To mark World Menopause Day (Friday 18 October) this week, the Thrive Wellbeing Hub explores the often overlooked and turbulent time in a woman’s life and the effects menopause can have on our emotional wellbeing.   Menopause and the preceding years are a significant life transition for any woman, whether it is part of the natural aging process or on-set by illness or medical treatment. Changes in our hormones bring about many physical changes and while menopause isn’t a mental health condition it can indeed affect your mental health or can often make existing mental health conditions worse. As a result of menopause, you may experience feelings of anxiety, stress, or depression, and many menopausal symptoms are intrinsically linked to how we feel or affect how we feel about ourselves, these include; Anger and irritability Forgetfulness Poor concentration Low mood and feelings of sadness Anxiety Loss of confidence and self-esteem or loss of self Difficulty sleeping Weight fluctuations These symptoms are a result of changes in the body and can have a big impact on your life. While some aren’t considered menopause symptoms, many women experience these effects. However, if you know what to expect, and why you are experiencing these feelings, it can help you make an informed decision on what to do to manage your mental health during this time.   In 2021, the Athlone Institute of Technology carried out a study on the experiences and health behaviours of menopausal women in Ireland. Interestingly, a key finding from the report was that the majority (77%) of women felt they were unprepared for menopause. When asked where they received information from, family (3%) and friends (6%) were not common information sources, demonstrating how menopause and the experiences associated are not discussed among peers.   Historically menopause has often been overlooked, underestimated, and simply not talked about enough but it is a natural part of the aging process and something all women will go through which is half the Irish population. Therefore, menopause can also be an extremely isolating and frustrating time. Friends and family may not understand or relate to what you are going through or be able to support you in the way you need.  It is also a time in a woman’s life when other life stressors and major events are taking place such as working full time, in busy and stressful seniority positions, caring for children, dealing with ageing parents and navigating other life transitions. Alleviating the emotional toll of menopause The impact of the hormonal changes that take place in the lead-up to menopause can be stressful, unfamiliar, and confusing. While some women will require medical intervention, for many healthy and positive lifestyle habits can ease many of the symptoms, help protect your mental wellbeing and alleviate the emotional toll experienced at this turbulent time.   Be aware of the symptoms and associated emotions that may accompany menopause as it helps you explain mood changes you may be experiencing.   Monitor your mood and note any patterns. Are you feeling irritable because you had difficulty sleeping? Do feelings of anxiety correlate with stress levels, poor concentration or brain fog? If these symptoms become severe and interfere with your daily life and relationships, seek help. Incorporate good lifestyle habits such as increasing exercise, eating well, getting plenty of rest and adequate sleep, and engaging in relaxing activities to help control stress and reduce potential symptoms. Reach out to others. It is important to not struggle alone. As we have detailed, many don’t share their menopause experience with peers and family but creating an open dialogue around menopause is important for peer-to-peer information sharing and confirming you are not alone and that many others have gone or are going through the same. Seek out workplace supports. Many women report that their work performance and availability are affected by menopause issues which can contribute to already heightened stress and anxiety levels. Thankfully, it is now much more commonplace for companies to implement menopause policies due to the challenges women face as they cope with symptoms. For example, Chartered Accountants Ireland developed its own menopause policy aimed at supporting employees coping with challenges arising from the menopause.  As part of the policy, training was provided to tackle the discourse, flexible working arrangements were implemented as well as other accommodations such as welfare rooms, appropriate workplace equipment and occupational health provisions. And remember, it's temporary. The menopausal transition is just that a transition and it isn’t permanent. It is important to remember that the dip in mental wellness and unpleasant symptoms in this period of life won't last forever and will ease with time. If menopause is affecting you or a loved one’s emotional wellbeing, please remember the Thrive Wellbeing Hub is here to support you, whether that’s help devising a self-care plan, dispensing advice, or being the confidant and support system you need.  

According to a Forbes article, 69% of people said their manager impacts their mental health more than their therapist or doctor—and it’s equal to that of their partner. Further research from Gallup identifies management style as the second leading cause of work-related stress absence. If you’re struggling with a difficult manager, it's important to understand how to effectively navigate the situation.    Understand what’s driving their behaviour Managers can act difficult for a variety of reasons, many of which may have nothing to do with you. They may be stressed, lack proper training, have challenging personality traits or may have other personal issues. Recognising this can help you avoid taking their behaviour personally and cultivate empathy. While constructive feedback and direction are a normal part of any job, if your manager is delivering this in a harsh or unhelpful manner, it is more likely a reflection of their internal struggles or skill gaps than your performance. Regulate your own emotions and behaviour Dealing with a difficult manager can be incredibly stressful, often taking a toll on your self-esteem. It’s important to prioritise self-care and process these difficult emotions. Techniques such as breathwork, meditation, journaling, practicing self-compassion and grounding exercises can help you stay calm and avoid reacting impulsively to their behaviour. It is also important to reflect on your own actions—are there any behaviours or responses on your part that might be contributing to the tension? Being self-aware can help you navigate the situation more effectively. Communicate your concerns It is important to remember that no one is a mind reader. Although we might expect our manager to know what to do or not do, it is crucial to communicate your concerns openly and professionally, rather than letting frustrations build up. While preparing for this conversation: - Provide specific examples of the issues you are facing rather than vague complaints. - Focus on the behaviour rather than making it personal. Avoid placing blame or statements like ‘you’re too critical’ and instead use ‘I’ statements such as ‘I noticed that I received a lot of detailed feedback on my last three reports.’ - Be clear on the impact it is having on your work and your mental health, for example, ‘It’s making it difficult for me to feel confident in my work, and it’s starting to affect my motivation and self-esteem.’ - Offer solutions to improve the situation rather than just pointing out problems for example, ‘Could we balance detailed feedback with what’s working well, so I can improve more effectively?.’ - Ask for feedback and be open to hearing their perspective on the situation, for example, ‘I’d like to get your perspective on the situation and how we can improve it going forward.’ Seek Support A problem shared is a problem halved. When dealing with a difficult manager, it is vital to have a support network. Trying opening up to a trusted family member, friend or colleague that can listen or give you impartial advice. If your entire team are struggling with the same issue, consider discussing the issue collectively. Having addressed the issue with your manager without seeing any progress, it may be time to escalate the situation to their manager or HR, either informally or through formal channels. If you’ve exhausted all options and you are still struggling, it may be worth considering whether the role or team is the right fit for you in the long term, or if exploring new opportunities could offer a better environment. Written by Gillian Bane on behalf of Thrive.  If you are struggling with the impacts of work-related issues, Thrive is here to help. Thrive is the Institute's dedicated wellbeing hub that offers free wellbeing support to members and students. Contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294.  Gillian Bane is a chartered accountant and workplace health and wellbeing consultant who specialises in manager and leadership training. You can find more information on her website www.wellwork360.com.

Do you find yourself constantly feeling drained by the end of the workday? You’re not alone. Many people struggle with maintaining their energy levels at work, often due to habits and practices that can be adjusted. Here are four things you can avoid to help you feel more energised throughout your workday. Always Being “On” Between back-to-back meetings, an overflowing inbox and a constantly ringing phone it’s easy to feel overwhelmed. However, research shows that multitasking, or task switching, can cost up to 40% productivity. To combat this, block out specific times in your diary to tackle different tasks and stick to your schedule as much as possible. Minimise email notifications during focused work periods and consider setting ground rules with your team about when and how to communicate more effectively. Not Taking Breaks More and more people are skipping lunch and eating at their desk for multiple reasons - it’s the cultural norm, perceived work pressures or a desire to finish early. However, breaks are essential for recharging your energy. Make it a priority to block out your lunch break on your calendar and avoid eating at your desk. Furthermore, taking short microbreaks throughout the day have been proven to reduce stress and boost productivity. Overworking While busy times may sometimes require late nights, it is important to distinguish between hardworking and overworking. Hard work means achieving your goals through sustainable efforts, balancing productivity, achievement and well-being. However overworking means pushing yourself beyond healthy limits. Working extra hours or taking on too much work is often driven by fear of failure, work demands or a need to prove oneself. Reflect on what is driving your work habits and set boundaries with both yourself and others. Keeping Things Bottled Up Whether it’s frustration with a colleague or struggling to admit to your manager that you’re feeling overwhelmed, keeping your emotions bottled up can drain your energy. There are various reasons why we don’t feel comfortable opening up – culture, stigma and fear of negative consequences. However, a problem shared is a problem halved, so try expressing your feelings to your manager, co-worker or a trusted friend. Journaling can also be an effective way to process your thoughts and emotions. Feeling drained at work does not have to be the norm. By avoiding these pitfalls, you can create a healthier and more sustainable work routine. To learn more about this topic, you can attend Thrive and the ACA Professionals upcoming webinar ‘Managing your energy for better balance’ on Wednesday 11th September. See link to register below. https://bit.ly/3SXZ40j Written by: Gillian Bane, chartered accountant and workplace health and wellbeing consultant. You can find more information on her website www.wellwork360.com

Practices, such as meditation and mindful breathing, help individuals regulate their attention and emotions. This regulation leads to a balanced mental state, allowing for greater cognitive flexibility and creative problem-solving. Cognitive psychology suggests that a calm and focused mind is better equipped to generate innovative ideas. Chronic stress impedes creative thinking by limiting cognitive resources. Mindfulness reduces stress by promoting relaxation and fostering a positive mental state has shown that lower stress levels correlate with higher creative output, as individuals are more open to exploring new ideas and taking risks. Enhancing interpersonal relationships Mindfulness enhances empathy and communication skills, which are crucial for effective teamwork. A theory that puts this into practice and provided evidence-based research is the social exchange theory, positive interactions between colleagues builds trust and cooperation, creating an environment where creative ideas can flourish. By fostering better relationships, mindfulness contributes to a supportive and collaborative workplace culture. A mindful workplace culture encourages openness and reduces fear of judgment, which are essential for creativity. Organisational behaviour theories highlight the importance of a positive organisational culture in promoting innovation. When employees feel safe to express their ideas without fear of criticism, they are more likely to think outside the box and contribute creative solutions. Inclusivity and diversity Mindfulness practices can also promote inclusivity and respect for diversity, further enhancing creativity. By encouraging non-judgmental awareness and acceptance, mindfulness helps create a culture where diverse perspectives are valued. This inclusivity leads to a richer pool of ideas and innovative solutions. Mindfulness training programs Many organisations have successfully implemented mindfulness training programs to enhance employee wellbeing and creativity. These programs typically include guided meditation sessions, mindfulness workshops, and ongoing practice support. Case studies from various industries demonstrate the positive impact of such programs on both individual and organisational performance. Beyond training programs, integrating mindfulness into the organisational culture is crucial. This can be achieved through leadership commitment, regular mindfulness practices, and creating spaces for reflection and meditation. By embedding mindfulness into the company’s values and practices, organisations organisations can sustain a culture that supports creativity. Measurement and evaluation To assess the effectiveness of mindfulness initiatives, organisations can employ both qualitative and quantitative research methods. Surveys, interviews, and creativity assessments can provide valuable insights into how mindfulness practices influence employee creativity. Social sciences methodologies, such as thematic analysis and statistical modelling, are useful tools for evaluating these outcomes. New areas of study The intersection of mindfulness and workplace creativity presents numerous opportunities for further research. Future studies could explore the long-term effects of mindfulness on creativity, the role of individual differences, and the impact of organisational context. Interdisciplinary research, combining insights from psychology, sociology, and organisational behaviour, can provide a comprehensive understanding of these phenomena. Practical benefits Understanding the social sciences perspective on mindfulness and creativity offers practical benefits for businesses and employees. Organisations can leverage this knowledge to design effective wellbeing programs and foster a mindful and creative workplace that not only enhance employee satisfaction but also drive innovation.  This article was written by the Institute's DCU Intern, Jennifer Lukikeba, on behalf of Thrive.  In partnership with DCU's Access to the Workplace programme, the Institute hosted Jennifer 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.   

Swapping self-criticism for self-compassion can help us to become more resilient, overcome difficult situations and boost our mental health. Dee France, Thrive’s Wellbeing Lead, explains why. “You are your own worst critic” is a popular phrase for a reason and will resonate with many of us. Our inner critic can be very harsh, and while we shouldn’t outright ignore it, we also shouldn’t give it more attention than it deserves. In fact, it could be argued that a healthy dose of self-doubt and criticism is necessary as it allows us to monitor our behaviour and check ourselves. However, overwhelming negative self-talk and being too critical of oneself can be damaging and detrimental to how we live our daily lives, not to mention the devastating impact it can have on our mental health. This is where a level of self-compassion is needed. Humans are collectively compassionate beings, showing a great deal of understanding and kindness to others, but we aren’t always great at being kind to ourselves. Where self-criticism asks, “am I good enough?” self-compassion asks, “what’s good for me?” Instead of dwelling on mistakes, past failures and judging and criticising yourself for various imperfections or shortcomings, self-compassion means you are understanding and supportive of yourself. How do we develop self-compassion? Like any skill, developing a sense of self-compassion requires time, practice and patience. As a leading researcher in self-compassion, Doctor Kristin Neff theorises that there are three core fundamentals to self-compassion. Mindful awareness This involves being aware of your thoughts and emotions and taking a balanced and mindful approach to both, neither suppressing nor exaggerating, but simply acknowledging your feelings without judgment. Self-kindness This involves caring for yourself the way you would a friend or family member going through a difficult time. When we are faced with challenging situations or have feelings of inadequacy, rather than beating ourselves up, we are instead supportive and encouraging of ourselves. Self-kindness gives us the security and perspective to put ourselves in a better frame of mind to cope with any challenges we may experience. Common humanity Self-compassion is rooted in common humanity. When we make a mistake, it is common to think we are the only person in the world who is flawed. Common humanity is recognising that everyone is flawed, vulnerable and imperfect. It is important to acknowledge that we all make mistakes and have our own insecurities. Nobody is perfect and this is something that connects, rather than separates, us. Self-compassion and wellbeing Self-compassion can be thought of as being self-indulgent or feeling sorry for ourselves, but developing the ability to cope and manage our difficulties is good for our emotional wellbeing. Research studies show that those who are more self-compassionate benefit from better mental and physical health. Further, people with higher levels of self-compassion tend to be more resilient, have a less physical response to stressors and spend less time dwelling on situations after they have happened. Self-compassion involves recognising strengths and achievements, which, in turn, boosts our self-confidence and self-belief. A study by the Universities of Exeter and Oxford found that self-compassion can immediately calm your heart rate and lessen stress responses. Study participants also demonstrated a general state of relaxation and security and reported a stronger sense of connection to other people. Exercising self-compassion makes you more likely to: engage in healthy behaviours such as exercise, eating better and better sleeping patterns; be less fearful of making mistakes, rejection or change; display higher levels of emotional intelligence, happiness and optimism; handle and cope with adversity and difficulties better; and demonstrate healthier boundaries in both your professional and personal life. Practising self-compassion There is a vast array of ways we can cultivate self-compassion. To get started, there are plenty of helpful resources, tools, exercises and templates available online. Below are a few ways you can start showing yourself a little more kindness and understanding: Practice mindfulness and self-reflection: learn to observe and evaluate your thoughts; activities such as journalling and meditation can aid this. This encourages you to be curious and self-aware, understanding that your thoughts and assumptions are just that – they are not facts. Reward and celebrate: celebrate your successes and achievements. Practice gratitude and celebrate moments of positivity and kindness. Keep a list of personal strengths to review in moments of self-doubt. Take a break: time away from your day-to-day routine and a change of scenery can help you keep things in perspective. Strengthen your connections: kindness is contagious! Showing love and understanding to the people around you means you are more likely to show yourself the same compassion. Do things you enjoy: spending time on our passions, hobbies and interests is good for the soul and brings a sense of satisfaction and achievement. Thrive is the Institute’s dedicated wellbeing hub that offers confidential wellbeing support to students and members. For more advice or information, check out Thrive’s Wellbeing Hub. Alternatively, you can contact the team by email at thrive@charteredaccountants.ie or phone at (+353) 86 024 3294.

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