Bad days happen. We all have them, those days when we feel a bit down or low and nothing seems to go our way. It’s normal to have a few down days every now and then but you don’t have to resign yourself to a bad day or let a bad mood dominate you. Here the Thrive wellbeing team shares some quick strategies for an instant lift in mood and help put a smile on your face.  Understand and observe your mood To manage our mood, we need to observe them and understand why we are feeling that way. If you are having a bad day, take note of your feelings – are you feeling sad, angry, frustrated?  Reflect on what happened that led you to feel like this and whether the day got worse or better. Observe where your mood is steering you and tell yourself that you can master and control your mood. Music Listening to music can have a major impact on how you are feeling. Research shows that music can influence our emotions as it can boost the production of dopamine and serotonin in the brain, which evokes feelings of happiness, relaxes the mind and body, and relieves stress. There are countless mood-boosting playlists on Spotify if you are looking for inspiration. Move Endorphins trigger a positive feeling in the body which helps instantly boost your mood. So, get those endorphins pumping by engaging in some movement – dance, shake your body, do some jumping jacks, or get outside for a walk. Any movement will help lift your mood and calm you down. Smile It sounds cheesy but it is amazing what smiling can do. Research has indicated that the simple act of smiling activates mood-boosting hormones and can literally ‘trick’ your brain into a state of happiness and improve your positivity. It can even boost your immune system. This applies to genuine and not-so-genuine smiles, so fake it ‘til you make it!  Release the emotions Suppressing or holding onto your emotions can lead to further negative thinking, it can even lead to physical stress on the body. So, it is always best to let it out. If you feel sad, allow yourself to cry. Feeling angry, scream. Feeling overwhelmed, mediate. Whatever outlet you choose, it is important to release the emotion and let go of the negative energy. Do something new Routine is good for us but switching it up from time to time and adding something that is out of the norm for us can really brighten up a day. Studies suggest that those who engage in a variety of experiences are more likely to retain positive emotions. Try a different coffee order, add a pastry with it, take a different route home, go to the cinema or even wear something you wouldn’t normally wear. Anything that challenges our routine a little will give you a lift. Do something nice for someone else A quick good deed or small act of kindness can go a long way to helping us feel more positive. Taking the focus away from yourself and doing something nice for someone else can make your feel good and instantly boost your happiness. Good Company Having a conversation with a friend or loved one is another great way to combat a low mood. Vent if you need to, as sharing can make you feel better and take the weight out of your feelings. A fun, light-hearted conversation will help put a smile on your and take your mind away from whatever is causing a low mood. If you find a low mood is persistent and impacting your day-to-day, you may consider seeking support. The Thrive Wellbeing Hub offers confidential wellbeing support such as a one-to-one listening service, wellbeing coaching, and professional counselling.   We also host a wealth of insightful and practical wellbeing webinars that may help you in your efforts, you can visit our Help & Guides page to view. For more advice, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294.

A life that is full of happiness, vibrancy, and vitality is something we all hope for and strive to achieve. But what does a life of vitality actually entail? Vitality is defined as the state of being strong and active, being full of life and energy. It is the exuberance of physical, mental, and emotional strength. It is about the feeling of aliveness - living life to the fullest and finding zest in every situation. Here the Thrive wellbeing team shares its tips for living a life full of vitality. Our vitality for life is of critical importance and is something that correlates with good wellbeing and is a contributor to our overall happiness and wellness. Increased vitality can help boost our productivity, help build better coping skills and enhance our ability to manage and navigate our emotions. Self-care for improved vitality Self-care may seem like a trendy term these days, but when you invest in and make time for yourself, it can translate into feeling better about yourself. Self-care is often misunderstood but it essentially means checking in with yourself physically, mentally, emotionally, and spiritually. Self-care looks different to everyone. It is important to focus and identify what activities are fulfilling to you and make you feel good. It can also help ignite a spark and passion to take care of other aspects of our lives. This time for reflection and self-care can increase your propensity for a life of vitality. The need for self-compassion Self-compassion is an essential part of a lifestyle of vitality. In its most basic sense, self-compassion is being nice to yourself. The core elements of self-compassion are kindness, common humanity, and mindfulness. Self-compassionate individuals tend to care for and nurture themselves and others – making their world a better place to live. By taming your own inner critic, you can improve your relationships, wellbeing and lust for life. Being kind and compassionate can increase resilience and exuberance and strengthen the connection with yourself and others which greatly benefits us mentally, physically, and spiritually.  Mind & body nourishment Lifestyle factors such as physical activity, healthy and balanced nutrition, and good quality sleep are valuable components to good overall wellbeing but can also help us build the energy reserves needed to live with vitality. Contrary to belief, exercise actually increases our energy levels. Nurturing our bodies with the nutrients and vitamins it needs, getting proper rest and relaxation and moving our bodies allows us to experience a healthier, more positive life and allows us to perform to our best ability. Finding the positive A positive outlook or mindset is key to living with vitality. Having an optimistic outlook on life enables you to see yourself and the world from a positive, uplifting, and encouraging viewpoint. Appreciating the small moments, the beauty in life, and positive thinking are powerful ways to reduce stress and improve your wellbeing. However, it can be a struggle to maintain optimism in our day-to-day. Mediating, practicing gratitude, being present, immersing yourself in nature, and spending meaningful time with loved ones are some techniques that can help instill and engrain positivity into our lives. This in turn helps us improve our overall vitality and zest for life. Vitality is all about creating more energy and positivity in our lives. When we are energised and positive, our health improves, we feel happier and therefore lead a life that is thriving and full of vitality.

Many parents feel mixed emotions when their child starts university. If your child is about to leave home for a new life as a student, you'll no doubt feel happy that they're embarking on an exciting new venture. At the same time, you may also be feeling a sense of sadness. These mixed feelings are common and you may be experiencing something called ‘empty nest syndrome'. What is empty nest syndrome? Empty nest syndrome is a term coined to describe the feelings of loneliness and sadness some parents experience when their children grow up and leave home. Some common emotions you may experience include: Feelings of sadness, loss or grief Feeling like you have a lack of purpose Having a sense of loneliness Being worried about your child's safety or ability to look after themselves Empty nest syndrome is more common than you may think. Many parents worry about their child and how they will cope with being away from home, while others are troubled by the idea their relationship with their partner might suffer now they're on their own again. Smoothing the transition If your child is starting student life soon, here are some of the things you can do to make the transition from being an empty nester to having a new zest for life as easy as possible: Talk to other empty nesters If your child is about to leave for university, you probably know other parents who are in the same boat. If you do, talking to them about your feelings can help you understand that you're not alone. Getting things off your chest and acknowledging how you feel can bring immediate relief too, especially if you can speak to someone who knows what you're going through. Reconnect as a couple Many parents struggle with empty nest syndrome because they feel they've lost touch with their partner over the years – and now all of a sudden it's just the 2 of them. If this happens to you, don't keep it to yourself, tell your partner how you feel. With all that extra privacy in the house you can start to rekindle your relationship and get to know one another again. Try doing things you used to do for fun before your family came along, such as having more evenings out or more weekends away. Or you could finally take that trip of a lifetime you've always dreamt of. It may feel strange when you start doing things for yourselves after decades of putting your children first, but having more quality time together should do wonders for your relationship. Take some time out Getting your child ready for university can be a busy time. Preparing them for an independent life means making sure they can cook for themselves, do their own laundry and lots more. So when the day finally comes, give yourself permission to take it easy for a week or two. Without any children to look after you can eat whatever you want, sleep in at the weekend and forget about washing and ironing. Indulge yourself – it could help you start to appreciate your new-found freedom. Delay any drastic changes Once your children have left home you may be tempted to make changes, such as moving house for instance. But while it may feel a big part of your life is coming to an end, take the time to fully adjust to your new situation before you make any major decisions. Get active Being more physically active is a great way to boost your mood as it helps your body release 'feel-good' hormones called endorphins. Try to take up active leisure pursuits that happen outdoors, as studies suggest there's a positive relationship between exposure to nature and positive mental health. If you can be moderately active for at least 150 minutes a week, you'll improve your physical health too. Try not to pester Even when you live apart you can still be close to your children. Today's technology means it's never been easier to stay in touch by phone, email, text and video chat. When your child first leaves they'll probably want to stay in touch regularly too. But it's important to give them space to adjust to their new life, so try to avoid smothering them by constantly monitoring their social media or calling them too often. While your initial outlook may be gloomy when your last child leaves, you'll soon start seeing the positives. You've done a great job raising your family, but now it's your time. 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.

We all experience periods in life that contribute to increased stress levels and anxiousness. Be it exams, a work deadline looming, moments of uncertainty, crisis, or big life events.  However, it is how we cope through life’s ups and downs that is important. Maintaining good wellbeing is a crucial aspect of living that can help us endure and cope with periods of stress instead of floundering or struggling to cope effectively. And breathe… In moments of stress or anxiety our breathing patterns change.  You might notice your breath is shallow, out of sync or you might find yourself holding in your breath at times. This creates a vicious cycle as out of control breathing is caused by stress but also causes stress, prolonging the symptoms and making them worse. Whereas deep, controlled breathing has the opposite effect. A slow and steady inhalation and exhalation signals the parasympathetic nervous system to calm the body down. As our breathing is an automatic, unconscious, habitual function of the body, we might not even notice how we are breathing. Therefore, it is important to tune into your breath. There are countless breathing techniques which helps relax the body and mind, but the general aim is to shift from quick, shallow upper torso breathing to a slow, deep abdominal breath.  Take a minute to focus on your breathing and its pattern. Then place your hand on your stomach and strive to feel the abdomen expand and contract as you breathe in and out. Pay attention to how you feel after engaging in this breathing technique, you are sure to feel calmer. Food for thought We all know the tendency to comfort eat when feeling stressed or emotional and it can be tempting to seek out sugary, high calorie, high fat foods for instant gratification or out of sheer convenience. This response however only works in the very short term and again can aggravate our stress levels. Stress and anxiousness can create digestive and gut issues. Simple things like drinking more water to stay hydrated, reducing your caffeine intake and eating three balanced meals each day can help. Stress can leave your energy reserves depleted and low on essential vitamins and minerals.  Consume plenty of wholesome food that is rich in good nutrients.  Foods high in Vitamin C are understood to reduce anxiety levels, while green leafy vegetables and nuts are high in magnesium which can help to down-regulate our stress hormones. Rest and digest For our brain to function optimally it needs rest and this responsibility falls to the parasympathetic nervous system, also known as the rest and digest system. The parasympathetic nervous system slows our stress response by releasing hormones that relax the mind and body and is where digestion, detoxifying and healing occur. To activate the rest and digest system, there is no other option but to relax. For some that is mediation, practising yoga or indulging in some self-care.  Self-care has become a popular notion in recent years, but it is not all bubble baths and face masks. Forms of self-care can be spending time in nature, exercising, reading, journaling, colouring, tidying your surrounds or spending time with loved ones. Simply put, self-care practises are tools to help ease our response to stress and enhance our body and mind’s ability to rest, reflect and replenish. It is important to also take regular breaks throughout the day, a brief pause in momentum allows the brain space to think and process information and brings clarity that helps you feel in control and ultimately reduce stress. Get some ZZZs The power of sleep to regulate our stress levels should not be understated. Stress and anxiety can lead to sleeping problems and a lack of sleep can affect your general wellbeing – again another vicious cycle we can find ourselves in. When we are not getting enough sleep, it is more difficult to regulate our mood, emotions, and reactions.  It can affect our concentration, memory and even lead to poor decision making. It’s not always possible to get as much sleep as we would like, generally we should be aiming for at least 6 hours of sleep a night but ideally, we should aim for 7-8 hours.  To feel well rested, it is important we develop habits and routines that aid our ability to drift off. Create a healthy sleep routine by going to bed and getting up at the same time every day, avoid lie-ins and naps that can then disrupt our natural sleep cycle. Start your own personal wind-down by creating a night-time routine that you then begin to associate with sleep. It can be as simple as brushing your teeth and washing your face, developing a night-time skincare routine, reading a book, or stretching.   This is one of the harder habits to develop but try to limit your use of technology an hour before bed. Our devices keep us awake and stimulate the brain through the activity itself but also from the blue light emitted from the screen. Most phones these days have a blue light filter and can be scheduled to switch on at a certain time.

What is stress, and is it bad for you? The dictionary definition of stress is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances”. In a medical or biological context, stress is viewed as a physical, mental, or emotional factor that causes bodily or mental tension. Stresses can be external (arising from environmental, psychological or social situations) or internal (stemming from an illness or a medical procedure). Stress can initiate the ‘fight or flight’ response, a complex reaction of neurologic and endocrinologic systems. And so we start to see the see-saw relationship we have with stress. It is needed to charge our body and mind, so we can best prepare to deal with challenging situations. It also releases adrenaline to make us the strongest and most productive we can be – this is our friend. However, it is when this delicate balance is tipped that it becomes our foe. The two sides of stress For me, good stress is the feeling before an Ironman – I am nervous, tense, anxious (and indeed, often questioning why I am here!) However, I know that this feeling means my body is preparing for pressure and that the adrenaline being released will fuel my muscles. It is the feeling before a presentation in work or a tough meeting – to some extent, it is a comfort as I know that this will ensure my reactions are charged and I will deal with unanticipated questions. However, stress becomes a problem when it significantly affects our emotional well-being and our ability to function at home, work or in our relationships. For a professional accountant, this pressure can sometimes arise from our work environment and as a member of the community of accountants, we should all be aware of the warning signs in others. Critically, the pressure often begins at the start of our career when we are juggling study, lectures, learning the tools of our trade with clients and dealing with our peers. However, throughout our careers, the lifecycle of an accountant exposes us to different pressures at different times.  It is okay not to be okay While we have come a long way in our ability to talk about our mental health, our profession appears slow to fully embrace the acknowledgement that it is okay not to be okay. From my interaction with students in the profession and my peers, who are often employers, we are still not 100% comfortable, or indeed perhaps don’t fully understand the impact stress can have on a person. Also, not all places of work have a safe environment in which individuals can talk openly. Yes, I am generalising here, but would you honestly feel 100% comfortable telling your employer that you were off on sick leave with mental health issues? If the answer is no, then as an employee or an employer we have an issue. And let us be honest, statistics demonstrate that we should see these sick certs as, on average, stress, anxiety and depression account for nearly half of all sick days taken in Ireland and the UK. Stark statistics Is stress, and the related side-effects when it becomes too much for us, more prevalent in accountants? Research by the Chartered Accountants Benevolent Association in the UK shows that more than eight out of 10 accountants suffer from stress-related problems. Over a quarter of accountants said they drink more than the recommended level and the study revealed that the suicide rate for female accountants is three times higher than the average for other occupations. Stark statistics. So, what can we do as a profession?  Well, we can ensure that our workplaces are open and transparent and that, most importantly, all staff can talk, voice their concerns and articulate when they are feeling stressed. We don’t need to go full throttle and bring in the massage chairs and yoga mats (even though this has been proven to help). However, we do need to ensure that as a community of accountants, we are there to assist each other and spot the warning signs. It is okay not to feel okay – and the more we say it and really believe it, the more we will help break the stigma of mental health and ensure that the profession is a compassionate one that supports its members and enables and empowers people to speak up. If any of the above strikes a chord with you, please note that CA SUPPORT is available to all members to help with matters of mental health. Sinead Donovan FCA is a Partner in Financial Accounting and Advisory Services at Grant Thornton.