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 needlework, knitting, 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.

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 your 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

From the impact of AI to what sport can teach us about making real change in communities, Chartered Star 2024 Evan O’Donnell shares his insights from the One Young World Summit in Montreal. Below, Evan discusses the energy and impact of the four-day youth leadership conference, his key take-aways and how he plans to put them to use going forward. In September, I had the honour to attend the One Young World Summit, "the world's biggest and most impactful youth leadership summit", in the vibrant city of Montréal, Canada. I was extremely proud to represent the chartered accountant profession, the country of Éire and Chartered Accountants Ireland throughout this four-day conference, along with my fellow delegates from Scotland and South Africa, all under the Chartered Accountants Worldwide banner. One Young World united over 250 organisations and over 2,000 young leaders each hoping to gain invaluable insights and work together to help shape the world's future. This year focused on five key global challenges; Indigenous Voices, Climate and Ecological Crisis, Artificial Intelligence, Health Inequality, and Peace and with each speech, workshop and story shared, the urgent need for change was highlighted. The opening ceremony was packed with energy and theatre, but the real highlight was hearing from incredible world activists. Two messages stood out: environmentalist, David Suzuki, who advised “Let’s open both eyes” and also from novelist, ‎Margaret Atwood who encouraged us, simply but profoundly, to “Go for it.” I had the honour of being flag bearer for Ireland, proudly waving my national flag on an international stage alongside representatives of 197 other nations. It was a joy to spend the day with my fellow flag bearers, exchanging our traditional customs, cultural stories and discovering both commonalities and differences within our communities. The other Chartered Accountants Worldwide delegates and I had insightful conversations with people from all over the world, spanning from Ireland to Iran to Texas, Czech Republic and France. Sport and leadership The energy continued as I joined 20 other delegates to participate in Jamad Fiin’s One Young World basketball camp. Fiin runs basketball camps around the world - inspiring the next generation, particularly young women, to stay active and embrace their love of sport. The session proved a perfect way to put teamwork into action, and we learned just how effective communication can elevate performance. This message was echoed throughout the conference but particularly at a standout panel discussion featuring athletes across the sports of rugby, basketball and swimming. Tendai Mtawarira, Jamad Fiin and Ma­­rk Tewksbury shared how they’re leveraging sport as a powerful agent for social change - an inspiring reminder of how sports can unite and empower communities. Artificial Intelligence Artificial Intelligence was at the forefront of many discussions, with numerous insightful perspectives offered. The ESG team from KPMG discussed the profound impact AI will have on humanity and explored just how much it can serve as a tool for good - when ethics and purpose are at the heart of innovation. Canadian Prime Minister, Justin Trudeau also broached the subject, discussing his perspective on the 'pivot generation'. As the last generation to experience life before AI, we have a unique opportunity to shape its future. Trudeau emphasised the importance of working together to ensure we harness AI to create positive, global change. Nobel Peace Prize winner, Maria Ressa, shed light on AI’s security risks and challenges, reminding us all to stay vigilant in the face of technological advancements. It would be impossible to accurately summarise all the highlights and learnings across the four days. Still, apart from all mentioned above, two stand-outs were a workshop on inclusive learning, which focused on the importance of making education accessible to every young person, regardless of their background and a discussion from the Zurich Foundation on how economic prosperity can pave the way to peace. If I was pressed to summarise what will stay with me? It would be the phrase echoed across everything that One Young World encapsulates - Collaboration has proven essential for long lasting impact. What next? The closing ceremony, an event just as colourful, inspiring and energising as all that had come before, offered a moment to reflect, with delegates invited to write a singular goal for the upcoming year on a ribbon. These ribbons were joined together to symbolise how goals are achieved when aligned with great unity. To quote the famous phrase, "If you want to go fast, go alone. If you want to go far, go together." This experience has opened many pathways, put me in contact with inspiring individuals and given me a wider platform to spread the knowledge gained. I feel proud to be part of an Institute that shares my commitment to protecting the future of our world and I welcome many more opportunities to bring my shared learnings to the broader chartered community.

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