Work life

Insomnia is a sleep disorder in which you have trouble falling and/or staying asleep. A recent Irish study found 42% of Irish adults have a mental health disorder with insomnia cited as the most common disorder experienced by adults in Ireland at 15%. Here, the Thrive wellbeing team explains insomnia, the symptoms, causes and tips to help you get a better night's sleep. Insomnia means you have problematic sleep habits. How much sleep an individual needs varies from person to person, but on average adults need 7-9 hours of sleep per night. If you are experiencing constant tiredness throughout the day, you are probably not getting enough sleep. Symptoms Insomnia can affect people on a short-term basis (less than 3 months). Insomnia that lasts 3 months or longer is classified as long-term insomnia. Insomnia symptoms may include: Difficult falling asleep A pattern of interrupted or broken sleep that doesn’t refresh you Waking too early Daytime tiredness and sleepiness Find it hard to nap during the day even though you're tired Difficulty paying attention, concentrating, or focusing on tasks Increased forgetfulness Irritability, depression, or anxiety What causes insomnia? Insomnia can be the primary problem but usually is a result of other factors that disrupt sleep. Therefore, treating the underlying causes can help improve insomnia symptoms. Common causes of insomnia include: Stress Irregular sleep schedule or poor sleeping habits Mental health disorders such as anxiety or depression Physical illness or chronic pain Travel or work schedules Lifestyle choices e.g., heavy reliance on stimulants such as alcohol, caffeine, or nicotine Age and life stage- older adults and those going through menopause have a higher susceptibility to chronic insomnia A combination of these factors can trigger or exacerbate insomnia, while poor sleep can initiate or worsen other health conditions, creating a vicious and complex cause and effect situation. Risk factors   During sleep, the body heals and restores itself, our brain forges new pathways and connections that helps with memory retention.  This is the time our bodies needs to carry out important functions to ensure we are running smoothly and effectively. When we continually don’t get enough sleep, it can have serious health effects over time. Science has linked poor sleep and insomnia to a multitude of health problems. A lack of sleep over time can increase the chances of developing a number of conditions such as a weakened immune system, obesity, high blood pressure, stroke, heart disease among other issues such as increased risk of accidents and errors, poor memory and performance and difficulty regulating our emotions. How you can treat insomnia yourself It is not always possible to prevent insomnia, but good sleep habits can help improve it and promote sound sleep. When trying to get your sleep cycle on track, the first place to start with is where you sleep. Make sure your room is dark and quiet, not to cold or warm and make sure your mattress, pillows and covers are comfortable. Create a good bedtime routine that helps you relax and get in the mood for sleep. Relax at least 1 hour before bed and only go to bed when you feel tired, limiting the use of technology and bright lights can help too. Try to maintain roughly the same schedule for sleeping, you should aim to go to bed and wake up at the same time every day, even on the weekends. Exercise regularly and get some sunlight most days. Sun exposure helps regulate the body’s internal body clock and promotes sleep at night, while exercise influences sleep efficiency on both a physical and mental level. Insomnia can seriously affect your mental and emotional health along with physical wellbeing. If your sleep is impacting your day-to-day life and a change in sleeping habits haven’t work, you should consult your GP. Thrive can also help you on your journey to better sleep. For advice, wellness coaching or counselling, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

Despite efforts to balance gender, most organisations have a disproportionate number of men in senior roles. Dawn Leane explains how we can redress the balance by focusing on what women really need. The importance of gender balance in the workplace is well established. Yet, despite much discussion and policy development, a significant gender imbalance persists at senior level in most organisations. Information and insight are both critical to developing interventions, which can address this imbalance. Much of the available research does little more than compare men and women in the workplace, however. While this approach does have value, it is only one aspect of a highly complex issue, as explored in Women in Business: Navigating Career Success, published in 2012 by Fiona Dent and Viki Holton. Rather than contrasting their experiences to those of their male counterparts, the book focused on women's experiences and examined the factors that either encourage or inhibit their progress. In one part of the research, Dent and Holton asked participants what career advice they would offer other women. Respondents highlighted the following: Early opportunities to be visible (such as leading a key piece of work or project); Support from a variety of sources (including a coach or mentor, colleague, family or friends –  87 percent identified their manager as a critical source of career support); and The need to be ambitious and intentional. Early opportunities Women often get fewer opportunities than men to take on significant assignments. They can also find that their ideas are less likely to be heard and recognised. As such, women can miss out on meaningful developmental feedback. The Accenture report, Getting To Equal 2018: Young Leaders, revealed that women aged 30 and under will experience several barriers to their advancement within their first five years of working. This result is supported by McKinsey and LeanIn.org’s Women in the Workplace 2021 report, which found that for every 100 men promoted to manager, only 86 women are promoted. McKinsey termed this phenomenon 'the broken rung', which leads to an unbalanced talent pipeline. Women must close the early gaps in hiring and promotion, improving their visibility by stepping forward to take on key projects and assignments. Available supports Dent and Holton identified that women avail of various supports inside and outside the workplace. For example: Sponsors: senior leaders of any gender who act as sounding boards and advocates, often facilitating the development of key network connections. Mentors: colleagues who support and guide based on their experience, offering a safe environment to ask questions and get advice. Mentors can be of any gender and exist inside or outside the organisation. Executive coach: this person takes a non-directive role. A coach helps women develop strategies and action plans by unlocking their self-awareness and capabilities. The skills and behaviours developed through executive coaching are enduring. Networking: Women often don't have access to a network early in their careers. As networks are usually vital sources of information, this can limit their opportunity to make essential connections. Women must invest in building and maintaining strategic network connections. Being ambitious and intentional The key for women keen to increase their visibility and support in the workplace is to develop a ‘professional brand.’ This is what others say about you, and it is often overlooked by women. To change this and improve your chances of getting ahead in the workplace, I recommend that you start to think strategically about the messages you want to convey to colleagues, what these messages represent, and who your 'brand ambassadors' should be. Dawn Leane is Founder of Leane Leaders and Leane Empower. This is the first article in a series about women in the workplace.

2022 is the year of the long-awaited overseas holiday for many. But how do you switch off before you go, and how do you switch on once you’re back? Moira Dunne has the answers. For the first time in two years, many of us are finally able to take that much longed-for holiday overseas. We will soak up the sun or visit a city we haven’t seen in a while, and it will be a tremendous relief after two years of caution. The days leading up to holiday are often the busiest of the year, however. We become super-productive as we crack through our to-do list in an attempt to clear everything before we leave. We want to ensure that we have communicated with everyone, turned on the out-of-office message and tied up any loose ends. We become super-focused, less likely to get distracted and intent on making the most of our time. In contrast, our focus is usually low during the first few days back at work. After switching off during our break, it can be hard to get back into it. My advice for getting around this is to capitalise on the high-focus period before your break to plan ahead and make your return to work a little easier. Here are some more tips to help you be productive before and after a holiday. Capture everything before you go Before you finish up for your holiday, take note of what needs to be completed. This is a great time to make your ultimate to-do list – a central place for all those tasks, ideas and plans. A good to-do list will allow you to switch off quickly once you finish work and not worry about your tasks while you’re away. When you return to work refreshed, this list will also help you get back up to speed more quickly. Plan for the first week back Think ahead to how your first couple of days back at work are likely to pan out before you finish up. Some people like to ease into it with a low-key schedule, while others prefer the opposite approach. I recommend arranging a couple of key meetings to kick-start you into productivity mode more quickly. The first morning back at work can be especially challenging, but by the end of the day, you can be proud of your productivity and feel confident that you’re back into the swing of things. Resume your routine It can take some time to get back into productive habits when you return to work. The most important thing you can do is try to resume your daily routine on the first day back. Set your alarm for your normal wake-up time, follow your typical morning get-ready schedule, and catch your regular train or bus to the office. Help yourself return to healthy eating habits with a visit to the supermarket to stock up on lunches and snacks for the work week. And why not motivate yourself to return to good routines by arranging a treat at the end of the week? This will give you something to look forward to as the post-holiday blues take hold. So, have a great holiday and enjoy it, safe in the knowledge that you’ll be on top of everything once you’re back. Moira Dunne is Founder of beproductive.ie. Productivity and personal effectiveness have never been more important as people try to manage their workload between work and home. Moira provides one-to-one coaching programmes and now has a self-paced productivity masterclass.

This week marks Men’s Health Week (MHW) which presents an important opportunity to encourage men to be more open about their mental and physical health and seek support where necessary. For 2022, the theme is 'MISSION: isPOSSIBLE' and the message to everyone is ‘The Action Starts with You’. However, there are barriers that can get in the way of keeping our body and mind healthy, especially for men. It is important to recognise what prevents men from seeking help and support when it comes to their health. To mark MHW, 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 have a higher life expectancy than males, 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 a barrier to men looking after their health, especially when it comes to mental health. These views 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 390 people who died by suicide in 2019, 300 of them were male. 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. With this year, MHW message being ‘the action starts with you’, 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.

As we celebrate Pride month, Dee France, Member & Student Support and Well-being Lead at Chartered Accountants Ireland, explores what diversity and inclusion means in the workplace, the important role it plays for employee well-being, and why employers should foster a culture of belonging and inclusion. Diversity and inclusion (D&I) has become a driving force in the changing organisational landscape. Companies and business leaders are placing greater emphasis on their approach to D&I and are embracing policies and strategies to create a more diverse, fairer, and resilient workforce.  Employee well-being and D&I are closely connected. In fact, employee well-being awareness can be seen as an intrinsic element of a company’s effective D&I strategies and policies.  An essential and significant feature of good overall well-being is our feeling of purpose and belonging. Programmes and initiatives that promote inclusion, diversity, and belonging can support and cultivate positive employee well-being. In its entirety, D&I in the workplace can have an impact on our overall happiness at work.  Emotional tax Employees from diverse backgrounds who experience a non-inclusive workforce can face an additional burden of an ‘emotional tax’ – the experience of being treated differently from peers due to race/ethnicity or gender, triggering adverse effects on health and feelings of isolation and making it difficult to thrive at work. This emotional tax can have an extremely negative impact on employees’ mental health and wellbeing. Feeling undervalued, overlooked, or excluded due to your identity can heighten a person’s vigilance to protect themselves from acts of bias or prejudice. Thrive, Chartered Accountants Ireland’s dedicated well-being hub, continues to receive regular calls from our members and students who seek support from the damaging impact a non-inclusive workplace can have on their wellbeing.   Managing diversity and inclusion  Implementing effective and successful D&I strategies and policies can take time, but a coherent and structured approach to these ensure that work practices and values support an inclusive culture that embraces different people, views, and perspectives. Producing a D&I policy allows a company to go above and beyond legal obligations and set a standard of expectation for the organisation and for its employees.  There are several ways companies can begin to incorporate inclusivity into the workplace.  Leadership and employee training  Providing training for leadership, management and employees increases awareness, aids the understanding and engagement in the company’s values and policies, helps embed these initiatives into the culture of the workplace, and allows for the development of empathy for others.  Employee network groups  Building an employee network group is an effective way to allow people to connect with others from different groups, and raise a sense of belonging, affinity, and kinship.  For example, the Institute has several different committee groups such as Balance, our LGBTQ+ committee, Student Committee, and D&I committee.  Open communication and feedback  Developing open and clear communication channels that are easily accessible to employees breeds better dialogue. It ensures employees and managers alike feel safe in airing grievances, giving feedback, and the feeling of being heard and valued.  Employee surveys on D&I initiatives allow companies to take onboard employees’ experiences and action feedback. It permits companies to assess if policies and strategies are working and evaluate and benchmark their efforts from year-to-year.  The Thrive Wellbeing Hub provides counselling, wellness coaching, practical advice and more to all members of the Institute. You can contact the Thrive wellbeing team by visiting our website, via email at: thrive@charteredaccountants.ie, or by phone: +(353) 86 0243294. 

Despite the hybrid working model being in swing for a few months now, we’re still trying to find the right balance. Moira Dunne has six tips to help nurture a fulfilling work-life balance in a hybrid environment. The hybrid working model offers great flexibility for employees and employers. However, this is a new way of working for many and will take time to settle down. We all want the best of both worlds, but how can we achieve a good work-life balance in a hybrid world? Here are six tips to help find balance and get the most out of days at home and in-office. Tip 1: Plan for both locations Start by getting a hybrid working planner or using your online calendar. On the Friday before the week ahead, decide when you will travel into the office, when you will work from home and, crucially, the reason why in each case. Do you have a meeting you must attend in person? Office day. Do you need to do deep work with no interruptions? Home day. Tip 2: Set weekly priorities Having clear priorities each week will help you complete tasks and optimise your time. A planner will help you to think about the key objectives you need to deliver on each week. This will allow you to find time for important things during a busy week and protect your time when unexpected tasks and work requests pop up. Tip 3: Have a routine working at home Aim to start and finish at the same time each day, whether you are in the office or at home. This will help you to kick-start each day and switch off in the evening. Set start and stop times will also give structure to your days when working at home. Over time, your work-from-home routine will become a habit, meaning you have one less decision to make. Tip 4: Use a shutdown checklist Just like you make a list to start your day, you need one to shut it down. Make a list of the tasks you need to complete in your working day. This will help clear work thoughts and separate your personal life from your work life. Here are some ideas for these routines, but it is important to develop your own with activities that suit you. Shutdown routine Recap your to-do list. Plan for tomorrow. Mute/hide work devices. Use a personal browser/device in the evening. Tip 5: Reset during the day Our energy levels go through highs and lows throughout the day. Tune into this and take control of your day by taking a reset break when you need it. Take the time to make that cup of tea or coffee. Even 60 seconds between activities will help you to reflect, recharge and reset before the next task or meeting. Tip 6: Review and improve This is a new way of working, so it is important to review each week and ask yourself two questions: What is working? What is not working? Once you’ve answered those questions, you can decide what can be improved and how you can improve it. What can you do differently next week to make your working time more productive? You can do this on your own, but it can also be beneficial to do it with your colleagues and team leader. Moira Dunne is Founder of beproductive.ie.