Physical health

Each year, November is a significance moment for men’s health and wellbeing. Movember, known best for encouraging men to grow moustaches to raise money and awareness for health issues, has become a cultural phenomenon. And International Men’s Day on November 19th provides another vital opportunity to highlight the challenges faced by men across the globe. In Ireland, where conversations around mental health have advanced significantly in the last decade, November offers a powerful moment to reflect, advocate, and take action for men’s wellbeing. The Mental Health Landscape Ireland has taken major strides in addressing mental health openly, yet men still face unique obstacles. Research consistently shows that men are statistically less likely than women to seek mental health support, despite facing high levels of mental health risks. Suicide rates among Irish men remain significantly higher than those among women, with young men particularly vulnerable. In many rural communities, challenges are intensified. Isolation, economic uncertainty, and limited access to services can all contribute to mental distress. For others, financial pressure, housing insecurity, and workplace stress often play major roles. Across all demographics, stigma is still a hurdle. Many men grow up internalising the message that expressing emotional vulnerability is a weakness. Movember and International Men’s Day challenge that narrative with a louder and more hopeful message- asking for help is a sign of strength, and mental health deserves just as much care as physical wellbeing. Proactive Steps Ireland has changed dramatically in its openness to mental health, but change must continue. One of the greatest barriers men face is silence. Many Irish men still feel they must cope alone, whether because they fear burdening others, don’t want to appear weak, or don’t recognise their own struggles as legitimate.  Asking a friend, colleague, or brother how he is doing can be the difference between coping and crisis. Encouraging emotional expression in boys is just as important. Schools across Ireland have begun teaching emotional resilience, empathy, and communication skills. Supporting boys to express their feelings without judgement sets a foundation for mentally healthier men in the future. This November, each of us can play a part in creating a healthier future for both ourselves and the men of Ireland: Check in with the men in your life. Encourage emotional honesty in conversations with boys and young men. Know the signs - Learn to recognise symptoms of stress, depression, and suicidal thoughts. Stay active - Exercise and outdoor time boost mental wellbeing. Limit alcohol – Alcohol is a depressant and can disrupts the balance of chemicals in your brain, such as serotonin and dopamine. Visit your GP - Schedule a medical, arrange a blood test and engage in screening services and programmes Reach out for support - whether it’s a GP, counsellor or trusted friend or family Challenge harmful stereotypes that suggest men must “tough it out”. Importance of Initiatives While Movember may be best known for sprouting a moustaches, the movement’s impact extends far beyond the hairy exterior. Movember has grown into one of the world’s largest men’s health campaigns, supporting programmes in mental health, suicide prevention, prostate cancer, and testicular cancer. International Men’s Day also helps widening the conversation. It focuses not only on health but also on men’s social roles, identity, and emotional lives. The theme often emphasises creating positive role models, improving gender relations, celebrating contributions men make to families and communities, and addressing the challenges they face. It encourages reflection on how society raises, supports, and understands men. This culture shift is crucial. When everyday conversations include mental wellbeing as openly as sport, weather, or work, men who are struggling become more likely to speak up and seek help. If you are struggling with your mental or emotional wellbeing, Thrive can help you on your journey to better health. For wellbeing advice, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294. Movember Webinar: From Self-Care to Peak Performance: A Conversation That Matters In support of Movember, join the ACA professional for an inspiring conversation on mental health and its impact on careers, relationships, and success. This webinar explores practical strategies for maintaining wellbeing and achieving peak performance, featuring insights from world-class performers, leaders, and athletes.

With colder, darker days setting in, people may notice they experience a dip in mood, feel more irritable, fatigued and less motivated. The reason for this may be Seasonal Affective Disorder (SAD) or the less-severe form, the winter blues. SAD symptoms are very similar to depression but has a seasonal pattern. The HSE estimates approximately 7% of the population experiences SAD. Here, we share some timely information and advice on how to combat the winter slump.  What causes this? Nobody really truly knows what causes the winter blues or SAD, but some experts believe SAD is caused by fewer hours of sunlight during the winter months that deplete your body’s levels of serotonin – often called the ‘feel-good’ chemical. Low light levels are thought to affect the production of melatonin, which can disrupt the body’s internal clock (or circadian rhythm).  If you’re diagnosed with SAD, your GP may recommend treatment with antidepressants called selective serotonin re-uptake inhibitors (SSRIs), alongside talking therapies, such as cognitive behavioural therapy.  But if you have milder symptoms, we have some tips you can try to protect yourself against the winter slump: See the light Sunlight is known to activate a specific hormone called serotonin. This hormone is responsible for regulating and elevating your mood, helps with sleep and wakefulness and is linked to feeling good and living longer. Try getting outside into the sunlight as early and often as possible throughout the day.  Get help from tech If access to bright sunlight isn't possible, studies have shown light treatment/therapy is another effective way of reducing the symptoms of SAD. Many people with SAD or the winter blues respond well to light therapy, which involves sitting in front of a special light therapy lamp – or light box – at home. You may also find dawn simulators useful,  they use a gradual light to wake you up in the morning, simulating a summers morning. Always remember to check any light therapy devices to make sure that it has been made by a fully certified manufacturer and is designed for treating SAD. Additionally, you could try using aromatherapy and the use of essential oils to help boost your mood. As some studies suggest that it could potentially lessen any symptoms. Get active Physical activity is widely thought to be an effective way to boost your mood, and there’s a solid body of evidence that suggests exercise may help to alleviate depression. Exercising outdoors, especially when it’s sunny, may have an even stronger effect on SAD/winter blues symptoms. You don’t have to turn into a fitness fanatic. Just being more active in your day-to-day life can have a huge benefit on the way you feel, especially during the winter. Eat mood-boosting foods Many experts believe what you eat can make a huge difference to your mood, especially during the winter, particularly foods that contain the amino acid tryptophan, which converts into serotonin in the brain. Foods rich in tryptophan include bananas, turkey, chicken, fish, cheese, eggs, milk, nuts, avocados and pulses. Some also believe omega-3 fatty acids may enhance serotonin activity, so eat oily fish such as salmon, mackerel, sardines and fresh tuna at least once a week (if you’re a vegetarian or vegan, try adding flaxseeds or chia seeds for an omega-3 boost). Stay warm Some SAD sufferers say their symptoms improve when they keep warm, so make sure your home and workplace are properly heated and wrap up well when you go outdoors.  If you’re worried about the financial cost of turning up the thermostat, get in touch to find out about CA Support's emergency financial assistance.   Keep in contact When feeling down, it’s natural to want to shut ourselves away from the world. It’s important to keep our social muscles active, as positive relationships bring both joy and perspective to our lives. Make sure you arrange regular catch-ups with your family and friends throughout winter.  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

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.