During exam season, it can be a struggle to build and maintain momentum in the final weeks of preparation for the big exams. Stress levels can be at an all-time high and while some stress can help keep you motivated and focused, too much can be unhelpful. Here we look at tactics and strategies to help you focus your efforts and build study resilience in the weeks ahead. The Art of Distraction With a mammoth task like exam preparation, it can be easy to fall into the trap of procrastination – we’ve all been there!  However, the more you procrastinate the worse you feel and the greater your anxiety might become. The psychology profession outlines two types of procrastination – active and passive. Active procrastinators deliberately decide to procrastinate as they believe they work better under pressure. Whereas passive procrastination is seen as the more negative of the two where people are paralysed by indecision or lack of confidence, loading them with anxiety causing even further stress and inaction. Passive procrastination is usually a sign of something bigger – performance anxiety, fear of failure or simply to avoid negative feelings.  At its core, procrastination is about emotions, not productivity. Therefore, it is important to identify the reason why you are procrastinating and try to address it. There are ways to beat the procrastination bug if it’s really impacting your focus, here is where your study schedule and a reward system will come in handy. Blocking out chunks of time for study will help you concentrate on the task in hand. Don’t bite of more than you can chew either though, quick burst of 30-40 minutes study might work best for you to help keep your focus.  Reward yourself after completing a task whether that’s a quick cup of tea and a treat, a scroll through your social media or half an hour of your favourite show. Tap into and regulate your emotions with mindfulness techniques, mediation or breathing exercises to better manage your feelings around studying and exams. Time Management Time management is key to exam success and helps you gain control. Use a day planner or a weekly schedule to help you determine your available time. Managing and mapping out your day can bring structure to your study without it feeling too overwhelming. However, be realistic with your schedule and don’t overload your day. For maximum efficiency, determine and prioritise the subjects you find most difficult and focus on them first. Certain subjects may also warrant more study time than others. Get to know your body clock, there may be times throughout the day or week where you feel more alert or sluggish than usual and use these times to your advantage. Track your progress and by the end of the week you will feel a sense of accomplishment with all the work you have done over the past few days, and it will help shape your schedule for the next week. Most importantly, schedule time for relaxing activities and exercise too - your body and mind will thank you for it! Studies have shown that exercise improves cognitive performance so consider it as part of the exam preparation. Meet up or chat with friends and family to help you reset and have time away from work and study for some fun. Think of the Bigger Picture! When caught up in the stress of study and exams, it can be hard to motivate yourself and gain perspective on why you are actually doing it. Studying to be a chartered accountant is challenging – the personal sacrifices you have made, the unattended social gatherings, the copious amounts of exams and years you have already put in etc. But if you look to your goals and the end game you can find the motivation to carry on. Think of why you decided to become an accountant in the first place, the career goals you want to achieve and where you want to be in a few years’ time. These exams are leading up to something bigger and are a means to achieving your goal. By keeping this in mind, it can help you attain the self-discipline and encouragement you might need when you feel your efforts and motivation begin to wane. Wishing you all the best for the weeks ahead. Happy Studying! If you need more advice on preparing for your exams, Thrive has a dedicated student hub to help you navigate student life. Alternatively, you can contact the CA Support wellbeing team in confidence on mobile: (353) 86 024 3294 or by email: thrive@charteredaccountants.ie.

Self-compassion is the ability to treat yourself with the same care and kindness as you would a good friend who was going through a difficult and stressful time. 'Unlike self-criticism, which asks if you're good enough, self-compassion asks what's good for you, what do you need?' Kristin Neff Showing compassion to others When we are compassionate to others, we have an intention to be with them through the difficulties they are experiencing and to alleviate their suffering and stress in some way. This can often be very different to the way we treat ourselves through the challenges of life. How often have we provided support for someone we care about and yet end up criticising ourselves endlessly for our various perceived inadequacies or shortcomings. Many of us have been taught to put others first. But neglecting ourselves in order to do this isn't an effective or sustainable long term strategy without considering what we need to keep emotionally well. Maintaining the inner capacity to be there for our family, friends and colleagues is reliant on looking after ourselves well. Self-compassion means you are understanding and kind to yourself when confronted with personal failings and mistakes – after all, whoever said you were supposed to be perfect? Why we need to be compassionate towards ourselves Feeling stressed and being hard on ourselves is very common, especially in a culture which is increasingly performance and target focused. Loneliness and isolation are also increasing in our ever digitally focused world. If you are finding it difficult to manage the many challenges, threats and distractions of our modern world, you are not alone. With current figures of one in four people developing a mental health difficulty in any given year and the rising levels of distress within young people, many people are struggling to align life with their deeper values and needs. A self-critical and unkind stance towards yourself when you are going through testing times will only serve to activate the fight or flight stress response, clouding the minds ability to remain calm. Some people may feel reluctant to develop self-compassion as they might feel the notion is self-indulgent or self-pitying. But developing the ability and strength to face and manage our difficulties, without isolating ourselves from others and becoming absorbed in our own pain is the essence of courageous living. Being able to attend to your own difficulties and challenges wisely will enable you to have the spare emotional capacity to engage with others and life in a more helpful way. According to Kristin Neff there are three key elements to compassion: Self-kindness An ability to relate to ourselves with warmth and kindness. Common humanity The appreciation that we all suffer at times and you are not alone in these feelings. Mindful awareness The ability to view our difficulties in a balanced perspective so that we can keep engaging in life. How to develop emotional resilience There has been much interest in the effects of developing compassion within ourselves from a scientific perspective. Research has shown that people who score high on self-compassion: Cope better with adversities Take more personal initiative and responsibility Are less fearful of making mistakes and being rejected Are more emotionally intelligent, happier and more optimistic Take better care of themselves physically and emotionally The good news is that our compassionate self can be developed and enhanced through training and practice so that we become more attuned to supporting ourselves through the difficulties of life rather than sabotaging ourselves and making situations more unmanageable than they need to be. How to be kinder and more compassionate to yourself Be aware of your internal voice Becoming aware of how we talk to ourselves, the tone of voice we use and language we use gives us the opportunity to move from harshness to supportive tendencies. Noticing the good Being able to notice and celebrate moments of the day and our good qualities is an essential part of managing and balancing difficult times. Each day ask yourself: When have I been at my best today for someone else? What has been my best moment of today? Give yourself encouragement It is more effective to become your own internal ally and support system rather than your own harshest critic. Written by: Kirsty Lilley Kirsty has delivered mindfulness and self-compassion courses to a wide variety of workplaces during her career and is also a trained psychotherapist and coach. She has worked at a strategic level within organisations developing wellbeing policies and been responsible for developing training courses on improving mental health and wellbeing. Kirsty is committed to an integrated and compassionate approach when helping others to fulfil their potential. 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.

Edel Walsh outlines the signs and symptoms of academic burnout and explains how students can overcome it Since the pandemic, we have been hearing and talking more about people suffering with workplace burnout. However, in my own coaching practice, I am seeing the rise of academic burnout, a subject not often discussed. According to the World Health Organization, “Burnout is a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed”. Academic burnout is not simply a result of a challenging course load. It can be several factors that overwhelm students, leaving them feeling drained and disengaged.  Common contributors include: Excessive workload – This leads to overwhelm, stress and exhaustion;  Perfectionism – students may have unrealistic expectations causing frustration and disappointment; and Lack of support – students can feel socially isolated where there is a lack of support from their peers, family, friends, and the workplace.  Symptoms of academic burnout The symptoms of academic burnout can present themselves physically, emotionally, and behaviourally.  The physical signs of burnout can include: Feeling tired and drained most of the time; Lowered immunity, frequent illnesses and being unable to shift coughs and colds; Frequent headaches or muscle pain; and Change in appetite or sleep habits. The emotional signs of burnout can include: Sense of failure and self-doubt; Feeling helpless, trapped and defeated;  Detachment; Loss of motivation; and  Increasingly cynical and negative outlook.  Finally, the behavioural signs of burnout can include: Withdrawing from responsibilities; Isolating from others; Procrastinating; Using food, drugs, or alcohol to cope;  Taking out frustrations on others; and  Skipping out on study or even skipping exams. When it comes to burnout, it is useful to think about the “three R” approach. Recognise: Know the signs of burnout. Reverse: Seek support to manage stress and overwhelm. Resilience: Take care of both physical and emotional health Preventing academic burnout As discussed in Dee Frances’s article on page 8, it is important for students to find balance between work, study, and other commitments. At the start of every week, get a bird’s eye view of what the week ahead looks like and plan your week from there. Creating a realistic schedule for your work, study, and other commitments, as outlined by Moira Dunne at page 14, will give you the feeling that you are in control. Ensure you are incorporating plenty of breaks into your routine and be sure to have something in your week that you can look forward to.  I always encourage students to incorporate self-care into their weekly plan and study routines. Prioritising self-care and breaks fuels productivity when it comes to study.  There is no magic formula when it comes to self-care while you study. It will depend on you as an individual. It can be as simple as going for a nice walk, meeting a friend for a coffee or listening to a podcast that is not related to your study.  Seek support if you need it. You can do anything, but you can’t do everything. Develop a strong support system through peer groups, friends and family that will champion and support you.  Overcoming academic burnout For those of you who are grappling with academic burnout there are number of things you can do. Take some time to understand the root cause of the burnout. This will help you identify areas for improvement.  Seek support from a healthcare professional.  Reflect on your goals. Most students will have set a performance goal such as “I want to pass my exam first time around”. When we focus on a performance goal such as this, it can feel overwhelming. Instead, break this goal down into a learning goal. Instead of focusing on the outcome, focus on the lesson. For example, “Today I want to learn the conditions of retirement relief. I will check my understanding of this by doing a past exam question”. This will help reduce that feeling of overwhelm.  Prioritising your sleep, nutrition, exercise, and hobbies will go a long way in helping you overcome burnout.  Incorporate breathing or mindfulness into your study routine. This will help you move from a stressed state to a calmer state. A simple technique is to take a deep abdominal breath in for seven seconds and breathe out for eleven seconds. When the “out” breath is longer than the “in” breath, it is activating the parasympathetic nervous system (rest and digest) and easing the sympathetic nervous system (fight, flight, or freeze). By recognising the signs of academic burnout, implementing preventive strategies, and seeking help when needed, students can navigate the pressures of their exams, while preserving their mental health and well-being.  Edel Walsh is a student and exam coach. She supports her clients with their studies and exams using a holistic approach of focusing on academic success, personal development and looking after their well-being. For more information, check out www.edelwalsh.ie  

Moira Dunne outlines eight top tips to make the most of your study sessions this exam season During exams, it can be hard to manage your time when you are studying alone, concentrate for long periods of time and stay motivated day to day.  Here are some study tips to help you stay calm and ace your exams. The list includes things to do in advance to set yourself up for a day of studying, as well as ideas to stay on track. Tip 1: Have a dedicated study space Set up a good study space; a place that helps you ‘get in the zone’ when you sit down to hit the books.  Not everyone has the luxury of a separate room, but even if you are studying in a shared room in your house, think about the best way to set the space up. Here are some things to consider:  Get a comfortable chair; Have your desk and screen at the correct height to minimise neck or arm strain; Clear any clutter to create a calm, clean area. This helps your mind stay clear; and Add a picture or plant to inspire you to spend time in the space. Tip 2: Get organised New items in our arsenal can motivate us to get started. Plan ahead and get all the stationery and tools you need before you have to put pen to paper. This saves time when you are studying.  This method can also stop you from procrastinating, as we often use basic prep as a reason to procrastinate. Bright stationery stimulates the brain, too. By using these tools to summarise and organise your thoughts, you are making it easier for your brain to retain and recall information.  Tip 3: Make a study plan If you know your exam start date, work backwards and count how many days you have to prepare. Identify some key points to reach (milestones) along the way. Then divide up your work, considering:  What is the best order to study your subjects? How much can you do each day? What are the milestones and when?  By planning your topics for each day, or even each half day, you are breaking up the big pile of work into manageable chunks, making it easier for the brain to get started and stay focused. Whatever study plan you create, make it visible on the wall or your desktop. And make sure you review it and amend it as things change. Staying on top of and updating your plan as you go is key to making your plan work for you. Tip 4: Have a regular routine It helps our mind and our body to have a regular routine.  Study at the same time each day. If you have a full day, start early as that’s when our energy and focus is generally higher. This makes it easier to concentrate and learn, and you will get through elements quicker. If possible, finish early and take a break. This helps your brain to rest and switch off before you try to sleep. Tip 5: Remove distractions We all know how distracting our phones are. Every time there is a notification, we want to check it. We also pick up our devices and check them subconsciously, distracting us unintentionally. Everyone will have a range of distractions in their study space. We can’t easily eliminate humans or pets, so our phone is one thing we can control. To enable a short burst of concentration, leave your phone in another room. Even if only it’s only for 30 minutes, you can focus, concentrate and learn during that time.  Once that 30 minutes is over, take a short break, check your phone if you need to, and return to focus again after five minutes. Out of sight is out of mind, so you are less likely to miss the phone or pick it up without realising it.  Tip 6: Be active – test yourself It is very hard to focus and concentrate if you are just reading for long periods of time. So, make your studying an active exercise. Here are some ways you can do it: Make summary notes at the end of each topic; Highlight key points; Create reference cards for revisions; Take a test or a quiz; or Test yourself with past exam questions. Tip 7: Eat well and hydrate Sometimes, you will need treats and snacks for motivation or even a quick energy boost. Lots of foods are known to help concentration and focus; find out what works for you and include them in your diet when studying.  It is important to keep your brain hydrated, as well. Drink water instead of energy drinks or several cups of coffee as both can be dehydrating. Hydration and eating well will help your brain learn but also retain knowledge. They will also help you sleep better, which sets you up or a productive day of study. Tip 8: Take breaks Our bodies and our minds go through peaks and troughs throughout the day. So, breaks are essential to help recharge and reset. Plan regular, short breaks into your study schedule, along with a longer lunchbreak. Use the longer break to get some fresh air to help clear the cobwebs.  Being outside also free up your mind; the wide-open spaces help to calm the brain too. Don’t overdo your study time. Shorter productive sessions are better than long days. Have an evening routine to wind down. Or change your focus with a movie or some other calming activity. Best of Luck We hope these eight study tips help you. The very best of luck with your exam preparation and your exams this year.  Be kind to yourself and be proud of your hard work. Moira Dunne is Founder of beproductive.ie  

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.  

On the last Friday in April, Ireland sees National Workplace Wellbeing Day take place. The purpose of National Workplace Wellbeing Day is to raise awareness of the importance of wellbeing in the workplace at a national level, to educate all stakeholders and help employers evolve and excel in their wellbeing strategies. But what is workplace wellbeing?  Generally speaking, it means promoting wellbeing at work and empowering staff with the knowledge and tools to be proactive in boosting and protecting their own wellbeing. Corporate wellbeing programmes are becoming more and more popular. Once seen as an added perk for employees, they are now becoming an integral part of the business agenda. However, research from University College Cork (UCC) and Munster Technological University (MTU) found that while 76% of the employers said they see employee mental health and wellbeing as their responsibility, a whopping 80% are not investing in workplace mental health. No matter where employees are situated, how small or large a firm it is, it’s important to foster a culture of good wellbeing to positively influence both employees and the company. Fostering a culture that places importance on employees' mental health and wellbeing can help prevent work induced stress and create a positive and healthy work environment where employees and the company can thrive. On average, we spend a third of our adult life at work. That is a significant amount of time and how we feel about work has a big impact on our day, life, home, and on our general happiness. Another study carried out by HR Buddy found that 9 in 10 workers feel their work negatively impacts their mental health and wellbeing.  Mental health related illnesses are one of the most common reasons for long-term absence, and it is estimated 1 in 5 employees have missed work due to stress, anxiety or depression.  Employee stress and ill mental health can directly impact levels of absenteeism, presenteeism and reduced performance - all at a high cost for employers and adversely affects business performance. As a result, implementing wellbeing initiatives and strategies should be seen as a key business driver. Businesses have a duty of care to employees both physically and psychologically and employers hold a responsibility for the wellbeing of their staff. There is a wealth of evidence that points to a positive correlation between workplace wellbeing and improved business KPI’s. Fostering a culture of good wellbeing not only produces a happier workforce but the benefits to the company are just as happy: Improvement in staff productivity and engagement Can help with staff retention Increase in employee morale Reduction in absenteeism Stronger employer brand and reputation A resilient workforce Increased profits A global wellbeing survey by Aon points to these positive outcomes. The survey showed that companies that improve employee wellbeing by 4% see a 1% increase in company profits and a 1% decrease in employee turnover. In recent times, our collective interest in health and wellbeing has expanded and the role and value of workplace wellbeing is recognised more than ever. The new era in our working lives has proven how fundamental employee wellbeing is to company resilience and creating a healthy workplace is something employers are becoming much more aware of. National Workplace Wellbeing Day is a great starting point and opportunity for organisations looking to promote the wellbeing of employees.   Evidence suggests there is a holistic and cyclical effect of promoting wellbeing in the workplace both for employers and employees. Therefore, companies should take the steps to support employees and demonstrate their commitment to promoting positive mental health. Like most workplace initiatives in order for it to be successful, leadership buy-in is essential. This obstacle has been cited as one of the biggest barriers to implementing workplace wellbeing strategies. By linking employee wellbeing with success metrics, increased business performance and clearly demonstrating how it will positively impact all aspects of the business is a sure way to ensure clear, consistent and visible support from the top down.   There is a plethora of ways of how a culture of workplace wellbeing can be embedded into an organisation through internal policies and offerings. The most popular strategy is an employee assistance programme, however there is a wealth of additional supports employers can put in place. For example, some organisations run employee wellbeing events such as mindfulness or exercise classes, a no meetings Fridays’ policy, provide mental health training for managers and employees to identify signs of mental stress, offer flexible working arrangements, promote a culture that fosters a healthy work-life balance, and raise awareness of mental health challenges within the workplace. If you would like more advice or assistance on wellbeing whether an employee or an employer, the Thrive Wellbeing Hub provides counselling, wellbeing coaching, information, advice and lots more to all members of the Institute.  You can contact the Thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294.