Becoming a Chartered Accountant is a commitment that requires intense dedication, determination and resilience. This pursuit, especially during exam season, can become overwhelming and mentally taxing. Niamh Manning shares some strategies to help students manage their mental health during their studies Exam season is a particularly stressful time in a student's life. With a heavy workload, tight deadlines and high expectations, stress is an inevitable part of the journey. But by building resilience, confidence and strength, you can make it as stress-free as possible. It’s all about timing  Proper time management helps reduce stress by allowing us to tackle tasks in a more organised manner. Before you set off on a day of study, be strategic about your day and set goals and actions. Think realistically about how much you can achieve in a day and create a timetable with breaks throughout.  A tried-and-tested study method is the Pomodoro technique, in which you study for 25 minutes and then take a five-minute break. This encourages focused study periods and helps you avoid burnout. It also helps improve your focus and keeps the material fresh in your mind. Treat yourself  Maintaining focus and momentum during study periods can feel like a marathon. The enormity of the task at hand can feel daunting and overwhelming.  Instead of focusing on the long-distance finish line like passing your exams, break down your days and weeks into small manageable goals and celebrate and reward yourself when you reach these milestones.  Short-term rewards can provide a sense of progress and can help you keep going when you hit that proverbial wall.  Health is wealth  While it may seem obvious, we can’t emphasise enough just how important it is to look after your mental and physical health during this time.   Exerting so much energy, physically and mentally on to your study and exams can leave you feeling fatigued, drained and emotional, leaving you vulnerable to exhaustion. 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.  Hydration is paramount as dehydration can lead to headaches, poor concentration and fatigue. Drinking enough water throughout the day ensures that the body remains energised and can process information effectively. Micro-moments of relaxation  We all know that maintaining a healthy lifestyle is essential, but we can often neglect the power of active resting. Taking small moments of relaxation throughout the day can help reset focus and restore energy.  Take a few minutes every day to engage in relaxation techniques.  For example, when you feel tension building, take two to three minutes out to close your eyes, stretch or take a breath. These brief moments can prevent stress from accumulating, lower your heart rate and provide a quick mental rest.   It is also important to include longer periods of relaxation during the week where you completely disconnect from your studies and enjoy the things you love guilt-free. This allows you to recharge your batteries, helps improve concentration and promotes emotional balance. Support network  Due to the intense nature of exams and study, students may shut themselves off and isolate at a time when peer support is important and can significantly benefit them.  A strong support system offers emotional support, advice and a sense of camaraderie. Students can cultivate this sense of support by connecting with fellow students, colleagues, friends and family.  Study groups can also be extremely helpful, allowing participants to share knowledge and collaborate. They also provide a certain study schedule and can help keep you honest about your study efforts.  Many of you will be surrounded by members and alumni who have already gone through the journey and have first-hand experience of being a Chartered Accountancy student. Reaching out to such peers can provide invaluable guidance and encouragement.  Remaining resilient Becoming a Chartered Accountant is a challenging but rewarding journey, and students can excel and persevere by remaining resilient and focused.  It is important to remember that mental health is as important and crucial as academic success, and looking after yourself is imperative for long-term success, both professionally and personally.   Also, keep in mind the many student supports available to you through 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 and 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 Niamh Manning is a Marketing and Fundraising Officer with the Thrive Wellbeing Team at Chartered Accountants Ireland

Yesterday (March 6), Thrive and the Institute’s Member Experience team welcomed guests to our Step into your Power Sparkling Lunch in celebration of International Women’s Day.    Check out photos from the event here. In the wonderful surroundings of the Dean Townhouse, we were joined by members and students of the chartered community.  In her opening address, Dee France, from the Institute’s Thrive Wellbeing Hub, outlined the importance of shining a spotlight on some of the key challenges women face in the workplace and in society, while celebrating the many advances made in recent times.  Guests enjoyed a keynote speech from Eimer Lyons, founder of Well Rise Coaching, entitled “The Importance Of Healthy Boundaries” where attendees were encouraged to establish boundaries as a non-negotiable for a balanced, fulfilling career and life. Áine Crotty, Head of Compliance (UK & Europe) at nib Group, facilitated a panel discussion covering some key issues of the day namely barriers encountered and inclusive changes to the workplace, the importance of male allyship and leadership, challenges faced by working mothers and broached the topic of burnout and how it shows up for women. The panellists - Nifemi Ogunbiyi, Financial Account at Fenergo, Gillian Bane, Founder of Well Work 360, Katharine Mulcahy, Sales Excellence and Strategy Lead at Microsoft and Barry Doyle, President of Chartered Accountants Ireland -  shared many important insights on these topics and how they navigate their own personal challenges and successes both in their professional and personal lives.   The final segment of the afternoon was a fireside chat with Lorna Conn, Chief Executive Officer at CPL and Cróna Clohisey, Director of Advocacy & Voice at Chartered Accountants Ireland. Lorna reflected on the highs and lows of her career, how resilience helps build leaders and how she manages and balances her professional and personal life. The event was also raising funds for CA Support (the Institute’s in-house charity). In his opening address, Barry Doyle spoke about the Institute’s commitment to supporting the success and wellbeing of our female members through career and wellbeing initiatives and highlighted the important work of CA Support, encouraging those in the room to donate to CA Support as the majority of the cases the charity support are families – mothers and fathers who have encountered adversity and are in dire need of assistance.  If you would like to donate to CA Support in celebration of International Women’s Day, please do so here.  

Ornaith Giblin outlines the essential steps to achieving a healthy work-life balance for high-level executives striving to manage heavy schedules and competing priorities A high-powered executive who runs a multi-million euro business, also sits on the boards of several not-for-profits, is raising two kids and has just run a second marathon. How do they do it? How is it possible to lead a business, contribute pro-bono time and have a work-life balance that prioritises family and fitness? This “art” of time management and efficiency doesn’t come easy. We have all developed, read about, adopted and rejected various methods—some successful and some not—to try to boost our productivity. However, people often still find themselves frustratingly short of time. What is absolutely clear is that the people who rise to the top usually have the art of time management nailed—often to a level that puts the rest of us to shame. So, what principles do they employ that we could all learn from? Learn to let go and delegate If you are a new manager, you will understand first-hand the battle here. You hold on to the tendency to “do” because you’re the best one to do the job, and taking the time to train someone else doesn’t seem any more time efficient. Even for senior managers, this is an issue. You might have strengths that place you as the best project manager, process improver, statutory reporter or deep-dive analyser, but if you did all of this all the time, you would have no time for team leadership, strategy or driving commercial objectives. Approach this situation from another viewpoint: what do you do that no one else is qualified to do? You were hired to take care of the higher-level aspects of your job and this must be prioritised. Business-as-usual can be delegated. Not only will it boost your team, but you might be pleasantly surprised by what others can do when asked to step up to the challenge. Make a plan and then a contingency plan I write the next day’s plan the evening before. This practice helps me assess my progress and gain insights into my productivity patterns over time. I remove what I’ve completed from my earlier plan, reschedule unfinished tasks for the next day and note a few new priorities requiring attention. Even more critical, however, is the need for a contingency plan to help manage the unknown. It is crucial to set aside a “free” hour each day to manage unforeseen issues. If you find you don’t need this hour, use it to speed up the delivery of other outlined priorities. Focus on results rather than hours People focus on the time it will take to complete a task. Task completion will invariably expand to fill the allocated time. In accounting, you are even more susceptible to this mindset, even if you work in industry, due to the industry-accepted practice of “billable hours”. Instead of analysing a task in terms of how long you anticipate it will take, allocate the time to the task in a way that aligns with the value of the end result. Your success will not be measured by how long you work, but rather what results you deliver. Set your hours and create distance At first glance, it may seem arbitrary to set working hours for the sake of having a work-life balance. If you have nothing planned, why not work into the evening and get a few more things done? Because working all the hours you have available will dull your shine. Frequently, ambitious people work more because they’re always “on”, driven by the buzz, and feel that the more work they get done, the better. However, taking the time for yourself means you can show up the next day fresh and full of ideas. Whether it’s setting hours so you can get out and exercise, spend time with your family, or just kick your feet up, distance is essential for idea generation, innovation and creativity in your work. Ornaith Giblin is a consultant at Barden

Healthy Strategies to Combat Stress and Boost Your Well-Being In today’s fast-paced world, stress isn’t just an inconvenience it’s a silent epidemic. It seeps into every part of our lives, affecting our health, our productivity, our relationships, and even the way we show up for ourselves. Chronic stress doesn’t just weigh on our minds it impacts our bodies, too. And the consequences are often more severe than we realise. But what if the solution to stress doesn’t require an overhaul of your entire life? What if it’s about making small, 1% improvements every day—simple, manageable shifts that transform your well-being without overwhelming you? The High Cost of Stress: What’s Really Happening to Our Bodies? We hear a lot about the “dangers of stress,” but do we truly understand its toll on our health? Stress is linked to over 80% of doctor visits worldwide, contributing to a host of physical and mental health problems. From digestive issues to heart disease, the physical manifestations of stress are profound and the financial cost is staggering. In Ireland alone, stress-related absenteeism leads to the loss of 11 million workdays every year, costing the economy €1.5 billion. But the true cost of stress is personal. It impacts our relationships, our sense of self, and our overall well-being. Even more concerning, younger generations particularly millennials are on track to live shorter lives than their parents for the first time in modern history, largely due to lifestyle diseases tied to stress and poor health habits. While we can’t change the entire system, we can take charge of our own health. The good news is, the path to improvement doesn’t require dramatic changes. The solution is found in consistent, small steps—what I like to call the 1% approach. Why 1%? Small Shifts for Big Results You might be wondering: Can such tiny changes really have a meaningful impact? The answer is; absolutely. Let’s break it down: 1% of 24 hours is just 15 minutes. That’s it. Think about it just 15 minutes to breathe, stretch, journal, meditate, or take a mindful walk during your lunch break. When you commit to small, daily actions like this, over time they can shift the way you feel, the way you manage stress, and the way you take care of your body. By focusing on 1% improvements every day, you build habits that stick. This approach isn’t about overwhelming yourself with huge goals, it’s about showing up for yourself in manageable, meaningful ways. And the beauty of small changes is that they’re sustainable. Little by little, they lead to lasting transformation. Building Lasting Habits: Ability Over Motivation One of the biggest challenges people face when trying to make lasting changes is relying too heavily on motivation. We often think we need to feel inspired or have an overwhelming desire to act in order to make a change. The truth is, ability not motivation is the real key to success. Motivation can come and go, but the ability to create small, sustainable habits will carry you through. Instead of aiming for perfection or waiting for the “right” moment, start small. Focus on what you can do, not on an unrealistic, massive goal. The secret is consistency. Whether it’s taking 15 minutes to meditate, drink more water, or take a brisk walk, these small actions compound over time and before you know it, they become second nature. Scheduling: A Powerful Tool for Boundary-Setting and Self-Care In today’s digital world, it’s easy to feel like time slips through your fingers. The constant ping of emails, messages, and reminders makes it feel as though there’s never enough time for ourselves. But did you know that scheduling can be one of your most powerful tools for boundary-setting and self-care? When we schedule breaks, lunch hours, and time for clean rest and self-care, we take control of our day and, by extension, our lives. Scheduling isn’t about micromanaging every minute; it’s about intentionally carving out time for the things that matter most, including your mental and physical health. By setting aside time for rest, exercise, and mindfulness, we send a clear message to ourselves that we’re worth the investment. And here’s the kicker: Scheduling can actually reduce stress. When you plan your day thoughtfully rather than reacting to a constant stream of demands—you create space for balance, clarity, and self-compassion. It’s all about setting boundaries that protect your well-being, even in the busiest times. It’s time to take control—one small step at a time. Written by Róna Girvan for Thrive. Róna spoke at Thrive and the Cork Society’s Blue Monday Webinar, Balanced Living, 1% at a time, where she shared her 1% solutions to balanced living. You can watch the webinar on-demand here. Róna Girvan (Dr Róna Anderson) is a GP, Lifestyle Physician, and Life Coach. With a passion for empowering people to take control of their health and well-being, Róna combines her medical expertise with practical coaching strategies to help others lead healthier, more balanced lives. As a mother of two and a wellness advocate, she understands first-hand the challenges of juggling work, life, and self-care. Instagram: @the.balance.doctor email: thebalancedoctor2024@gmail.com.

Our Thriving Stories series dives into the real-life experiences of members in our profession and what they do to prioritise their wellbeing. Here, we hear from Rachel McCann, Director at Grant Thornton and chair of the Institute's Cork Society.  How do you prioritize your mental health, and what helps you manage stress? I try and take time out for me for 1 hour a day- I try a swim at the beach all year round 1-2 times a week followed by a beach sauna, do a strength class 3 times a week and for the really bad days I take a football down to the pitch and kick it around the place- always feel better after it!   How do you approach nutrition, and what are some of your favourite healthy meals or snacks?  I am making a more conscious effort for 2025- I do think as busy professionals we tend to grab and go. I spend a lot of time working between Cork, Kerry and Dublin and previously it was whatever came to hand. This year I am making more of an effort to meal prep on a Sunday so it is a case of just heating something up in the evening or taking lunch/breakfast with you- I have become a huge fan of overnight oats in the morning or also following Joe Wicks- he has very quick tasty recipes online. Who do you turn to for support when you’re feeling overwhelmed or struggling with your wellbeing?  Friends and family- great to have 2-3 people to be able to pick up the phone, have a rant and them to say are you finished now and make you laugh again. Also good to have someone point out the bigger picture- I do think we can stress on the smaller items and maybe sometimes looking at the bigger picture puts life in perspective.  How do you maintain a healthy work-life balance, especially during busy times?  Someone recently said the term work life integration to me and I actually think I’ll be stealing it- I think we all know what’s important outside of work and so we need to focus on ways of integrating those priorities into daily schedules- if its that you need to be gone by 5pm to watch a soccer match/school play well then maybe the trade is working through lunch or starting/finishing a bit later to make sure you don’t miss the important items. On the busier days I think it is about ensuring you block calendar time to eat and getting out even for 30 mins for fresh air and being selfish to make sure no one takes those slots.  In what ways do you think community involvement or social connections impact overall wellbeing?  I think it has a huge bearing- I play Mothers and Others football locally in Kerry and its great to go and meet people who are managing work, kids, elderly parents- all life stresses we all face. The best bit is you get to see no one has it all together all the time and sometimes it nice just to laugh about all the chaos while getting out in fresh air and improving fitness. Half the time I try to come up with an excuse not to go at 7pm but every time I do I come back in better form, motivated for the week ahead and more energised. 

Maintaining a sense of happiness and wellbeing can sometimes feel elusive especially when dealing with the general humdrum and stressors of daily life. One powerful way to enhance our happiness is by understanding the biochemical processes that play a critical role in how we feel. Serotonin, dopamine, oxytocin, and endorphins are often dubbed the happy hormones because they boost and regulate our mood. 1. Serotonin: The Mood Stabilizer Serotonin is often referred to as the “feel-good” neurotransmitter because of its impact on mood regulation. It is crucial in stabilising our mood, promoting feelings of calm, and preventing feelings of anxiety or depression. Often associated with a sense of wellbeing, serotonin is primarily produced in the brain, though a significant portion is found in the intestines. The presence of serotonin contributes to better sleep, appetite regulation, and overall emotional stability. When serotonin levels are balanced, individuals tend to experience less stress and anxiety, along with an overall sense of contentment and happiness. How to Boost Serotonin: Sunlight Exposure: Just 10–15 minutes of sunlight exposure can help stimulate serotonin production. Exercise: Regular physical activity, especially aerobic exercises like running or swimming, is shown to boost serotonin levels. Diet: Eating foods that contain tryptophan, an amino acid that the body converts into serotonin, can promote its production. Foods like turkey, eggs, nuts, and seeds are excellent sources. Mindfulness and Meditation: Mindfulness practices like meditation and yoga can stimulate serotonin production, enhancing emotional well-being. 2. Dopamine: The Reward and Motivation Hormone Dopamine is the brain’s reward chemical. It is released when we accomplish something rewarding, whether it’s something as small as enjoying a favourite treat or completing a long-term goal. Dopamine is essential for motivation, focus, and the pleasure we feel in achieving goals. Without dopamine, we would struggle to feel a sense of accomplishment or motivation to push forward. However, it is important to note that dopamine is also linked to addictive behaviours. While small, healthy doses of dopamine release contribute to happiness, an overabundance can lead to unhealthy habits. How to Boost Dopamine: Setting and Achieving Small Goals: Breaking larger goals into manageable tasks and celebrating each small success helps keep dopamine levels up. Exercise: Physical activity, especially high-intensity workouts, triggers dopamine release. Listening to Music: Engaging with music that you enjoy can trigger dopamine production, leading to a natural "high." Healthy Nutrition: Consuming foods rich in tyrosine (such as bananas, chicken, and avocado) can help boost dopamine levels. 3. Oxytocin: The Love and Connection Hormone Often referred to as the "love hormone," oxytocin is essential for bonding and forming social connections. It is released during moments of physical affection, such as hugging, touching, or even just being in the presence of loved ones. Oxytocin promotes feelings of trust, empathy, and connection, which are crucial for mental and emotional health. This hormone plays a vital role in childbirth and breastfeeding, helping to facilitate maternal bonding. It also aids in reducing stress and increasing feelings of contentment, warmth, and love. Oxytocin not only contributes to romantic relationships but also strengthens friendships and family bonds, making it a cornerstone of social wellbeing. How to Boost Oxytocin: Physical Touch: Simple actions like hugging, holding hands, or even a gentle pat on the back can trigger the release of oxytocin. Acts of Kindness: Helping others or receiving kindness can increase oxytocin levels, promoting a sense of connection and happiness. Social Interaction: Positive interactions with family and friends, engaging in meaningful conversations, or spending time with pets can stimulate oxytocin release. Sexual Intimacy: Physical intimacy with a partner is another powerful way to increase oxytocin levels. 4. Endorphins: The Pain Relief Hormones Endorphins are often called the body’s natural painkillers. These hormones are a response to pain or stress, but they also promote feelings of euphoria and happiness. Endorphins help reduce physical discomfort, alleviate stress, and combat feelings of anxiety or depression. They are primarily known for their ability to enhance mood by acting as natural pain relievers, offering a sense of wellbeing and relaxation. The release of endorphins not only combats pain but also produces a sense of pleasure and satisfaction. How to Boost Endorphins: Exercise: Physical activity, especially vigorous exercises like running, cycling, or dancing, triggers the release of endorphins. Laughter: Engaging in activities that make you laugh boosts endorphin production. Spicy Food: Consuming spicy foods that contain capsaicin, the compound responsible for heat, has been shown to trigger endorphin release. Music and Dance: Engaging with music that inspires joy and movement can activate endorphin production, leading to an uplifting emotional response. By incorporating lifestyle practices that promote the natural release of these hormones, we can create a positive feedback loop that supports mental, emotional, and physical health. Whether it’s through regular exercise, connecting with loved ones, practising mindfulness, or simply enjoying life’s little pleasures, nurturing these hormones can foster a sense of joy, satisfaction, and fulfilment. Understanding the power of these biochemical processes allows us to take proactive steps in cultivating happiness, helping us lead more balanced, fulfilling lives. Thrive is the Institute’s dedicated wellbeing hub which provides emotional and practical support to our members, students and their family members for life. Should you find yourself in a difficult situation, the team at Thrive can help steer you through life’s ups and downs. Talk to us today on mobile: (353) 86 024 3294 or email us.