Strong social connections not only impact our mental health but our physical health too. In today’s world, we lead increasingly busy lives and often our relationships can sadly fall by the wayside. Feeling socially connected is more important than ever, especially after a long period where our social interactions are restricted, and our close circle reduced. In celebration of International Friendship Day, CA Support discuss the importance of maintaining and prioritising our relationships for our overall health. We're designed to be social We all know that comforting upbeat feeling of human connection, when you come away from a catch up with friends feeling more positive, happier, and even lighter. As a species, human beings are inherently social creatures.  We are biologically wired to seek out connection from a time where humans hunted in tribes and being part of a group was necessary for survival. Humans need closeness, connection, and a sense of unity to thrive. Social connection is one of our core psychological needs which means it plays an essential role in how safe and satisfied we feel in our lives. Social groups provide us with an important part of our identity, forming who we are and teach us a set of skills and norms that help us to function throughout life. In today’s world though we lead increasingly busy lives trying to juggle and balance work, family, and other commitments. Often our friendships can fall to the wayside. However, strong connection and belonging to something bigger than ourselves are important for our overall health and wellbeing. The benefits of connectedness should not be overlooked, and therefore as a society we should be placing greater emphasis on investing in our friendships. The more connected we feel to other people, the more enriched our life becomes. Friendship and being part of a social group offer a variety of mental health benefits. It increases our feeling of belonging, boosts our sense of purpose, and improves our self-worth and confidence. Connectiveness helps us regulate our emotions, leads to higher levels of empathy and compassion, and can even reduce our stress levels. Studies show that people who feel connected to others report lower rates of anxiety and depression. Not only does good social connection impact our psychological wellbeing, its impacts our physical health as well. Countless studies have shown a lack of human connection and feelings of loneliness are more harmful to our health than obesity, smoking and high blood pressure. By neglecting our need to connect, we put our health at risk. It can even lengthen our lives. Extensive research that looked at the lifestyles of inhabitants within Blue Zone areas, a term given to geographically regions that are home to some of the world’s oldest people, found healthy social networks and high levels of community engagement were commonalities among the differing zones. Our relationships and social groups can alter the course of our life, shape the person we are and can change our perception of ourselves and the world as well as offer an important support system.  So as you can see, social connectedness creates a positive cycle of good social, emotional and physical wellbeing. To forge happy and healthy relationships, it is very important we continually attend to and nurture our connection with the people we consider important in our lives. After an incredibly long period where our social interactions were restricted and ultimately reduced, you may find your sense of connection has diminished. Here are some ways you can improve your social health and reignite your connection with others; Reach out to a friend you may have lost touch with, remember it’s never too late to spark up an old friendship! Take time to ring or meet up with a friend you have not seen in a while. Join a new club or try out a group activity: focus in on your interests and you’ll be sure to find a club or group full of like-minded people. Volunteer: this can strengthen your sense of purpose, provides an opportunity to meet new people and give back to your community. Invite a co-worker out for lunch: now we have more freedom to socialise why not reconnect with your favourite work colleague or arrange a work group activity. Spend quality time with family: this could be planning a family BBQ, a movie night on the weekend or a family day out. Be Present: Step away from your devices when you are in company and have an uninterrupted chat. Social isolation is a challenging aspect of life to cope with and is detrimental to your health, please know the Thrive team  is here to lend a friendly ear, if and when you need it.

The Five Ways to Wellbeing was developed by the New Economics Foundation in 2008, where their project collated research from around the world on proven actions that can help us feel good. Wellbeing is a term that has gained popularity in recent years but in its simplest form it is a state of being comfortable, healthy, or happy. In a broader sense, it’s how satisfied you are with life, your sense of purpose, and how in control you feel. The framework is used globally in various ways to build more awareness on our collective wellbeing and help people take action to improve it. Each action can make a positive impact in our lives and most of us will engage with these activities without being aware of it. To get the most from the five steps, it is important to incorporate all of them on a daily basis. Why not try the five today? Connect Social connection is extremely important for our wellbeing. We are social animals, and our need for connection can help us feel happier, increase our feelings of security and safety and gives us a greater sense of belonging and purpose. Make time to connect with others each day. Nurture and invest in your relationships with loved ones.  This could be talking to someone rather than sending an email, speaking to someone new - possibly chatting to another in your local coffee shop or supermarket or taking time out to ask a loved one how they are truly feeling. Be Active Look for ways to be active each day. This doesn’t mean spending hours in the gym though; find an activity you can enjoy and try to incorporate it into your everyday life. Physical activity is intrinsically linked with lower rates of depression and anxiety. Why not take the stairs rather than the lift, go for a walk at lunch, or explore your local park – little changes can reap huge rewards. Take Notice Simply put, be in the moment. Being aware of the now can help you feel calmer and reduce stress. Take stock of what is around you and paying attention to the present – to your own thoughts, feelings and to the world around you. Keep Learning Be curious and ever learning! Continuing to learn throughout life can help boost our self-confidence and self-esteem. As adults, we can be time poor with other day-to-day responsibilities but simple activities such as learning a new recipe, getting around to that DIY project, doing a puzzle or setting yourself a new challenge can help achieve a higher level of wellbeing. Give Giving to others makes us feel good. When we give or help others, it activates parts of the brain associated with trust, social connection and pleasure. It provides a sense of meaning, improves our life satisfaction and mood, and can even reduce stress. Giving up your time to others can also help strengthen relationships or build new ones. Try to complete a small act of kindness today. Research into actions for improving happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing. And there you have it, the five ways to wellbeing! If you are struggling with your mental or emotional wellbeing, Thrive can help you on your journey to better emotional health. For wellbeing advice, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294.

Being ‘in the zone’ or feeling your Flow can help you revise more easily – and actually enjoy it more. Discover what a Flow state of mind is, the benefits, and how you can find yours. Have you ever been so engrossed in something that you don’t think about anything else and time seems to absolutely fly by? When ‘you’re in the zone?’ That’s your Flow. When you’re in this state of mind, your attention is 100% focused on the moment. And if that moment is when you’re revising for your exams, then you’re more likely to retain what you’re learning about.  In this article, we explore what Flow state is and how to find yours so you can optimise your revision performance.  what do we mean by Flow state?  According to the psychologist, Mihaly Csíkszentmihályi, who has carried out extensive research into Flow, it’s: ‘The holistic sensation people feel when they act with total involvement.’ Added to that is the fact people enjoy what they are doing at the time when they are in a state of Flow, which has been captured in this quote from one of Csíkszentmihályi’s research candidates: ‘My mind isn’t wandering. I am not thinking of something else. I am totally involved in what I am doing. My body feels good. I don’t seem to hear anything. The world seems to be cut off from me. I am less aware of myself and my problems.’  What are the benefits of Flow?   The advantages of feeling your Flow are reportedly widespread and span beyond making you enjoy certain activities. Benefits include: greater fulfilment - when you’re in a Flow state, you tend to enjoy what you’re doing more, which is a rewarding and fulfilling experience.   increased happiness - studies have linked Flow to greater levels of happiness and satisfaction.  enhanced intrinsic motivation - people are more inclined to embark on an activity for the fun or challenge of it rather than because they feel pressure or are going to be rewarded.  improved engagement - people who are in a Flow state feel fully involved in the tasks they are carrying out.  greater performance - researchers have found that Flow can enhance performance in a range of areas, including teaching, learning, creative arts and sports-related activities.  How to know if you’re feeling your Flow   According to Csíkszentmihályi, there are 10 common characteristics associated with Flow. You do not have to experience them all in order to be in a state of Flow.  Whether you’re revising or doing something else, you’ve found your Flow if you:  find what you are doing intrinsically rewarding  have clear goals that may be challenging, but are still achievable  are fully focused on what you are doing  feel in control over the situation and outcome  feel serene and aren’t fully conscious of what you are doing  are experiencing immediate feedback  find the task is achievable and there’s a balance between skill level and challenge  aren’t aware of your physical needs  are really concentrating and paying attention  lose track of time  How to find your Flow   Now that you’ve read about what Flow is, what the benefits are of feeling it, and how you can identify it, are you keen to know how to feel your Flow, so you can boost your revision performance?   Follow these 8 practical steps:  switch off your email notifications and mobile phone - and any other interruptions that will distract you from focusing on revising.  schedule time to do your revision - and let other people know you are doing it so they don’t disrupt your focus.  choose revision tasks that will stretch you - in a state of Flow, you should feel confident you have the skills to complete your task, but it should still provide an enjoyable level of challenge.  revise somewhere quiet - you may find it more difficult to become immersed in your revision if you’re surrounded by constant distractions and the temptation to get up and do other things.  be patient - it can take anywhere between 5 and 20 minutes for your Flow to kick in.  shift your mindset away from unhelpful thoughts - thinking ‘I can’t do this’ or ‘I’ll never remember this’ is counterproductive. Focus on how you learn best and try not to put too much pressure on yourself.  record your progress and stay on track - by ticking off your revision as you complete it. It’ll also help you feel more positive about it too.  take short breaks to stretch - rest your eyes and stay hydrated, but avoid engaging with other tasks that may disrupt your sense of Flow.  Four practical exercises for tapping into your Flow   These exercises can help you find your Flow too, whether you’re revising or at work:  exercise one:  When were you last working in a Flow state? Identify the specific details - what was the type of work, where were you working, who were you working with, did you have a deadline?  exercise two:  When you were last in a Flow state, as identified above, what skills were you using? Do you have time to do more challenging tasks that better match your skillset?  exercise three:  What practical steps can you take to set up the conditions for more Flow working?  exercise four:   What should you stop doing that prevents you from finding time to work in Flow?  While it may not be something you’ve really thought about until now, finding your Flow is incredibly useful, not just when it comes to revising for exams, but boosting your productivity at work too.  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.

In the week of International Women’s Day, we consider the important role that male allies can play in breaking the bias that women still face in the workplace. Male allies start by first acknowledging bias, are aware of the effect of their words, share work equitably, and are vocal in their support of gender equity. This week, International Women’s Day was themed #BreaktheBias, asking how we can break the bias that women face every day and achieve genuine gender equity in all spheres of life, including the workplace. And it is important to be vigilant and support gender equity because it may have taken a step backwards in the pandemic. Last year, Irish business representatives, Ibec, published a survey report highlighting the impact Covid had on women working for member organisations: “20% of organisations had noticed a change in the position of women in their organisations over the past 12 months, citing changes such as increased pressure and stress, childcare responsibilities, and requests from women for worktime flexibility to accommodate childcare and/or eldercare. … almost half of respondents (48%) said that more women than men had requested for changes to their working patterns to facilitate caring responsibilities. The survey also shows that 31% of respondents said that more of their female employees than their male counterparts had requested unpaid leave to facilitate caring responsibilities over the past 12 months.” 1 As we are now putting the pandemic behind us, we want to recover some of the ground lost to this inequity. One way to do this is to encourage allyship – male allyship particularly – in the workplace, to make sure that everyone is on the same page and willing to support one another. What is allyship? From the perspective of equity, diversity and inclusion (EDI), an ally is someone who is in a position of power, privilege, part of the majority, but who takes actions to support those who are not in the same position. In this case, male allyship is the evident, vocal support of women in the workplace. Further, it is not just restricted to male senior management: any man in the workplace can be an ally, showing leadership in this way, from a new starter all the way to the top of the organisation. How to be a male ally Here are some starting points for being a male ally: Acknowledge your bias  Bias may be deliberate, but most often it is unconscious, part of one’s cultural conditioning. The first step in breaking bias is to become aware of it, to acknowledge it – then it is much easier to address it. Go out of your way to challenge your bias, check your privilege, and assess how you view and interact with women. Language  Words are important and can carry a lot of baggage. Think about how you and other men address and refer to the women you work with. (Is it appropriate to refer to an adult, professional woman as a ‘girl’?) If you’re a hiring manager, is the language you use in a job posting gendered? For example, are you using traditional, masculine-coded language to advertise a leader’s position? Make use of tools like the Gender Decoder to check your language. Share the workload and the stage  Research has shown that women are more likely to volunteer for low-status tasks that need to be done but that do not benefit their promotability. 2 If you are a manager, distribute such tasks more equitably rather than ask for volunteers. Give all colleagues the space to be heard in meetings or in presentations, making sure some colleagues are not dominating the conversation. Sponsor and mentor  Experienced male leaders can play an important role in supporting women in their careers through active sponsorship and mentoring. Speak up, be a visible and vocal ally  Actively show women you support them by: Calling out sexist behaviour, like inappropriate jokes or remarks. Get into the habit of doing so, even when women are not around. Call out other men when they are talking over women in meetings. Publicly advocate for gender equity through social media, at town halls, team meetings. By being an active supporter and promoter of gender equity, male allies can make a huge difference to workplace culture and inclusivity. If women feel they are being supported, they will thrive, leading to more productivity, staff attraction and retention, and all-round better business. Such an inclusive workplace will benefit everyone. Sacha Brinkley and Michael Diviney Advocacy & Voice 1. Ibec, New Ibec research reveals impact of Covid on women in business, 19 April 2021. Available at https://www.ibec.ie/connect-and-learn/media/2021/04/18/new-ibec-research-reveals-impact-of-covid-on-women-in-business ↩ 2. “Why Women Volunteer for Tasks That Don’t Lead to Promotions” by Linda Babcock, Maria P. Recalde, and Lise Vesterlund, Harvard Business Review, 16 July 2018. Available at https://hbr.org/2018/07/why-women-volunteer-for-tasks-that-dont-lead-to-promotions ↩

Emigrating and settling into a new and unfamiliar life, culture and place is an exciting adventure but it can also be a difficult adjustment process. Change and acclimatising to new challenges and places can cause significant emotional and psychological distress. Here, Thrive speaks on how to adapt and flourish in your new home. In the year to April 2021, 54,000 people emigrated from Ireland (CSO). Ireland has a deep and long history of emigration, and we are no strangers to its effects - both for those who leave and those left behind. Moving to a new country is challenging but even more so in the past few years, where local lockdowns and social restrictions have limited people’s ability to settle and integrate into a new country. Certain people find emigration easy to deal with, but others find it hard to cope. Even those who have lived away for decades, settled down and had families can still deal with feelings of yearning for home. Building a new life in an adopted country can be a huge adjustment. It can take a long time to feel truly settled and feel a sense of belonging. Here we look at ways that can help you integrate into your new surroundings. Connect with home Being so far away from home can be difficult especially when milestones are missed or you aren’t surround by those close to you during joyous and difficult times – those celebratory events we miss out on, the birthdays, the weddings, the get togethers.   Keeping up and maintaining a strong link with home can help you feel connected as you begin to forge a new path in a new place.  The past pandemic years have shown us the creative ways we can keep in touch – arrange a monthly catch up with all the family, arrange a virtual pub get together with your friends. As life and time goes by, the relationships with those at home can falter but keeping in steady contact can help strengthen and reinforce your sense of identity and self. But it is also important to come to terms with and process the inevitable - lost and redefined relationships. Build a community When in an unfamiliar territory, it can be easy to begin to withdraw from others and retreat. Building new connections and relationships can conjure up anxiety and nervousness. However, establishing a sense of community in your new settings can help achieve feelings of belonging. Around the global, there is always an Irish diaspora network group. If you want to feel connected to home and re-establish your sense of identity, find that Irish connection. Having face-to-face support of others who can relate to how you are feeling helps foster closer relationship and deep connection. Joining a club, group or volunteering can also help you build your sense of community and belonging. Immerse yourself It is important to immerse yourself in your current environment. Go out and explore your surroundings, travel around, wonder and connect with your adopted country. This can be very therapeutic and provides an appreciation and gratitude for your new home. It can also help you reflect on your journey and remind you of your why. So, get out there, connect, explore, and most importantly find joy. If you are struggling with any kind of emotional struggle, please know the support of Thrive has no borders or bounds. The Thrive wellbeing hub provides free emotional supports to members, students and family members both home and abroad. 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.

If you are familiar with strong feelings of self-doubt, inadequacy, and an impending doom of being “found out” you may be suffering from the psychological phenomenon, known as imposter syndrome. Here, we look at the concept of imposter syndrome and ways you can combat that pesky feeling of self-doubt and resolve imposter feelings productively.    Imposter Syndrome refers to an internal feeling or belief that you are in some way inadequate or incompetent despite no evidence to confirm this belief. Originally termed the imposter phenomenon, the concept was developed by psychologists Pauline Rose Clance and Suzanne Imes in their 1978 founding study. Imposter syndrome can manifest itself in every facet of our lives not just in our career. It is that niggling feeling that you don’t belong, that you don’t deserve that job, promotion, compliment or even partner. While anyone can experience these feelings, culture, race and gender do play a role.  There are a few demographics who tend to be more susceptible to these feelings of self-doubt with research suggesting imposter syndrome affects women and people of colour disproportionately. Those who suffer from imposter syndrome tend to experience various signs such as: An inability to assess or acknowledge their achievements Believe their achievements are due to external factors such as luck or timing Criticise or diminish their performance or success Fear they fall short of expectations  Overachieving Imposter syndrome can be extremely limiting and debilitating and can hold people back from reaching their full potential and future success. For some it can fuel their motivation to achieve, however it is usually accompanied by constant anxiety, fearing you will make a mistake, or aren’t measuring up to expectations. Perfectionism is tightly linked to imposter syndrome where people feel internally pressurised to always perform to 100% of their ability and can overwork or overprepare as a result. This pressure can eventually take a toll on your emotional wellbeing and your performance. Overcoming imposter syndrome can help people continue to grow and thrive. This involves a change in an individual’s mindset about their own abilities and an injection of self-belief. While it can be a vicious cycle and difficult to break this pattern of thinking, there are strategies that can help change the way you think and overcome imposter syndrome: Acknowledge your feelings Acknowledge your feelings, lean into them and accept them.  By identifying your imposter thinking tendencies, it can help you take control of your actions and begin to untangle why you feel this way. It is important to separate feelings from facts. Recognise that just because you think these things doesn’t necessarily mean they are true. It is also important to remind yourself that you are not alone in feeling this way and many of your colleagues, friends and family have similar thoughts.  Some studies suggest that 70% of people experience imposter syndrome at some point in their career. Own your success Take ownership of your successes and give yourself credit where it is due.  Reflect on your past achievements, success and wins (big and small). Write them down, it can be helpful to have a tangible reminder. You might also want to keep this list somewhere that is visible to remind yourself of everything you have achieved to date. Make note of the praise, feedback and compliments you received and read over them when self-doubt begins to creep in, and you need a pick me up or concrete evidence or validation of your skills and talents. It is also important to try and learn how to accept and enjoy your success. Stop comparing Benchmarking and measuring your achievements to others is a sure-fire way to feel like you don’t measure up. Comparing your success to others will only allow you to find some fault with yourself that ignites and inflames those feelings of self-doubt. Solely focus on measuring your own achievements and benchmark your accomplishments and growth on your past self. Talk to someone Irrational feelings and thoughts tend to fester and manifest when we allow ourselves to ruminate on them and keep them to ourselves. A good chat and talking about how you are feeling with someone you trust can be extremely beneficial and help reassure you that these feelings are normal but also irrational. Most people experience moments of doubt and is a totally normal part of life. However, self-doubt can be paralysing. If you continue to struggle with imposter feelings, a therapist can offer support and help address the deep-rooted beliefs that allows imposter syndrome to grow. The Thrive wellbeing is also here to offer advice and support when you need it. We have produced a wealth of insightful and practical wellbeing webinars that may help you in your efforts to overcome imposter syndrome such as How to Nurture Your Happiness and Purpose, Maximising Brain Potential and The Power of Mindset. For more advice or information, check out our dedicated wellbeing hub. Alternatively, you contact the Thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294.