Swapping self-criticism for self-compassion can help us to become more resilient, overcome difficult situations and boost our mental health. Dee France, Thrive’s Wellbeing Lead, explains why. “You are your own worst critic” is a popular phrase for a reason and will resonate with many of us. Our inner critic can be very harsh, and while we shouldn’t outright ignore it, we also shouldn’t give it more attention than it deserves. In fact, it could be argued that a healthy dose of self-doubt and criticism is necessary as it allows us to monitor our behaviour and check ourselves. However, overwhelming negative self-talk and being too critical of oneself can be damaging and detrimental to how we live our daily lives, not to mention the devastating impact it can have on our mental health. This is where a level of self-compassion is needed. Humans are collectively compassionate beings, showing a great deal of understanding and kindness to others, but we aren’t always great at being kind to ourselves. Where self-criticism asks, “am I good enough?” self-compassion asks, “what’s good for me?” Instead of dwelling on mistakes, past failures and judging and criticising yourself for various imperfections or shortcomings, self-compassion means you are understanding and supportive of yourself. How do we develop self-compassion? Like any skill, developing a sense of self-compassion requires time, practice and patience. As a leading researcher in self-compassion, Doctor Kristin Neff theorises that there are three core fundamentals to self-compassion. Mindful awareness This involves being aware of your thoughts and emotions and taking a balanced and mindful approach to both, neither suppressing nor exaggerating, but simply acknowledging your feelings without judgment. Self-kindness This involves caring for yourself the way you would a friend or family member going through a difficult time. When we are faced with challenging situations or have feelings of inadequacy, rather than beating ourselves up, we are instead supportive and encouraging of ourselves. Self-kindness gives us the security and perspective to put ourselves in a better frame of mind to cope with any challenges we may experience. Common humanity Self-compassion is rooted in common humanity. When we make a mistake, it is common to think we are the only person in the world who is flawed. Common humanity is recognising that everyone is flawed, vulnerable and imperfect. It is important to acknowledge that we all make mistakes and have our own insecurities. Nobody is perfect and this is something that connects, rather than separates, us. Self-compassion and wellbeing Self-compassion can be thought of as being self-indulgent or feeling sorry for ourselves, but developing the ability to cope and manage our difficulties is good for our emotional wellbeing. Research studies show that those who are more self-compassionate benefit from better mental and physical health. Further, people with higher levels of self-compassion tend to be more resilient, have a less physical response to stressors and spend less time dwelling on situations after they have happened. Self-compassion involves recognising strengths and achievements, which, in turn, boosts our self-confidence and self-belief. A study by the Universities of Exeter and Oxford found that self-compassion can immediately calm your heart rate and lessen stress responses. Study participants also demonstrated a general state of relaxation and security and reported a stronger sense of connection to other people. Exercising self-compassion makes you more likely to: engage in healthy behaviours such as exercise, eating better and better sleeping patterns; be less fearful of making mistakes, rejection or change; display higher levels of emotional intelligence, happiness and optimism; handle and cope with adversity and difficulties better; and demonstrate healthier boundaries in both your professional and personal life. Practising self-compassion There is a vast array of ways we can cultivate self-compassion. To get started, there are plenty of helpful resources, tools, exercises and templates available online. Below are a few ways you can start showing yourself a little more kindness and understanding: Practice mindfulness and self-reflection: learn to observe and evaluate your thoughts; activities such as journalling and meditation can aid this. This encourages you to be curious and self-aware, understanding that your thoughts and assumptions are just that – they are not facts. Reward and celebrate: celebrate your successes and achievements. Practice gratitude and celebrate moments of positivity and kindness. Keep a list of personal strengths to review in moments of self-doubt. Take a break: time away from your day-to-day routine and a change of scenery can help you keep things in perspective. Strengthen your connections: kindness is contagious! Showing love and understanding to the people around you means you are more likely to show yourself the same compassion. Do things you enjoy: spending time on our passions, hobbies and interests is good for the soul and brings a sense of satisfaction and achievement. Thrive is the Institute’s dedicated wellbeing hub that offers confidential wellbeing support to students and members. 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) 86 024 3294.

Antje Derks, Marketing Executive, Chartered Accountants Worldwide, explores strategies for success and self-advocacy. As Chartered Accountancy students, the journey to success is often marked by rigorous exams and academic challenges. For students with a neurodiversity such as dyslexia, ADHD, or autism, navigating these exams can present unique obstacles. However, with the right strategies and self-advocacy skills, students can overcome these challenges and excel in their studies. Neurodiversity encompasses a range of neurological differences that contribute to unique ways of thinking, learning and processing information. It is important for students to recognise and embrace their neurodiversity – or seek medical advice if they are undiagnosed but suspect they are neurodivergent – as a valuable aspect of their identity, rather than a limitation. By understanding their individual strengths and challenges, students can develop tailored strategies for exam preparation. Here are some practical tips to prepare you for your exams and advocating for yourself with lecturers and beyond. Exam preparation No one has the same learning style so it is important for students to determine how they learn best. It will make exam preparation and work much more navigable. It’s important to create a structured study plan. The best way is to break down study materials into manageable chunks and create a realistic study schedule. Allocate specific time slots for each topic, allowing for regular breaks to prevent overwhelm. Finding a body double can work wonders. That’s not someone who will pretend to be you and sit your exams! Rather, it is someone you check in with by sending them a message after an agreed amount of time to give them a rundown of what you have achieved. It keeps you accountable and helps those of us who need a deadline to succeed. Another effective way of studying is to utilise multisensory learning techniques by incorporating visual aids, auditory resources (podcasts or lecture recordings), and tactile learning tools into study sessions. Experiment with different study methods, such as mind mapping, flashcards, or mnemonic devices, to enhance retention and comprehension. You can also try active recall. Instead of passively reviewing notes, actively test your knowledge by practicing past exam questions or teaching concepts to a study partner. This active engagement promotes deeper understanding and memory recall. Coping with nerves Anxiety is an unpleasant comorbidity with neurodiversity and can be exacerbated when you’re faced with the additional stress exams can put you under. Like learning styles, you need to find your own way of managing it. Personally, I like to go and climb mountains, but that’s not usually possible or practical without some forward planning! A walk round the block or sitting in your local park are excellent alternatives, however. Also, focus on your breathing – some students find visualisation techniques, a warm bath or shower or exercise help to cultivate a positive mindset and boost confidence. However, if you find you’ve tried everything and are still struggling, do make an appointment with the GP – they can help signpost you to more comprehensive support. Self-advocacy In order to enjoy your studies, it is important to learn how to advocate for yourself. It need not be as daunting as it sounds. You need to familiarise yourself with the accommodations and support services available to neurodiverse students from the Institute. Understand your rights under disability legislation and advocate for reasonable adjustments, such as extended exam time or alternative formats for assessments. The most effective way to do this is to schedule a meeting with your lecturers or academic support staff to discuss your specific needs and accommodations. Clearly articulate how your neurodivergence may impact your learning and exam performance and propose practical solutions or adjustments that would facilitate your success. If required, provide relevant documentation, such as a diagnostic assessment or a medical report, to support your request. Highlight specific recommendations from professionals regarding necessary adjustments or support measures. Maintain open communication with your lecturers throughout the semester to address any concerns or challenges that may arise. Advocate for yourself by proactively seeking clarification on course materials, asking for additional support if needed, and updating lecturers on any changes to your circumstances. You’re not alone Navigating exams as a neurodivergent student may present unique challenges, but with the right strategies and self-advocacy skills, you can overcome obstacles and achieve academic success. By embracing their neurodiversity, developing tailored study techniques, and advocating for themselves with lecturers, students can empower themselves to excel in their studies and pursue their professional aspirations with confidence. Remember, you are not alone on this journey. Seek support from peers, mentors and academic advisors, and remember to prioritise selfcare and well-being throughout the exam season. With perseverance, determination and a proactive approach, you can conquer your exams and realise your full potential as a qualified Chartered Accountant.

Knuckling down to study can be especially challenging in the warmer months, making a balanced approach to work, rest and play even more crucial, writes Becky Maye Studying during the summer is never easy. Trying to maintain work, study and enjoying some summer fun is a balancing act and one that can be challenging for many students to maintain as exams approach. There is an art to making sure that, when you’re being pulled in so many directions, you can still prioritise what is most important in the moment. Sometimes, trying to strike a balance between work, study and fun can feel overwhelming. Taking a step back and looking at how we approach work-life balance as students can help us to excel while also taking good care of ourselves. Taking control of your time We may need to be ruthless with our schedules and how we choose what to make time for. This can be difficult. My advice is to plan out your weekly schedules in advanced – a huge help! Taking a few minutes to plan your week in detail can allow for so much more time to be saved during the week. This time can then be used to do what matters most, be it study, work, time with family and friends or socialising and engaging with extracurricular activities. It is so important to maintain some level of engagement with activities outside study and work, so that you can avoid becoming too overwhelmed or burnt out during the chaos of exam preparation. Any study leave you can use in the lead-up to exams can also help lessen the burden – but it’s important to still prioritise how you schedule your time. It’s so easy to cancel plans or feel guilty whenever you do things for yourself outside study. We have all fallen into this trap and experienced the dilemma. Switching off While it may be necessary to take a step back from socialising, taking some time away from studying also must be a priority for students. Everyone needs time to switch off and recharge. You are entitled to have some fun and take a breather from the relentless study routine. During the summer, the days are longer and brighter and (sometimes!) the weather is a lot nicer. This means there are many more options for taking a break from study to have some fun. Don’t neglect getting in touch with your friends and making the most of the extra opportunities for getting outside and socialising the summer can bring. And it’s also important to remember that what’s “fun” for one person might not be viewed in the same way by another. Check in with your peers and make sure that when you are all taking time away from study together, it’s fun for everyone! Your support network Your support network will play a big part in helping you to maintain a healthy balance in the run-up to summer exams. Lean on your family and friends and let them help you, be it in the form of pushing you to study or pulling you away from study when a break is needed and deserved. It’s important to note that all this advice might not be easy to implement, so start small and focus on the little things you can change to help achieve a healthy balance between study, work and rest and relaxation. These small changes add up over time and can have a very positive impact as they become part of your routine. No one can change overnight. By building your way up and introducing good habits slowly, you will be well-placed to figure out what works best for you. There is also support available to you to help in doing this, some of which you may not know exists! For example, through the Education department or the Thrive Wellbeing Hub there are a multitude of student supports available. The CASSI committee members are also always on hand to help in any way possible if you would rather reach out to a fellow student first. Taking care of yourself and finding your balance between work, study and fun is so important and shouldn’t be neglected through the summer run-up to exams. Becky Maye is a Tax Associate with PwC and Public Relations Officer with the Chartered Accountants Student Society of Ireland.

The Five Ways to Wellbeing was developed by the New Economics Foundation in 2008, where their project collated research from around the world on proven actions that can help us feel good. Wellbeing is a term that has gained popularity in recent years but in its simplest form it is a state of being comfortable, healthy, or happy. In a broader sense, it’s how satisfied you are with life, your sense of purpose, and how in control you feel. The framework is used globally in various ways to build more awareness on our collective wellbeing and help people take action to improve it. Each action can make a positive impact in our lives and most of us will engage with these activities without being aware of it. To get the most from the five steps, it is important to incorporate all of them on a daily basis. Why not try the five today? Connect Social connection is extremely important for our wellbeing. We are social animals, and our need for connection can help us feel happier, increase our feelings of security and safety and gives us a greater sense of belonging and purpose. Make time to connect with others each day. Nurture and invest in your relationships with loved ones.  This could be talking to someone rather than sending an email, speaking to someone new - possibly chatting to another in your local coffee shop or supermarket or taking time out to ask a loved one how they are truly feeling. Be Active Look for ways to be active each day. This doesn’t mean spending hours in the gym though; find an activity you can enjoy and try to incorporate it into your everyday life. Physical activity is intrinsically linked with lower rates of depression and anxiety. Why not take the stairs rather than the lift, go for a walk at lunch, or explore your local park – little changes can reap huge rewards. Take Notice Simply put, be in the moment. Being aware of the now can help you feel calmer and reduce stress. Take stock of what is around you and paying attention to the present – to your own thoughts, feelings and to the world around you. Keep Learning Be curious and ever learning! Continuing to learn throughout life can help boost our self-confidence and self-esteem. As adults, we can be time poor with other day-to-day responsibilities but simple activities such as learning a new recipe, getting around to that DIY project, doing a puzzle or setting yourself a new challenge can help achieve a higher level of wellbeing. Give Giving to others makes us feel good. When we give or help others, it activates parts of the brain associated with trust, social connection and pleasure. It provides a sense of meaning, improves our life satisfaction and mood, and can even reduce stress. Giving up your time to others can also help strengthen relationships or build new ones. Try to complete a small act of kindness today. Research into actions for improving happiness has shown that committing an act of kindness once a week over a six-week period is associated with an increase in wellbeing. And there you have it, the five ways to wellbeing! If you are struggling with your mental or emotional wellbeing, Thrive can help you on your journey to better emotional health. For wellbeing advice, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294.

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.

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. Of the 504 deaths due to suicide in 2020, 72.6% occurred to males (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.