend treatment with antidepressants called selective serotonin re-uptake inhibitors (SSRIs), alongside talking therapies, such as cognitive behavioural therapy.  But if you have milder symptoms, we have some tips you can try to protect yourself against the winter slump: See the light Sunlight is known to activate a specific hormone called serotonin. This hormone is responsible for regulating and elevating your mood, helps with sleep and wakefulness and is linked to feeling good and living longer. Try getting outside into the sunlight as early and often as possible throughout the day.  Get help from tech If access to bright sunlight isn't possible, studies have shown light treatment/therapy is another effective way of reducing the symptoms of SAD. Many people with SAD or the winter blues respond well to light therapy, which involves sitting in front of a special light therapy lamp – or light box – at home. You may also find dawn simulators useful,  they use a gradual light to wake you up in the morning, simulating a summers morning. Always remember to check any light therapy devices to make sure that it has been made by a fully certified manufacturer and is designed for treating SAD. Additionally, you could try using aromatherapy and the use of essential oils to help boost your mood. As some studies suggest that it could potentially lessen any symptoms. Get active Physical activity is widely thought to be an effective way to boost your mood, and there’s a solid body of evidence that suggests exercise may help to alleviate depression. Exercising outdoors, especially when it’s sunny, may have an even stronger effect on SAD/winter blues symptoms. You don’t have to turn into a fitness fanatic. Just being more active in your day-to-day life can have a huge benefit on the way you feel, especially during the winter. Eat mood-boosting foods Many experts believe what you eat can make a huge difference to your mood, especially during the winter, particularly foods that contain the amino acid tryptophan, which converts into serotonin in the brain. Foods rich in tryptophan include bananas, turkey, chicken, fish, cheese, eggs, milk, nuts, avocados and pulses. Some also believe omega-3 fatty acids may enhance serotonin activity, so eat oily fish such as salmon, mackerel, sardines and fresh tuna at least once a week (if you’re a vegetarian or vegan, try adding flaxseeds or chia seeds for an omega-3 boost). Stay warm Some SAD sufferers say their symptoms improve when they keep warm, so make sure your home and workplace are properly heated and wrap up well when you go outdoors.  If you’re worried about the financial cost of turning up your thermostat, get in touch to find out about CA Support's emergency financial assistance.   Keep in contact When feeling down, it’s natural to want to shut ourselves away from the world. It’s important to keep our social muscles active, as positive relationships bring both joy and perspective to our lives. Make sure you arrange regular catch-ups with your family and friends throughout winter.  How we can help The Thrive wellbeing hub provides free emotional supports to members, students and family members. We offer a confidential space for you to talk, whether you need a listening ear, wellbeing advice or professional counselling, we are here for you. You can contact the thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

From the impact of AI to what sport can teach us about making real change in communities, Chartered Star 2024 Evan O’Donnell shares his insights from the One Young World Summit in Montreal. Below, Evan discusses the energy and impact of the four-day youth leadership conference, his key take-aways and how he plans to put them to use going forward. In September, I had the honour to attend the One Young World Summit, "the world's biggest and most impactful youth leadership summit", in the vibrant city of Montréal, Canada. I was extremely proud to represent the chartered accountant profession, the country of Éire and Chartered Accountants Ireland throughout this four-day conference, along with my fellow delegates from Scotland and South Africa, all under the Chartered Accountants Worldwide banner. One Young World united over 250 organisations and over 2,000 young leaders each hoping to gain invaluable insights and work together to help shape the world's future. This year focused on five key global challenges; Indigenous Voices, Climate and Ecological Crisis, Artificial Intelligence, Health Inequality, and Peace and with each speech, workshop and story shared, the urgent need for change was highlighted. The opening ceremony was packed with energy and theatre, but the real highlight was hearing from incredible world activists. Two messages stood out: environmentalist, David Suzuki, who advised “Let’s open both eyes” and also from novelist, ‎Margaret Atwood who encouraged us, simply but profoundly, to “Go for it.” I had the honour of being flag bearer for Ireland, proudly waving my national flag on an international stage alongside representatives of 197 other nations. It was a joy to spend the day with my fellow flag bearers, exchanging our traditional customs, cultural stories and discovering both commonalities and differences within our communities. The other Chartered Accountants Worldwide delegates and I had insightful conversations with people from all over the world, spanning from Ireland to Iran to Texas, Czech Republic and France. Sport and leadership The energy continued as I joined 20 other delegates to participate in Jamad Fiin’s One Young World basketball camp. Fiin runs basketball camps around the world - inspiring the next generation, particularly young women, to stay active and embrace their love of sport. The session proved a perfect way to put teamwork into action, and we learned just how effective communication can elevate performance. This message was echoed throughout the conference but particularly at a standout panel discussion featuring athletes across the sports of rugby, basketball and swimming. Tendai Mtawarira, Jamad Fiin and Ma­­rk Tewksbury shared how they’re leveraging sport as a powerful agent for social change - an inspiring reminder of how sports can unite and empower communities. Artificial Intelligence Artificial Intelligence was at the forefront of many discussions, with numerous insightful perspectives offered. The ESG team from KPMG discussed the profound impact AI will have on humanity and explored just how much it can serve as a tool for good - when ethics and purpose are at the heart of innovation. Canadian Prime Minister, Justin Trudeau also broached the subject, discussing his perspective on the 'pivot generation'. As the last generation to experience life before AI, we have a unique opportunity to shape its future. Trudeau emphasised the importance of working together to ensure we harness AI to create positive, global change. Nobel Peace Prize winner, Maria Ressa, shed light on AI’s security risks and challenges, reminding us all to stay vigilant in the face of technological advancements. It would be impossible to accurately summarise all the highlights and learnings across the four days. Still, apart from all mentioned above, two stand-outs were a workshop on inclusive learning, which focused on the importance of making education accessible to every young person, regardless of their background and a discussion from the Zurich Foundation on how economic prosperity can pave the way to peace. If I was pressed to summarise what will stay with me? It would be the phrase echoed across everything that One Young World encapsulates - Collaboration has proven essential for long lasting impact. What next? The closing ceremony, an event just as colourful, inspiring and energising as all that had come before, offered a moment to reflect, with delegates invited to write a singular goal for the upcoming year on a ribbon. These ribbons were joined together to symbolise how goals are achieved when aligned with great unity. To quote the famous phrase, "If you want to go fast, go alone. If you want to go far, go together." This experience has opened many pathways, put me in contact with inspiring individuals and given me a wider platform to spread the knowledge gained. I feel proud to be part of an Institute that shares my commitment to protecting the future of our world and I welcome many more opportunities to bring my shared learnings to the broader chartered community.

To mark World Menopause Day (Friday 18 October) this week, the Thrive Wellbeing Hub explores the often overlooked and turbulent time in a woman’s life and the effects menopause can have on our emotional wellbeing.   Menopause and the preceding years are a significant life transition for any woman, whether it is part of the natural aging process or on-set by illness or medical treatment. Changes in our hormones bring about many physical changes and while menopause isn’t a mental health condition it can indeed affect your mental health or can often make existing mental health conditions worse. As a result of menopause, you may experience feelings of anxiety, stress, or depression, and many menopausal symptoms are intrinsically linked to how we feel or affect how we feel about ourselves, these include; Anger and irritability Forgetfulness Poor concentration Low mood and feelings of sadness Anxiety Loss of confidence and self-esteem or loss of self Difficulty sleeping Weight fluctuations These symptoms are a result of changes in the body and can have a big impact on your life. While some aren’t considered menopause symptoms, many women experience these effects. However, if you know what to expect, and why you are experiencing these feelings, it can help you make an informed decision on what to do to manage your mental health during this time.   In 2021, the Athlone Institute of Technology carried out a study on the experiences and health behaviours of menopausal women in Ireland. Interestingly, a key finding from the report was that the majority (77%) of women felt they were unprepared for menopause. When asked where they received information from, family (3%) and friends (6%) were not common information sources, demonstrating how menopause and the experiences associated are not discussed among peers.   Historically menopause has often been overlooked, underestimated, and simply not talked about enough but it is a natural part of the aging process and something all women will go through which is half the Irish population. Therefore, menopause can also be an extremely isolating and frustrating time. Friends and family may not understand or relate to what you are going through or be able to support you in the way you need.  It is also a time in a woman’s life when other life stressors and major events are taking place such as working full time, in busy and stressful seniority positions, caring for children, dealing with ageing parents and navigating other life transitions. Alleviating the emotional toll of menopause The impact of the hormonal changes that take place in the lead-up to menopause can be stressful, unfamiliar, and confusing. While some women will require medical intervention, for many healthy and positive lifestyle habits can ease many of the symptoms, help protect your mental wellbeing and alleviate the emotional toll experienced at this turbulent time.   Be aware of the symptoms and associated emotions that may accompany menopause as it helps you explain mood changes you may be experiencing.   Monitor your mood and note any patterns. Are you feeling irritable because you had difficulty sleeping? Do feelings of anxiety correlate with stress levels, poor concentration or brain fog? If these symptoms become severe and interfere with your daily life and relationships, seek help. Incorporate good lifestyle habits such as increasing exercise, eating well, getting plenty of rest and adequate sleep, and engaging in relaxing activities to help control stress and reduce potential symptoms. Reach out to others. It is important to not struggle alone. As we have detailed, many don’t share their menopause experience with peers and family but creating an open dialogue around menopause is important for peer-to-peer information sharing and confirming you are not alone and that many others have gone or are going through the same. Seek out workplace supports. Many women report that their work performance and availability are affected by menopause issues which can contribute to already heightened stress and anxiety levels. Thankfully, it is now much more commonplace for companies to implement menopause policies due to the challenges women face as they cope with symptoms. For example, Chartered Accountants Ireland developed its own menopause policy aimed at supporting employees coping with challenges arising from the menopause.  As part of the policy, training was provided to tackle the discourse, flexible working arrangements were implemented as well as other accommodations such as welfare rooms, appropriate workplace equipment and occupational health provisions. And remember, it's temporary. The menopausal transition is just that a transition and it isn’t permanent. It is important to remember that the dip in mental wellness and unpleasant symptoms in this period of life won't last forever and will ease with time. If menopause is affecting you or a loved one’s emotional wellbeing, please remember the Thrive Wellbeing Hub is here to support you, whether that’s help devising a self-care plan, dispensing advice, or being the confidant and support system you need.  

According to a Forbes article, 69% of people said their manager impacts their mental health more than their therapist or doctor—and it’s equal to that of their partner. Further research from Gallup identifies management style as the second leading cause of work-related stress absence. If you’re struggling with a difficult manager, it's important to understand how to effectively navigate the situation.    Understand what’s driving their behaviour Managers can act difficult for a variety of reasons, many of which may have nothing to do with you. They may be stressed, lack proper training, have challenging personality traits or may have other personal issues. Recognising this can help you avoid taking their behaviour personally and cultivate empathy. While constructive feedback and direction are a normal part of any job, if your manager is delivering this in a harsh or unhelpful manner, it is more likely a reflection of their internal struggles or skill gaps than your performance. Regulate your own emotions and behaviour Dealing with a difficult manager can be incredibly stressful, often taking a toll on your self-esteem. It’s important to prioritise self-care and process these difficult emotions. Techniques such as breathwork, meditation, journaling, practicing self-compassion and grounding exercises can help you stay calm and avoid reacting impulsively to their behaviour. It is also important to reflect on your own actions—are there any behaviours or responses on your part that might be contributing to the tension? Being self-aware can help you navigate the situation more effectively. Communicate your concerns It is important to remember that no one is a mind reader. Although we might expect our manager to know what to do or not do, it is crucial to communicate your concerns openly and professionally, rather than letting frustrations build up. While preparing for this conversation: - Provide specific examples of the issues you are facing rather than vague complaints. - Focus on the behaviour rather than making it personal. Avoid placing blame or statements like ‘you’re too critical’ and instead use ‘I’ statements such as ‘I noticed that I received a lot of detailed feedback on my last three reports.’ - Be clear on the impact it is having on your work and your mental health, for example, ‘It’s making it difficult for me to feel confident in my work, and it’s starting to affect my motivation and self-esteem.’ - Offer solutions to improve the situation rather than just pointing out problems for example, ‘Could we balance detailed feedback with what’s working well, so I can improve more effectively?.’ - Ask for feedback and be open to hearing their perspective on the situation, for example, ‘I’d like to get your perspective on the situation and how we can improve it going forward.’ Seek Support A problem shared is a problem halved. When dealing with a difficult manager, it is vital to have a support network. Trying opening up to a trusted family member, friend or colleague that can listen or give you impartial advice. If your entire team are struggling with the same issue, consider discussing the issue collectively. Having addressed the issue with your manager without seeing any progress, it may be time to escalate the situation to their manager or HR, either informally or through formal channels. If you’ve exhausted all options and you are still struggling, it may be worth considering whether the role or team is the right fit for you in the long term, or if exploring new opportunities could offer a better environment. Written by Gillian Bane on behalf of Thrive.  If you are struggling with the impacts of work-related issues, Thrive is here to help. Thrive is the Institute's dedicated wellbeing hub that offers free wellbeing support to members and students. Contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294.  Gillian Bane is a chartered accountant and workplace health and wellbeing consultant who specialises in manager and leadership training. You can find more information on her website www.wellwork360.com.

Do you find yourself constantly feeling drained by the end of the workday? You’re not alone. Many people struggle with maintaining their energy levels at work, often due to habits and practices that can be adjusted. Here are four things you can avoid to help you feel more energised throughout your workday. Always Being “On” Between back-to-back meetings, an overflowing inbox and a constantly ringing phone it’s easy to feel overwhelmed. However, research shows that multitasking, or task switching, can cost up to 40% productivity. To combat this, block out specific times in your diary to tackle different tasks and stick to your schedule as much as possible. Minimise email notifications during focused work periods and consider setting ground rules with your team about when and how to communicate more effectively. Not Taking Breaks More and more people are skipping lunch and eating at their desk for multiple reasons - it’s the cultural norm, perceived work pressures or a desire to finish early. However, breaks are essential for recharging your energy. Make it a priority to block out your lunch break on your calendar and avoid eating at your desk. Furthermore, taking short microbreaks throughout the day have been proven to reduce stress and boost productivity. Overworking While busy times may sometimes require late nights, it is important to distinguish between hardworking and overworking. Hard work means achieving your goals through sustainable efforts, balancing productivity, achievement and well-being. However overworking means pushing yourself beyond healthy limits. Working extra hours or taking on too much work is often driven by fear of failure, work demands or a need to prove oneself. Reflect on what is driving your work habits and set boundaries with both yourself and others. Keeping Things Bottled Up Whether it’s frustration with a colleague or struggling to admit to your manager that you’re feeling overwhelmed, keeping your emotions bottled up can drain your energy. There are various reasons why we don’t feel comfortable opening up – culture, stigma and fear of negative consequences. However, a problem shared is a problem halved, so try expressing your feelings to your manager, co-worker or a trusted friend. Journaling can also be an effective way to process your thoughts and emotions. Feeling drained at work does not have to be the norm. By avoiding these pitfalls, you can create a healthier and more sustainable work routine. To learn more about this topic, you can attend Thrive and the ACA Professionals upcoming webinar ‘Managing your energy for better balance’ on Wednesday 11th September. See link to register below. https://bit.ly/3SXZ40j Written by: Gillian Bane, chartered accountant and workplace health and wellbeing consultant. You can find more information on her website www.wellwork360.com

Practices, such as meditation and mindful breathing, help individuals regulate their attention and emotions. This regulation leads to a balanced mental state, allowing for greater cognitive flexibility and creative problem-solving. Cognitive psychology suggests that a calm and focused mind is better equipped to generate innovative ideas. Chronic stress impedes creative thinking by limiting cognitive resources. Mindfulness reduces stress by promoting relaxation and fostering a positive mental state has shown that lower stress levels correlate with higher creative output, as individuals are more open to exploring new ideas and taking risks. Enhancing interpersonal relationships Mindfulness enhances empathy and communication skills, which are crucial for effective teamwork. A theory that puts this into practice and provided evidence-based research is the social exchange theory, positive interactions between colleagues builds trust and cooperation, creating an environment where creative ideas can flourish. By fostering better relationships, mindfulness contributes to a supportive and collaborative workplace culture. A mindful workplace culture encourages openness and reduces fear of judgment, which are essential for creativity. Organisational behaviour theories highlight the importance of a positive organisational culture in promoting innovation. When employees feel safe to express their ideas without fear of criticism, they are more likely to think outside the box and contribute creative solutions. Inclusivity and diversity Mindfulness practices can also promote inclusivity and respect for diversity, further enhancing creativity. By encouraging non-judgmental awareness and acceptance, mindfulness helps create a culture where diverse perspectives are valued. This inclusivity leads to a richer pool of ideas and innovative solutions. Mindfulness training programs Many organisations have successfully implemented mindfulness training programs to enhance employee wellbeing and creativity. These programs typically include guided meditation sessions, mindfulness workshops, and ongoing practice support. Case studies from various industries demonstrate the positive impact of such programs on both individual and organisational performance. Beyond training programs, integrating mindfulness into the organisational culture is crucial. This can be achieved through leadership commitment, regular mindfulness practices, and creating spaces for reflection and meditation. By embedding mindfulness into the company’s values and practices, organisations organisations can sustain a culture that supports creativity. Measurement and evaluation To assess the effectiveness of mindfulness initiatives, organisations can employ both qualitative and quantitative research methods. Surveys, interviews, and creativity assessments can provide valuable insights into how mindfulness practices influence employee creativity. Social sciences methodologies, such as thematic analysis and statistical modelling, are useful tools for evaluating these outcomes. New areas of study The intersection of mindfulness and workplace creativity presents numerous opportunities for further research. Future studies could explore the long-term effects of mindfulness on creativity, the role of individual differences, and the impact of organisational context. Interdisciplinary research, combining insights from psychology, sociology, and organisational behaviour, can provide a comprehensive understanding of these phenomena. Practical benefits Understanding the social sciences perspective on mindfulness and creativity offers practical benefits for businesses and employees. Organisations can leverage this knowledge to design effective wellbeing programs and foster a mindful and creative workplace that not only enhance employee satisfaction but also drive innovation.  This article was written by the Institute's DCU Intern, Jennifer Lukikeba, on behalf of Thrive. Jennifer is currently studying Social Science and Cultural Innovation in DCU, entering into her final year this September. In partnership with DCU's Access to the Workplace programme, the Institute hosted Jennifer as part of its professional summer internship placements.  For more advice or information, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294.