Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. A recent Irish study found 42% of Irish adults have a mental health disorder with insomnia cited as the most common disorder experienced by adults in Ireland at 15%. Here, the Thrive wellbeing team explains insomnia, the symptoms, causes and tips to help you get a better night's sleep. Insomnia means you have problematic sleep habits. How much sleep an individual needs varies from person to person, but on average adults need 7-9 hours of sleep per night. If you are experiencing constant tiredness throughout the day, you are probably not getting enough sleep. Symptoms Insomnia can affect people on a short-term basis (less than 3 months). Insomnia that lasts 3 months or longer is classified as long-term insomnia. Insomnia symptoms may include: Difficult falling asleep A pattern of interrupted or broken sleep that doesn’t refresh you Waking too early Daytime tiredness and sleepiness Find it hard to nap during the day even though you're tired Difficulty paying attention, concentrating, or focusing on tasks Increased forgetfulness Irritability, depression, or anxiety What causes insomnia? Insomnia can be the primary problem but usually is a result of other factors that disrupt sleep. Therefore, treating the underlying causes can help improve insomnia symptoms. Common causes of insomnia include: Stress Irregular sleep schedule or poor sleeping habits Mental health disorders such as anxiety or depression Physical illness or chronic pain Travel or work schedules Lifestyle choices e.g., heavy reliance on stimulants such as alcohol, caffeine, or nicotine Age and life stage- older adults and those going through menopause have a higher susceptibility to chronic insomnia A combination of these factors can trigger or exacerbate insomnia, while poor sleep can initiate or worsen other health conditions, creating a vicious and complex cause and effect situation. Risk factors   During sleep, the body heals and restores itself, our brain forges new pathways and connections that helps with memory retention.  This is the time our bodies needs to carry out important functions to ensure we are running smoothly and effectively. When we continually don’t get enough sleep, it can have serious health effects over time. Science has linked poor sleep and insomnia to a multitude of health problems. A lack of sleep over time can increase the chances of developing a number of conditions such as a weakened immune system, obesity, high blood pressure, stroke, heart disease among other issues such as increased risk of accidents and errors, poor memory and performance and difficulty regulating our emotions. How you can treat insomnia yourself It is not always possible to prevent insomnia, but good sleep habits can help improve it and promote sound sleep. When trying to get your sleep cycle on track, the first place to start with is where you sleep. Make sure your room is dark and quiet, not to cold or warm and make sure your mattress, pillows and covers are comfortable. Create a good bedtime routine that helps you relax and get in the mood for sleep. Relax at least 1 hour before bed and only go to bed when you feel tired, limiting the use of technology and bright lights can help too. Try to maintain roughly the same schedule for sleeping, you should aim to go to bed and wake up at the same time every day, even on the weekends. Exercise regularly and get some sunlight most days. Sun exposure helps regulate the body’s internal body clock and promotes sleep at night, while exercise influences sleep efficiency on both a physical and mental level. Insomnia can seriously affect your mental and emotional health along with physical wellbeing. If your sleep is impacting your day-to-day life and a change in sleeping habits haven’t work, you should consult your GP. Thrive can also help you on your journey to better sleep. For advice, wellness coaching or counselling, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

Bad days happen. We all have them, those days when we feel a bit down or low and nothing seems to go our way. It’s normal to have a few down days every now and then but you don’t have to resign yourself to a bad day or let a bad mood dominate you. Here the Thrive wellbeing team shares some quick strategies for an instant lift in mood and help put a smile on your face.  Understand and observe your mood To manage our mood, we need to observe them and understand why we are feeling that way. If you are having a bad day, take note of your feelings – are you feeling sad, angry, frustrated?  Reflect on what happened that led you to feel like this and whether the day got worse or better. Observe where your mood is steering you and tell yourself that you can master and control your mood. Music Listening to music can have a major impact on how you are feeling. Research shows that music can influence our emotions as it can boost the production of dopamine and serotonin in the brain, which evokes feelings of happiness, relaxes the mind and body, and relieves stress. There are countless mood-boosting playlists on Spotify if you are looking for inspiration. Move Endorphins trigger a positive feeling in the body which helps instantly boost your mood. So, get those endorphins pumping by engaging in some movement – dance, shake your body, do some jumping jacks, or get outside for a walk. Any movement will help lift your mood and calm you down. Smile It sounds cheesy but it is amazing what smiling can do. Research has indicated that the simple act of smiling activates mood-boosting hormones and can literally ‘trick’ your brain into a state of happiness and improve your positivity. It can even boost your immune system. This applies to genuine and not-so-genuine smiles, so fake it ‘til you make it!  Release the emotions Suppressing or holding onto your emotions can lead to further negative thinking, it can even lead to physical stress on the body. So, it is always best to let it out. If you feel sad, allow yourself to cry. Feeling angry, scream. Feeling overwhelmed, mediate. Whatever outlet you choose, it is important to release the emotion and let go of the negative energy. Do something new Routine is good for us but switching it up from time to time and adding something that is out of the norm for us can really brighten up a day. Studies suggest that those who engage in a variety of experiences are more likely to retain positive emotions. Try a different coffee order, add a pastry with it, take a different route home, go to the cinema or even wear something you wouldn’t normally wear. Anything that challenges our routine a little will give you a lift. Do something nice for someone else A quick good deed or small act of kindness can go a long way to helping us feel more positive. Taking the focus away from yourself and doing something nice for someone else can make your feel good and instantly boost your happiness. Good Company Having a conversation with a friend or loved one is another great way to combat a low mood. Vent if you need to, as sharing can make you feel better and take the weight out of your feelings. A fun, light-hearted conversation will help put a smile on your and take your mind away from whatever is causing a low mood. If you find a low mood is persistent and impacting your day-to-day, you may consider seeking support. The Thrive Wellbeing Hub offers confidential wellbeing support such as a one-to-one listening service, wellbeing coaching, and professional counselling.   We also host a wealth of insightful and practical wellbeing webinars that may help you in your efforts, you can visit our Help & Guides page to view. For more advice, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294.

2022 is the year of the long-awaited overseas holiday for many. But how do you switch off before you go, and how do you switch on once you’re back? Moira Dunne has the answers. For the first time in two years, many of us are finally able to take that much longed-for holiday overseas. We will soak up the sun or visit a city we haven’t seen in a while, and it will be a tremendous relief after two years of caution. The days leading up to holiday are often the busiest of the year, however. We become super-productive as we crack through our to-do list in an attempt to clear everything before we leave. We want to ensure that we have communicated with everyone, turned on the out-of-office message and tied up any loose ends. We become super-focused, less likely to get distracted and intent on making the most of our time. In contrast, our focus is usually low during the first few days back at work. After switching off during our break, it can be hard to get back into it. My advice for getting around this is to capitalise on the high-focus period before your break to plan ahead and make your return to work a little easier. Here are some more tips to help you be productive before and after a holiday. Capture everything before you go Before you finish up for your holiday, take note of what needs to be completed. This is a great time to make your ultimate to-do list – a central place for all those tasks, ideas and plans. A good to-do list will allow you to switch off quickly once you finish work and not worry about your tasks while you’re away. When you return to work refreshed, this list will also help you get back up to speed more quickly. Plan for the first week back Think ahead to how your first couple of days back at work are likely to pan out before you finish up. Some people like to ease into it with a low-key schedule, while others prefer the opposite approach. I recommend arranging a couple of key meetings to kick-start you into productivity mode more quickly. The first morning back at work can be especially challenging, but by the end of the day, you can be proud of your productivity and feel confident that you’re back into the swing of things. Resume your routine It can take some time to get back into productive habits when you return to work. The most important thing you can do is try to resume your daily routine on the first day back. Set your alarm for your normal wake-up time, follow your typical morning get-ready schedule, and catch your regular train or bus to the office. Help yourself return to healthy eating habits with a visit to the supermarket to stock up on lunches and snacks for the work week. And why not motivate yourself to return to good routines by arranging a treat at the end of the week? This will give you something to look forward to as the post-holiday blues take hold. So, have a great holiday and enjoy it, safe in the knowledge that you’ll be on top of everything once you’re back. Moira Dunne is Founder of beproductive.ie. Productivity and personal effectiveness have never been more important as people try to manage their workload between work and home. Moira provides one-to-one coaching programmes and now has a self-paced productivity masterclass.

As we celebrate Pride month, Dee France, Member & Student Support and Well-being Lead at Chartered Accountants Ireland, explores what diversity and inclusion means in the workplace, the important role it plays for employee well-being, and why employers should foster a culture of belonging and inclusion. Diversity and inclusion (D&I) has become a driving force in the changing organisational landscape. Companies and business leaders are placing greater emphasis on their approach to D&I and are embracing policies and strategies to create a more diverse, fairer, and resilient workforce.  Employee well-being and D&I are closely connected. In fact, employee well-being awareness can be seen as an intrinsic element of a company’s effective D&I strategies and policies.  An essential and significant feature of good overall well-being is our feeling of purpose and belonging. Programmes and initiatives that promote inclusion, diversity, and belonging can support and cultivate positive employee well-being. In its entirety, D&I in the workplace can have an impact on our overall happiness at work.  Emotional tax Employees from diverse backgrounds who experience a non-inclusive workforce can face an additional burden of an ‘emotional tax’ – the experience of being treated differently from peers due to race/ethnicity or gender, triggering adverse effects on health and feelings of isolation and making it difficult to thrive at work. This emotional tax can have an extremely negative impact on employees’ mental health and wellbeing. Feeling undervalued, overlooked, or excluded due to your identity can heighten a person’s vigilance to protect themselves from acts of bias or prejudice. Thrive, Chartered Accountants Ireland’s dedicated well-being hub, continues to receive regular calls from our members and students who seek support from the damaging impact a non-inclusive workplace can have on their wellbeing.   Managing diversity and inclusion  Implementing effective and successful D&I strategies and policies can take time, but a coherent and structured approach to these ensure that work practices and values support an inclusive culture that embraces different people, views, and perspectives. Producing a D&I policy allows a company to go above and beyond legal obligations and set a standard of expectation for the organisation and for its employees.  There are several ways companies can begin to incorporate inclusivity into the workplace.  Leadership and employee training  Providing training for leadership, management and employees increases awareness, aids the understanding and engagement in the company’s values and policies, helps embed these initiatives into the culture of the workplace, and allows for the development of empathy for others.  Employee network groups  Building an employee network group is an effective way to allow people to connect with others from different groups, and raise a sense of belonging, affinity, and kinship.  For example, the Institute has several different committee groups such as Balance, our LGBTQ+ committee, Student Committee, and D&I committee.  Open communication and feedback  Developing open and clear communication channels that are easily accessible to employees breeds better dialogue. It ensures employees and managers alike feel safe in airing grievances, giving feedback, and the feeling of being heard and valued.  Employee surveys on D&I initiatives allow companies to take onboard employees’ experiences and action feedback. It permits companies to assess if policies and strategies are working and evaluate and benchmark their efforts from year-to-year.  The Thrive Wellbeing Hub provides counselling, wellness coaching, practical advice and more to all members of the Institute. You can contact the Thrive wellbeing team by visiting our website, via email at: thrive@charteredaccountants.ie, or by phone: +(353) 86 0243294. 

A life that is full of happiness, vibrancy, and vitality is something we all hope for and strive to achieve. But what does a life of vitality actually entail? Vitality is defined as the state of being strong and active, being full of life and energy. It is the exuberance of physical, mental, and emotional strength. It is about the feeling of aliveness - living life to the fullest and finding zest in every situation. Here the Thrive wellbeing team shares its tips for living a life full of vitality. Our vitality for life is of critical importance and is something that correlates with good wellbeing and is a contributor to our overall happiness and wellness. Increased vitality can help boost our productivity, help build better coping skills and enhance our ability to manage and navigate our emotions. Self-care for improved vitality Self-care may seem like a trendy term these days, but when you invest in and make time for yourself, it can translate into feeling better about yourself. Self-care is often misunderstood but it essentially means checking in with yourself physically, mentally, emotionally, and spiritually. Self-care looks different to everyone. It is important to focus and identify what activities are fulfilling to you and make you feel good. It can also help ignite a spark and passion to take care of other aspects of our lives. This time for reflection and self-care can increase your propensity for a life of vitality. The need for self-compassion Self-compassion is an essential part of a lifestyle of vitality. In its most basic sense, self-compassion is being nice to yourself. The core elements of self-compassion are kindness, common humanity, and mindfulness. Self-compassionate individuals tend to care for and nurture themselves and others – making their world a better place to live. By taming your own inner critic, you can improve your relationships, wellbeing and lust for life. Being kind and compassionate can increase resilience and exuberance and strengthen the connection with yourself and others which greatly benefits us mentally, physically, and spiritually.  Mind & body nourishment Lifestyle factors such as physical activity, healthy and balanced nutrition, and good quality sleep are valuable components to good overall wellbeing but can also help us build the energy reserves needed to live with vitality. Contrary to belief, exercise actually increases our energy levels. Nurturing our bodies with the nutrients and vitamins it needs, getting proper rest and relaxation and moving our bodies allows us to experience a healthier, more positive life and allows us to perform to our best ability. Finding the positive A positive outlook or mindset is key to living with vitality. Having an optimistic outlook on life enables you to see yourself and the world from a positive, uplifting, and encouraging viewpoint. Appreciating the small moments, the beauty in life, and positive thinking are powerful ways to reduce stress and improve your wellbeing. However, it can be a struggle to maintain optimism in our day-to-day. Mediating, practicing gratitude, being present, immersing yourself in nature, and spending meaningful time with loved ones are some techniques that can help instill and engrain positivity into our lives. This in turn helps us improve our overall vitality and zest for life. Vitality is all about creating more energy and positivity in our lives. When we are energised and positive, our health improves, we feel happier and therefore lead a life that is thriving and full of vitality.

During exam season, it can be a struggle to build and maintain momentum in the final weeks of preparation for the big exams. Stress levels can be at an all-time high and while some stress can help keep you motivated and focused, too much can be unhelpful. Here we look at tactics and strategies to help you focus your efforts and build study resilience in the weeks ahead. The Art of Distraction With a mammoth task like exam preparation, it can be easy to fall into the trap of procrastination – we’ve all been there!  However, the more you procrastinate the worse you feel and the greater your anxiety might become. The psychology profession outlines two types of procrastination – active and passive. Active procrastinators deliberately decide to procrastinate as they believe they work better under pressure. Whereas passive procrastination is seen as the more negative of the two where people are paralysed by indecision or lack of confidence, loading them with anxiety causing even further stress and inaction. Passive procrastination is usually a sign of something bigger – performance anxiety, fear of failure or simply to avoid negative feelings.  At its core, procrastination is about emotions, not productivity. Therefore, it is important to identify the reason why you are procrastinating and try to address it. There are ways to beat the procrastination bug if it’s really impacting your focus, here is where your study schedule and a reward system will come in handy. Blocking out chunks of time for study will help you concentrate on the task in hand. Don’t bite of more than you can chew either though, quick burst of 30-40 minutes study might work best for you to help keep your focus.  Reward yourself after completing a task whether that’s a quick cup of tea and a treat, a scroll through your social media or half an hour of your favourite show. Tap into and regulate your emotions with mindfulness techniques, mediation or breathing exercises to better manage your feelings around studying and exams. Time Management Time management is key to exam success and helps you gain control. Use a day planner or a weekly schedule to help you determine your available time. Managing and mapping out your day can bring structure to your study without it feeling too overwhelming. However, be realistic with your schedule and don’t overload your day. For maximum efficiency, determine and prioritise the subjects you find most difficult and focus on them first. Certain subjects may also warrant more study time than others. Get to know your body clock, there may be times throughout the day or week where you feel more alert or sluggish than usual and use these times to your advantage. Track your progress and by the end of the week you will feel a sense of accomplishment with all the work you have done over the past few days, and it will help shape your schedule for the next week. Most importantly, schedule time for relaxing activities and exercise too - your body and mind will thank you for it! Studies have shown that exercise improves cognitive performance so consider it as part of the exam preparation. Meet up or chat with friends and family to help you reset and have time away from work and study for some fun. Think of the Bigger Picture! When caught up in the stress of study and exams, it can be hard to motivate yourself and gain perspective on why you are actually doing it. Studying to be a chartered accountant is challenging – the personal sacrifices you have made, the unattended social gatherings, the copious amounts of exams and years you have already put in etc. But if you look to your goals and the end game you can find the motivation to carry on. Think of why you decided to become an accountant in the first place, the career goals you want to achieve and where you want to be in a few years’ time. These exams are leading up to something bigger and are a means to achieving your goal. By keeping this in mind, it can help you attain the self-discipline and encouragement you might need when you feel your efforts and motivation begin to wane. Wishing you all the best for the weeks ahead. Happy Studying! If you need more advice on preparing for your exams, Thrive has a dedicated student hub to help you navigate student life. Alternatively, you can contact the CA Support wellbeing team in confidence on mobile: (353) 86 024 3294 or by email: thrive@charteredaccountants.ie.