September is Irish Heart Month which serves as an opportunity to spread awareness about our heart, its health, and the prevention of cardiovascular disease. The Irish Heart Foundation’s new campaign ‘Her Heart Matters’ aims to raise awareness of heart disease and stroke in women. Stark figures surrounding the campaign show 1 in 4 women in Ireland die from heart disease and stroke. Overall, approximately 10,000 people in Ireland die from cardiovascular disease every year. Here the Thrive wellbeing team takes a look at ways you can protect your heart health. Heart Disease & Menopause A woman’s risk of heart disease and stroke increases with the onset of menopause. This is due to lower levels of oestrogen which can increase blood pressure and cholesterol, symptoms of menopause such as poor sleep and night sweats can increase your risk as well as changes in body shape, muscle, and fat stores. Men & Heart Disease Men are more likely than women to develop heart disease. There is a variety of reasons that causes an increased number of cases of cardiovascular disease in men. It is suggested that men tend to cope with stress differently compared to women and may be less adaptive to cope with stress physiologically, behaviourally, and emotionally. Men also tend to pay less attention to healthy lifestyle behaviours and could be less aware of associated symptoms. Protect your Heart The good news is that 80% of premature heart disease and stroke are preventable by making simple but vital lifestyle changes and being proactive when it comes to your health, as is the case with many other diseases and illnesses. Manage stress – find ways to relax, maintain a regular sleeping pattern, practise relaxation techniques, stay connected Get Moving Eat well Stop smoking Drink less alcohol Know your family history Check it out - have regular blood pressure and cholesterol checks Know the Signs Awareness of the signs of heart disease is imperative to early detection but what symptoms should you look out for that might indicate a potential heart problem? Chest pain Pain or weakness in legs/arms Breathlessness Fast or slow heartbeat or palpitations Feeling dizzy/lightheaded/or faint Fatigue Swollen limbs The Thrive Wellbeing Hub is here for you on all matters related to your health and wellbeing. For more information or advice, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294. We also host an abundance of insightful and practical wellbeing webinars that may help you in your efforts, you can visit our Help & Guides page to view. For more on Irish Heart Month, please visit irishheart.ie.

The right mindset, along with a robust support network, can do much to help women in their careers. Dawn Leane explains the four factors that have contributed to the career accomplishments of successful women in business In my last article, I shared details of a research study carried out by Fiona Dent and Viki Holton for their book, Women in Business: Navigating Career Success, in which successful women revealed the factors that either encouraged or inhibited their careers. Now, we need to look at the factors the participants in that study identified as crucial to promoting and supporting their achievements. Personal work attitude Resilience is essential for women as they navigate hidden challenges and barriers their male counterparts do not face. This includes a strong work ethic and the ability to manage adversity. In her book, Mindset: The New Psychology of Success, psychologist Carol Dweck contends that, from early childhood, we develop one of two mindsets: a fixed mindset or a growth mindset. People with a growth mindset believe that, with effort, we can develop our skills, abilities and talents. They also focus on learning from positive and negative experiences and persevere when facing adversity. In contrast, those with a fixed mindset believe success is based on innate ability. By understanding, challenging and adjusting our mindset, we can change our career trajectory, relationships and happiness. Supportive family and friends In her book Couples That Work, Jennifer Petriglieri discusses how dual career couples face challenges that are usually framed as a zero-sum game, where one partner succeeds at the expense of the other. Couples who thrive develop what Petrigilieri terms a ‘secure base’, meaning both partners are supportive and encourage each other to take risks. The support role is interchangeable. Sometimes, one person is the support, and at other times they are the one being supported. Many participants in Dent and Holton’s study valued the support of their partner, family and friends in achieving success. Having a ‘secure base’ is one of the ways in which women can gain support needed to thrive. Organisational support The support of managers and colleagues is also crucial to women developing their careers. In response to the question “During your career, please indicate the people who have supported you in achieving your goals?”,  87.6 percent of Dent and Holton’s study participants identified their bosses, and 79.9 percent identified colleagues. Almost all participants highlighted the importance of their manager offering encouragement, providing challenging opportunities and the psychological safety of being allowed to experiment and fail. The manager is also crucial to one of the most pivotal points in a woman’s career: maternity leave. Research carried out by Dublin City University, Re-Engaging Talent Post- Maternity Leave: Enablers and Barriers to Positive Reintegration, identified that: “one of the critical factors in determining how women experienced the transition back into work after maternity leave was the perspective management had on maternity leave and this transition in a woman’s career. We saw many positive examples where line managers and/or the organisation viewed their maternity leave as a brief interlude in the individual’s long-term career. In these organisations, the females often reported a positive transition back after leave”. Developmental opportunities, such as a willingness to study for more qualifications and continuing personal and professional development, were also identified as essential factors, as were moving regularly and gaining international experience. Self-awareness A strong awareness of individual skills, career goals and taking advantage of opportunities were also associated with career success. Being unashamedly intentional and strategic about their ambition can feel uncomfortable for women because of their experience and societal conditioning. Having a sponsor, coach or mentor at key junctures allows women to access experience, further develop self-confidence and judgement and remain on track when navigating barriers to success. Dawn Leane is Founder of Leane Leaders and Leane Empower. In October, she will deliver a workshop for aspiring female leaders, Women in Leadership, Navigating the Environment.

Maintaining work-life balance can be challenging in the new hybrid working world, so what happens when you throw study into the mix? Rachel Weir investigates Work-life balance; if we didn’t encounter it before the pandemic, we have certainly heard a lot about it since.  In short, work-life balance is the state of equilibrium where a person equally prioritises the demands of their career against the needs of their personal life. Previously, it was difficult or impossible to take work home at the end of the day, establishing a clear line between professional and personal.  However, with advancements in technology that enables us to work from home, very few people can continue to achieve this perfect balance.  The sweet spot If qualified Chartered Accountants are finding it difficult to achieve a healthy work-life balance, what hope does a person who must add studying into the mix have?  While it is possible to work and study full-time, it’s easy to be pulled in different directions, expelling a lot of time and energy, and requiring you to adopt new habits to help you through. Finding the sweet spot that allows you to fully immerse yourself in both experiences – working to gain practical experience while also studying to progress your education and qualifications – comes with challenges. However, not finding this balance can leave you feeling fatigued, stressed, and suffering from the dreaded ‘burnout’.  Get your priorities straight  Another common struggle can be dealing with conflicting priorities.  For example, you may have exams coming up and currently spend each evening studying and completing practice questions. However, your manager has asked you to feed into a large client report and an ‘all hands on deck’ approach is needed.  What do you do? How do you continue preparing for your exams while doing your job to the best of your ability? This is where finding that work-life-study balance will serve you best. Achieving balance These are seven of my top tips to achieve a good work and study balance to successfully avoid burnout. Organise your time wisely  Always try to keep an eye on what is coming up. If you know you have a deadline, make sure you give yourself plenty of time to prepare.  You must make use of timetables, planners, phone apps or good old-fashioned ‘to-do lists’. They allow you to cross off tasks as you complete them and are a great way to keep an updated schedule and stay on top of your work.  Plan certain tasks around the times of the day when there are fewer distractions and you can be your most productive. Some people prefer to get up early and start their day by studying, allowing them to focus on work and have free time for socialising the rest of the day. Others prefer to study in the evening when the house is quiet.  If you have the option to work from home, take full advantage of this. You could use the time you would spend commuting to and from work to study, opening your evenings up to rest.  Prioritise your tasks  Time management is key. There are only 24 hours in the day so it is important to be realistic about what you can achieve within a certain timeframe.  Write out a to-do list of all the tasks you must complete, number them in order of priority and start working your way down. Set productivity volume rather than time targets such as, “I am going to practice these four questions” rather than “I am going to study for two hours”. This will allow you to track your productivity more effectively.  Remove your distractions  Technology has aided our lives in many ways, but it has also created expectations of continuous accessibility, and is a constant distraction for many people.  According to Statista research, in 2021, phone users in the UK spent an average of four hours per day using their mobile devices. If you are one of these people, could those four hours be used to study, complete a report for your team or catch up with some friends?  If this means you have to put your phone away in another room so you can concentrate on the tasks at hand, do it. Sometimes you have to be strict with yourself to achieve results. Take good care of yourself  It is impossible to avoid stress, but we can learn to manage it while maintaining a healthy lifestyle. You should give yourself time to step away from your work and studies every few hours.  Sleeping eight hours a night, exercising 40 minutes a day and eating well is also extremely important to avoid burnout, increase your energy, and reduce your stress levels.  It is essential for your body and mind to figure out what gives you energy and focus. It may be starting your day with some exercise, spending time with friends or family, listening to a true crime podcast, or doing some self-care activities to help you de-stress. Participate in all work-related events As a student, it can be easy to associate negativity with the workplace when your office experience only comprises exams, studying, work and overtime.  Spending time with fellow trainees – who you will become very close to in such a short period – undoubtedly overshadows any stress that might arise from your responsibilities. Bonding with them at work events or in the office is just another way to let off steam and get into a better mindset. Learn how to say ‘no’ Learning how to say “no” can be a challenge for students who want to impress. You can easily feel the pressure to achieve and complete all that is asked of you.  But remember, your time and energy are precious, especially if your schedule is already full. It’s important to know that saying “no” is okay – your managers and mentors have all been through the trainee experience and can empathise with what you’re going through.  Start small The key to being more productive, balancing your time between work, life and study, and taking control of your time, is to start small and build your way up. Introduce study habits a little bit at a time at the beginning of your contract. Add in a dinner or two with friends or family during the week when you’re not in lectures. Learn to manage your time, building on it, and bit-by-bit, you will discover what works for you.  Rachel Weir is People and Change consultant at Grant Thornton NI 

Changing habits is not easy, but it can be done. Shay Dalton outlines some simple steps you can take to rewire your brain’s behaviours and get the most out of life We spend most of our time on autopilot. Much of what we do—from breathing, walking or eating, to having a conversation—occurs automatically. This allows or brain to preserve energy for (what it considers to be) more critical tasks. It is the subconscious mind at work. The three-level model of the mind developed by Sigmund Freud is often represented as an iceberg. The conscious mind is the tip, the subconscious lies just beneath the surface, and the unconscious is buried below. The subconscious mind makes up 95 percent of the brain, while the conscious mind is only five percent. If we can learn how to access our subconscious, we have the power to unlock our full potential, personally and professionally. The Reticular Activating System The Reticular Activating System (RAS) is a network of neurons that act as a filtering system between the conscious and subconscious parts of the mind. As our brains cannot absorb everything around us, the RAS controls the information that surfaces in our consciousness. It exists as a mechanism for survival. If we had to consciously think about every small action we take throughout the day, our energy would be depleted when we need to be alert. The RAS reinforces behaviours we have learned to do automatically, meaning that the neural pathways must be reprogrammed to create a new response to change behaviour. If we want to start waking up earlier but believe that we’re not morning people, for example, it will be difficult to suddenly start waking up earlier. We have to first become aware of the thought that may be holding us back—‘I’m not a morning person’—and shift to a narrative explaining why we might enjoy the mornings, and what we want to achieve by waking up Researchers have also concluded that, to truly change a habit, we must see the value of our new goal and the potential reward. So, how can we begin to bring the subconscious into awareness, shift our habits, and set ourselves on the path to success? Visualising success The first step is to visualise. In his New York Times article, ‘Olympians Use Imagery as Mental Training’, Christopher Clarey explained that visualisation has long been used by Olympic athletes to prepare for the day of their event. This process involves imagining the exact conditions you will be in—how it will look, sound, smell and feel — and then envisioning how you will succeed. In his June 2011 Huffington Post article, ‘How to Use Visualisation to Achieve Your Goals’, Dr Frank Niles explains: ‘visualisation works because neurons in our brains, those electrically excitable cells that transmit information, interpret imagery as equivalent to a real-life action. When we visualise an act, the brain generates an impulse that tells our neurons to “perform” the movement. This creates a new neural pathway that primes our body to act in a way consistent with what we imagined. In other words: if we see it, we can believe it. Take the time to pause Meditation is a powerful tool for helping to bring the subconscious into awareness. Studies have shown that practising mindfulness and meditation can help with depression, chronic pain, anxiety, and other mental and physical conditions. Meditation can also aid in rewiring the brain’s circuits by increasing the amount of grey matter, which can improve emotional regulation and impulse control. It gives us more control over our subconscious behaviours and leads to better decision-making aligned with our goals. Write thoughts down Since the subconscious mind absorbs information the conscious mind does not have the capacity to process, it contains a wealth of data waiting to be accessed. Many high-achieving individuals swear by morning pages (the daily practice of writing in the morning) before starting their day. As you write, it’s important not to edit or get caught up in spelling and grammar. This is the time to see what may come up without the conscious mind interfering. Journaling is also a great way to define our goals. Unlike morning pages, this is best to do at night before bed to clear the mind for sleep. By writing down what we want to accomplish, our goals for the future, and how we want to achieve them, we bring them into awareness.   Get adequate rest We often underestimate the value of a good night’s rest. Sleep is essential to giving our minds and bodies the time to reset. It is when the brain recharges and processes information from the day. In fact, studies have shown that having adequate sleep, seven to eight hours a night, improves memory, regulates metabolism, reduces fatigue, and improves cognitive and behavioural function. The subconscious mind is more likely to repeat old patterns if it’s running on empty. Consistent practice Tapping into the subconscious and rewiring neural pathways takes time. Change will not occur overnight. By becoming aware of our subconscious thoughts and behaviours, implementing techniques such as visualisations, meditation, journaling, and getting enough rest, we will soon begin to see the positive impact on our daily lives and careers. Shay Dalton is Managing Director of Lincoln

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.