With the cold and dark days and nights this month, it’s no wonder psychologists dubbed the third Monday of January the most depressing day of the year. But do we really have to be depressed? Dr Claire Hayes sheds some light on the bluest of Mondays. ‘Black Friday’, Christmas and New Year have been and gone and we are now left facing ‘Blue Monday’ on 17 January. The concept dates from 2005 when a British travel company cited a formula that a psychologist, Dr Cliff Arnall, had developed, pointing to the third Monday in January as being the most depressing day of the year. Opinions – particularly those involving statistics – must be treated with care. It can be easy to buy into the idea that this is the most depressing day of the year, particularly if you are in financial trouble due to over-spending during the festive period. Certain companies may welcome the idea of a marketing opportunity to make the ‘worst day of the year’ a little bit easier by buying their products. However, it’s important to take a deep breath and think about why we might feel this day is harder than the rest. The Pygmalion effect The ‘Pygmalion effect’ or ‘the self-fulfilling prophesy’ is very powerful. If we go to a movie expecting it to be a waste of our time, we are priming ourselves to leave feeling disappointed. If we face into Blue Monday expecting it to be the worst day of the year, we might pay more attention to what we think will confirm our expectations. Suddenly, normal events such as traffic, rain and even normal interactions with other people can be interpreted through the lens of ‘this is awful’. Dark days You must ask the question: can our moods get better or worse according to the time of the year? Those who experience Seasonal Affective Disorder (SADS) notice that their mood is much lower during the winter months. However, there are some who experience depression who enjoy the dark, cosy winter nights and notice that they feel worse at times when they are supposed to feel good, like during the summer, while on holidays, or celebrating events. In short, we are all individual; some of us may feel low on 17 January, others may not. Choosing your mood Dr Victor Frankl was a prisoner in a concentration camp during the Second World War. His book, Man’s Search for Freedom, emphasises how we can choose to respond to even the worst of circumstances. And while Blue Monday will be over by 18 January, it’s important we use the day as an opportunity to understand depression. Statistics vary, but on average, one in ten people can experience depression. This can range from mild to severe, affecting energy levels, sleep, and eating, as well as mood. While you may feel down on this particular day of the year, keeping perspective is as important as indulging your dark days. So, is there some truth in the third Monday in January being the most depressing day of the year? Personally, I don’t think so. It depends on so many variables that we simply cannot measure. The key question is: how can we challenge the idea that any day of the week or year, be it 17 January or any Monday, is depressing? A day does not have the power to be depressing; it is what we do with it that counts. Days tend to have moments that are challenging and moments that are easy. Let’s count the special moments and learn how to cope with the more challenging ones. Dr Claire Hayes is a Consultant Clinical Psychologist. Aware, Ireland’s national organisation for people with depression and bipolar disorder, has a wealth of information freely available on its website, www.aware.ie.

There is one thing that defines your quality of life but also how fulfilled you are in life. This one thing is, for every individual, either an asset or a liability. Whether we are aware of it or not, it defines who and what you become. I am talking about mindset. What is mindset and how does one look at it and identify how to make it stronger, better, healthier? Something we don’t realise is that mindset is responsible for a lot of our challenges in life. But it can also be our place of strength, motivation, and happiness. If you are for example: Feeling stuck in life Lacking motivation Feeling you’re not enough Fighting with imposter syndrome Anxious and afraid Lacking confidence All of these issues and so many more are as a result of our mindset. Mindset is everything. But what exactly is it? Mindset is made up of what you believe to be true about you, the people in your life, and the world. It is based on our beliefs and values. Our perception and understanding of all we go through and all that we are. So yes, mindset is pretty important. After a nervous breakdown I discovered that everything hinges on our mindset. How we see the world and how the world sees us. How we get stuck in life not knowing that our mindset needs rebooting. For a lot of people their mindset is not serving them well at all, maybe it’s even broken or irrational in how they see things. For example, self-sabotaging is such an issue of mindset. So too is how we act in our interpersonal relationships. There are two types of mindsets, a growth mindset and a fixed mindset. Whether you are male or female doesn’t matter to mindset. But whether you have a fixed or growth mindset does matter to everything. A Growth Mindset: A thinking that says challenges are not bad, learning is good, and a self-belief that they will be successful. They like feedback, they love to grow and learn. They are not limited in their thinking. A Fixed Mindset: A thinking that believes their skills and talents are a fixed trait and they settle for what comes their way as they feel success is achieved by being safe and secure, and not taking chances. You’re either successful or not but don’t take risks. At Thrive’s webinar, I’ll be sharing my story of a broken mindset but also what real motivation looks like, and the five pillars you can use to build yourself a personal and professional life that makes you smile. Pillars that have helped me and others get through dark times, but also reach their true potential. If you want a different result, you must change the process, and I’ll be teaching all about how to achieve this and reach your full potential in life. As a life coach I work with individuals and groups on a weekly basis helping them adjust or even reset their mindset. This is key to unlocking your full potential to be happy and successful in life. Please join us on November 23rd at 3.00pm for what promises to be an insightful and inspiring hour for all on the power of mindset. Book your free place here. If you are interested in hearing more, you can connect with Mark on Instagram @markfennell.ie or on his website www.markfennell.ie.  Mark is a personal and career development life coach for over 15 years. He works in the areas of mindset and self-belief, and how this impacts our mental health, confidence, interpersonal relations, and most areas of our lives. Mark’s approach is practical and motivational, and he speaks at workshops and seminars as well as working with groups and individuals. As host of This Adult Life podcast, which looks at the good, bad and the ugly of adult life, Mark discusses solutions and practical mindset tips.

Half of workplace illnesses are tied to mental health issues, emphasising the need for better wellbeing supports in organisations. Here are two work-friendly mindfulness methods from Louisa Meehan that can be utilised if you are stressed and anxious. An ongoing and persistent high level of stress is detrimental. It can impact on us emotionally, mentally, and physically. Work-related stress, anxiety and depression accounts for 50% of work-related illnesses according to the ESRI, so it makes sense for organisations to put supports in place to reduce stress at work – especially as the island opens up, people return to the office, and COVID-19 cases rise. Meditation and breath work is proven to benefit our brains. It reduces stress and introduces a level of calm. Employees can do a simple piece of breath work in just a couple of minutes, so it can be easily incorporated into anyone’s daily habits. Mindfulness methods There are many ways one can practice mindfulness, but two good methods for the office are the box breath and the body scan. Both can be achieved while sitting in an office chair with two feet on the ground. Box breath Box breathing is a simple technique that can be practiced almost anywhere. It is regularly used by individuals in high-stress jobs when they face a fight or flight response, and is excellent for re-centring yourself and improving focus and concentration. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs and pay attention to it energising you. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for four seconds. Begin to slowly exhale for four seconds. Hold your breath out for a count of four seconds. Repeat steps one to four at least three times. Ideally, repeat the three steps for four minutes, or until calm returns. Body scan There are different ways to do a body scan, but the aim is to draw your attention away from your thoughts and into your body. We know that the more connected we are with our own bodies, the better able we are to address issues as they arise. Here is my suggested method. Begin by bringing your attention into your body. You can close your eyes if that’s comfortable for you. You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair. Take a few deep breaths. As you take in a deep breath, bring in more oxygen, enlivening the body. And as you exhale, pay attention to the sense of relaxation. Take notice your feet on the floor, and the sensations of your feet touching the floor; the weight, pressure, vibration and heat. Notice your legs against the chair – the pressure, pulsing, heaviness or lightness. Notice your back against the chair. Is there any tension or tightness? Bring your attention into your stomach area. Is your stomach tense or tight? If so, let it soften. Take a breath. Notice your hands. Are your hands tense or tight? If so, allow them to soften. Concentrate on each finger, one at a time. Relax the muscles as you go. Notice your arms. Feel any sensation in your arms. Let your shoulders be soft. Notice your neck and throat. Let them be soft. Relax. Soften your jaw. If your tongue is touching the roof of your mouth, let it fall away. Let your face and facial muscles be soft. Finally, note your whole body present. Recognise how it is all interconnected. Take one more deep breath. When you’re ready, open your eyes. These are just two simple options that are fast and easy for anyone at home or in the office to help with stress and anxiety. If you are in need of assistance in the area of mental health, emotional and wellbeing supports are available at the Thrive wellbeing hub on https://www.charteredaccountants.ie/thrive-wellbeing-hub/thrive-wellbeing-home Louisa Meehan is the Founder of Woodview HRM.

We are constantly evolving and adapting to the changing needs of our profession ensuring that we are set up to anticipate the future challenges of all our members and students.  Tomorrow for Good is one of the guiding principles highlighted in our Strategy24 document. As an Institute, we have been called upon to provide a roadmap for the path ahead that ensures our profession is equipped with all the necessary support and guidance that the future demands. Our mental health and resilience have been particularly tested during the last 20 months, and we have seen the detrimental impact the pandemic has had on our individual and collective wellbeing.  As a result, a frank and honest conversation on the topic has been accelerated and embraced, and this is to be welcomed. We know a considerable number of members and students in our own community have been challenged greatly during this time, and we have listened to the requests for more support in this area.  A recent survey, conducted by the Institute’s Diversity & Inclusion Committee, found the number one sought-after support that members (56%) and students (67%) are seeking from the Institute is wellness and mental health support. In light of these findings, Chartered Accountants Ireland is delighted to announce the launch of Thrive, the Institute’s new dedicated wellbeing hub. The wellbeing of the chartered accountancy community has always been of the upmost importance to the Institute. In 2019, CA Support’s remit was expanded to include wellbeing and mental health supports.  However, after the devastating mental health impact of the past 20 months, and having engaged with our members, Chartered Accountants Ireland felt the need to transition these supports to a standard service to our members. CA Support’s services are now streamlined to focus solely on providing financial assistance to members who are experiencing financial hardship or distress, and your donations to this hardship fund will be gratefully received. We are making a long-term commitment to support the wellbeing of our community and our objective is to educate and support in the area of mental fitness and resilience. As a member-focused organisation, we want to ensure that members and students feel supported and can easily access wellbeing services that allow them to adapt to the changing landscape and an uncertain future. Thrive’s comprehensive mental health and wellbeing programme offers a wide range of services that are tailored to support our members and students and are delivered in complete confidence at any stage of your journey with the Institute and include: Confidential 1:1 listening service Professional counselling sessions Wellness coaching delivered by our in-house wellbeing team Career supports Wellbeing events/webinars with leading mental health and wellbeing experts Dedicated website with weekly updated resources and advice to help members and students be proactive in protecting their own wellbeing. Chartered Accountants Ireland is an institution that members can rely on. We want Thrive to foster good wellbeing in the chartered accountancy community and help facilitate our members in coming forward and seeking help when needed. Please visit Thrive wellbeing hub for more information on how we can help you safeguard your wellbeing.

Your mental wellbeing is about your thoughts and feelings and how you cope with the ups and downs of everyday life. It's not the same thing as mental health, although the two can influence each other. Long periods of low mental wellbeing can lead to the development of diagnosable mental health conditions such as anxiety or depression. If you're living with a mental health condition, you may experience low mental wellbeing more often, but there will also be long periods where you're able to maintain good mental wellbeing. What does good mental wellbeing look like? Importantly, good mental wellbeing is NOT the absence of negative thoughts and feelings. We all face difficult and challenging situations that cause us to feel angry, sad, overwhelmed and everything in-between. Instead, it's about being able to understand and manage those feelings, so that generally you're able to: feel confident in yourself build and maintain positive relationships have a sense of purpose live and work productively cope with the normal stresses of day-to-day life manage when things change What can affect your mental wellbeing? Our mental wellbeing is often affected by big life events that we have little or no control over such as bereavement, illness, or redundancy. In these situations, it's about how we respond - our behaviours and habits - that will determine the impact on our mental wellbeing. For example, do we tend to reach out for support or withdraw? Do we assume the worst or remain open to new opportunities? It's here that our level of resilience comes into play. Resilience is your ability to cope with change and adversity. By strengthening your resilience, you're better able to maintain good mental wellbeing through all of life's ups and downs. There are also factors that influence our mental wellbeing, which we can control. 1. Our relationships Strong connections with friends, family and colleagues help to strengthen our confidence and self-esteem. 2. Our physical health Through good nutrition and regular physical activity, we can boost our energy levels, improve our confidence, and relieve stress. Small changes make a big difference.  3. Our emotional health Practicing mindfulness can help you understand and manage strong emotions so that rather than feeling overwhelmed, you're able to approach difficult situations with a sense of calm and clarity. The big picture At CA Support, our vision is for all members of the chartered accountant community to live happy, healthy and fulfilled lives. The key to this is empowering you to take care of your own mental wellbeing. Because when you don't feel quite yourself, other areas of your life are affected too. Our services can help you balance all aspects of your wellbeing, so you can live the life you want to.  Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members and students.

October marks World Mental Health Month with World Mental Health Day taking place on Sunday October 10th. This year’s theme is Mental Health in an Unequal World which highlights how access to mental health services for those who need it remains unequal across the globe. At this time in the year, it can feel like we are entering a period of change and renewal with the return of the school year, seasons changing and this year people returning to the office after a lengthy period of working from home.  This is a chance to move towards the end of the year with a new sense of determination and success. Change is the one constant thing in our lives, we are surrounded by change - the weather changes several times in one day, but we adapt. However, some people embrace change and see opportunities to grow and learn and others dread it and find it very difficult to adapt. Changes which are outside our control and not expected are more difficult to accept e.g. dealing with unexpected illness, job loss, recession, or a major disaster. Some changes can be very positive and open opportunities to learn new things, develop new skills or qualities we didn’t know we had. As children we accept change easily, but as adults our brain and body block change and the chemistry of how our brain copes with change is very interesting. Here are some handy habit-forming tips that can help you adapt to change more effectively and minimise the feelings of anxiety that change can foster. Just remember that dealing with change is rarely instant, and that coping with or adapting to change can take time. See things differently Instead of dreading the changes in your life, try to see each as an opportunity to learn. If you can see change in a positive – rather than negative – light, it can boost your resilience and help you deal with it more positively too. This can be especially helpful at work, since having a negative attitude towards change could mean you'll be overlooked when new and interesting projects come along. These days work environments are changing at a faster pace than ever, so seeing change as something to grasp with both hands instead of something to fear and resist could bring many new opportunities. Meanwhile, instead of letting change creep up on you, try to be more proactive and look out for any changes that may be coming. Thinking ahead and planning can also make you feel that you have more control over what happens to you. Keep a record The next time you're faced with a major change, keeping a note of how you feel about it, as well as how you plan to deal with it, could be useful. Instead of burying your head in the sand and hoping everything will go back to normal, write about your feelings towards whatever is changing in your life. After you have recorded your feelings, decide what you want to achieve in respect to the change in question. Then write down your goals and how you plan to make them happen, including the skills you have that could help. Be really specific where your goals are concerned and think about how you can measure your success. Don't forget to set achievable goals and, where possible, set a clear timeframe for reaching them. Also try finding the benefits or opportunities that this change might bring and write them down too. If you have been affected by things such as bereavement, illness, redundancy or financial loss, this can obviously be difficult – but those who look hard enough can often find something to be positive about, no matter how small. Make a point of writing at least one benefit a day. Move on When change comes along that you can't control, don't let it get the better of you. Try to carry on with everything else in your life as normally as possible, as this itself can reinforce the ways in which your life isn't changing – which itself can be reassuring. Realise that there are some things you can do, and some things that you can't do, and instead of dwelling on any mistakes you may have made, put them behind you and move on. One way to keep your worries in perspective is to take a long-term view. For instance, how do you see the changes that are happening now affecting you in one, two or even six months? Remind yourself that change itself never lasts, and that things will become normal again at some point as the change becomes more familiar to you. Be a team player Helping others is a great way to gain experience and build resilience, so take every opportunity to make life easier for those around you who are experiencing changes. And when you find yourself affected by change, don't try to go it alone – know when to ask for help. Build a network of people who can support and guide you whenever you need them, and support and guide them when they need help too. For instance, if you are experiencing changes at work, talk to your colleagues and find out how they are coping. You could well find that you can help each other to manage any changes that are happening in the office more effectively. Look after yourself Change can be exhausting on an emotional – and often physical – level. So instead of battling through it, take time to recharge your batteries. This doesn't have to involve a complete break but could be something as simple as taking a walk in the fresh air to clear your head. Sometimes change can also mean less time to yourself – after having a promotion at work, for instance, when you may feel pressured into working longer hours. At times like these it's especially important to remember to eat healthily, to get some exercise and to relax as much as possible when you're not at work. Mental health issues are very prevalent in today’s society and research has found Ireland has one of the highest rates of mental health illness in Europe with 18.5% of the Irish population recorded as having a mental health illness. 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.