Physical health

October marks World Mental Health Month, and in Ireland, this year’s theme is Community. In a world that often feels increasingly fragmented and divisive, a sense of community can seem like a thing of the past, but it offers us a grounding force. It’s where we find connection, support, and a sense of belonging. Whether in our personal lives or professional environments, community is the thread that weaves wellbeing into the fabric of everyday life. It’s not just about being surrounded by  people—it’s about being seen, heard, and valued. Why Community Matters for Mental Health While individual resilience and self-care are important, supportive relationships and kinship help us grow these qualities. Research consistently shows that strong social connections are linked to lower rates of anxiety and depression, higher self-esteem, and even longer life expectancy. Healthy relationships provide us with:  Emotional support during times of stress or uncertainty. Shared purpose, which fosters motivation and meaning. Opportunities for growth, through collaboration and learning. A buffer against isolation, which is one of the most significant risk factors for poor mental health. Culturally and historically, Ireland is known for its storytelling and tight-knit community, but in modern Ireland where digital connection and hybrid work models are part of everyday life, our connect to people can feel eroded. Reclaiming and nurturing community is not just a cultural imperative; it’s a mental health one. Our personal community  In our personal lives, community can take many forms: family, friends, neighbours, sports clubs, volunteer groups, or even online spaces. What matters is not the size or structure of the group, but the quality of the relationships within it.  When we engage with communities that reflect our values and interests, we experience a sense of belonging that is deeply protective for our mental health. These spaces become sanctuaries where we can share our joys and burdens, celebrate milestones, and navigate challenges together. Importantly, community also teaches us empathy. By being part of something bigger than ourselves, we learn to listen, to care, and to show up for others.  Our professional community In the workplace, community is often referred to as culture. But it’s more than just business values or team-building days—it’s the everyday lived experience of connection, inclusion, and psychological safety. We spend a significant portion of our lives at work and when that environment fosters community, it can be a powerful source of wellbeing. When it doesn’t, it can contribute to burnout, disengagement, and mental distress. Building community at work means: Creating spaces for genuine connection, not just transactional interactions. Encouraging vulnerability, where people can speak openly about challenges without fear of judgment. Recognising contributions, so individuals feel valued and seen. Supporting mental health proactively, through policies, resources, and leadership that prioritise wellbeing. Leaders play a crucial role here. By modelling empathy, encouraging collaboration, and investing in people, they set the tone for a culture of care. But community-building is everyone’s responsibility. Whether you’re a new hire or a senior executive, you have the power to foster connection, through a kind word, a listening ear, or a shared moment of relatability or humour. Connecting the personal and professional The most resilient communities are those that recognise the whole person. We don’t leave our professional selves at the door when we come home, nor do we stop being people when we are at work. Mental health is holistic, and so too must be our approach to community. Hybrid working models offer both challenges and opportunities in this regard. While remote work can reduce casual interactions, it also invites us to be more intentional about connection. Virtual coffee chats, wellbeing check-ins, and inclusive communication practices can help bridge the gap. Similarly, organisations that support employees’ personal lives, through flexible schedules, family-friendly policies, and mental health resources are investing in community in its fullest sense. Cultivating community It is all well and good creating and acknowledging our need for community but putting it into practice is where we can flourish as human beings. Here are a few ways to cultivate community in your life: Reach out: Send a message to someone you haven’t spoken to in a while. Connection starts with a simple hello. Participate: Join a local group, attend a community event, or volunteer your time. Engagement fosters belonging. Listen deeply: Whether at home or work, make space for others to share. Listening is one of the most powerful acts of care. Celebrate together: Mark achievements, birthdays, and milestones. Shared joy strengthens bonds. Advocate for inclusion: Ensure that your communities—especially professional ones—are welcoming to all, regardless of background or identity. Mental health is not a solo journey. It’s shaped by the people around us, the environments we inhabit, and the connections we nurture that create communities that uplift, support, and empower. Whether in our homes, our workplaces, or our wider society, we all have a role to play in creating spaces where our wellbeing and mental health is being nourish and protected.    Thrive is the Institute's wellbeing hub that provides access to a range of wellbeing supports. For more advice or information, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294. 

Our Thriving Stories series dives into the real-life experiences of members in our profession and what they do to prioritise their wellbeing. In this edition, we hear from Joseph Grant, Financial Accountant External Reporting and Compliance, Primark and past Chair of the ACA Professionals.  What role does physical activity play in your daily routine, and how do you stay motivated to maintain it? Physical activity plays a big part in my daily routine. I attend circuits classes 2 or 3 times a week, I find that classes work well for me as it's a short time commitment and at a set time so I can plan my week around it. Attending classes is a great way to also meet people so there is a social element to it and would recommend it to anyone. I am very lucky that my job also has exercise classes, I attend these on most of my in office days. For me, the fact that the classes are planned for you and at set times helps keep me motivated as I have the time in my diary and just need to show up.   How do you approach nutrition, and what are some of your favourite healthy meals or snacks? I regularly meal prep for the week as working in the office then coming home to cook every night can feel like a chore. The slow cooker is great for meal prep and really takes a lot of the effort out of cooking. My favourite meal in the slow cooker would be a chicken curry, TikTok is great for finding recipes! I have incorporated lots of small changes to my nutrition over the past 12 months, cut out milk from my coffee, sticking to sugar free drinks or dilute. For me small changes overtime have worked well and allow me to be consistent.   How do you maintain a healthy work-life balance, especially during busy times? For me breaks are very important. There are often times during the year I have to work late or work through lunch but I always ensure to take my break even if it's later as this gives you a chance to relax, and sometimes a break from the screen helps you figure out a solution. I also have a great manager who often will you give you a bit of the time back when needed so this really helps balance out those busier times.   What are some self-care practices you incorporate into your life, and how do they benefit you? I don't keep my work emails on my phone, I think its important when you finish for the evening or the weekend you take the time to unwind and put healthy boundaries between work and home life. For me, maintaining the 'to do' things I enjoy are a big part of my self care, be that going to the gym, meeting up with friends or even just taking the time to sit down and watch a movie.

Mental health challenges can affect anyone, at any time. Recognising the early signs of emotional distress is key to preventing more serious issues and maintaining a healthy, fulfilling life. Recognising Depression Depression affects people in different ways, but common signs include: Loss of interest in usual activities Social withdrawal Persistent sadness or hopelessness Feelings of guilt or worthlessness Tearfulness or irritability Physical symptoms like aches, fatigue, or changes in appetite Difficulty concentrating Anxiety often coexists with depression In the 2024 Aware national survey, over half of adults (53%) reported experiencing depression at some point in their lives. The same study found that 20.9% of adults had an official diagnosis of depression. Depression is a very common condition and anyone can experience these feelings, it doesn’t discriminate.  If you’ve felt down or lost interest in things you usually enjoy for more than two weeks, it may be time to seek support. Depression can be triggered by stress, trauma, or life changes—but sometimes it arises without a clear cause. Understanding Anxiety Anxiety is a natural response to stress or perceived threats. It can show up as: Racing thoughts or excessive worry Physical symptoms like a churning stomach, rapid heartbeat, or breathlessness Difficulty concentrating or sleeping Avoidance of certain situations While occasional anxiety is normal, it becomes a concern when it interferes with daily life or feels overwhelming. Taking Action If you recognise these symptoms in yourself: Talk to someone you trust Stay active and eat well Limit alcohol and other unhelpful coping mechanisms Reach out to your GP or support services like Thrive, which offers free, confidential emotional support including counselling and wellness coaching Suicide Prevention: What to Know The CSO estimates over 500 people die by suicide each year in Ireland. If poor mental health is left untreated or an overwhelming situation occurs, suicide ideation can manifest.  Suicidal thoughts often arise when risk factors outweigh protective ones. Risk factors may include: Bereavement or trauma Financial or relationship difficulties Mental health conditions Isolation or lack of support Protective factors include: Strong personal relationships Access to support services Personal resilience and coping skills A sense of purpose or belonging If You’re Struggling: Take suicidal thoughts seriously – don’t dismiss or ignore them Talk to someone immediately – a friend, family member, GP, counsellor, or support service (Mental Health Support Lines: HSE Support Helplines)  Identify your protective factors – relationships, routines, personal strengths, and sources of hope Avoid isolation – stay connected, even if it’s just a short message or call Create a safety plan – list people to contact, coping strategies, and reasons to stay safe Limit access to means – remove or secure anything that could be used for self-harm Seek professional help – early intervention can save lives If someone you care about seems withdrawn, irritable, or overwhelmed, check in with them. You don’t need to have all the answers, just being there and listening can make a difference. If You’re Worried About Someone: Ask them directly - it gives them the chance to open up and to talk. Don't panic and stay calm - the best you can do is to listen to them without judgement or blame. Don’t leave them alone  Help them access support – call a GP, counsellor, or emergency services if needed Follow up – check in regularly to show ongoing support  Whether you're struggling yourself or supporting someone else, early intervention and open conversations can save lives. Help is available and reaching out is a sign of strength. Thrive is the Institute's dedicated wellbeing hub, if you or someone you know are struggling, please know there is help out there. For more advice or information, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294. 

"Often called the 'second new year,' due to the significant shift in routine and the start of a new academic year. The new school term brings a fresh rhythm and renewed energy. It’s a natural opportunity to reset, embrace new routines, and cultivate positive wellbeing habits that can support you through the winter. Here, Chartered Accountants Ireland’s Intern, Sophie King, outlines how you can focus on wellbeing this coming autumn.   We all know taking care of ourselves is important, but between work, family and life, it’s not that easy. Wellbeing and self-care can seem like buzzwords, just thrown around to make things more appealing, but it is so important to look after ourselves and our mental health. Self-care is an essential aspect of maintaining overall wellbeing. By prioritising self-care, we can improve our mental and physical health, increase resilience, and enhance our quality of life. Check out the techniques below that could be your new favourite! Relaxation techniques Relaxation techniques are an effective way to reduce stress and anxiety. Deep breathing exercises and mindfulness meditation can help calm the mind and body. Progressive muscle relaxation is a relaxation method that is not often talked about, it is a technique that involves systematically tensing and then releasing different muscle groups in the body to promote relaxation. This method helps individuals become more aware of the difference between muscle tension and relaxation, ultimately reducing overall stress and anxiety. Have a go at this technique, all you have to do is tense and then slowly release each muscle group in your body, starting from your toes and working up to your head. These techniques can be practiced anywhere, at any time, making them a convenient addition to your daily routine. By incorporating relaxation techniques into your daily life, you can better manage stress and improve your overall wellbeing. Hobbies and Interests Engaging in hobbies and interests can bring a sense of purpose and enjoyment to your life. Whether it's painting, playing music, or gardening, making time for activities you love can help reduce stress and increase feelings of happiness. It can be easy to let ourselves get overwhelmed by work and life, but engaging in something that interests you can distract you from these stresses and recentre the mind. Don’t be discouraged if you try a new hobby and it does not go your way at first, perseverance is key! Learning new skills or improving your hobbies can grow your confidence and self-esteem. Hobbies and interests can also provide opportunities for social connection and personal growth, further enhancing your overall wellbeing. Unwinding with a Relaxing Bedtime Routine A consistent bedtime routine can help signal to your body that it's time to sleep, improving the quality of your rest. Activities like reading, taking a warm bath, or practicing gentle stretches can help calm your mind and body, preparing you for a restful night's sleep. By prioritising a relaxing bedtime routine, you can improve your sleep hygiene and wake up feeling refreshed and revitalized, because no one can be positive when they are tired, no matter how much coffee they consume. The Benefits of Gratitude Journaling Gratitude journaling is a powerful tool for cultivating a positive mindset. By reflecting on the things you are grateful for each day, you can shift your focus away from stress and anxiety and towards the good things in your life. This practice can help increase feelings of happiness and wellbeing and can even improve your relationships with others. To use it effectively, write down three things you are grateful for each day. This helps shift focus to positive aspects of your life. The Kindness Connection Engaging in acts of kindness can have a profound impact on both the giver and the receiver. Whether it's volunteering, donating to a good cause, or simply offering a kind word to someone in need, acts of kindness can increase feelings of empathy and compassion. Engaging in acts of kindness can release endorphins or “feel good hormones,” additionally, practising acts of kindness can increase your feelings of compassion and understanding towards others. By incorporating acts of kindness into your daily life, you can cultivate a sense of connection and community, further enhancing your overall wellbeing. It can be hard to get into this mindset, so start small, open the door for someone, or hold the elevator. The trick is to be consistent; in doing so you make it a habit, and it becomes part of your daily routine. When you get in the mindset, you will automatically look for opportunities to help others, whether it’s at work or at home. So, pay attention to the impact your kindness has on others and on yourself, it might just make your day. Prioritise your wellbeing By incorporating these self-care practices into your daily life, you can take a proactive approach to nurturing your mind, body, and soul. Whether it's relaxation techniques, hobbies and interests, a relaxing bedtime routine, gratitude journaling, or acts of kindness, there are countless ways to prioritise your wellbeing. By making self-care a priority, you can improve your overall quality of life and cultivate a deeper sense of happiness and fulfilment. This article was written by the Institute's DCU Intern, Sophie King, on behalf of Thrive. Sophie is currently studying Communications in DCU. In partnership with DCU's Access to the Workplace programme, the Institute hosted Sophie as part of its professional summer internship placements.  For more advice or information, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294. 

Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. It is suggested that 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's 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 too 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

Retirement doesn’t mean you have to scale back on how active you are. If anything, you can be busier than ever, thanks to the wealth of opportunities that are out there. Part-time jobs and volunteering are great for helping you stay busy if you’re retired. Not all retirees want to just put their feet up and relax. They don’t necessarily just want to spend their retirement pursuing their hobbies or pastimes either. There are many more activities out there to help keep them busy and give them more of a purpose. What’s more, not everybody who retires can afford to live off their savings and pensions. Part-time jobs are ideal for providing the additional income that’s needed to supplement savings and pensions. Believe it or not, there are numerous opportunities - paid and voluntary - available to retired people these days. In fact, some retirees even go on to start a brand new career! Retirement doesn’t have to be restrictive. Focus on how you want to spend it and what you need to do in order to achieve your goals within the next chapter of your life. Types of part-time work Self-employment If you’re considering working for yourself, but aren’t sure what to do, then start by considering your hobbies. Whether it’s crafts, furniture restoration, gardening, or DIY, lots of people set up small businesses and start new part-time or self-employed careers when they retire. Given the digital era in which we now live, the internet has opened up so many doors. This means that if you used to be a secretary, you could provide remote typing or bookkeeping services to companies who don’t have the resources to employ a full-time member of staff to carry out this work. Alternatively, you may enjoy car boot sales and have an eye for a bargain that you can easily resell online, making yourself some extra money in the process. The options, and opportunities, are endless! If you quite like the idea of working for yourself, make a list of all of your skills, personal qualities and interests. This will enable you to see if there’s a gap in the market you can tap into. The additional income you make will also help with your financial budgeting and retirement planning. Staff employment By law, older workers, who may have retired or be close to retirement, should not be categorised into doing certain types of work. Anti-discrimination legislation means that retired people, or those nearing retirement, can continue in the jobs they have done for most of their working life way beyond conventional retirement age. Because it’s unlawful to discriminate on the grounds of age, you should have the same chance of gaining employment as everybody else. What about ex-work colleagues? Networking provides you with possibly the best chance of finding work if you want to continue working part-time within your chosen field. Most people are familiar with the likes of B&Q and Tesco, who have long maintained a policy of actively encouraging retired people to work. However, all companies now need to also take a proactive approach to considering older applicants when it comes to their recruitment processes. Voluntary work Sometimes, people who have retired, simply want to give something back and help others, so get involved with voluntary work. They can do this by themselves or with their partner if they’re retired too. There are many benefits to volunteering for all involved. For retirees, it’s a chance to make new friends and learn new skills. It can also be incredibly rewarding, as well as provide you with some purpose and structure to your day. Taking part in voluntary work is both mentally and physically rewarding. It has been recognised for helping combat depression, boosting self-confidence, staying fit and healthy and cultivating happiness, among numerous other things. Many charities and volunteer groups actively encourage retirees to get involved due to their maturity; wealth of experience and enthusiasm for the cause: charity shops are always on the look-out for staff, or perhaps a voluntary organisation can make use of any administration skills you may have if you enjoy physical labour and working outdoors, there are countless voluntary projects related to conservation out there you may want to take on an active role within your local community, so you could become a local councillor if you’re a good communicator and ‘people person’, helping out with disadvantaged young people or providing telephone support via the Samaritans might be just the thing for you if you drive, you may be able to find work collecting the clothes bags that are left out for charities or by taking people to and from hospital Your local council, local newspaper and library are good places to start enquiring about voluntary work. There are also plenty of online resources too. Simply type into a search engine (e.g. Google) 'voluntary work' in your local region. Volunteering is an opportunity for you to be involved in something you really enjoy doing. Whether it’s a hobby or continuing your previous role or existing voluntary work. A final few words about staying busy during retirement Retirement doesn’t have to mean staying in and having minimal interaction with people. There are numerous different avenues you can explore, from starting a self-employed business based on your hobbies and interests and taking part in voluntary work, to still working for an employer on a part-time or job share basis. The more you search for ways to spend your retirement, the more we guarantee you’ll find…. For advice, wellness coaching or counselling, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294. 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.