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.

Is the thought of having to revise for your next exam or a resit getting you down?  It may be because you’re yet to get into revision mode or it could be that you’ve always struggled when it comes to revising. Whatever your situation, there are plenty of practical methods you can follow to make your revision more manageable.  One of the best places to start is with your mindset. Because if you don’t feel motivated to revise because you see it as a negative thing, it won’t encourage you to get stuck into it.  Ideally, you need to approach your revision with a positive mindset. At the end of the day, it’s something you’ve got to do and will benefit your career, so why not reframe your thinking?   Dos and don’ts for feeling more positive about revision:  do focus on the present - don’t fall into the trap of worrying about the future and that you may not pass. Turn your attention to the here and now; the fact you need to revise for your exam and you’re doing all you can to pass it.  don't be secretive about your revision - tell people you are doing it. Saying it out loud reinforces your revision commitment. It also makes you more accountable for getting it done, especially if people ask you how you’re getting on with it.  do be calm - if you intend to get some revision done at the end of a hectic day, give yourself chance to detach from that experience and put yourself in a calm and more focused mindset. Starting your revision sessions with one minute of deep breathing will help put you in the right frame of mind.  don't dwell on failure - as easy as it can be to focus on past exam failures, don’t let them hold you back. Turn them into successes by focusing on what you did well. For example, how you calmed your nerves, how much sleep you got, how you planned out your revision. do reflect on past exams - how did you perform on the day? Which areas did you excel in and which topics do you need to really brush up on? Did you run out of time? All of these learnings are key for perfecting your future exam performance.  don't forget to back yourself - tell yourself you can sit the exam and you are going to do well. When you’re revising, say that you are looking forward to learning and praise yourself at the end of each session. Control your voice to be cheerleader not a critique. Exams are a stepping stone to your future success - what will they unlock for you?  do create a vision board - vision boards are a great tactic for motivating yourself to revise and picture what’s beyond it. They enable you to visualise what success looks like and what you will achieve as a result of taking this exam stepping stone. don't overlook your rewards - every time you do your revision, reward yourself. It’ll help you feel more positive about it overall too. For instance, you could treat yourself to a long, hot soak in the bath or your favourite chocolate bar. It doesn’t have to be anything too elaborate, but must be something you will look forward to enjoying once you’ve hit your revision milestone.  do put your blinkers on - it’s so easy to compare yourself to others. But it can be really counterproductive when it comes to making progress with your revision. You may have heard that your colleagues did all of their revision in the space of a weekend or that they’re already all prepped for the exam when you’re not. Try not to get distracted by their tactics and progress; try to just focus on you and your revision schedule because that’s what matters.  don’t neglect yourself - it can be easy to neglect yourself when you’ve got lots of studying to do. However, it’s important you don’t push yourself too hard, overlook your needs or skip the basics - such as, eating healthy, regular meals, getting plenty of sleep and exercising (which is one of the best stress relievers there is).   do plan and prepare - effective revision is based on having a dedicated plan in place. You may want to draw up a study timetable to help you stay on track - learn how by reading ‘Study smart: your plan to get the most out of revising.’ Alternatively, you may want to create weekly or daily schedules, where you can break up long hours of study into smaller, more manageable sessions. As the late, great Benjamin Franklin famously said: ‘If you fail to plan, you are planning to fail.’ Don’t let it happen to you.  don’t get in a revision rut - unfortunately, feeling motivated about revising isn’t something people can pass on to you. It has to come from within because you are in control of your brain and how you feel about revising. However, if you’ve managed to follow the advice above, we hope you’ll be feeling far more motivated about revising now!   Feeling positive about revision may initially seem like somewhat of an impossible challenge, but there’s no reason why you shouldn’t feel that way. There are plenty of things you can do to change your mindset from negative to positive and tackle your revision in a whole new light.  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.

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