Burnout is a term we hear a lot of it when dealing with workplace stress and is a pressing issue for employees and students alike. Prolonged or severe workplace stress can lead to burnout. Here we discuss what burnout is and how we can deal with it to regain balance and begin to feel hopeful again. What is burnout? Burnout is a relatively new concept with the term first coined in 1974 by psychologist, Herbert Freudenberger. It is defined by the World Health Organisation (WHO) as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. It is characterised by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and reduced professional efficacy.” In 2019, burnout was recognised by the WHO as an ‘occupational phenomenon’. Feelings of burnout typically occur when you are overwhelmed at work and feel as if you can no longer keep up with the demands of the job. A large-scale study by Workhuman and Gallup found that employees in Ireland are suffering from burnout and stress more often than our European counterparts with 3 in 10 employees in Ireland reporting being burnt out very often or always. The same research found employees in Ireland are the most likely to report being stressed with 6.5 in 10 saying they experienced stress ‘a lot’ the previous day. We spend most of our waking life at work, so if we dislike it, dread going, and are extremely dissatisfied with what we are doing, it can place a serious toll on our lives. However, it is more than just the ‘Sunday Scaries’. Burnout is a gradual process and if left unaddressed can lead to many far-reaching and serious consequences. Therefore, it’s important to deal with burnout at an early stage. The burnout stages As mentioned previously, burnout isn’t a sudden onset, it develops gradually over time with symptoms and signs increasing in intensity. Research has identified that these 5 stages (outlined below) are commonly observed.   The Honeymoon Stage- this usually occurs at the start of a new job or project where productivity, optimism, energy and job satisfaction are high. Onset of Stress – like all honeymoon periods, these feelings begin to dwindle and wane. This stage is where we consciously become aware of work stressors. Chronic Stress – this stage is where we notice a marked difference in stress levels and intensity on a more frequent basis. Burnout – this is where we begin to reach our capacity limit and can no longer function like we normally would. Work and its issues begin to consume you and you tend to experience serious self-doubt and symptoms become persistent. Habitual Burnout – If left untreated, burnout can become embedded into our daily lives and we experience chronic mental and physical exhaustion and adverse behavioural changes. Symptoms of Burnout These are the signs to look-out for if you think you are reaching burnout. Symptoms of burnout are wide-ranging affecting us physically, emotionally and behaviourally. Getting sick more often - Burnout can cause long-term changes to your body, weakening immunity that makes you increasingly more vulnerable to illnesses like colds and flu. Frequent headaches, muscle pain, or gastrointestinal issues – caused by prolonged stress and being in fight or flight mode constantly. Pattern and habit changes – such as sleep issues or loss of appetite. Feeling tired and drained all the time – regardless of how much rest you get. Concentration issue due to overload. Low mood – loss of motivation, having an increasingly cynical/negative outlook, feeling detachment and withdrawing from others. Feeling helpless, trapped, and defeated. Procrastinating on tasks and duties and retreating from responsibility. Skipping work, arriving late and leaving early. Coping Strategies Early intervention is key for preventing burnout and reaching the latter stages of burnout. Burnout is a risk factor for other serious diseases such as depression, heart attacks, stroke, osteoporosis, diabetes, and reduced life expectancy. The good news is we can bounce back from burnout. But what can you do to avoid reaching total burnout? Take the time off work you need to recharge and assess your situation. Speak with your manager or HR department about your workload, how and what you are struggling with – do you have a lot on your plate work-wise? Could some tasks be delegated or put on pause? Know your boundaries and limitations- poor and blurred boundaries are the main reasons people reach burnout. Often, we can say yes to too many work requests that we may not necessarily be able to take on. It requires strength but don’t be afraid to say no to certain work projects or tasks. It is important to set clear work boundaries, take regular breaks and set a work schedule to protect your health. Look after yourself- move your body, try stress management techniques, make sure you sleep and rest enough, and feed your body with nutritious foods. Check out our article, foods to manage stress. Be compassionate and patient with yourself – recovering from burnout is not a linear process. Talk to a professional to discover coping strategies that will personally work for you. 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

We all get stressed from time to time. A certain amount of stress can be useful but if you feel constantly overwhelmed this can lead to health problems. This article will look at the causes of stress and provide some tips on how to increase your resilience. You probably know the feeling of being stressed out all too well. Your breathing quickens, your heart starts to pound, your mouth feels dry, your muscles feel tense, your hands feel cold yet sweaty. Situations we find stressful can vary widely from person to person as some of us are more susceptible to the effects of stress than others. These situations trigger the release of stress hormones that are responsible for the way you feel when stressed. This is called the stress response, or the fight or-flight response. Survival mechanism The term fight or flight was first used by American physiologist Walter Bradford Cannon back in the early 1900s. It describes the body's automatic response to danger which is thought to have evolved as a way of helping humans react quickly to life-threatening situations. This response is triggered so fast you won't have time to think about it. Here's how it works: Step 1 In the presence of danger, the eyes and/or ears send information to the area of the brain involved in emotional processing, called the amygdala. The amygdala sends a distress signal to a tiny area at the base of the brain called the hypothalamus, which communicates with the body via the nervous system. Step 2 The hypothalamus activates the part of the nervous system called the sympathetic nervous system. This then sends signals to the adrenal glands, which respond by producing hormones including adrenaline, norepinephrine and cortisol into the bloodstream. As these hormones circulate through the body they bring about a range of physiological changes, such as: Faster heart rate Increase in blood pressure Faster breathing rate Increase in mental alertness Decreased saliva production Increased sweating Sharpening of senses such as sight and hearing Increased energy (caused by the release of sugars and fats into the muscles) Reduced urination Step 3 If the brain perceives the threat as ongoing the hypothalamus releases more hormones. These act on the adrenal glands, making them release more cortisol and leaving the body in a continued high state of alertness. Step 4 When the brain perceives the threat as having passed, cortisol levels fall and the hypothalamus activates the parasympathetic nervous system, which dampens the stress response.  Long-term effects Though the threats we encounter these days are usually very different from those faced by our prehistoric ancestors, the stress response is still useful as it boosts our awareness in stressful situations and helps us cope with emergencies. If your fight-or-flight response is triggered too often and for too long, the constant release of stress hormones in your body can lead to one or more of the health problems associated with chronic stress. These include digestive issues, impaired resistance to colds and other infections, heart disease, sleep difficulties, weight gain, anxiety and depression. While it's unlikely you'll be able to remove stress from your life entirely, there are steps you can take care of your physical and emotional wellbeing. Try to make your lifestyle as healthy as possible by: Eating well Eat a healthy balanced diet. Have at least five portions of fruit and vegetables every day and try to limit how much sugar you eat. Sleeping well Getting a good night's sleep (read our tips for a better night's sleep for pointers). Learning how to relax Try yoga, meditation, deep breathing or whatever helps you feel calm. Move more Taking regular exercise can help reduce the build-up of stress hormones in the body. Improve your resilience Increasing your resilience can help you to cope with stressful situations. Learn how to be more resilient by reading our article 5 ways to boost your resilience.  If stress or any other issues is impacted your health or quality of life, the Thrive Wellbeing Hub has a multitude of supports you can avail of. From 1:1 listening service to professional counselling, contact Thrive to discuss your options.  Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members, ACA students and their close family around the world.

We can feel like we need or want to say yes to everything – the fun weekend plans, that big project at work, family commitments but without clear boundaries, we may find ourselves feeling overwhelmed, stressed, and even resentful as we stretch ourselves too thin in an attempt to meet everyone’s demands. Boundaries define what we perceive as acceptable and unacceptable in our interactions with ourselves and others, both in our personal and professional lives. Establishing and upholding boundaries is not only about protecting our time and energy but also about fostering healthy, respectful relationships with others.  Understanding Boundaries: What Are They? Boundaries can be thought of as personal limits that help to safeguard our needs, values, and energy. They set the tone for how we interact with others and how we allow others to treat us. Some may build very high and rigid boundaries, which can be an isolating experience that distances us from people. Some may lack boundaries which can leave us vulnerable and with a loss of identity.  In a professional setting, boundaries are crucial to avoid burnout, enhance productivity, and maintain a sense of balance. While in personal relationships, they protect our emotional health and ensure that interactions remain respectful and supportive. Why Boundaries Matter Without boundaries, it’s easy to fall into patterns of people-pleasing, overworking, or neglecting our own needs and can lead to a variety of negative outcomes, including: Burnout: Continuously taking on too many responsibilities or neglecting self-care leads to exhaustion, irritability, and a sense of being overwhelmed. Resentment: When we fail to establish boundaries, we may feel taken advantage of, leading to negative emotions and strained relationships. Poor Work-Life Balance: Without boundaries, our personal and professional lives can blur, making it difficult to switch off and enjoy downtime. Decreased Productivity: When we don’t protect our time and energy, we may find ourselves less focused, less efficient, and prone to making mistakes. How to set boundaries Setting and maintaining healthy boundaries is a complex ongoing process. Everyone has different boundaries, so it may be hard to know where to start. To set boundaries, you must understand what you need to create an environment where you can function at your best. Boundaries can be a whole range of aspects in your life. They can be physical, emotional, intellectual, financial, or sexual. They can be rigid, non-negotiable, flexible or compromising. You might set boundaries around your time, your privacy, what topics you’re comfortable discussing — anything to protect your emotional and physical space. Setting boundaries require self-awareness. Be clear and honest with yourself and others about your expectations, what you’re comfortable with and what you need. Know Your Limits The first step in setting boundaries is understanding your limits and own needs. It’s important to be honest with yourself about what you can handle. Take the time to reflect on what is sustainable to you, your feelings, and what your body and mind are telling you. This involves assessing your personal and professional capacity, for example, what your workload is like, how much time you can dedicate to a task or obligation, maybe you might need time alone to recharge every so often. Communicate Your Boundaries Once you have a clear understanding of your limits, it's essential to communicate them to others. In the workplace, this could mean saying “no” to requests that conflict with your priorities or setting clear expectations around response times to emails and messages. Express your boundaries calmly and clearly, and make sure others understand what is and isn’t acceptable. Being assertive doesn't mean being rude or dismissive, but rather confidently expressing your needs and limitations in a way that is respectful to both yourself and others. Enforce Your Boundaries Setting boundaries is only effective if you follow through and enforce them. Be consistent in your responses and actions. If someone crosses your boundaries, gently but firmly remind them of your limits. Be patient but stay firm in protecting your boundaries. Prioritise Your Time Respect your time and encourage others to do the same. This helps maintain a sense of control over your day and reduces the chance of burnout. Time boundaries help you protect your schedule, making sure you’re not overcommitting or stretching yourself too thin. Consider setting limits on when you check your work email or turn off notifications outside of work hours. Create a clear divide between work and personal time to avoid feeling like you’re always “on call.” Practice Self-Care Setting boundaries also means prioritising your wellbeing by practicing self-care. Whether it’s taking a break from social obligations or carving out time for a hobby, respecting your need for personal space and time is an essential part of maintaining healthy relationships. Don’t feel guilty for saying “no” to social events or family gatherings if it interferes with your wellbeing. Setting boundaries is essential for maintaining a healthy balance between our personal and professional lives. They protect our mental and emotional wellbeing, ensure that we maintain healthy relationships, and allow us to prioritise our needs without guilt. While setting boundaries can be challenging, it’s a necessary skill that enables us to live more fulfilling, balanced lives. By understanding and communicating our limits, practicing self-care, and enforcing our boundaries, we create space for personal growth, respect, and peace of mind. Ultimately, healthy boundaries are the foundation of a happier, more productive life. Thrive is the Institute’s dedicated wellbeing hub which provides emotional and practical support to our members, students and their family members for life. Should you find yourself in a difficult situation, the team at Thrive can help steer you through life’s ups and downs. Talk to us today on mobile: (353) 86 024 3294 or email us.

The term emotional intelligence is something we hear a lot of these days and has become a buzzword of sorts in the wellness space. However, it is a critical skill and its importance on our wellbeing, work performance and interpersonal relationships shouldn't be underestimated. Emotional intelligence is defined as the ability to identify and regulate one's emotions and understand the emotions of others. Here, we look at emotional intelligence, its impacts, and how to develop and improve it. Characteristics of emotional intelligence Essentially, emotional intelligence is being aware of our emotions, how they drive behaviour and impact ourselves and others (negatively and positively). Some experts even believe that it is more important in determining life success than IQ. There are certain traits and key signs associated with emotional intelligence. Some include: An ability to identify and describe how you and other people are feeling Self-confidence and acceptance Being able to accept and let go of mistakes and move on quickly Acceptance and embracing of change Feelings of empathy and concern for others Being sensitive and astute to others’ feelings and emotions Being able to manage emotions in difficult situations or within conflict The 5 elements of emotional intelligence According to psychologist Daniel Goleman, who popularised the concept, there are five components to emotional intelligence. Self-awareness Self-awareness is considered the core foundation of emotional intelligence. Strong self-awareness is recognising and understanding your emotions, knowing why you are feeling a certain way and acknowledging their impact on you and others. It is also about knowing your strengths and weaknesses, what your values are and having a strong moral compass. Self-awareness is a key skill in managing our wellbeing too, it helps with decision-making and helps you instinctively make the right choices for you. Conversely, it is suggested those with lower EI exhibit uncontrolled and misunderstood emotions which can heighten their susceptibility to a host of mental health concerns such as stress, anxiety, and depression. Self-regulation Once you have an awareness over your emotions, the next step is being able to manage and regulate your emotions – particularly the negative ones. This is not to be misconstrued as bottling up or hiding your true feelings. Self-regulation is about expressing yourself appropriately. It is one’s ability not to act impulsively or hastily based on emotions, steady self-regulation allows us to reduce how intense our emotions and reactions are. Motivation The next element is the ability to motivate, not only yourself but others too. Motivation is the drive to improve ourselves, set standards and expectations for ourselves and our desire to achieve. This type of motivation goes beyond external rewards though, it is based on a desire to fulfill inner needs and goals. In a work setting, those who are highly motivated tend to be action-oriented, always looking for ways to do things betters, are very committed, and like to take the initiative. Empathy Being empathetic is another key foundation of good emotional intelligence. An important interpersonal skill, empathy is having an understanding of others’ thoughts, feelings and emotions and respecting their point of view. Empathy for others can help foster stronger relationships and is especially vital in the workplace as it is integral to understanding workplace dynamics, influences and how different situations can be interpreted. It can also guide the interactions we have with different people we encounter daily. Social Skills The final element in the emotional intelligence concept is social skills, which is the ability to properly manage others’ emotions, and the ability to connect, interact, influence and work with a range of people effectively. Having strong social skills allows people to build strong and meaningful relationships. In work settings, people can benefit from effective social skills as it allows us to develop strong rapport and trust. In emotional intelligence, social skills include active listening, verbal communication skill, non-verbal communication skills, leadership and persuasiveness. Take a look at our Communicating with impact webinar to learn more about building these key communication skills. Developing our emotional intelligence Emotional intelligence infiltrates all aspects of our lives and is essential for understanding ourselves as well as how successful we are in navigating our social world. Research has found being emotionally intelligent is associated with professional success, financial security, fulfilling and meaningful relationships, increased life satisfaction as well as better overall physical and mental health. While some tend to be more naturally adept, the good news is that these skills can be learned, developed, and strengthen over time. Here are some ways you can strengthen your emotional intelligence. Know yourself – Practice and develop your own self-awareness by becoming more in tune with your emotions and your emotional reactions and responses. Knowing what and how you are feeling can help you identify and process your emotions and strengthen your ability to communicate them in a healthy way. To strengthen your awareness, make a note of when you are experiencing strong feelings, what made you feel that way, and if there were any adverse reactions to those feelings. Communicate and listen – Strong communication skills are essential for developing emotional intelligence and crucial for building strong relationships. Work on communicating openly and be willing to share your own feelings. People communicate verbally and non-verbally, so it is helpful to actively listen and observe reactions.  Active listening involves listening with all senses and paying full attention to the speaker. To develop this skill try nodding along, asking questions or repeating points they have made to show you are listening and understand what the speaker is saying. Empathy – Be mindful of how others may be feeling. While you may not feel that way or have a differing stance in a situation, being empathic means you can imagine yourself in someone else’s position and can acknowledge how and why they may be feeling a certain way. To build empathy, take the other person’s feelings into consideration in a way that is respectful and comforting to the other person. The Thrive Wellbeing Hub provides free practical and emotional support 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

Yesterday (March 6), Thrive and the Institute’s Member Experience team welcomed guests to our Step into your Power Sparkling Lunch in celebration of International Women’s Day.    Check out photos from the event here. In the wonderful surroundings of the Dean Townhouse, we were joined by members and students of the chartered community.  In her opening address, Dee France, from the Institute’s Thrive Wellbeing Hub, outlined the importance of shining a spotlight on some of the key challenges women face in the workplace and in society, while celebrating the many advances made in recent times.  Guests enjoyed a keynote speech from Eimer Lyons, founder of Well Rise Coaching, entitled “The Importance Of Healthy Boundaries” where attendees were encouraged to establish boundaries as a non-negotiable for a balanced, fulfilling career and life. Áine Crotty, Head of Compliance (UK & Europe) at nib Group, facilitated a panel discussion covering some key issues of the day namely barriers encountered and inclusive changes to the workplace, the importance of male allyship and leadership, challenges faced by working mothers and broached the topic of burnout and how it shows up for women. The panellists - Nifemi Ogunbiyi, Financial Account at Fenergo, Gillian Bane, Founder of Well Work 360, Katharine Mulcahy, Sales Excellence and Strategy Lead at Microsoft and Barry Doyle, President of Chartered Accountants Ireland -  shared many important insights on these topics and how they navigate their own personal challenges and successes both in their professional and personal lives.   The final segment of the afternoon was a fireside chat with Lorna Conn, Chief Executive Officer at CPL and Cróna Clohisey, Director of Advocacy & Voice at Chartered Accountants Ireland. Lorna reflected on the highs and lows of her career, how resilience helps build leaders and how she manages and balances her professional and personal life. The event was also raising funds for CA Support (the Institute’s in-house charity). In his opening address, Barry Doyle spoke about the Institute’s commitment to supporting the success and wellbeing of our female members through career and wellbeing initiatives and highlighted the important work of CA Support, encouraging those in the room to donate to CA Support as the majority of the cases the charity support are families – mothers and fathers who have encountered adversity and are in dire need of assistance.  If you would like to donate to CA Support in celebration of International Women’s Day, please do so here.  

Ornaith Giblin outlines the essential steps to achieving a healthy work-life balance for high-level executives striving to manage heavy schedules and competing priorities A high-powered executive who runs a multi-million euro business, also sits on the boards of several not-for-profits, is raising two kids and has just run a second marathon. How do they do it? How is it possible to lead a business, contribute pro-bono time and have a work-life balance that prioritises family and fitness? This “art” of time management and efficiency doesn’t come easy. We have all developed, read about, adopted and rejected various methods—some successful and some not—to try to boost our productivity. However, people often still find themselves frustratingly short of time. What is absolutely clear is that the people who rise to the top usually have the art of time management nailed—often to a level that puts the rest of us to shame. So, what principles do they employ that we could all learn from? Learn to let go and delegate If you are a new manager, you will understand first-hand the battle here. You hold on to the tendency to “do” because you’re the best one to do the job, and taking the time to train someone else doesn’t seem any more time efficient. Even for senior managers, this is an issue. You might have strengths that place you as the best project manager, process improver, statutory reporter or deep-dive analyser, but if you did all of this all the time, you would have no time for team leadership, strategy or driving commercial objectives. Approach this situation from another viewpoint: what do you do that no one else is qualified to do? You were hired to take care of the higher-level aspects of your job and this must be prioritised. Business-as-usual can be delegated. Not only will it boost your team, but you might be pleasantly surprised by what others can do when asked to step up to the challenge. Make a plan and then a contingency plan I write the next day’s plan the evening before. This practice helps me assess my progress and gain insights into my productivity patterns over time. I remove what I’ve completed from my earlier plan, reschedule unfinished tasks for the next day and note a few new priorities requiring attention. Even more critical, however, is the need for a contingency plan to help manage the unknown. It is crucial to set aside a “free” hour each day to manage unforeseen issues. If you find you don’t need this hour, use it to speed up the delivery of other outlined priorities. Focus on results rather than hours People focus on the time it will take to complete a task. Task completion will invariably expand to fill the allocated time. In accounting, you are even more susceptible to this mindset, even if you work in industry, due to the industry-accepted practice of “billable hours”. Instead of analysing a task in terms of how long you anticipate it will take, allocate the time to the task in a way that aligns with the value of the end result. Your success will not be measured by how long you work, but rather what results you deliver. Set your hours and create distance At first glance, it may seem arbitrary to set working hours for the sake of having a work-life balance. If you have nothing planned, why not work into the evening and get a few more things done? Because working all the hours you have available will dull your shine. Frequently, ambitious people work more because they’re always “on”, driven by the buzz, and feel that the more work they get done, the better. However, taking the time for yourself means you can show up the next day fresh and full of ideas. Whether it’s setting hours so you can get out and exercise, spend time with your family, or just kick your feet up, distance is essential for idea generation, innovation and creativity in your work. Ornaith Giblin is a consultant at Barden