We can feel like we need or want to say yes to everything – the fun weekend plans, that big project at work, family commitments but without clear boundaries, we may find ourselves feeling overwhelmed, stressed, and even resentful as we stretch ourselves too thin in an attempt to meet everyone’s demands. Boundaries define what we perceive as acceptable and unacceptable in our interactions with ourselves and others, both in our personal and professional lives. Establishing and upholding boundaries is not only about protecting our time and energy but also about fostering healthy, respectful relationships with others.  Understanding Boundaries: What Are They? Boundaries can be thought of as personal limits that help to safeguard our needs, values, and energy. They set the tone for how we interact with others and how we allow others to treat us. Some may build very high and rigid boundaries, which can be an isolating experience that distances us from people. Some may lack boundaries which can leave us vulnerable and with a loss of identity.  In a professional setting, boundaries are crucial to avoid burnout, enhance productivity, and maintain a sense of balance. While in personal relationships, they protect our emotional health and ensure that interactions remain respectful and supportive. Why Boundaries Matter Without boundaries, it’s easy to fall into patterns of people-pleasing, overworking, or neglecting our own needs and can lead to a variety of negative outcomes, including: Burnout: Continuously taking on too many responsibilities or neglecting self-care leads to exhaustion, irritability, and a sense of being overwhelmed. Resentment: When we fail to establish boundaries, we may feel taken advantage of, leading to negative emotions and strained relationships. Poor Work-Life Balance: Without boundaries, our personal and professional lives can blur, making it difficult to switch off and enjoy downtime. Decreased Productivity: When we don’t protect our time and energy, we may find ourselves less focused, less efficient, and prone to making mistakes. How to set boundaries Setting and maintaining healthy boundaries is a complex ongoing process. Everyone has different boundaries, so it may be hard to know where to start. To set boundaries, you must understand what you need to create an environment where you can function at your best. Boundaries can be a whole range of aspects in your life. They can be physical, emotional, intellectual, financial, or sexual. They can be rigid, non-negotiable, flexible or compromising. You might set boundaries around your time, your privacy, what topics you’re comfortable discussing — anything to protect your emotional and physical space. Setting boundaries require self-awareness. Be clear and honest with yourself and others about your expectations, what you’re comfortable with and what you need. Know Your Limits The first step in setting boundaries is understanding your limits and own needs. It’s important to be honest with yourself about what you can handle. Take the time to reflect on what is sustainable to you, your feelings, and what your body and mind are telling you. This involves assessing your personal and professional capacity, for example, what your workload is like, how much time you can dedicate to a task or obligation, maybe you might need time alone to recharge every so often. Communicate Your Boundaries Once you have a clear understanding of your limits, it's essential to communicate them to others. In the workplace, this could mean saying “no” to requests that conflict with your priorities or setting clear expectations around response times to emails and messages. Express your boundaries calmly and clearly, and make sure others understand what is and isn’t acceptable. Being assertive doesn't mean being rude or dismissive, but rather confidently expressing your needs and limitations in a way that is respectful to both yourself and others. Enforce Your Boundaries Setting boundaries is only effective if you follow through and enforce them. Be consistent in your responses and actions. If someone crosses your boundaries, gently but firmly remind them of your limits. Be patient but stay firm in protecting your boundaries. Prioritise Your Time Respect your time and encourage others to do the same. This helps maintain a sense of control over your day and reduces the chance of burnout. Time boundaries help you protect your schedule, making sure you’re not overcommitting or stretching yourself too thin. Consider setting limits on when you check your work email or turn off notifications outside of work hours. Create a clear divide between work and personal time to avoid feeling like you’re always “on call.” Practice Self-Care Setting boundaries also means prioritising your wellbeing by practicing self-care. Whether it’s taking a break from social obligations or carving out time for a hobby, respecting your need for personal space and time is an essential part of maintaining healthy relationships. Don’t feel guilty for saying “no” to social events or family gatherings if it interferes with your wellbeing. Setting boundaries is essential for maintaining a healthy balance between our personal and professional lives. They protect our mental and emotional wellbeing, ensure that we maintain healthy relationships, and allow us to prioritise our needs without guilt. While setting boundaries can be challenging, it’s a necessary skill that enables us to live more fulfilling, balanced lives. By understanding and communicating our limits, practicing self-care, and enforcing our boundaries, we create space for personal growth, respect, and peace of mind. Ultimately, healthy boundaries are the foundation of a happier, more productive life. 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.

The term emotional intelligence is something we hear a lot of these days and has become a buzzword of sorts in the wellness space. However, it is a critical skill and its importance on our wellbeing, work performance and interpersonal relationships shouldn't be underestimated. Emotional intelligence is defined as the ability to identify and regulate one's emotions and understand the emotions of others. Here, we look at emotional intelligence, its impacts, and how to develop and improve it. Characteristics of emotional intelligence Essentially, emotional intelligence is being aware of our emotions, how they drive behaviour and impact ourselves and others (negatively and positively). Some experts even believe that it is more important in determining life success than IQ. There are certain traits and key signs associated with emotional intelligence. Some include: An ability to identify and describe how you and other people are feeling Self-confidence and acceptance Being able to accept and let go of mistakes and move on quickly Acceptance and embracing of change Feelings of empathy and concern for others Being sensitive and astute to others’ feelings and emotions Being able to manage emotions in difficult situations or within conflict The 5 elements of emotional intelligence According to psychologist Daniel Goleman, who popularised the concept, there are five components to emotional intelligence. Self-awareness Self-awareness is considered the core foundation of emotional intelligence. Strong self-awareness is recognising and understanding your emotions, knowing why you are feeling a certain way and acknowledging their impact on you and others. It is also about knowing your strengths and weaknesses, what your values are and having a strong moral compass. Self-awareness is a key skill in managing our wellbeing too, it helps with decision-making and helps you instinctively make the right choices for you. Conversely, it is suggested those with lower EI exhibit uncontrolled and misunderstood emotions which can heighten their susceptibility to a host of mental health concerns such as stress, anxiety, and depression. Self-regulation Once you have an awareness over your emotions, the next step is being able to manage and regulate your emotions – particularly the negative ones. This is not to be misconstrued as bottling up or hiding your true feelings. Self-regulation is about expressing yourself appropriately. It is one’s ability not to act impulsively or hastily based on emotions, steady self-regulation allows us to reduce how intense our emotions and reactions are. Motivation The next element is the ability to motivate, not only yourself but others too. Motivation is the drive to improve ourselves, set standards and expectations for ourselves and our desire to achieve. This type of motivation goes beyond external rewards though, it is based on a desire to fulfill inner needs and goals. In a work setting, those who are highly motivated tend to be action-oriented, always looking for ways to do things betters, are very committed, and like to take the initiative. Empathy Being empathetic is another key foundation of good emotional intelligence. An important interpersonal skill, empathy is having an understanding of others’ thoughts, feelings and emotions and respecting their point of view. Empathy for others can help foster stronger relationships and is especially vital in the workplace as it is integral to understanding workplace dynamics, influences and how different situations can be interpreted. It can also guide the interactions we have with different people we encounter daily. Social Skills The final element in the emotional intelligence concept is social skills, which is the ability to properly manage others’ emotions, and the ability to connect, interact, influence and work with a range of people effectively. Having strong social skills allows people to build strong and meaningful relationships. In work settings, people can benefit from effective social skills as it allows us to develop strong rapport and trust. In emotional intelligence, social skills include active listening, verbal communication skill, non-verbal communication skills, leadership and persuasiveness. Take a look at our Communicating with impact webinar to learn more about building these key communication skills. Developing our emotional intelligence Emotional intelligence infiltrates all aspects of our lives and is essential for understanding ourselves as well as how successful we are in navigating our social world. Research has found being emotionally intelligent is associated with professional success, financial security, fulfilling and meaningful relationships, increased life satisfaction as well as better overall physical and mental health. While some tend to be more naturally adept, the good news is that these skills can be learned, developed, and strengthen over time. Here are some ways you can strengthen your emotional intelligence. Know yourself – Practice and develop your own self-awareness by becoming more in tune with your emotions and your emotional reactions and responses. Knowing what and how you are feeling can help you identify and process your emotions and strengthen your ability to communicate them in a healthy way. To strengthen your awareness, make a note of when you are experiencing strong feelings, what made you feel that way, and if there were any adverse reactions to those feelings. Communicate and listen – Strong communication skills are essential for developing emotional intelligence and crucial for building strong relationships. Work on communicating openly and be willing to share your own feelings. People communicate verbally and non-verbally, so it is helpful to actively listen and observe reactions.  Active listening involves listening with all senses and paying full attention to the speaker. To develop this skill try nodding along, asking questions or repeating points they have made to show you are listening and understand what the speaker is saying. Empathy – Be mindful of how others may be feeling. While you may not feel that way or have a differing stance in a situation, being empathic means you can imagine yourself in someone else’s position and can acknowledge how and why they may be feeling a certain way. To build empathy, take the other person’s feelings into consideration in a way that is respectful and comforting to the other person. The Thrive Wellbeing Hub provides free practical and emotional support 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

Healthy Strategies to Combat Stress and Boost Your Well-Being In today’s fast-paced world, stress isn’t just an inconvenience it’s a silent epidemic. It seeps into every part of our lives, affecting our health, our productivity, our relationships, and even the way we show up for ourselves. Chronic stress doesn’t just weigh on our minds it impacts our bodies, too. And the consequences are often more severe than we realise. But what if the solution to stress doesn’t require an overhaul of your entire life? What if it’s about making small, 1% improvements every day—simple, manageable shifts that transform your well-being without overwhelming you? The High Cost of Stress: What’s Really Happening to Our Bodies? We hear a lot about the “dangers of stress,” but do we truly understand its toll on our health? Stress is linked to over 80% of doctor visits worldwide, contributing to a host of physical and mental health problems. From digestive issues to heart disease, the physical manifestations of stress are profound and the financial cost is staggering. In Ireland alone, stress-related absenteeism leads to the loss of 11 million workdays every year, costing the economy €1.5 billion. But the true cost of stress is personal. It impacts our relationships, our sense of self, and our overall well-being. Even more concerning, younger generations particularly millennials are on track to live shorter lives than their parents for the first time in modern history, largely due to lifestyle diseases tied to stress and poor health habits. While we can’t change the entire system, we can take charge of our own health. The good news is, the path to improvement doesn’t require dramatic changes. The solution is found in consistent, small steps—what I like to call the 1% approach. Why 1%? Small Shifts for Big Results You might be wondering: Can such tiny changes really have a meaningful impact? The answer is; absolutely. Let’s break it down: 1% of 24 hours is just 15 minutes. That’s it. Think about it just 15 minutes to breathe, stretch, journal, meditate, or take a mindful walk during your lunch break. When you commit to small, daily actions like this, over time they can shift the way you feel, the way you manage stress, and the way you take care of your body. By focusing on 1% improvements every day, you build habits that stick. This approach isn’t about overwhelming yourself with huge goals, it’s about showing up for yourself in manageable, meaningful ways. And the beauty of small changes is that they’re sustainable. Little by little, they lead to lasting transformation. Building Lasting Habits: Ability Over Motivation One of the biggest challenges people face when trying to make lasting changes is relying too heavily on motivation. We often think we need to feel inspired or have an overwhelming desire to act in order to make a change. The truth is, ability not motivation is the real key to success. Motivation can come and go, but the ability to create small, sustainable habits will carry you through. Instead of aiming for perfection or waiting for the “right” moment, start small. Focus on what you can do, not on an unrealistic, massive goal. The secret is consistency. Whether it’s taking 15 minutes to meditate, drink more water, or take a brisk walk, these small actions compound over time and before you know it, they become second nature. Scheduling: A Powerful Tool for Boundary-Setting and Self-Care In today’s digital world, it’s easy to feel like time slips through your fingers. The constant ping of emails, messages, and reminders makes it feel as though there’s never enough time for ourselves. But did you know that scheduling can be one of your most powerful tools for boundary-setting and self-care? When we schedule breaks, lunch hours, and time for clean rest and self-care, we take control of our day and, by extension, our lives. Scheduling isn’t about micromanaging every minute; it’s about intentionally carving out time for the things that matter most, including your mental and physical health. By setting aside time for rest, exercise, and mindfulness, we send a clear message to ourselves that we’re worth the investment. And here’s the kicker: Scheduling can actually reduce stress. When you plan your day thoughtfully rather than reacting to a constant stream of demands—you create space for balance, clarity, and self-compassion. It’s all about setting boundaries that protect your well-being, even in the busiest times. It’s time to take control—one small step at a time. Written by Róna Girvan for Thrive. Róna spoke at Thrive and the Cork Society’s Blue Monday Webinar, Balanced Living, 1% at a time, where she shared her 1% solutions to balanced living. You can watch the webinar on-demand here. Róna Girvan (Dr Róna Anderson) is a GP, Lifestyle Physician, and Life Coach. With a passion for empowering people to take control of their health and well-being, Róna combines her medical expertise with practical coaching strategies to help others lead healthier, more balanced lives. As a mother of two and a wellness advocate, she understands first-hand the challenges of juggling work, life, and self-care. Instagram: @the.balance.doctor email: thebalancedoctor2024@gmail.com.

Our Thriving Stories series dives into the real-life experiences of members in our profession and what they do to prioritise their wellbeing. Here, we hear from Rachel McCann, Director at Grant Thornton and chair of the Institute's Cork Society.  How do you prioritize your mental health, and what helps you manage stress? I try and take time out for me for 1 hour a day- I try a swim at the beach all year round 1-2 times a week followed by a beach sauna, do a strength class 3 times a week and for the really bad days I take a football down to the pitch and kick it around the place- always feel better after it!   How do you approach nutrition, and what are some of your favourite healthy meals or snacks?  I am making a more conscious effort for 2025- I do think as busy professionals we tend to grab and go. I spend a lot of time working between Cork, Kerry and Dublin and previously it was whatever came to hand. This year I am making more of an effort to meal prep on a Sunday so it is a case of just heating something up in the evening or taking lunch/breakfast with you- I have become a huge fan of overnight oats in the morning or also following Joe Wicks- he has very quick tasty recipes online. Who do you turn to for support when you’re feeling overwhelmed or struggling with your wellbeing?  Friends and family- great to have 2-3 people to be able to pick up the phone, have a rant and them to say are you finished now and make you laugh again. Also good to have someone point out the bigger picture- I do think we can stress on the smaller items and maybe sometimes looking at the bigger picture puts life in perspective.  How do you maintain a healthy work-life balance, especially during busy times?  Someone recently said the term work life integration to me and I actually think I’ll be stealing it- I think we all know what’s important outside of work and so we need to focus on ways of integrating those priorities into daily schedules- if its that you need to be gone by 5pm to watch a soccer match/school play well then maybe the trade is working through lunch or starting/finishing a bit later to make sure you don’t miss the important items. On the busier days I think it is about ensuring you block calendar time to eat and getting out even for 30 mins for fresh air and being selfish to make sure no one takes those slots.  In what ways do you think community involvement or social connections impact overall wellbeing?  I think it has a huge bearing- I play Mothers and Others football locally in Kerry and its great to go and meet people who are managing work, kids, elderly parents- all life stresses we all face. The best bit is you get to see no one has it all together all the time and sometimes it nice just to laugh about all the chaos while getting out in fresh air and improving fitness. Half the time I try to come up with an excuse not to go at 7pm but every time I do I come back in better form, motivated for the week ahead and more energised. 

Chartered Accountants Worldwide has launched its inaugural global report into the resilience of the Chartered Accountancy profession— a groundbreaking study conducted by Chartered Accountants Worldwide Wellbeing Taskforce in collaboration with the Resilience Institute. View the Global Wellbeing Report here.  This report examines the state of resilience and well-being within the Chartered Accountancy profession, drawing on insights from a global survey of 697 Chartered Accountants. While Chartered Accountants play a critical role in safeguarding financial integrity, their work often entails significant stress and complexity. Dive deeper into the Global wellbeing report with the experts behind the research. In this must-watch companion episode of Difference Makers Discuss, the report’s authors and the Dee France, Chair of the Chartered Accountants Worldwide global wellbeing taskforce break down key insights and share immediately actionable tips to help you thrive—both professionally and personally. Watch now and start making positive changes today: Building Resilience and Well-Being in the Accountancy Profession The survey highlights key strengths—curiosity, altruism, and creativity—that drive success within the profession. However, it also uncovers challenges such as multitasking, avoidance, and worry, which can erode resilience and mental health. Addressing these issues through targeted skill development and resilience training presents an opportunity to foster a thriving and sustainable profession. As trusted advisors and business leaders, Chartered Accountants have a unique chance to lead by example, cultivating workplace cultures where well-being is not an afterthought but an integral part of daily practice. By prioritising resilience, the profession can set a powerful precedent, showing that success and well-being can—and must—go hand in hand. Dee France, Wellbeing and Support Lead at Chartered Accountants Ireland and Chair of the Chartered Accountants Worldwide Wellbeing Taskforce commenting on the findings said "It's important to look at the challenges within the profession and the one that came up in the study itself; multi-tasking, hyper vigilance and poor sleep quality were defined".  View the Global Wellbeing Report

In this article, the Thrive Wellbeing Hub looks at an epidemic that Ireland is facing and that is high levels of loneliness.  Many of us feel lonely from time to time. However, everyone’s experience of loneliness is different and personal. It is widely believed those who experience loneliness are those who may live alone or don’t have many friends or family around. Conversely, you can have lots of social connections, support and contact but still feel like you are alone. Loneliness can be compounded by stigma, but it is an epidemic and levels are prevalent, especially here in Ireland. A survey carried out by the European Commission’s Joint Research Centre (JRC) reported Ireland has the highest levels of loneliness in Europe with over 20% of respondents reporting feeling lonely. Another research report by Irish Life found that more than one in three adults in Ireland would describe themselves as lonely or isolated. Other studies and research have linked loneliness and isolation with serious health and wellbeing impacts. It has been suggested isolation; Increases the risk for all causes of premature death – rivalling smoking, obesity and inactivity. Increases the risk of dementia by 50%. Increases the risk of heart disease and stroke by 29% and 32% respectively.  Associated with higher rates of depression anxiety and suicide. Quality over Quantity Loneliness is a state of distress where there is a gap in desire for social connection and actual experiences of it. Humans are inherently social creatures that benefit greatly from quality relationships that make us feel safe, valued and feed our sense of purpose. Depending on your personality, the amount of social interaction needed varies from person to person. Loneliness is linked to the quality of relationships as opposed to the number of relationships. A lack of authenticity in our relationships can feed feelings of loneliness and even those in relationships, those with large friend groups or those surrounded by people daily can experience deep loneliness. Certain times or life events can also affect our levels of loneliness and isolation. For example, feeling lonely around Christmas or Valentine’s Day, or missing someone after a bereavement. A common measure for loneliness is the UCLA loneliness scale which asks individuals how often they feel the following; Feel they lack companionship Feel left out Feel in tune with the people around them Feel outgoing and friendly Feel that there are people they can turn to Dealing with it While an easy fix may seem elusive, there are lots of ways to deal with loneliness and isolation. A major hindrance in treating loneliness is many may feel reluctant to even acknowledge it or how it affects them. Feel the feelings It is important to know loneliness is a totally normal characteristic of life and it doesn’t mean there is something wrong with you. Everyone goes through lonely periods and feelings of isolation often come and go. Accept that you feel lonely presently and that is okay, and that there will be times when you won’t feel this way. It’s also important to remember you’re not the only person to feel this way. Sometimes, there is a comfort in knowing you’re not alone in your loneliness. Talk it out It is a difficult situation to open up about but there is no shame in feeling lonely. Finding someone to speak and open up to can really help in so many ways. It could be that you need or would prefer to talk to a professional – there are plenty of support services out there including the mental health support from Thrive which includes counselling and coaching. Company of 1 There is a huge difference between being alone and being lonely. Improving your relationship with yourself can help tremendously in combating feelings of loneliness. Use alone time to get in touch with yourself and to feel more comfortable with just yourself for company. Spending time alone can be liberating and can be a great way to wind down. You have the power to be your own best friend and liking your own company is a step towards better confidence. Distract Keeping yourself busy is a great way to improve your feelings of loneliness. Starting a hobby or delving into your interests can help you to feel less alone and a way to pass the time. It also allows room for connection if in a group setting and volunteering can help strengthen your sense of purpose and meaning. Always wanted to learn a new language? This could be the perfect time to commit. The Thrive Wellbeing Hub has many supports in place to help you tackle difficult feelings whether it loneliness or other emotional distress. Take a look at the supports we provide. You can contact the thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294