Remote work offers flexibility, but connection with colleagues can’t be left to chance. Building relationships at work boosts well-being and helps teams thrive, writes Moira Dunne The traditional working model, where most people congregate in the office at the same time, enabled connection and collaboration. But, with so many people working remotely these days, we can't leave collaboration to chance—especially as meaningful connections with our work colleagues can boost our wellbeing. The importance of workplace connection It is widely agreed that one of the biggest limitations of remote working is the lack of social connection. According to Maslow’s Hierarchy of Needs, social interactions come third, with only physiological and safety needs being more important, suggesting that social interaction and a sense of belonging and togetherness, are crucial for people. The downsides of not connecting with others include: Isolation; Problems seeming bigger; Lacking an alternative perspective; No feedback; and No rapport with colleagues. In contrast, the list of reasons to collaborate is long. Consider the benefits of the following: Emotional support during challenges/setbacks; Less stress and anxiety; Mood boost and increased happiness; Sense of belonging; Productive team culture; Collaborative problem-solving; Learning and personal growth; and Enhanced well-being. Working together in a group brings a sense of purpose as we share goals or targets. Providing input helps us feel valued which, in turn, boosts our well-being and self-esteem. By exchanging ideas with others, we learn from their experiences and can share our knowledge to help others grow. Networking with colleagues and industry professionals also leads to professional growth opportunities. It can often seem easier to “save time” by foregoing optional work events, but by connecting with colleagues, we may avoid the negative impacts of working alone, such as anxiety, worry and reduced ability to switch off. Making time to connect For most people, time is at a premium. Everyone is busy. When you are planning your week, consider who you need to meet. By booking time at the start of the week, you have a greater chance of connecting while respecting their busy schedule.   Boosting online connection Working from home can be very productive as we have fewer distractions. Our energy levels can drop as we spend hours working alone, however. An online collaboration can inject energy and help spark ideas. Book a catch-up session or a project discussion with some colleagues, or ask your manager for a one-to-one check-in. In addition to formal meetings, there are many informal ways to connect with colleagues when working remotely. Encourage team members to try something new, and then tweak the approach to suit each person's needs. Most people already collaborate within Microsoft Teams—but, make sure you access all of the functionality on offer, such as chat, messaging and polls. This kind of collaboration can save time and deliver better outcomes. Connect to manage relationships Consider the amount of time often wasted trying to get started on a project—or time spent reworking a document that isn’t approved at a later review. Working together enhances our relationships and can prevent issues from occurring. An open and honest connection provides an ongoing chance to discuss issues or challenges before they develop into bigger problems that may be harder to resolve. Communicating assertively promotes open and transparent communication through which everyone feels heard. The key to this style is to present your needs and concerns while also demonstrating your interest in the other people’s needs and concerns. (endbio) Moira Dunne is the co-founder of beproductive.ie. Moira will present a free Webinar on May 1st to mark National Workplace Wellbeing Day. You can sign up for 'How Connection with Colleagues can Boost Your Wellbeing', which runs from 9:30am to 10:15am. Register here.

It’s crucial to highlight the challenges faced by all of us in the accountancy profession—a high-stakes, detail-oriented field that often grapples with tight deadlines, heavy workloads, and complex regulatory environments. Whether you're a seasoned accountant or just starting your career, managing stress is essential for both your mental health and professional performance. Stress is a natural part of life, but when it becomes chronic, it can significantly impact your health, well-being, and ability to perform at work. In the context of accountancy, stress might arise from managing intricate financial data, navigating regulatory compliance, or balancing multiple client demands. So how can we manage workplace stress and, more importantly, our personal stress while maintaining a healthy work-life balance? 1. Recognise the Signs of Stress The first step in managing stress is recognising when it’s becoming an issue. Stress manifests differently in everyone, but some common signs include irritability, fatigue, difficulty concentrating, muscle tension, and trouble sleeping. It’s easy to ignore these symptoms in the rush of meeting deadlines, but doing so can lead to burnout—a state of emotional, physical, and mental exhaustion caused by prolonged stress. In the accountancy profession, the pressure to avoid errors while delivering results on time can create a cycle of stress that builds up over time. It’s essential to pay attention to the warning signs and address them before they escalate. 2. Prioritise Time Management and Organisation One of the leading causes of stress in accountancy is the constant juggling of tasks and deadlines. Time management is crucial in minimising stress. Developing effective organisational habits, such as maintaining an up-to-date calendar and using project management tools, can help accountants keep track of deadlines, prioritise tasks, and allocate time for each project efficiently. Breaking down large tasks into smaller, manageable steps can also reduce the overwhelming feeling of having too much to do. For example, when working on an audit, plan specific stages of completion with realistic deadlines. This approach can reduce the pressure of delivering everything at once. 3. Set Boundaries to Maintain Work-Life Balance In today’s always-connected world, it’s easy to blur the lines between work and personal time. For accountants, especially during peak periods like tax season, this can lead to long hours and an inability to fully disconnect from work, both physically and mentally. Setting clear boundaries between work and personal life is essential to maintain balance. This might mean turning off work notifications after a certain hour or designating a specific time for personal activities, such as exercise, family time, or hobbies. By respecting these boundaries, you can recharge your energy levels and return to work more focused and productive. 4. Self-care isn’t selfish – take control of your own well-being Mindfulness and relaxation techniques can be powerful tools in managing stress. Techniques such as deep breathing exercises, meditation, and yoga can help you stay grounded during stressful moments. In a fast-paced work environment, taking just a few minutes to breathe deeply or meditate can significantly reduce stress levels. Additionally, regular physical exercise, whether it’s a morning run, or a lunchtime walk, can help clear your mind and boost your energy. Physical activity is proven to reduce cortisol, the body’s stress hormone, and increase endorphins, which improve your mood and mental outlook. 5. Seek Support When Needed Accountants may feel the need to keep up a professional facade and handle stress on their own. However, it’s vital to recognise that seeking support is a sign of strength, not weakness. Stress is an unavoidable part of any profession, especially in a demanding field like accountancy.  Many organisations are increasingly recognising the importance of mental health support in the workplace and offer employee assistance programs (EAPs), which provide confidential counselling services and resources to help employees manage stress and other personal challenges.  Here at Chartered Accountants Ireland, the Thrivewellbeing team can help you take that first step to seeking help from a professional – get in touch to talk to them in complete confidence. In summary, by recognising the signs of stress, prioritising time management, setting boundaries, and seeking support, when necessary, accountants can build resilience and maintain a healthy balance between work and personal life.

As exams begin to take focus for students, Dee France, Manager for the Thrive Wellbeing Hub, details how to balance your work, study and life commitments while prioritising your wellbeing and mental health  The life of a Chartered Accountant student can be tough!  Long work days, commuting, long evenings and weekends attending lectures, studying, practice papers, mocks – all while contending with the busy season.  This is without even mentioning all the other demands that impact our daily lives – family, kids, pets, sports and hobbies, downtime, and social obligations.  Juggling all of this can feel like you are being pulled in many different directions and life can feel hectic and chaotic. This demands a lot of physical and mental energy and space. Being up against the clock 24/7 with very competing tasks requires focus, determination and resilience.  So, how do you balance it all without becoming too overwhelmed or—even worse—burnt out?  Let me check my schedule  To balance your life, you need to be aware of everything you have on your plate, get organised and be a bit ruthless with your schedule.  At the start of each week, plan out the week ahead. Don’t overburden or over-pressure yourself, but get into the nitty gritty of your days and weeks, whether it's work-time, study-time, family commitments, social or other extracurricular activities – schedule it!  In the run-up to exams, employers may have a study leave policy in place. This can help you solely focus your efforts on preparing for your exams.  If this isn’t available to you, consider taking some annual leave so work commitments are softened and you have some extra time free.   We would even recommend scheduling daily downtime – switching off for at least 30 minutes at the end of each day will let you wind down before going to bed.  Pocketful of time  During exam season, time can either be your best friend or your worst enemy.  Now that your schedule is set, can you find extra time in your day to study? Look to capitalise on little pockets of extra time during the day or wasted downtime for quick burst study sessions.  Get creative with your time. Commuting? Why not use your journey to revise? Working from home? Use the time you would spend commuting to study. Finished your lunch? Crack out the study notes. Cooking dinner? Listen to a lecture as you prep.  Social caterpillar  At Thrive, we often hear how students cancel plans or feel guilty for socialising during studies. While you may have to cut back on your social plans, it is important to create space for enjoyment and rest.  It is paramount to have time away from your studies and have some fun. It allows you to recharge and relax, pulls you from your relentless routine and schedule and allows for a bit of calm and lightness in all the chaos.  Health hacks  While it may seem obvious, we at Thrive can’t stress enough just how important it is to look after your mental and physical health throughout your studies.   Pouring so much physical and mental energy into your efforts can make you feel fatigued, overwhelmed and stressed, leaving you vulnerable to physical and mental health concerns.  Sleeping eight hours a night, exercising daily, and eating well are extremely important for protecting yourself from burnout, reducing your stress levels, and increasing your energy.  Give yourself time to step away from your work and studies. Relaxing helps clear your head and keeps you motivated and productive.  So, whether that’s a chapter of your book, an episode of your favourite show, some yoga, or a podcast, always give yourself permission to relax guilt-free.  Lean on your support system If you are struggling and find it hard to see the light at the end of the tunnel, seek help from your support system.  Many of your managers, mentors, and lecturers have more than likely been through the same experience and can empathise with what you are going through. They may also be able to give you some valuable advice.  Your peers and colleagues will be sitting their exams at the same time, so setting up a weekly study group may prove beneficial in managing work and study.  Have your support system hold you accountable, too. If those close to you see that you are doing too much, have them make sure you are finishing work/study at a reasonable time. If you are falling behind, they can crack the whip.  Maybe your loved ones could take on a large proportion of the shared roles for the time being, whether that’s getting the children to bed, cooking dinner or housework.  Also, keep in mind the many student supports available to you through the education department or here at Thrive. The Thrive Wellbeing Hub provides a comprehensive mental health and wellness programme with a wide range of services tailored to our students’ needs. For more advice or information, check out Thrive’s Wellbeing Hub. Alternatively, you can contact the team by email at thrive@charteredaccountants.ie or phone at (+353) 86 0243294.  

Burnout is a term we hear a lot of it when dealing with workplace stress and is a pressing issue for employees and students alike. Prolonged or severe workplace stress can lead to burnout. Here we discuss what burnout is and how we can deal with it to regain balance and begin to feel hopeful again. What is burnout? Burnout is a relatively new concept with the term first coined in 1974 by psychologist, Herbert Freudenberger. It is defined by the World Health Organisation (WHO) as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. It is characterised by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and reduced professional efficacy.” In 2019, burnout was recognised by the WHO as an ‘occupational phenomenon’. Feelings of burnout typically occur when you are overwhelmed at work and feel as if you can no longer keep up with the demands of the job. A large-scale study by Workhuman and Gallup found that employees in Ireland are suffering from burnout and stress more often than our European counterparts with 3 in 10 employees in Ireland reporting being burnt out very often or always. The same research found employees in Ireland are the most likely to report being stressed with 6.5 in 10 saying they experienced stress ‘a lot’ the previous day. We spend most of our waking life at work, so if we dislike it, dread going, and are extremely dissatisfied with what we are doing, it can place a serious toll on our lives. However, it is more than just the ‘Sunday Scaries’. Burnout is a gradual process and if left unaddressed can lead to many far-reaching and serious consequences. Therefore, it’s important to deal with burnout at an early stage. The burnout stages As mentioned previously, burnout isn’t a sudden onset, it develops gradually over time with symptoms and signs increasing in intensity. Research has identified that these 5 stages (outlined below) are commonly observed.   The Honeymoon Stage- this usually occurs at the start of a new job or project where productivity, optimism, energy and job satisfaction are high. Onset of Stress – like all honeymoon periods, these feelings begin to dwindle and wane. This stage is where we consciously become aware of work stressors. Chronic Stress – this stage is where we notice a marked difference in stress levels and intensity on a more frequent basis. Burnout – this is where we begin to reach our capacity limit and can no longer function like we normally would. Work and its issues begin to consume you and you tend to experience serious self-doubt and symptoms become persistent. Habitual Burnout – If left untreated, burnout can become embedded into our daily lives and we experience chronic mental and physical exhaustion and adverse behavioural changes. Symptoms of Burnout These are the signs to look-out for if you think you are reaching burnout. Symptoms of burnout are wide-ranging affecting us physically, emotionally and behaviourally. Getting sick more often - Burnout can cause long-term changes to your body, weakening immunity that makes you increasingly more vulnerable to illnesses like colds and flu. Frequent headaches, muscle pain, or gastrointestinal issues – caused by prolonged stress and being in fight or flight mode constantly. Pattern and habit changes – such as sleep issues or loss of appetite. Feeling tired and drained all the time – regardless of how much rest you get. Concentration issue due to overload. Low mood – loss of motivation, having an increasingly cynical/negative outlook, feeling detachment and withdrawing from others. Feeling helpless, trapped, and defeated. Procrastinating on tasks and duties and retreating from responsibility. Skipping work, arriving late and leaving early. Coping Strategies Early intervention is key for preventing burnout and reaching the latter stages of burnout. Burnout is a risk factor for other serious diseases such as depression, heart attacks, stroke, osteoporosis, diabetes, and reduced life expectancy. The good news is we can bounce back from burnout. But what can you do to avoid reaching total burnout? Take the time off work you need to recharge and assess your situation. Speak with your manager or HR department about your workload, how and what you are struggling with – do you have a lot on your plate work-wise? Could some tasks be delegated or put on pause? Know your boundaries and limitations- poor and blurred boundaries are the main reasons people reach burnout. Often, we can say yes to too many work requests that we may not necessarily be able to take on. It requires strength but don’t be afraid to say no to certain work projects or tasks. It is important to set clear work boundaries, take regular breaks and set a work schedule to protect your health. Look after yourself- move your body, try stress management techniques, make sure you sleep and rest enough, and feed your body with nutritious foods. Check out our article, foods to manage stress. Be compassionate and patient with yourself – recovering from burnout is not a linear process. Talk to a professional to discover coping strategies that will personally work for you. How we can help The Thrive Wellbeing Hub provides free emotional supports to members, students and family members. We offer a confidential space for you to talk, whether you need a listening ear, wellbeing advice or professional counselling, we are here for you. You can contact the thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

We all get stressed from time to time. A certain amount of stress can be useful but if you feel constantly overwhelmed this can lead to health problems. This article will look at the causes of stress and provide some tips on how to increase your resilience. You probably know the feeling of being stressed out all too well. Your breathing quickens, your heart starts to pound, your mouth feels dry, your muscles feel tense, your hands feel cold yet sweaty. Situations we find stressful can vary widely from person to person as some of us are more susceptible to the effects of stress than others. These situations trigger the release of stress hormones that are responsible for the way you feel when stressed. This is called the stress response, or the fight or-flight response. Survival mechanism The term fight or flight was first used by American physiologist Walter Bradford Cannon back in the early 1900s. It describes the body's automatic response to danger which is thought to have evolved as a way of helping humans react quickly to life-threatening situations. This response is triggered so fast you won't have time to think about it. Here's how it works: Step 1 In the presence of danger, the eyes and/or ears send information to the area of the brain involved in emotional processing, called the amygdala. The amygdala sends a distress signal to a tiny area at the base of the brain called the hypothalamus, which communicates with the body via the nervous system. Step 2 The hypothalamus activates the part of the nervous system called the sympathetic nervous system. This then sends signals to the adrenal glands, which respond by producing hormones including adrenaline, norepinephrine and cortisol into the bloodstream. As these hormones circulate through the body they bring about a range of physiological changes, such as: Faster heart rate Increase in blood pressure Faster breathing rate Increase in mental alertness Decreased saliva production Increased sweating Sharpening of senses such as sight and hearing Increased energy (caused by the release of sugars and fats into the muscles) Reduced urination Step 3 If the brain perceives the threat as ongoing the hypothalamus releases more hormones. These act on the adrenal glands, making them release more cortisol and leaving the body in a continued high state of alertness. Step 4 When the brain perceives the threat as having passed, cortisol levels fall and the hypothalamus activates the parasympathetic nervous system, which dampens the stress response.  Long-term effects Though the threats we encounter these days are usually very different from those faced by our prehistoric ancestors, the stress response is still useful as it boosts our awareness in stressful situations and helps us cope with emergencies. If your fight-or-flight response is triggered too often and for too long, the constant release of stress hormones in your body can lead to one or more of the health problems associated with chronic stress. These include digestive issues, impaired resistance to colds and other infections, heart disease, sleep difficulties, weight gain, anxiety and depression. While it's unlikely you'll be able to remove stress from your life entirely, there are steps you can take care of your physical and emotional wellbeing. Try to make your lifestyle as healthy as possible by: Eating well Eat a healthy balanced diet. Have at least five portions of fruit and vegetables every day and try to limit how much sugar you eat. Sleeping well Getting a good night's sleep (read our tips for a better night's sleep for pointers). Learning how to relax Try yoga, meditation, deep breathing or whatever helps you feel calm. Move more Taking regular exercise can help reduce the build-up of stress hormones in the body. Improve your resilience Increasing your resilience can help you to cope with stressful situations. Learn how to be more resilient by reading our article 5 ways to boost your resilience.  If stress or any other issues is impacted your health or quality of life, the Thrive Wellbeing Hub has a multitude of supports you can avail of. From 1:1 listening service to professional counselling, contact Thrive to discuss your options.  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 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.