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Maintaining and achieving good health is imperative for our physical and mental wellbeing. However, there are barriers that can get in the way of keeping our body and mind healthy, especially for men. Therefore, it is important to recognise what prevents or deters men from seeking help and support when it comes to their health. Here, the Thrive Wellbeing Hub explores these barriers and shares simple but effective steps to keeping healthy both physically and mentally. Knowledge & Awareness Although men are not a homogenous group, there are similarities when it comes to awareness and knowledge of health issues compared to females. Men are prone to engage in more unhealthy habits compared to females. Females on average have a higher life expectancy, males tend to have higher rates of obesity, a greater proportion of males smoke, and there is higher participation in binge drinking and drug use. Poor lifestyles are responsible for a large proportion of chronic diseases. The four main causes of death among males in Ireland are cancer, circulatory system diseases, respiratory system diseases, and external causes of injury and poisoning. It is suggested that men tend to be less informed about the risk factors, causation and symptoms of poor health and certain diseases. This lack of knowledge and awareness may prevent men from seeking help as they are simply unaware of the symptoms surrounding certain illnesses. Therefore, it is important for us to educate ourselves on the signs and symptoms of poor health. Perception As outlined above, men tend to adopt unhealthier behaviours and are at greater risk for all leading causes of death. However, men are less likely to consult or visit a health professional compared to women and perception is a significant barrier to males engaging in health-seeking behaviours. This is where the severity of a health concern is underestimated or brushed off as nothing serious. Late presentation to health services is a cause for concern and can lead to health issues worsening or becoming untreatable. It's important to take action as soon as you notice something isn't quite right. Stigma Gender roles and the construct of masculinity have been cited as barriers to men looking after their health, especially when it comes to mental health. Perceptions associated with masculinity can result in men being more reluctant to speak out on mental health issues or engage in help-seeking behaviour for fear of being seen as weak or not embodying the traditional and frankly outdated attributes of what is considered masculine. This stigma allows for men’s mental health needs to often fly under the radar. This is evident in the high suicide rates of males in Ireland. In 2023, there were 232 male deaths by suicide, accounting for three out of every four suicide deaths in Ireland (CSO).  Thankfully, this ideology is shifting, and men’s attitudes and awareness of mental health are changing. Being honest and open with yourself about how you are feeling and communicating this to loved ones or a mental health professional is so important. Proactive Steps Men and those who support them have an active role to play in encouraging and supporting men to take small steps to be proactive in both their physical and mental health. Let’s challenge ourselves to take action and incorporate small changes to help improve our overall health: Eat well Exercise and spend time outdoors Reduce alcohol intake Know the signs of poor mental health, suicidal ideations, and other health conditions Schedule a medical, arrange a blood test and engage in screening services and programmes Talk and Listen – Confide in a loved one or someone impartial, ask if everything is okay, listen and help empower the men in our lives to take action If you are struggling with your mental or emotional wellbeing, Thrive can help you on your journey to better health. For wellbeing advice, 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

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 Meabh Cahill, Tax Associate at Grant Thornton NI Director and chair of the Institute's student society, CASSI. How do you prioritize your mental health, and what helps you manage stress? Mental health is an important topic to me as I believe it affects us as much as our physical health. I prioritise my mental health by using practices in my life that help me to be mindful such as yoga, being outside or even reading a book. Taking some time away from the stresses of life to be away from stressing thoughts or away from a screen is really key for me to manage stress. What role does physical activity play in your daily routine, and how do you stay motivated to maintain it? Physical activity plays a big part in my daily routine. I enjoy being outdoors whether this is walking, running, alone or in company, even a 20-minute period spent outside can have a big impact on feeling energised and reset. I play team sports such as tag and touch rugby which help me to get out of my head and think about something other than work or study for a few hours. Motivation is hard so I would say focus on how you will feel after getting out, count to 5 and get out the door! You will never regret doing it but you might regret it if you don’t. What are some self-care practices you incorporate into your life, and how do they benefit you? It might sound odd but the biggest self-care practice I do for myself is to plan and follow a routine where possible. I know I feel at my best when I am in a routine, and I give myself time to enjoy the little things in life like watching a move in the evening. If I know I need to do something the worst thing I can do for my self-care is procrastinate and put the task off as this causes two issues: the actual task and now the guilty feeling about not having done the task! By planning and sticking to a routine I can spend time doing things I love like sport or seeing my friends and not feel guilty about the tasks I should be doing. What do you think are the biggest barriers we face when it comes to discussing their health and wellbeing? I think we often don’t want to burden others with our problems, so we don’t share how we are feeling, or we feel embarrassed about our feelings. We might find that if we share more often, the reverse might be true in that people can relate with what we are feeling and it might give a friend or family member to confide in you and open up more about their own feelings. What are some areas of your health and wellbeing that you’d like to focus on or improve in the coming year? I would like to try and focus on trying some new activities and having new experiences in 2025. I believe that trying new things and putting yourself outside of your comfort zones can teach you how to deal with difficult feelings and overcoming fear. Sometimes it is easier said than done but that is the plan!

With exam season kicking off this month, it can be an extremely overwhelming and pressured time for students. Dee France, Thrive’s Wellbeing Lead, shares her advice on handling exam stress and anxiety  It is a perfectly normal experience to feel worried and stressed when faced with impending exams or any type of performance situation.  A healthy and ordinary amount of stress can even be good for you, giving you the motivation to push through and keep you focused. However, when worry, self-doubt, fear of failure and the pressure to perform well become too intense, they can interfere negatively with exam preparation and performance.  As feelings of stress push past optimal levels, it can have a devastating effect on our concentration, and our ability to learn, remember and demonstrate what we know.  Causes of exam anxiety  To effectively manage anxiety, it is important to understand why you are feeling this way. There are many variables that may contribute to and relate to these feelings:  Past experience with exams;  Poor preparation, inexperience undergoing exams and unfamiliarity with exam and study techniques;  Poor self-care, such as bad sleep habits, unhealthy eating, lack of exercise and limited relaxation time; Intrusive and unhelpful thinking patterns such as saying to yourself, “I can’t do this” or “I’m going to fail”;  Strong sense of failure; or  Extreme pressure to achieve placed on you by yourself or others. Tips for handling exam anxiety  How you spend your time leading up to your exams can have a huge knock-on effect on your anxiety and stress levels.  Routine  Essential to managing anxiety and stress when faced with exams is creating a study routine early in the year as opposed to haphazardly cramming a year’s worth of learning into a few days.  Design a study schedule and map out how you will spend your days.  Schedule your study time in short, succinct time blocks with a 10-minute break for every hour.  It is important to have a hard stop each evening to allow some time to unwind, and block out a day each week that is revision free. By carving out a comprehensive and realistic schedule, you will focus better, feel in control and be less likely to procrastinate.  Being prepared will help you feel more relaxed and confident and goes a long way to easing stress levels and keeping your nerves in check. Mind and body  When we are busy, other parts of our life can be easily neglected, and we can forget to take care of ourselves.  When it comes to managing anxiety and stress, nourishing your mind and body should not be underestimated.  It is important not to push yourself too hard or overlook your needs.  Regular exercise, eating well and sleeping properly are some of the most effective stress relievers at our disposal and are essential for being at our best physically, mentally and emotionally.  Incorporating fundamental self-care practices into your study routine can ease the pressure of trying to balance your time with other vital activities. Relax  To relieve symptoms of anxiety and stress, practise deep breathing or other relaxation techniques such as progressive muscle relaxation or yoga to help calm the body, alter the body’s response to anxiety and release tension.  In general, relaxation techniques are about refocusing your attention and increasing awareness in the body. It is a good idea to engage in these activities when you are relaxed and practise regularly to reap the benefits.  Ask for help  If you are overwhelmed by upcoming exams, you might find it helpful to share how you are feeling.  At Thrive, we witness a spike in students contacting our services at this time of year regarding exam stress and anxiety, which is one of the most common concerns students are dealing with.  Thrive is the Institute’s dedicated well-being hub, which is freely accessible to all students.  The hub provides a wide range of services tailored to our students' well-being, such as wellness coaching and professional counselling. All services are delivered in complete confidence and are available at any stage of your journey with the Institute.  For more advice or information, check out Thrive’s dedicated wellbeing hub.  Alternatively, you can contact the Wellbeing team by email at: thrive@charteredaccountants.ie or phone: (+353) 86 0243294

Edel Walsh explains study techniques that will help you shift from surface learning to deep learning that prioritise quality study over quantity When studying for professional accountancy exams, many students find themselves overwhelmed with lots of information, complicated calculations and unfamiliar concepts.   Students often tell me they have spent many hours studying, only to not remember anything they have studied later.  This, in fact, is just the way our brain operates. It’s important to understand how we can transfer knowledge from our working memory to our long-term memory and why this is so important for exam success.  Working memory When new information or an insight from our studies reaches our brain, it does not automatically get stored in our long-term memory. Instead, the information is stored in a temporary limbo.  In other words, it is stored in our working memory.  For example, when you are reading a case study or solving a calculation, your brain uses working memory to process each new piece of information.  Our working memory is limited. In his book The Magical Number Seven, Plus or Minus Two, George Armitage Miller shows that some people can hold as few as five things in their working memory at any time. Some people can hold as many as nine things, but the number seven seems to be the magic number for how many things we can hold in our working memory.  Unfortunately, those seven things only stick around for a few seconds and will not be remembered at all if we are distracted.  To put this in perspective, if you read a paragraph from a textbook, it will only be held in your working memory for a short period. It will not automatically transfer into your long-term memory. This begs the question: How do we transfer information from our working memory to our long-term memory?  For Chartered Accountancy exams, we need information to be stored in our long-term memory so we can call on this information when we need it.  From working memory to long-term memory Long-term memory is where knowledge is stored more permanently. Once a concept is embedded into long-term memory, it becomes easier to retrieve and apply, even in high-pressure exam settings. The goal of study and learning should be to move information out of working memory and into long-term memory. To do this effectively, we need to move beyond “surface learning” and towards “deep learning”. Surface learning relies on taking information at face value and not getting under the skin of a topic or concept. It is where we learn information without a real understanding of what we are trying to learn.  Reading, writing notes and highlighting can lead to surface learning. Often, we cram information right before an exam, resulting in surface learning. This information will only reach our working memory.  On the other hand, deep learning is where we focus on getting a deep understanding of topics and concepts so we can apply this information in whatever scenarios come up in the exam.  To engage in deep learning, our learning must feel a little harder and require more effort. Study techniques, like repeatedly testing yourself, encourage deep learning and the transfer of information into long-term memory. Techniques to encourage deep learning Practice testing (also known as retrieval practice) Testing yourself on what you have learned helps reinforce learning. Flashcards (a question on the front of the flash card and answer on the back, shuffle your flash cards and then test yourself), past exam questions, quizzes, brain dumps and explaining concepts out loud are all methods of retrieval practice.  Spaced repetition Instead of cramming your study sessions, break them into smaller, manageable chunks. Spacing your learning gives your brain time to consolidate knowledge.  Elaboration Ask yourself questions like “Why does this happen?” or “How does this relate to what I have already learned?” The more connections you make between new material and existing knowledge, the more likely it will be stored in long-term memory. Interweaving Mix topics or question types within a study session. For example, instead of doing 10 income tax questions in a row, mix them with corporation tax and VAT.  Cramming If you favour cramming over spacing your learning, be aware that this can overload your working memory.   You might feel like you know the information, but without testing yourself, the information is unlikely to be retained in long-term memory. Study quality over quantity Studying for your exams is less about the quantity of hours you study and much more about the quality of your study.  Prioritise techniques that move knowledge from your working memory to long-term memory and focus on deep learning strategies that help you understand, not just remember. Edel Walsh is a student coach and mentor. She supports her clients with their studies and exams by focusing on academic success, personal development and looking after their well-being. For more information, check out www.edelwalsh.ie

Bryan Rankin, Head of Student Operations at Chartered Accountants Ireland, shares practical advice on mastering study techniques, managing times and using Institute resources to confidently take your exams The requirements for professional-level exams can be a big step up for many, requiring more time and better techniques than are typically needed at university. Add to this is the fact that many students are juggling full-time work and study commitments, and you’ll see why time spent learning good study techniques is so valuable.  Know your resources Before getting stuck into a study routine, take a step back and take note of all of the Institute’s available study resources. At this stage, you’ll be aware of the Learning Hub and your textbooks. But other resources may also prove very useful as we enter the final weeks of study.  The Competency Statement is a list of every topic examinable in a subject, and the level expected of the candidate. It’s effectively your table of contents for each subject, so make it the first thing you look at to start your plan.  You can regularly return to the Competency Statement to cross off completed tasks and highlight areas of weakness.  Similarly, you’ll want to work through all the sample papers, which are produced by the Exam team and contain exam-standard questions. Solutions are also provided. You can get the sample papers and the solutions on the Institute's website.  Your mock exam paper is effectively another sample paper for you to attempt, with exam-standard questions.  Don’t forget the Professional Examination Committee (PEC) reports, where the examiners gave feedback last year, highlighting where students made common mistakes. All exam students should reference the PEC Report and the corresponding Final Admitting Examination Committee Report for FAE students.  Managing your time When preparing for any exam, you’ll know that time is your most important resource – use it wisely. You’ll need to be organised and efficient, so before starting any revision, your first task should be to draw up a study plan to cover the final month before the exams. This plan will be crucial in organising your time and ensuring that you focus on areas of challenge.  Allocate your first day of study to compose your plan – a skill you’ll use throughout your Chartered Accountancy studies.  Your plan will list all the subjects you must study and allocate specific time slots for each.  With your study plan in place, you’ll feel organised, a little less stressed and you’ll hold yourself more accountable.  With this plan in place, if you miss a study session, you’ll know specifically what you need to go over later. Study times So, how long should each study session last? Best practice suggests that, after 40 minutes, our brain becomes less effective in taking in knowledge. Aim for slots no longer than 25 minutes, followed by a five-minute break to grab some fresh air or make a cup of tea.  Instead of setting a goal of studying for a minimum duration, try the opposite and set a maximum time limit, something that we all find much more motivating and energising.  If you’re really fighting against procrastination, try the two-minute rule, where you commit to working for just two minutes and then take a break. Often, starting is the hardest part, but once you begin, you’ll be more likely to continue. After four sessions, take a longer break of 15-30 minutes. Use your breaks to relax, stretch or have a snack.  To stay focused, avoid picking up your phone during each break as scrolling can extend beyond the intended downtime. Your plan will give you clear and achievable goals for each study session, and can help to keep you motivated and focused.  Keep an eye on your progress as each week ends, and celebrate each achievement to keep you motivated and on track. Use active learning techniques At this stage, you’ll probably want to move away from reading over slides and watching videos on the Learning Hub.  Instead, as we approach exam time, it’s time to get active with our learning.  Active learning techniques involve ‘doing’ rather than more passively reading or listening. Studies show that people remember 10 percent of what they hear and 20 percent of what they read, but about 80 percent of what they perform. When you attempt questions during a study session, it helps improve your understanding and retention of information.  One example of active learning could be starting each session with a blank piece of paper and writing down everything you can remember, unprompted, on a topic. Try the same exercise at the end of the session to get a benchmark of how effective your session has been.  You should also attempt to answer questions in every session in the Learning Hub, then review the answers. Don’t be discouraged if you end up getting some questions wrong – making mistakes in practice is a great way to learn.  By following these study tips and staying committed to your preparation, you can approach your exams with confidence and achieve exam success.