Embracing a positive perspective is a key ingredient for personal wellbeing. Aaron O’Connell asks you to consider whether you’re a glass half full or glass half empty person, and he provides a useful exercise to help you view life with a different filter and to boost your well-being. Some questions for you to consider Do you have tendency to see things positively where you are focusing on the good things that happen around you, or do you focus on the negatives, those obstacles and problems you face?  If you have a to-do list and you manage to successfully complete 19 out of 20 things, are you happy about the long list of things you’ve accomplished, or are you upset about that one thing that you didn’t get to finish? It’s your choice A hundred good things (little highlights) and one bad thing (a little low-light) might happen during your day. You have the opportunity to appreciate and remember all the good things, or to focus only on the bad things. You can look at life through a different filter. Embracing a positive perspective One useful exercise I recommend to the athletes, students and business people I work with, and indeed practice myself every night at bedtime, is to recall seven positive things that happen during the day. It’s something I picked up from internationally acclaimed sport psychologist, Dr. Terry Orlick. Before you sleep, look back over your day chronologically and highlight those good things that happened. They don’t have to be major events. Little highlights will do. “I had a lovely breakfast.” “The sun was shining today.” “I got a call from a good friend.” “I went for a lovely walk today.” You could begin this exercise by recalling three positives and increase by one each time after a few days. Look for different ones each day. As Dr. Orlick would say, it’s like “using a yellow magic marker to highlight all the good things you do, see, hear, taste, feel, and learn in a day.” Even better, write them down in a journal or on your phone. You’ll get a buzz out of revisiting and re-reading these when you’ve had a tough day. Using a different filter and living with a positive perspective is like becoming your own best friend. It’ll change your outlook in life for the good. Challenge yourself to look for seven highlights a day. Once you start looking for them and finding them, your day and your life immediately become better. You’ll experience a boost in wellbeing along with an increase in gratitude. Aaron O’Connell is the owner of Mind Your Performance. He provides consultancy and training in mental skills, mental well-being, and performance enhancement for the education, business, and sports sector. Thrive is the Institute’s dedicated wellbeing hub which provides emotional and practical support to our members, students, and their family members for life. Should you find yourself in a difficult situation, the team at Thrive can help steer you through life’s ups and downs.  Talk to us today on mobile: (353) 86 024 3294 or email us.  

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 is 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 to 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

Strong social connections not only impact our mental health but our physical health too. In today’s world, we lead increasingly busy lives and often our relationships can sadly fall by the wayside. Feeling socially connected is more important than ever, especially after a long period where our social interactions are restricted, and our close circle reduced. Here, Thrive discuss the importance of maintaining and prioritising our relationships for our overall health. We're designed to be social We all know that comforting upbeat feeling of human connection, when you come away from a catch up with friends feeling more positive, happier, and even lighter. As a species, human beings are inherently social creatures.  We are biologically wired to seek out connection from a time where humans hunted in tribes and being part of a group was necessary for survival. Humans need closeness, connection, and a sense of unity to thrive. Social connection is one of our core psychological needs which means it plays an essential role in how safe and satisfied we feel in our lives. Social groups provide us with an important part of our identity, forming who we are and teach us a set of skills and norms that help us to function throughout life. In today’s world though we lead increasingly busy lives trying to juggle and balance work, family, and other commitments. Often our friendships can fall to the wayside. However, strong connection and belonging to something bigger than ourselves are important for our overall health and wellbeing. The benefits of connectedness should not be overlooked, and therefore as a society we should be placing greater emphasis on investing in our friendships. The more connected we feel to other people, the more enriched our life becomes. Friendship and being part of a social group offer a variety of mental health benefits. It increases our feeling of belonging, boosts our sense of purpose, and improves our self-worth and confidence. Connectiveness helps us regulate our emotions, leads to higher levels of empathy and compassion, and can even reduce our stress levels. Studies show that people who feel connected to others report lower rates of anxiety and depression. Not only does good social connection impact our psychological wellbeing, its impacts our physical health as well. Countless studies have shown a lack of human connection and feelings of loneliness are more harmful to our health than obesity, smoking and high blood pressure. By neglecting our need to connect, we put our health at risk. It can even lengthen our lives. Extensive research that looked at the lifestyles of inhabitants within Blue Zone areas, a term given to geographically regions that are home to some of the world’s oldest people, found healthy social networks and high levels of community engagement were commonalities among the differing zones. Our relationships and social groups can alter the course of our life, shape the person we are and can change our perception of ourselves and the world as well as offer an important support system.  So as you can see, social connectedness creates a positive cycle of good social, emotional and physical wellbeing. To forge happy and healthy relationships, it is very important we continually attend to and nurture our connection with the people we consider important in our lives. After an incredibly long period where our social interactions were restricted and ultimately reduced, you may find your sense of connection has diminished. Here are some ways you can improve your social health and reignite your connection with others; Reach out to a friend you may have lost touch with, remember it’s never too late to spark up an old friendship! Take time to ring or meet up with a friend you have not seen in a while. Join a new club or try out a group activity: focus in on your interests and you’ll be sure to find a club or group full of like-minded people. Volunteer: this can strengthen your sense of purpose, provides an opportunity to meet new people and give back to your community. Invite a co-worker out for lunch: now we have more freedom to socialise why not reconnect with your favourite work colleague or arrange a work group activity. Spend quality time with family: this could be planning a family BBQ, a movie night on the weekend or a family day out. Be Present: Step away from your devices when you are in company and have an uninterrupted chat. Social isolation is a challenging aspect of life to cope with and is detrimental to your health, please know the Thrive team  is here to lend a friendly ear, if and when you need it.

As part of the CAW's Global Wellbeing Taskforce, Thrive is delighted to introduce our revamped wellbeing toolkit for managers.  At Chartered Accountants Worldwide, we acknowledge the profound impact of mental health on work performance, relationships, and the overall quality of life. We delve into the importance of fostering employee wellbeing in our fast-paced industry. Depression and anxiety, prevalent mental health conditions, exert a significant economic toll, amounting to US$ 1 trillion each year on the global economy. Download CAW's Wellbeing Toolkit for managers in the accountancy profession. The Gallup Global Employee Survey paints a concerning picture, revealing that less than a quarter of the world's employees feel they are thriving at work, underscoring the urgency to address this growing challenge. The McKinsey Health Institute's extensive survey across 15 countries and 15,000 employees unearths a stark reality - 59% of the workforce grapples with mental health challenges, highlighting the imperative for employers to intervene and support their teams. This holds true for the Chartered Accountancy profession as well, where stress and burnout are issues, affecting over half of Chartered Accountants. Managers within this industry play a pivotal role in shaping a conducive work environment that fosters mental, emotional, and physical health. Recognising the direct link between comprehensive support and heightened engagement and productivity, it becomes both an ethical and strategic responsibility to manage wellbeing effectively. The Chartered Accountants Worldwide global wellbeing taskforce acknowledges this imperative and is proud to introduce our revamped wellbeing toolkit for managers. This toolkit stands as a comprehensive guide, arming managers with crucial insights, strategies, and best practices to cultivate a thriving and dynamic team. Above all, it emphasises the critical need to build resilience and purpose within the workplace, contributing to a more productive, rewarding, and compassionate work environment. Together, let's pave the way towards a brighter future for the Chartered Accountancy profession by prioritising mental health and fostering a culture of holistic wellbeing. Download CAW's Wellbeing Toolkit for managers in the accountancy profession.

Getting a fresh start and the chance of clean slate is really appealing and creating some new year resolutions or goals means we start off on the right foot.  New habits and behaviours can be challenging they don’t happen overnight and can take commitment and dedication. The brain does not like swift, abrupt change, but the benefits can be very worthwhile, so think of this as an investment in yourself. The top ten resolutions each year include: Exercise more Lose weight Get organized Learn a new skill or hobby  Live life to the fullest Save more money / spend less money Quit smoking Spend more time with family and friends Travel more Read more Most of us can relate to some or all the resolutions listed. Resolutions and goals are unique to each of us, so perhaps before you create them consider the questions below: How would you like to feel? Will the resolution help you get there? Would you recommend this resolution to a friend of colleague? How will the resolution impact you? Are you removing something and simply making a change? What is the improvement you want to make and why? When it comes to new year resolutions almost half of us are unsuccessful at fulfilling them, so perhaps we need to consider how we approach them? Below are some tips which may help to keep you on track and ensure success. Be mindful When embarking on changing a habit or behaviour it is important to prepare mentally by taking a step back and taking stock. When thinking about any change try to keep in mind: Change should be gradual Build on smaller changes Remain positive Accept that there could be setbacks and allow for them Own them Ensure the goals you have set are yours and that this is something you want and not something which you think you should be aiming for. You have a far better chance for success if you are intrinsically motivated to reach your goal Be realistic Do not create a long list, limit the number of resolutions you commit to. Be selective about the ones which mean the most and are the most attainable for you.  Be specific It’s easy to set goals which we cannot achieve, so take some time to ensure they are achievable. A good suggestion is to use SMART to help you create them: Specific - What do you want to achieve, break it down, be specific Measurable - How can you measure if you have achieved it e.g., walk a mile in 20 minutes or lose 10% of your weight Attainable – Is the goal or resolution attainable Relevant - Keep it relevant to you, your life and how you want to improve it Timeline – Give yourself an appropriate deadline to work towards Small wins Break them up into small pieces.  As you tick off each box, your confidence will grow with each small success and spur you on. Share them By keeping the resolution to yourself you can fall into a trap and give up at the first hurdle. By sharing these with others you become accountable and less likely to forget or give in. You could also find that by sharing, other like-minded people may join you. Keep going Setbacks happen, but it is how you handle them that counts. Own the setback, understand how and why it happened and move on. Remember “the journey of a thousand miles begins with one step” Lao Tzu. As we enter a New Year, the mind turns to self-improvement and personal growth, this may include taking better care of your mental health. The Institute’s wellbeing hub, Thrive, provides an array of mental health supports to members and students. Whether you need a listening ear, wellbeing advice or professional counselling, we are here for you. You can contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

Social anxiety - sometimes known as social phobia - is a type of anxiety that causes intense, overwhelming and persistent fear or anxiety surrounding social settings and situations. Social anxiety is more than shyness, it can be extremely distressing and have a huge impact on our quality of life.  It can affect our every day and impact our relationships, performance at work or school, and most of all our self-confidence. Many people worry about social situations from time to time but a person with social anxiety will worry about and catastrophise social situations before, during and after them. Some may have limited or selective social anxiety – they can accomplish activities or particular tasks and go about their day but will experience a certain amount of fear or anxiety when they do, causing a huge emotional toll at times. Some may avoid places or situations that could cause distress due to concerns of being scrutinized, judged or being embarrassed by their actions. For others with severe social anxiety, it can be so intense that they will avoid all social situations and interactions like asking a question in a meeting, taking public transport or using other shared public facilities or eating in public.  Symptoms of Social Anxiety You may have social anxiety if you engage or experience the following: Intense worry or dread about a social situation or activities such as meeting strangers, starting or holding conversations, engaging in group conversations, speaking on the phone, working or shopping Avoid social situations or places where there are other people or try to blend into the background Feel self-conscious or fear doing something embarrassing Missing work or school due to anxiety Concerned others will notice their nervousness or anxiousness Consuming alcohol or other substances to help face social settings For a person with social anxiety, social situations may lead to or cause a whole host of reactions: Blushing, sweating, trembling, dry mouth or difficulty speaking Have a rapid heart rate, dizziness or feeling lightheaded Feel as if their mind goes blank or feel nauseous Difficulty making or maintaining eye control, rigid body posture Overcoming Social Anxiety Social anxiety is difficult to deal with and you should consider talking to your GP or a mental health professional for solutions and tactics to overcoming your anxiety.  Self-help is not a cure but it can help reduce your anxiety and symptoms. It might be a useful first step before trying other treatments.   Understand your anxiety If you suspect you or a loved one are dealing with social anxiety, seek out information to gain a better understanding of it. Research the signs and behaviour, learn about treatment options and seek out research. Compare which social situations you find the most difficult and make you the most anxious. Are there specific situation you struggle with more? Think about how you act in these situations – these reflections and awareness will give you a clearer picture of the specific areas and triggers you may have or why particular social environments induce anxiety. Exposure A core element of cognitive behavioural therapy (CBT) when dealing with anxiety is exposure therapy. This involves seeking out and engaging in activities where you feel anxious or activities that you avoid to ease discomfort. This can be tough and very daunting at first so best to start with small goals and targets and gradually expose yourself to more difficult activities and ones you fear most. As you begin to understand your triggers and situations that cause anxiety, you can create a list of situations that make you feel anxious and categorise them from a little anxiety inducing to terrifying. Begin to make your way down the list as your confidence builds. Examples of this could be saying hello to a stranger, asking a question or making a comment in a meeting to presenting in a room full of people. In the moment If you find yourself in a social setting or situation that is making you feel anxious, there are some simple coping techniques you could use to combat in-the-moment anxiety. Use your breath and engage in some simple breathing exercises as this helps calm the parasympathetic nervous system and instantly makes you feel more relaxed. It also helps you concentrate on the present moment and takes you away from the anxious or fearful thoughts you may be having. A simple one to remember is the 5-5-5 breath.  Inhale for 5 seconds, hold for 5 and breathe out for 5. Another coping technique for anxiety is the 5-4-3-2-1 grounding method which activates your senses and brings you back to the present moment. Acknowledge 5 things you see Acknowledge 4 things you can touch Acknowledge 3 things you can hear Acknowledge 2 things you can smell Acknowledge 1 thing you can taste If you feel as if your anxiety is getting the best of you and interfering with your quality of life, the Thrive Wellbeing Hub is here for you. We have a range of supports available to you as a member or student of the Institute. Learn more about how Thrive can help: https://www.charteredaccountants.ie/thrive-wellbeing-hub/how-we-help