Wellbeing news

There is one thing that defines your quality of life but also how fulfilled you are in life. This one thing is, for every individual, either an asset or a liability. Whether we are aware of it or not, it defines who and what you become. I am talking about mindset. What is mindset and how does one look at it and identify how to make it stronger, better, healthier? Something we don’t realise is that mindset is responsible for a lot of our challenges in life. But it can also be our place of strength, motivation, and happiness. If you are for example: Feeling stuck in life Lacking motivation Feeling you’re not enough Fighting with imposter syndrome Anxious and afraid Lacking confidence All of these issues and so many more are as a result of our mindset. Mindset is everything. But what exactly is it? Mindset is made up of what you believe to be true about you, the people in your life, and the world. It is based on our beliefs and values. Our perception and understanding of all we go through and all that we are. So yes, mindset is pretty important. After a nervous breakdown I discovered that everything hinges on our mindset. How we see the world and how the world sees us. How we get stuck in life not knowing that our mindset needs rebooting. For a lot of people their mindset is not serving them well at all, maybe it’s even broken or irrational in how they see things. For example, self-sabotaging is such an issue of mindset. So too is how we act in our interpersonal relationships. There are two types of mindsets, a growth mindset and a fixed mindset. Whether you are male or female doesn’t matter to mindset. But whether you have a fixed or growth mindset does matter to everything. A Growth Mindset: A thinking that says challenges are not bad, learning is good, and a self-belief that they will be successful. They like feedback, they love to grow and learn. They are not limited in their thinking. A Fixed Mindset: A thinking that believes their skills and talents are a fixed trait and they settle for what comes their way as they feel success is achieved by being safe and secure, and not taking chances. You’re either successful or not but don’t take risks. At Thrive’s webinar, I’ll be sharing my story of a broken mindset but also what real motivation looks like, and the five pillars you can use to build yourself a personal and professional life that makes you smile. Pillars that have helped me and others get through dark times, but also reach their true potential. If you want a different result, you must change the process, and I’ll be teaching all about how to achieve this and reach your full potential in life. As a life coach I work with individuals and groups on a weekly basis helping them adjust or even reset their mindset. This is key to unlocking your full potential to be happy and successful in life. Please join us on November 23rd at 3.00pm for what promises to be an insightful and inspiring hour for all on the power of mindset. Book your free place here. If you are interested in hearing more, you can connect with Mark on Instagram @markfennell.ie or on his website www.markfennell.ie.  Mark is a personal and career development life coach for over 15 years. He works in the areas of mindset and self-belief, and how this impacts our mental health, confidence, interpersonal relations, and most areas of our lives. Mark’s approach is practical and motivational, and he speaks at workshops and seminars as well as working with groups and individuals. As host of This Adult Life podcast, which looks at the good, bad and the ugly of adult life, Mark discusses solutions and practical mindset tips.

Half of workplace illnesses are tied to mental health issues, emphasising the need for better wellbeing supports in organisations. Here are two work-friendly mindfulness methods from Louisa Meehan that can be utilised if you are stressed and anxious. An ongoing and persistent high level of stress is detrimental. It can impact on us emotionally, mentally, and physically. Work-related stress, anxiety and depression accounts for 50% of work-related illnesses according to the ESRI, so it makes sense for organisations to put supports in place to reduce stress at work – especially as the island opens up, people return to the office, and COVID-19 cases rise. Meditation and breath work is proven to benefit our brains. It reduces stress and introduces a level of calm. Employees can do a simple piece of breath work in just a couple of minutes, so it can be easily incorporated into anyone’s daily habits. Mindfulness methods There are many ways one can practice mindfulness, but two good methods for the office are the box breath and the body scan. Both can be achieved while sitting in an office chair with two feet on the ground. Box breath Box breathing is a simple technique that can be practiced almost anywhere. It is regularly used by individuals in high-stress jobs when they face a fight or flight response, and is excellent for re-centring yourself and improving focus and concentration. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs and pay attention to it energising you. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for four seconds. Begin to slowly exhale for four seconds. Hold your breath out for a count of four seconds. Repeat steps one to four at least three times. Ideally, repeat the three steps for four minutes, or until calm returns. Body scan There are different ways to do a body scan, but the aim is to draw your attention away from your thoughts and into your body. We know that the more connected we are with our own bodies, the better able we are to address issues as they arise. Here is my suggested method. Begin by bringing your attention into your body. You can close your eyes if that’s comfortable for you. You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair. Take a few deep breaths. As you take in a deep breath, bring in more oxygen, enlivening the body. And as you exhale, pay attention to the sense of relaxation. Take notice your feet on the floor, and the sensations of your feet touching the floor; the weight, pressure, vibration and heat. Notice your legs against the chair – the pressure, pulsing, heaviness or lightness. Notice your back against the chair. Is there any tension or tightness? Bring your attention into your stomach area. Is your stomach tense or tight? If so, let it soften. Take a breath. Notice your hands. Are your hands tense or tight? If so, allow them to soften. Concentrate on each finger, one at a time. Relax the muscles as you go. Notice your arms. Feel any sensation in your arms. Let your shoulders be soft. Notice your neck and throat. Let them be soft. Relax. Soften your jaw. If your tongue is touching the roof of your mouth, let it fall away. Let your face and facial muscles be soft. Finally, note your whole body present. Recognise how it is all interconnected. Take one more deep breath. When you’re ready, open your eyes. These are just two simple options that are fast and easy for anyone at home or in the office to help with stress and anxiety. If you are in need of assistance in the area of mental health, emotional and wellbeing supports are available at the Thrive wellbeing hub on https://www.charteredaccountants.ie/thrive-wellbeing-hub/thrive-wellbeing-home Louisa Meehan is the Founder of Woodview HRM.

We are constantly evolving and adapting to the changing needs of our profession ensuring that we are set up to anticipate the future challenges of all our members and students.  Tomorrow for Good is one of the guiding principles highlighted in our Strategy24 document. As an Institute, we have been called upon to provide a roadmap for the path ahead that ensures our profession is equipped with all the necessary support and guidance that the future demands. Our mental health and resilience have been particularly tested during the last 20 months, and we have seen the detrimental impact the pandemic has had on our individual and collective wellbeing.  As a result, a frank and honest conversation on the topic has been accelerated and embraced, and this is to be welcomed. We know a considerable number of members and students in our own community have been challenged greatly during this time, and we have listened to the requests for more support in this area.  A recent survey, conducted by the Institute’s Diversity & Inclusion Committee, found the number one sought-after support that members (56%) and students (67%) are seeking from the Institute is wellness and mental health support. In light of these findings, Chartered Accountants Ireland is delighted to announce the launch of Thrive, the Institute’s new dedicated wellbeing hub. The wellbeing of the chartered accountancy community has always been of the upmost importance to the Institute. In 2019, CA Support’s remit was expanded to include wellbeing and mental health supports.  However, after the devastating mental health impact of the past 20 months, and having engaged with our members, Chartered Accountants Ireland felt the need to transition these supports to a standard service to our members. CA Support’s services are now streamlined to focus solely on providing financial assistance to members who are experiencing financial hardship or distress, and your donations to this hardship fund will be gratefully received. We are making a long-term commitment to support the wellbeing of our community and our objective is to educate and support in the area of mental fitness and resilience. As a member-focused organisation, we want to ensure that members and students feel supported and can easily access wellbeing services that allow them to adapt to the changing landscape and an uncertain future. Thrive’s comprehensive mental health and wellbeing programme offers a wide range of services that are tailored to support our members and students and are delivered in complete confidence at any stage of your journey with the Institute and include: Confidential 1:1 listening service Professional counselling sessions Wellness coaching delivered by our in-house wellbeing team Career supports Wellbeing events/webinars with leading mental health and wellbeing experts Dedicated website with weekly updated resources and advice to help members and students be proactive in protecting their own wellbeing. Chartered Accountants Ireland is an institution that members can rely on. We want Thrive to foster good wellbeing in the chartered accountancy community and help facilitate our members in coming forward and seeking help when needed. Please visit Thrive wellbeing hub for more information on how we can help you safeguard your wellbeing.

When looking for a job after qualification, you can do more than just send a CV listing your previous experience. Here are some steps you can take to make the path to your dream job a little easier. For many of us, the start of a new year is the time that we take a peek at the job market, especially if you are nearing the end of your education. However, you will not be alone.  While you maybe tick all the boxes in terms of qualifications, it is worth considering what can you do over the coming weeks and months that will make you stand out from your peers to land the job of your dreams. How can you impress an employer before you even get your foot in the door? Its worth putting together a list of top 10 companies you would like to join, and then start working on ways to blow them away before you ever even meet them. Here are some steps you can take that may help set you apart from your peers.  Your CV  A well laid out CV is such an important document and will highlight to any potential employer that you take yourself, your own brand and the interview process seriously.  Your CV should advertise and sell your skills to employers. Employers will notice a well-crafted CV and note that if you put time and effort into this document, you take yourself seriously as an accounting professional.  Be sure to target your CV to the job in which you are applying. This will grab the attention of the hiring manager and  help you overcome any artificial intelligence software the organisation might be using to help with its hiring process. Social media Your online profile is another form of marketing for yourself and brand. Make sure that it is done correctly and that your portray yourself on social media in the best possible light. Privatise your social accounts if needs be. If you have public content, be sure it portrays you well. Before you even start applying for roles within your target company, start following them on social media, and like and share their posts. Use your social media presence to interact with these companies in advance of any potential interviews with them. Make sure that your LinkedIn profile is up-to-date and is completed correctly. Your online profile should portray the right image of you as a serious candidate so make sure your experience is current and your picture is professional. It is not unusual for hiring managers to go straight to a candidate’s LinkedIn profile prior to the interview, so make sure it lists all your accomplishments.  Tap into your network Up until now, your focus has been on passing your exams. Now that your time as a student is nearly finished, it is the time to expand and utilise your network. Is there a former colleague, friend or family member that works in a company that you are interested in? If so, reach out to them for an introduction to someone involved in recruitment within the organisation.  If they can’t introduce you to someone in the organisation, they still might be able to help you with CV preparation or provide some company intelligence that will give you insight into how tailor yours answers to interview questions. Many companies have a fee that they pay to current employees for good referrals, so keep this in mind when asking current employees of companies for an introduction. Your network can prove invaluable and people love to help.  You can also find the hiring managers and heads of recruitment from within the company on Linkedin. Take a chance by connecting with them, liking their posts and catching their eye with some of your own content. Concepta Cadogan is the Head of Accounting and Finance at Lincoln Search and Selection.  

The most powerful tool in a networker’s arsenal is the ability to give back to your network. By following the 10 key points outlined by Jean Evans, you’re guaranteed to cultivate a strong and supportive business network. One of the first things you learn about networking is the importance of giving back to your network, and most people starting out can become overwhelmed by this notion. You might think you don’t know anyone, or you’re worried that you don’t have anything of value to give to another person in your network. However, it’s a lot easier to give back than you think. Here are 10 things you can do to give to your network. Show up consistently If you’ve taken the time to join a network, I’m going to make a bold assumption and say that you’ve done your due diligence and you know the schedule and the frequency. Put this in your diary and schedule any other meetings around your networking meetings. This time spent networking should be sacrosanct. The know, like and trust factor Schedule one-to-one time with people in your networking groups as part of your networking process. Do a minimum of one of these individual meetings each week per networking group you are a part of to consistently and constantly build up your network. It’ll be noticed and appreciated. Add value As you get to know people and their businesses in your network groups, you’ll start to understand what matters to them. For example, you might come across an article that could be of interest. Why not email it on, share it on LinkedIn, or tag the person on a social media post? Then, they’ll see the article or post and know you were thinking of them. Referrals People generally network to get referrals. Of course, it’s great to be able to refer business to your fellow networkers. A word of caution, however: don’t be hasty. Always do your one-to-ones in advance to learn about a person’s offering before giving a referral. Testimonials If you’ve used a service or product of someone in your network, think about how a testimonial might add value to them personally or to their business. For example, a personal recommendation or testimonial might be put on LinkedIn. If it’s a business testimonial, ask where is best to place a recommendation (e.g. Google Reviews, LinkedIn, or just sending a testimonial by email that can be published on their website). If you include your full name and your company, it’s a little bit of micro-networking for your business too. Get social Find out what social media channels people are on, both personally and professionally. Then, follow them and start engaging – commenting, sharing, tagging others – with relevant content. Get involved and show you care. Be a connector Everyone in business has problems and pain points they are trying to solve. You might not be in a position to help, but you might know someone who could. Make the introduction and connect the two parties. They’ll both remember you for this gesture and the fact that you took time out to help. Share your knowledge One of the amazing benefits of networking is how much you learn from other people in your groups. Most networks have an ‘ed slot’ where five minutes are assigned to a member sharing business insights with the rest of the group. Be willing to share your knowledge. Be yourself Be your authentic self. Know your values, beliefs, and what you stand for, and be sure you can articulate this. This is important as, bit by bit, you’ll want to build a network of people aligned with your values. Don’t try to be something you’re not. Follow up If you offer to do something, be it giving a testimonial, an introduction, or organising a one-to-one, make sure to follow up. This is mission-critical. Everything succeeds or fails based on our ability to follow up. This speaks to your reputation and your reliability. All these actions go towards building up your social capital. If you invest in yourself and build relationships consistently over time, you’ll become known as a stellar networker. It does take discipline, effort, energy and time, but the rewards could be great. Jean Evans is a Networking Architect and Founder at NetworkMe.

CA Support’s women’s mini conference ‘Step into your power’, takes place on Wednesday 20th October where we will tackle the real issues encountered by women from all walks of life as they navigate their professional and personal lives.  Ahead of the conference, we caught up with leadership consultant and lecturer, and women in business champion, Patricia Byron, who will be joining us as a speaker on the day. Here, Patricia speaks on a major life event women face– Menopause in the workplace. Tackling the taboos - making the impermissible, permissible We all realise that workplace priorities and needs are different now. Since Covid many barriers to ways of working have been broken down and with awareness of needs heightened working practices are becoming more flexible. But I wonder is the workplace becoming braver! Are employers willing to tackle the last taboos – the issues maybe not previously spoken about? For most organisations, words such as menopause, infertility, and miscarriage are difficult subjects to address openly and maybe training is not given to those in the leadership team on how to navigate around these subjects.   What is the real impact of not tackling the taboo? A recent UK study found two thirds of women working through the menopause say they currently have no support at all from their employers. Therefore, it is not surprising why 25% of women say they have considered leaving their job. In fact 1 in 10 actually do end up handing in their notice. Take for example the taboo that is menopause. Thankfully due to recent media coverage during Covid lockdown we are now hearing a lot more about its impact on women and many are now aware of its impact in the workplace. I have been working with women for a number of years who were in perimenopause or menopause who did not realise the symptoms (such as brain fog, forgetfulness, unexplained anxiety and heart palpitations) were impacting their confidence. As a result, they were considering stepping out of a senior role or leaving the workplace completely. In a world where we are becoming more diverse and inclusive and openly discussing race, generational differences, misogyny and gender, we may still lack the courage to tackle the some taboos that have such an impact on many successful women. What can you do as an employer or colleague? In the post -covid hybrid workplace, consider creating an environment that some of your most valuable, talented and successful women will feel comfortable stepping back into. Imagine the cost (both time and money) of replacing your most successful women if they choose not to return. If taboo subjects are to be destigmatised, then we all need to be able to speak openly. As an employer, there are loads of simple practices you can put into place, at no cost to the organisations, other than some time and consideration. It’s about providing an empathetic environment which acknowledges issues without embarrassment, judgement or fear of ridicule. Review your corporate wellbeing programmes to educate the whole workforce Allow and encourage women to say things such as “I am in the middle of menopause, I keep forgetting things” or I am on fertility treatment and going through a challenging time at the moment. Ask your team what changes to the working environment are needed to make it more comfortable for women who are dealing with these issues. There are exciting times ahead in the workplace and those organisations who recognise that workplace conversations need to change, will be the ones who thrive the most. We can never return to the Dolly Parton school of working (for those not old enough, check out the film, 9 to 5), nor should we have too. Please join us on the 20th October at 4.00pm for what promises to be an insightful session and debate on the key issues surrounding female influence and success in the workplace and beyond. Are you ready to join us and step into your power? Book your free place here. About Author Patricia Byron is passionate about supporting those in leadership move up the leadership pipeline. She is recognised for the support she provides to her clients in championing women of all ages in the workplace. She supports employers by facilitating wellbeing and critical conversation workshops. As an accredited senior executive and corporate wellbeing coach, she is experienced in helping individuals and companies transform.

Your mental wellbeing is about your thoughts and feelings and how you cope with the ups and downs of everyday life. It's not the same thing as mental health, although the two can influence each other. Long periods of low mental wellbeing can lead to the development of diagnosable mental health conditions such as anxiety or depression. If you're living with a mental health condition, you may experience low mental wellbeing more often, but there will also be long periods where you're able to maintain good mental wellbeing. What does good mental wellbeing look like? Importantly, good mental wellbeing is NOT the absence of negative thoughts and feelings. We all face difficult and challenging situations that cause us to feel angry, sad, overwhelmed and everything in-between. Instead, it's about being able to understand and manage those feelings, so that generally you're able to: feel confident in yourself build and maintain positive relationships have a sense of purpose live and work productively cope with the normal stresses of day-to-day life manage when things change What can affect your mental wellbeing? Our mental wellbeing is often affected by big life events that we have little or no control over such as bereavement, illness, or redundancy. In these situations, it's about how we respond - our behaviours and habits - that will determine the impact on our mental wellbeing. For example, do we tend to reach out for support or withdraw? Do we assume the worst or remain open to new opportunities? It's here that our level of resilience comes into play. Resilience is your ability to cope with change and adversity. By strengthening your resilience, you're better able to maintain good mental wellbeing through all of life's ups and downs. There are also factors that influence our mental wellbeing, which we can control. 1. Our relationships Strong connections with friends, family and colleagues help to strengthen our confidence and self-esteem. 2. Our physical health Through good nutrition and regular physical activity, we can boost our energy levels, improve our confidence, and relieve stress. Small changes make a big difference.  3. Our emotional health Practicing mindfulness can help you understand and manage strong emotions so that rather than feeling overwhelmed, you're able to approach difficult situations with a sense of calm and clarity. The big picture At CA Support, our vision is for all members of the chartered accountant community to live happy, healthy and fulfilled lives. The key to this is empowering you to take care of your own mental wellbeing. Because when you don't feel quite yourself, other areas of your life are affected too. Our services can help you balance all aspects of your wellbeing, so you can live the life you want to.  Article reproduced with the kind permission of CABA, the organisation providing lifelong support to ICAEW members and students.

October marks World Mental Health Month with World Mental Health Day taking place on Sunday October 10th. This year’s theme is Mental Health in an Unequal World which highlights how access to mental health services for those who need it remains unequal across the globe. At this time in the year, it can feel like we are entering a period of change and renewal with the return of the school year, seasons changing and this year people returning to the office after a lengthy period of working from home.  This is a chance to move towards the end of the year with a new sense of determination and success. Change is the one constant thing in our lives, we are surrounded by change - the weather changes several times in one day, but we adapt. However, some people embrace change and see opportunities to grow and learn and others dread it and find it very difficult to adapt. Changes which are outside our control and not expected are more difficult to accept e.g. dealing with unexpected illness, job loss, recession, or a major disaster. Some changes can be very positive and open opportunities to learn new things, develop new skills or qualities we didn’t know we had. As children we accept change easily, but as adults our brain and body block change and the chemistry of how our brain copes with change is very interesting. Here are some handy habit-forming tips that can help you adapt to change more effectively and minimise the feelings of anxiety that change can foster. Just remember that dealing with change is rarely instant, and that coping with or adapting to change can take time. See things differently Instead of dreading the changes in your life, try to see each as an opportunity to learn. If you can see change in a positive – rather than negative – light, it can boost your resilience and help you deal with it more positively too. This can be especially helpful at work, since having a negative attitude towards change could mean you'll be overlooked when new and interesting projects come along. These days work environments are changing at a faster pace than ever, so seeing change as something to grasp with both hands instead of something to fear and resist could bring many new opportunities. Meanwhile, instead of letting change creep up on you, try to be more proactive and look out for any changes that may be coming. Thinking ahead and planning can also make you feel that you have more control over what happens to you. Keep a record The next time you're faced with a major change, keeping a note of how you feel about it, as well as how you plan to deal with it, could be useful. Instead of burying your head in the sand and hoping everything will go back to normal, write about your feelings towards whatever is changing in your life. After you have recorded your feelings, decide what you want to achieve in respect to the change in question. Then write down your goals and how you plan to make them happen, including the skills you have that could help. Be really specific where your goals are concerned and think about how you can measure your success. Don't forget to set achievable goals and, where possible, set a clear timeframe for reaching them. Also try finding the benefits or opportunities that this change might bring and write them down too. If you have been affected by things such as bereavement, illness, redundancy or financial loss, this can obviously be difficult – but those who look hard enough can often find something to be positive about, no matter how small. Make a point of writing at least one benefit a day. Move on When change comes along that you can't control, don't let it get the better of you. Try to carry on with everything else in your life as normally as possible, as this itself can reinforce the ways in which your life isn't changing – which itself can be reassuring. Realise that there are some things you can do, and some things that you can't do, and instead of dwelling on any mistakes you may have made, put them behind you and move on. One way to keep your worries in perspective is to take a long-term view. For instance, how do you see the changes that are happening now affecting you in one, two or even six months? Remind yourself that change itself never lasts, and that things will become normal again at some point as the change becomes more familiar to you. Be a team player Helping others is a great way to gain experience and build resilience, so take every opportunity to make life easier for those around you who are experiencing changes. And when you find yourself affected by change, don't try to go it alone – know when to ask for help. Build a network of people who can support and guide you whenever you need them, and support and guide them when they need help too. For instance, if you are experiencing changes at work, talk to your colleagues and find out how they are coping. You could well find that you can help each other to manage any changes that are happening in the office more effectively. Look after yourself Change can be exhausting on an emotional – and often physical – level. So instead of battling through it, take time to recharge your batteries. This doesn't have to involve a complete break but could be something as simple as taking a walk in the fresh air to clear your head. Sometimes change can also mean less time to yourself – after having a promotion at work, for instance, when you may feel pressured into working longer hours. At times like these it's especially important to remember to eat healthily, to get some exercise and to relax as much as possible when you're not at work. Mental health issues are very prevalent in today’s society and research has found Ireland has one of the highest rates of mental health illness in Europe with 18.5% of the Irish population recorded as having a mental health illness. 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.

Retirement is one of the biggest transitional periods than anyone can go through with almost every aspect of our life changing. Suddenly you are met with a massive shift in your pace of lifestyle. While many of us may embrace the change, retirement can be a time of great upheaval physically and emotionally.  With this in mind, it is important to plan and prepare for the change ahead as you embark on this transitional life stage.  A long and fulfilling retirement isn’t just about a pension plan, it also about planning for your lifestyle shift. Without a plan in place, the initial novelty of retirement can wear off pretty quickly, leaving you to struggle to adapt to your new way of life.  Routine & schedule Adjusting to retired life is not something that happens overnight, and it may take a while to adapt. So do try to remember that like any big change in life, it'll take time for you to become accustomed to what comes with retirement. When working we have an imposed schedule and structure but once the 9 to 5 comes to an end, it can be incredibly difficult to fill all the extra hours you now have at your disposal. Across all stages in life, structure and routine are key habits that lead to good wellbeing. It may be tempting to fill your days with laze and leisure which is novel and exciting at first, but feelings of boredom or restlessness can creep in especially if you have been used to a busy schedule. You may want to define some specific routines to maintain order, predictability, and structure. In the run up to your retirement, take some time to consider what your day, week or month will look like. Stay active Staying active through exercise will help keep you healthy both physically and mentally and prolong your life. But it is also important to keep your mind active too. Ongoing learning can help keep you mentally sharp by getting you in the habit of staying mentally active. Having less structured days allows you to take up a new hobby or learn skills and feeds into the need for routine and schedule. Retirement is a great time to discover old and new passions that you felt you didn’t have the time for before.  Taking up a course or classes in your local college, learning to play an instrument, or another meaningful activity that you can enjoy and engage with can keep you mentally fit. The mantra ‘use it or lose it’ most definitely applies here! Connection As we transition from the workforce, our social circle can diminish due to our daily interactions reducing and unfortunately loneliness becomes more common as we get older. Loneliness has a detrimental impact on our health and wellbeing and may significantly increase the chances of poor health. Research found that older adults with a good social life tend to live longer than those who are more isolated and happier retirees were found to have more social interactions. So, whether you are married or single, an introvert or an extrovert, maintaining strong social connections is critical. It is important to keep in contact with friends and connect with your work circle as much as possible. Certain activities can also present opportunities for you to meet new friends or other retirees with similar interests. Taking a new class, joining a book club, participating in your local community centre, or joining an exercise group are just some of the many ways you can stay connected. There is also a wealth of benefits from spending time with grandchildren, it helps you to keep active, improves cognitive skills and can lower the risk of depression. Purpose For many, our sense of purpose can be wrap in what we do for living and measure our success only through our professional lives. Once we leave the workplace, there may be a need to find meaning to fill that void and reinvent your purpose in life. Outside of your profession, try and identify what gives your life meaning and purpose and makes you happy. Retirees have a unique insight and wisdom gained from a lifetime's worth of skills, expertise and competencies that could be of benefit elsewhere and this could mean using talents in service to others. Mentoring and volunteering are fulfilling paths for retirees. Retirees can gain meaningfulness and social and emotional benefits from mentoring and volunteering. But whatever you do in retirement it is important to see this time as an opportunity to live out the second half of your life purposefully.

According to a long-term study by experts at Harvard University, fame and fortune aren’t what keep us happy. Indeed, tens of thousands of pages of information generated by the study suggest that good relationships are crucial, not just for happiness but for our health too. The study also shows how damaging loneliness can be to your overall wellbeing. Those taking part in the study who were more isolated than they wanted to be were less happy, and their health declined earlier in mid life than those who had good social connections. Isolated people, the study suggests, also live shorter lives than those who aren’t lonely. This isn’t the first piece of research to confirm a link between social support and health. Some studies claim having good relationships could make you up to 50% more likely to live a long and healthy life, compared with someone who is isolated. Loneliness isn’t just something that affects older people. But many people find it more difficult to make and maintain new relationships in later life than when they were young. So here are some tips on how to meet new people and make friends in your 50s, 60s, 70s and beyond… Don’t be embarrassed There’s no shame in being lonely, and you’re certainly won’t be the only person who feels isolated. So don’t let embarrassment stop you from doing something about it. You may feel uncomfortable about meeting new people at first. But ask yourself this question: what’s the worst that could happen? If you’re not used to doing much socialising, reaching out to people you don’t know may feel like a risk. But take the plunge and it’s very likely that you’ll discover others feel exactly the same as you do. Meet your neighbours Years ago most people lived in communities where everyone would be on 1st name terms with everyone living around them. These days, you’re lucky if you know who your next-door neighbour is. But being part of a local community is a good way to meet people in your area and may help you feel less isolated. If you don’t know who lives next door, say ‘good day’ to your neighbour next time you see them. Give them a smile whenever you see them, and you’ll soon find an opportunity to start chatting. Once you start getting to know them, invite your neighbours around for a cup of tea on a regular basis. If you already know your next-door neighbours, try to get acquainted with others further down the street to widen your local social circle, and look out for local community groups you could join, such as residents’ associations. Share your interests There are also lots of other groups you could join that may allow you to pursue your hobbies and passions and connect with others at the same time. If you like reading, why not join a near-by book club or reading group? Or if you’re fond of the great outdoors, look for a Ramblers walking group in your local area (visit theramblers.ie). Another website that could help you find a group that shares your interests is meetup.com – just type in your location and choose the subject you’re interested in to find the nearest groups in your area. Meetup groups cater for all tastes and ages, so depending on where you live you’re almost certain to find one you could try. Walk a dog Anyone who has ever walked a dog regularly knows how easy it is to strike up conversations and acquaintances with other dog owners. There’s something about the shared interest of having a pet that makes it easy to talk to a complete stranger who you normally wouldn’t dream of approaching. If you don’t have a dog, you might want to think about offering to walk one for a friend or neighbour. Alternatively, you could consider volunteering as a dog walker at your local animal shelter or join Borrow My Doggy, a website that matches dog owners with local people who can take them for walks and look after them when their owners are away. Do good deeds If you have some spare time on your hands, you may want to think about doing some voluntary work. There are always lots of different organisations that need people to help out, such as local hospitals, schools, churches and a host of different charities. And not only will volunteering get you out and about and meeting people, it will help to boost your self esteem too. Ask for details of groups that need volunteers at your local library, or visit volunteer.ie to find volunteering opportunities in your area. Connect with old friends If you’ve lost touch with friends from the past, you may be amazed at how easy it can be to discover them on social media websites such as Facebook. People of all ages use Facebook to keep in touch with what friends and family members are up to. Social networking is increasingly used by the older generations. So think about giving it a try if you haven’t already done so. Pick up the phone If the idea of signing up to a social media network doesn’t appeal to you, there’s always the telephone. It’s a great tool for getting in touch with people you haven’t spoken to in a while. And who knows, you may make someone’s day by giving them a call. 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.

Many parents feel mixed emotions when their child starts university. If your child is about to leave home for a new life as a student, you'll no doubt feel happy that they're embarking on an exciting new venture. At the same time, you may also be feeling a sense of sadness. These mixed feelings are common and you may be experiencing something called ‘empty nest syndrome'. What is empty nest syndrome? Empty nest syndrome is a term coined to describe the feelings of loneliness and sadness some parents experience when their children grow up and leave home. Some common emotions you may experience include: Feelings of sadness, loss or grief Feeling like you have a lack of purpose Having a sense of loneliness Being worried about your child's safety or ability to look after themselves Empty nest syndrome is more common than you may think. Many parents worry about their child and how they will cope with being away from home, while others are troubled by the idea their relationship with their partner might suffer now they're on their own again. Smoothing the transition If your child is starting student life soon, here are some of the things you can do to make the transition from being an empty nester to having a new zest for life as easy as possible: Talk to other empty nesters If your child is about to leave for university, you probably know other parents who are in the same boat. If you do, talking to them about your feelings can help you understand that you're not alone. Getting things off your chest and acknowledging how you feel can bring immediate relief too, especially if you can speak to someone who knows what you're going through. Reconnect as a couple Many parents struggle with empty nest syndrome because they feel they've lost touch with their partner over the years – and now all of a sudden it's just the 2 of them. If this happens to you, don't keep it to yourself, tell your partner how you feel. With all that extra privacy in the house you can start to rekindle your relationship and get to know one another again. Try doing things you used to do for fun before your family came along, such as having more evenings out or more weekends away. Or you could finally take that trip of a lifetime you've always dreamt of. It may feel strange when you start doing things for yourselves after decades of putting your children first, but having more quality time together should do wonders for your relationship. Take some time out Getting your child ready for university can be a busy time. Preparing them for an independent life means making sure they can cook for themselves, do their own laundry and lots more. So when the day finally comes, give yourself permission to take it easy for a week or two. Without any children to look after you can eat whatever you want, sleep in at the weekend and forget about washing and ironing. Indulge yourself – it could help you start to appreciate your new-found freedom. Delay any drastic changes Once your children have left home you may be tempted to make changes, such as moving house for instance. But while it may feel a big part of your life is coming to an end, take the time to fully adjust to your new situation before you make any major decisions. Get active Being more physically active is a great way to boost your mood as it helps your body release 'feel-good' hormones called endorphins. Try to take up active leisure pursuits that happen outdoors, as studies suggest there's a positive relationship between exposure to nature and positive mental health. If you can be moderately active for at least 150 minutes a week, you'll improve your physical health too. Try not to pester Even when you live apart you can still be close to your children. Today's technology means it's never been easier to stay in touch by phone, email, text and video chat. When your child first leaves they'll probably want to stay in touch regularly too. But it's important to give them space to adjust to their new life, so try to avoid smothering them by constantly monitoring their social media or calling them too often. While your initial outlook may be gloomy when your last child leaves, you'll soon start seeing the positives. You've done a great job raising your family, but now it's your time. 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.

Students across the country are patiently and anxiously anticipating the results of their respective exams, from FAE’s to Junior Cert.  But what if you don’t get the results you were expecting? Failing an exam or not getting the result you hoped for can send you into a spin, leave you questioning yourself and your abilities, and feeling a whole range of difficult emotions – disappointment, dejection and embarrassed. However, while it might feel catastrophic, failing an exam isn’t the end of the world. Such setbacks are an inevitable part of life, but it is how you learn to overcome these that will help you grow and bounce back. Perspective It is essential to absorb and accept the unforeseen turn of events but don’t dwell on it too much! Gaining perspective on the situation will help you cope and alter the emotions you are feeling in response to the setback. It is important not to berate yourself or place your worth in exam results, failure and setbacks do not define a person. Falling into destructive and negative thinking when it comes to your exams or repeat may affect your performance in the future. Identifying the positives in your life and what you like about yourself away from the setback can help you gain a new perspective on the situation. It might even help to write them down. And remember, everyone experiences failure at some stage in life and everyone reacts differently. In fact, experts believe setbacks are the foundation for success as it offers invaluable opportunities to grow and learn. So, digest the setback, get back on your feet and don’t be too hard on yourself. Don’t compare yourself to others In the age of social media, it can be difficult not to compare your life, career or path to those you see online. And seeing celebratory post in your timeline can make it even harder not to compare yourself to others. However, it doesn’t really matter how anyone else has done – you are your own competition and benchmark. Comparing yourself to your peers will only make you feel miserable and feed into that hurtful self-talk of not being good enough. Talk to someone close to you – family members, friends or colleagues will all have suffered their own setbacks and can offer different perspectives, advice, and life experience of their own. If you are then still struggling with the aftermath, you should consider talking to a professional. What next? After the initial shock and feelings have subsided, it is time to take stock and consider your options and next step. It is also important to reflect on the lead up and the exam itself analytically to determine if there were reasons behind the less than expected result. Did time management, wrong selection of questions or nerves hinder your performance? Was your study efficient enough?  Is there anything that might have produced a better result? What can you learn from the experience so that you perform better next time? Take some time with these questions and be honest with yourself as you answer them. They will help you prepare for your next step and provide you the opportunity to learn and grow. Setbacks are some of life’s biggest hurdles but also offer important life lessons, and always remember you can do better next time!

It can be difficult to remove stress from your day - but good nutrition can improve your body's response to stress.  When you are acutely stressed your breathing rate increases, sweating may occur, and muscles become tense - this is all very normal and part of the "fight and flight" response. The fight and flight response is acceptable in small amounts, but when stress becomes more chronic and part of everyday life the implications on our health are greater. Eating healthily When we are stressed it can be tempting to not eat as well as we could - eating out for convenience, eating more processed foods and drinking more alcohol. This pattern could mean less vitamins and minerals are available to the body when we need them the most. To help get back on track, try to make small changes to your diet - after all, they're often the more sustainable ones. Reduce your caffeine intake to a level you feel is minimum  Drink more water to improve hydration (urine should be pale yellow colour) Eat at least three balanced meals per day Recipes Why not check out these healthy recipes to help maintain energy and reduce the impact of stress on the body: Breakfast Lunch Dinner Foods that will help you to manage stress Often our nutrition resources are depleted when stressed, leading to greater anxiety, low energy, and reduced immunity. Here are some foods you should include in your diet to help manage stress.  Eat your beans to boost energy levels Stress can cause your energy levels to decrease which means that vitamins and minerals are required in greater amounts to metabolise proteins, carbohydrates, and fats for energy. Eating good vitamin B sources like meat, wholegrains, lentils and beans can help nourish the nervous system and improve how we respond to stress.  Eat citrus fruits for increased immunity Chronic stress can trigger oxidative stress, which requires increased amounts of antioxidants (e.g. vitamin C) to rebalance the effect of stress. Some studies also found vitamin C reduced anxiety levels in school children following 500mg day over 14 days, and another found vitamin C reduced anxiety following 1000mg vitamin C over six weeks. Chronic stress also negatively impacts immunity. Vitamin C at 200mg day can reduce the severity and duration of colds. Good sources of vitamin C include red pepper, broccoli and citrus fruits.  Find out more about the benefits of vitamin C.  Eat your greens to help keep calm Stress can lead to the loss of magnesium which is crucial for regulating our stress response as it helps to regulate cortisol and blood pressure. Magnesium also assists with the release of GABA which is a calming neurotransmitter. Magnesium food sources include: dark green leafy vegetables, nuts and seeds.  Written by: The Natural Alternative Health & Wellbeing Ltd 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.

Professional learning and development is key to career progression, but asking for financial support from your company can be difficult. Dearbhla Gallagher outlines how best to approach your employer when it comes to requesting support. Learning and development are critical in the workplace. As dramatic changes in technology have changed the way we work, employees can’t afford to rest on their laurels and ignore their professional development. Ongoing training is key to everyone’s professional progress. However, professional training can be expensive and not always within our budgets. It makes good sense to request financial support from your employer: many firms and companies generously support professional development if they can see the value of upskilling their workforce. Requesting training support demonstrates to your employer that you are committed to developing and growing in your role. But simply asking for financial support is not enough; your employer needs to see the potential for a clear return on investment. So, let’s take a look at a good approach to identifying and requesting support for your learning and development from your organisation. Do your research Start by doing your research. Do a self-assessment. Consider your skills deficiency in relation to not just your current role but the skills you need for the next promotion. Get feedback, ask your colleagues what training they undertook to progress in their own careers. Ask a mentor if they can help identify potential skills gaps that could prevent you from progressing. Be prepared to listen and take on board what your mentor is saying. Research training options and the costs. Can you commit? Do you have the time and energy for 3,000-word assignments after work and after the kids have gone to bed? Demonstrate the benefits The next step is to be able to demonstrate the benefits to your employer. They will want to see a strong case for increased productivity and performance. They will want to know if the training will improve the quality of your performance and output. Link your request for education funding to specific performance objectives. Think about the bigger picture – how will the investment in your training benefit the broader organisation? Is it possible, for example, that you can share what you have learned afterwards with a wider group of your colleagues by way of a presentation, thus avoiding the cost of sending multiple employees on the same course? Make a commitment Finally, investing in employee training is generally seen to increase employee loyalty and commitment to the organisation in the future. By and large, employers are very generous with training budgets, but they will want some level of comfort that you are not going to jump ship at the first offer with your newly acquired knowledge. You are more likely to get a positive response if there is a strong sense that you are committed to a future in the organisation. Dearbhla Gallagher is the HR & Learning and Development Manager at Baker Tilly.

What leadership lessons can we learn from the COVID-19 pandemic? Tom Armstrong outlines six key takeaways for business leaders. During WWII, Winston Churchill was credited with saying, “Never let a good crisis go to waste”. The recent COVID-19 pandemic is a crisis of a different type, but nonetheless, a crisis. So, what leadership lessons have managers learned during the pandemic? Informal processes are crucial For many, especially in large multinationals, on-boarding processes for new staff effectively broke down while working from home. Throughout the pandemic, management worked hard to ‘patch up’ this area by focusing on defining tasks and roles. However, informal processes are critically important for the on-boarding of new staff and cannot be replicated with the same level of impact in the virtual world. When one considers environment, culture, cohesion, mentoring and human connection, this concept becomes clear. Check your processes Taking stock of what processes work well and which do not is a constant in today’s rapidly changing world. However, this can sometimes be more aspirational than real, given the pressure of day-to-day operations. Working from home left leadership teams with no choice but to address this issue quickly. When we return to the new normal, or maybe even before we get there, it’s important to regularly check your processes to make sure they are still serving the business. Have more, not less (focused) meetings “Too many meetings” is a common complaint that predates the pandemic. While the number of meetings increased during the pandemic, the outcome was more contributions from participants and quicker resolution of challenges and issues. This could be because meetings were virtual and, therefore, didn’t have any distractions that one might have in an office, resulting in an increase in participation and productivity. The key is to conduct meetings that have focus. Plan and organise While having more meetings may have positive outcomes such as resolving issues speedily, the method behind this is well-structured meetings with goal clarity and clear accountability. Planning and organisation skills have improved considerably, for both leaders and employees, due to remote working. Set clear boundaries It’s not a surprise to hear people say that working from home during the pandemic has blurred the lines between home and work. For most, this is not a good development in terms of health and wellbeing. This issue impacts employees and leaders alike. Several managers learned the value of having clear boundaries between work and non-work. Start work, finish it and make sure a line exists for you and your team. Be agile and act decisively for all stakeholders The pandemic has ‘screamed’ loud and clear the need to be agile. Most organisations have adapted remarkably well, given the enormous challenges posed by the pandemic. One senior accountant I spoke with mentioned the importance of acting with agility in the interest of all stakeholders. Given the world’s environmental and social challenges, this emphasis on “all” stakeholders was refreshing and a timely side-effect. Tom Armstrong is the Accountant’s Executive Coach at Armstrong Executive Coaching.  

A good night’s sleep should not be underestimated at any time but when you are trying to delicately balance work, family, hobbies and study, it is even more important. Sleep is just as important a part of your success and health as other parts of your day like eating, exercising, studying and working. Just as you prepare and plan your study time or work time to optimise the benefits, have you thought that you might need to invest a little more in your sleep? If you do not sleep well or if you have poor quality sleep, there may be something fundamental that needs attention. If it’s ongoing it may well impact on other parts of your life in a detrimental way and this needs to be looked at. Poor sleep has been linked to wider physical and mental health implications such as diabetes, depression, obesity, high blood pressure amongst others. Not only these but our moods can deteriorate, we can get clumsier, but critically for any of us studying and working, our concentration and memory retention is lowered. A lot of our hard work may therefore be being sabotaged by our sleep cycles. Anyone who has listened to the Freakonomics podcasts may have heard two episodes of the economics of sleep. Many of those with poorer sleep patterns had lower economic and educational outcomes. These are all very tangible effects that should not be ignored. If you feel you are not sleeping properly, you can certainly try to address environmental and lifestyle factors in the first instance. It could be that you are unfortunately doing this to yourself but little changes may well improve your sleep. One of the main things to note is that mental stimulation and sleep are just not compatible. 1.       Don’t work or study in your bedroom. It’s really important to separate your leisure and relaxation space from your workspace. If you are working through course notes or a work project propped up on your pillows, you’re probably not working very productively but crucially you are blurring the lines for your mind between the two activities. You may not be able to switch off and have trouble getting to sleep or poor sleep. 2.       Keep your sleep space organised Your mind will get frazzled in a cluttered, hectic physical space. Try to do a little neaten up to make it a pleasant sanctuary at night time: hang up clothes, neaten up the piles of papers and books, have as soft lighting as possible, make your bed in the morning. That way when you walk in at bedtime, it is restful which will relax your mind. 3.       No screens! Any kind of screen in the bedroom is a no-no. The blue light in devices like television screens, tablets, smartphones and energy saving light bulbs are proven to disrupt our day-night rhythm. Effectively you are telling your body and mind that it’s daytime, activity time. To avoid temptation to tweet that witty musing at midnight, just leave all of these devices in another room. Read a book, flick through a magazine or newspaper if you need to wind down your brain after the day. And what’s more, you’ll probably really enjoy the mental retreat. 4.       Have a bedtime It’s really important to establish a rhythm. Our bodies and minds love routine. The hours between 2am and 6am are when your body is best at healing and regenerating after the rigours of the day so this is when you should really try to be asleep. Going to bed at a set time each night is a really positive way to encourage good sleep. There is an adage that an hour of sleep before midnight is worth two after, so it’s well worth trying to get to bed and lights out by 12. 5.       Have a good pre-bed routine Don’t do too much just before bed. Again, if you’re busy right before bedtime, you won’t have a lot of time to wind down before you need to be asleep, plus you might find your heart and mind racing. You might think physical exercise is a good way to get tired, but that 10km run at 10pm isn’t such a good idea. Pull it back to 8pm and your body will have time to cool and slow down. Basically before you go to bed you should try to do calm, leisurely activities: reading, TV in another room, a stroll around the block, a phone call with a friend…anything that tells your mind it’s now time to switch off. 6.       Limit fluids before bed It’s fairly obvious that what goes in must come out! Don’t drink too much just before bedtime. Avoid in particular caffeine and alcohol as they are too stimulating. 7.       Temperature and comfort The temperature and ambience of your bedroom is important: you will wake up if you are too hot or too cold, if the room is stuffy, your covers are too hot…simple changes like more comfortable pyjamas, opening the window a little to allow fresh air, a better quality duvet or even a new mattress might all be excellent investments. Good sleep will make you feel fresher, more energetic and motivated, as well as improve your mental concentration and physical health. With all these factors in place, you may be setting yourself up to perform better at work and study tasks which can lead to better professional outcomes too. As a former insomniac myself, I can attest that making the changes is well worth it. Feeling like the walking dead at work and at social functions is really not very nice. Try the small changes first and see how much better you’ll feel (and hopefully how much better you’ll do too!) Good luck and sleep tight! (If you need information about sleep clinics around Ireland, see your GP or visit http://irishsleepsociety.org/index.htm)    Amy Dawson Amy is a member of the Specialist Qualifications team at Chartered Accountants Ireland. With over ten years experience in arts administration, she has also worked in education administration providing support for distance learners. From a postgraduate diploma to an online Masters to swimming, oil painting and theatre production, she's always looking for the next learning indulgence or to help you find yours.

We all experience periods in life that contribute to increased stress levels and anxiousness. Be it exams, a work deadline looming, moments of uncertainty, crisis, or big life events.  However, it is how we cope through life’s ups and downs that is important. Maintaining good wellbeing is a crucial aspect of living that can help us endure and cope with periods of stress instead of floundering or struggling to cope effectively. And breathe… In moments of stress or anxiety our breathing patterns change.  You might notice your breath is shallow, out of sync or you might find yourself holding in your breath at times. This creates a vicious cycle as out of control breathing is caused by stress but also causes stress, prolonging the symptoms and making them worse. Whereas deep, controlled breathing has the opposite effect. A slow and steady inhalation and exhalation signals the parasympathetic nervous system to calm the body down. As our breathing is an automatic, unconscious, habitual function of the body, we might not even notice how we are breathing. Therefore, it is important to tune into your breath. There are countless breathing techniques which helps relax the body and mind, but the general aim is to shift from quick, shallow upper torso breathing to a slow, deep abdominal breath.  Take a minute to focus on your breathing and its pattern. Then place your hand on your stomach and strive to feel the abdomen expand and contract as you breathe in and out. Pay attention to how you feel after engaging in this breathing technique, you are sure to feel calmer. Food for thought We all know the tendency to comfort eat when feeling stressed or emotional and it can be tempting to seek out sugary, high calorie, high fat foods for instant gratification or out of sheer convenience. This response however only works in the very short term and again can aggravate our stress levels. Stress and anxiousness can create digestive and gut issues. Simple things like drinking more water to stay hydrated, reducing your caffeine intake and eating three balanced meals each day can help. Stress can leave your energy reserves depleted and low on essential vitamins and minerals.  Consume plenty of wholesome food that is rich in good nutrients.  Foods high in Vitamin C are understood to reduce anxiety levels, while green leafy vegetables and nuts are high in magnesium which can help to down-regulate our stress hormones. Rest and digest For our brain to function optimally it needs rest and this responsibility falls to the parasympathetic nervous system, also known as the rest and digest system. The parasympathetic nervous system slows our stress response by releasing hormones that relax the mind and body and is where digestion, detoxifying and healing occur. To activate the rest and digest system, there is no other option but to relax. For some that is mediation, practising yoga or indulging in some self-care.  Self-care has become a popular notion in recent years, but it is not all bubble baths and face masks. Forms of self-care can be spending time in nature, exercising, reading, journaling, colouring, tidying your surrounds or spending time with loved ones. Simply put, self-care practises are tools to help ease our response to stress and enhance our body and mind’s ability to rest, reflect and replenish. It is important to also take regular breaks throughout the day, a brief pause in momentum allows the brain space to think and process information and brings clarity that helps you feel in control and ultimately reduce stress. Get some ZZZs The power of sleep to regulate our stress levels should not be understated. Stress and anxiety can lead to sleeping problems and a lack of sleep can affect your general wellbeing – again another vicious cycle we can find ourselves in. When we are not getting enough sleep, it is more difficult to regulate our mood, emotions, and reactions.  It can affect our concentration, memory and even lead to poor decision making. It’s not always possible to get as much sleep as we would like, generally we should be aiming for at least 6 hours of sleep a night but ideally, we should aim for 7-8 hours.  To feel well rested, it is important we develop habits and routines that aid our ability to drift off. Create a healthy sleep routine by going to bed and getting up at the same time every day, avoid lie-ins and naps that can then disrupt our natural sleep cycle. Start your own personal wind-down by creating a night-time routine that you then begin to associate with sleep. It can be as simple as brushing your teeth and washing your face, developing a night-time skincare routine, reading a book, or stretching.   This is one of the harder habits to develop but try to limit your use of technology an hour before bed. Our devices keep us awake and stimulate the brain through the activity itself but also from the blue light emitted from the screen. Most phones these days have a blue light filter and can be scheduled to switch on at a certain time.

Succeeding in your career is important, but so is your physical and mental well-being. Four Chartered Accountants describe their relationship with fitness and how it has benefited their lives in and out of the office. Barry Doyle Investment Director, MASV.com Running I was never really a big sports person growing up – I played a bit of tennis but that was about it. I found myself living in Australia back in 2010 and it was there that I started to get into running. It’s hard not to when the culture there is so outdoor-focused. I signed up to do a 10km and things progressed from there. By the time I left Australia three years later, I was running at least three times a week – if not more – and had even completed a few half marathons. Now, exercise is a huge part of my routine and it has only been heightened since the beginning of the pandemic. I won’t start my working day unless I have been for a run, swim, cycle or even a ‘morning commute’ – a walk around the neighbourhood after breakfast. Working from home has significant benefits, especially from a work-life balance perspective, but it’s so important to have a delineation between work and home.  I tend to try and follow a plan and set myself goals at the end of that so I can stay motivated. If there’s nothing to aim for, you always risk skipping your exercise; and while skipping it once is usually fine, having nothing to motivate you means you’re more likely to skip more often – believe me, I’ve been there!   There is no question about it, absolutely it has benefited me physically and mentally. I’m in good shape – I’m no Usain Bolt, but my routine helps to keep me in good shape (which is needed as I have a serious sweet tooth!) And from a mental well-being perspective, you only need to ask my wife who, whenever I start complaining or giving out, asks: “Have you being running yet today, or do you need coffee?” Exercise is a vital escape for me. I think it’s important to find someone to support you. Running can feel like a daunting task starting out, so being able to talk to someone while out running (even while walking or cycling) helps get you through it. What’s more, it’s a healthy, social interaction that’s good for the mind and body. Aisling McCaffrey Associate Director of Financial Services Advisory, Grant Thornton Rugby I play quite a lot of team sports; at the moment my focus is on touch and tag rugby. I train with my club once a week for two hours, play two or three 40-minute games during the week, and I have a session with the Irish Women’s Touch Rugby development squad on Sundays for two hours. Beyond training, I’m a big fan of a sea swim or a long walk with some good music to relax.   I only really found a love for team sports when I started working and was invited to play a social tag match. Prior to that, I would have gone to the gym to stay fit but I sometimes found it hard to motivate myself and if things got busy (in work or life), the gym was the first thing to be dropped. Being part of a team is so much more beneficial for my wellness – the interaction with my teammates on a regular basis is priceless and it allows me to let go of any stresses in my life, even if it’s just for the two-hour session. Unlike the gym, other people rely on me to be at training or a game, so it has also been really helpful to set boundaries and carve time out of my busy work schedule.  In terms of apps, I have been using a Whoop strap for the last few months to monitor strain and recovery and I’m really enjoying it. It puts more of an emphasis on recovery than trackers I’ve used before, so it has encouraged me to pay more attention to my sleep, hydration etc.  My advice for others would be to get out there and try lots of different things to find what works for you. Try to build a routine, but don’t be hard on yourself if it doesn’t always go to plan – focus on the benefits for you so that you will be keen to prioritise the activity. John O’Callaghan Senior Partner, BDO Triathlon/Ironman I was late to the party for fitness, not starting until my early 30s when I was living in Australia and my wife signed me up for karate to get me out of the house. When I came back to Ireland in 2003 at the age of 40, I really let things slide up to 2014. I was going to a gym in town and noticed indoor triathlon training. I joined and was immediately hooked. I set up a triathlon team in BDO and we had over 20 people training weekly with a coach. We all competed in Tri Athy in 2014. From there it progressed – I joined Belpark Triathlon Club and graduated to full distance Ironman in Hamburg in 2017 and again in Barcelona in 2019. I have qualified for the Irish age group team for European Full Distance (Iron) in Roth, Germany this September. As part of training, I started running marathons and qualified for Boston, Chicago and New York, which I will race over the next 12 months. I’m a strong believer in physical well-being, as it lets you shed the stresses of everyday life. It’s not about the races or winning, but more about a way of life. The races serve to keep you honest – you can’t miss sessions and you have to have some dietary control (a struggle) – but it’s really all about the training, which takes up 90% of the time. Technology plays its part in sport as in all areas. It’s useful as a guide, but I’m not fixated on the numbers. A former coach always said you need to be able to “race by feel” as tech breaks. I have a Garmin 935 triathlon watch and use the Training Peaks app with my coach as well as Strava. I also use a bike computer and power metre pedals, which measure power output. As a 57-year-old, I am at my fittest. It’s never too late to start. Pick some activity and don’t worry about being any good at it – if you enjoy it, that’s enough. You will meet a community of like-minded folk whatever you try.  Anastasia Myachina  Commercial Partner Manager, Chartered Accountants Ireland Cycling   Fitness and sport have been part of my life since early childhood. I was a professional rhythmic gymnast growing up, which is a very popular sport in my native Russia, and it has really instilled the importance of fitness in me.  I moved on to practicing martial arts when I went to college and trained my way up to second degree black belt in kick-boxing before discovering Crossfit, which was my passion for a long while.  My current routine and sport of choice is cycling, supplemented by strength training. I got my first road bike three years ago and never looked back. I joined a cycling club and go out for club spins at weekends, usually doing between 80-100km. I also have an indoor smart trainer, which was a lifesaver during the lockdown as it allowed me to do virtual cycles and even take part in racing. On top of that, I’m also a huge fan of walking and hiking so you’ll find me regularly scaling mountains (now that we’re able to venture out). It has hugely benefited not just my physical health, but my mental well-being as well. It allows me to clear my head and brings an enormous wave of endorphins, helping to relieve any feelings of stress and anxiety, which have been aplenty – especially during the pandemic. Whether I get up for a cycle first thing in the morning, go for a lunchtime stroll in between meetings, or finish the day off with a hike, I always make sure I get out and move.  Strava is my app of choice for tracking all my fitness activities. I use a bike computer to record my cycles and my watch for walks and hikes, which automatically upload to the Strava platform.  If I was to give any advice to others, I would say get outside and move no matter what your choice of activity is. Choose an activity because it makes you feel happy, and not because it’s a current fad and might make you ‘look good’. That’s the only way you will stick with it, and that’s the only way to get all the benefits.

Strong social connections not only impact our mental health but our physical health too. In today’s world, we lead increasingly busy lives and often our relationships can sadly fall by the wayside. Feeling socially connected is more important than ever, especially after a long period where our social interactions are restricted, and our close circle reduced. In celebration of International Friendship Day, CA Support discuss the importance of maintaining and prioritising our relationships for our overall health. We're designed to be social We all know that comforting upbeat feeling of human connection, when you come away from a catch up with friends feeling more positive, happier, and even lighter. As a species, human beings are inherently social creatures.  We are biologically wired to seek out connection from a time where humans hunted in tribes and being part of a group was necessary for survival. Humans need closeness, connection, and a sense of unity to thrive. Social connection is one of our core psychological needs which means it plays an essential role in how safe and satisfied we feel in our lives. Social groups provide us with an important part of our identity, forming who we are and teach us a set of skills and norms that help us to function throughout life. In today’s world though we lead increasingly busy lives trying to juggle and balance work, family, and other commitments. Often our friendships can fall to the wayside. However, strong connection and belonging to something bigger than ourselves are important for our overall health and wellbeing. The benefits of connectedness should not be overlooked, and therefore as a society we should be placing greater emphasis on investing in our friendships. The more connected we feel to other people, the more enriched our life becomes. Friendship and being part of a social group offer a variety of mental health benefits. It increases our feeling of belonging, boosts our sense of purpose, and improves our self-worth and confidence. Connectiveness helps us regulate our emotions, leads to higher levels of empathy and compassion, and can even reduce our stress levels. Studies show that people who feel connected to others report lower rates of anxiety and depression. Not only does good social connection impact our psychological wellbeing, its impacts our physical health as well. Countless studies have shown a lack of human connection and feelings of loneliness are more harmful to our health than obesity, smoking and high blood pressure. By neglecting our need to connect, we put our health at risk. It can even lengthen our lives. Extensive research that looked at the lifestyles of inhabitants within Blue Zone areas, a term given to geographically regions that are home to some of the world’s oldest people, found healthy social networks and high levels of community engagement were commonalities among the differing zones. Our relationships and social groups can alter the course of our life, shape the person we are and can change our perception of ourselves and the world as well as offer an important support system.  So as you can see, social connectedness creates a positive cycle of good social, emotional and physical wellbeing. To forge happy and healthy relationships, it is very important we continually attend to and nurture our connection with the people we consider important in our lives. After an incredibly long period where our social interactions were restricted and ultimately reduced, you may find your sense of connection has diminished. Here are some ways you can improve your social health and reignite your connection with others; Reach out to a friend you may have lost touch with, remember it’s never too late to spark up an old friendship! Take time to ring or meet up with a friend you have not seen in a while. Join a new club or try out a group activity: focus in on your interests and you’ll be sure to find a club or group full of like-minded people. Volunteer: this can strengthen your sense of purpose, provides an opportunity to meet new people and give back to your community. Invite a co-worker out for lunch: now we have more freedom to socialise why not reconnect with your favourite work colleague or arrange a work group activity. Spend quality time with family: this could be planning a family BBQ, a movie night on the weekend or a family day out. Be Present: Step away from your devices when you are in company and have an uninterrupted chat. Social isolation is a challenging aspect of life to cope with and is detrimental to your health, please know the Thrive team  is here to lend a friendly ear, if and when you need it.

If you’re assertive, you’re difficult. If you’re empathetic, you’re not taken seriously. What can women in leadership roles do to overcome the double-bind? Dawn Leane explains. The issue of how women are perceived in the workplace is regularly oversimplified, and the best example of this over-simplification is the concept of the ‘double-bind’. It is a dilemma in communication in which an individual receives two or more conflicting messages. In the case of gender balance, it highlights how women who succeed are held to a different standard than their male counterparts. To succeed, women must display the traits commonly associated with effective leadership, such as assertiveness. However, when women behave assertively, they may suffer a whole other set of consequences that men typically don’t experience. Being empathetic, looking for the win-win, or simply having a pleasant demeanour can prevent women from being taken seriously, while being direct, assertive, or openly ambitious often means that they are labelled as being difficult. Regarding the double-bind, women are told to ‘man-up’, that it doesn’t matter if they are liked as long as they are respected. But the challenge of the double-bind is not that women need to be liked; rather, there is a significant, long-term impact associated with it. The double-bind can prevent women from receiving the crucial feedback they need to progress. According to research conducted by McKinsey & Co. and LeanIn.org, managers were more likely to cite concerns about seeming harsh or provoking an emotional response when delivering critical feedback to women, meaning women aren’t getting the same guidance needed in the workplace as men. The double-bind also means that women face bias when they are giving feedback. Research found that employees’ job satisfaction dropped more when female managers delivered critical feedback than when male managers did. Once again, this bias existed in both female and male employees, but the male employees surveyed viewed their female managers as less competent after receiving criticism from them. Simply put: women cannot win, and these contradictory expectations are just as likely to come from other women as men. Addressing the double-bind The double-bind is an insidious barrier that women must overcome before women can even begin to be assessed on the quality of their work. However, there are some ways women can address it: Ask open questions and point out inconsistencies in expectations. For example, if a colleague calls you ‘bossy’, ask ‘compared to whom?’ If your contribution is overlooked until a male colleague makes the same point, don’t let it go. Instead, highlight the fact that you’ve already raised the point and are glad that your colleague agrees. Ensure that the relevant people know who you are and know your work. Then, find a sponsor to advocate on your behalf who can help raise your profile and highlight your work. It’s important to get issues out in the open. Otherwise, they will always stay outside the awareness of those who aren’t impacted. Every conversation, every email and every meeting is an opportunity to begin restoring the balance. Dawn Leane is the founder of Leane Empower.

Hybrid working is here to stay, but how can companies get it right? Anne Phillipson says that planning, adapting and fostering a culture of trust is key to hybrid working success. Hybrid working is a hot topic for every business right now: how and when should we ease back to the office? How should we develop policies for making hybrid working a success? It’s a difficult task, given that there is no ‘correct’ answer; it’s a matter of making decisions that are right for your organisation and recognising that as circumstances change, the policies will also have to adapt. To help form your thinking and discussions, here are a few topics to consider. Define success criteria. What would make hybrid working a success for your business and your people? Describe the ‘ideal’, and that will provide an end-goal to work towards. You made remote working a success over the past 18 months; that happened without a lot of advance planning, but if we had all been given more time, we might have pre-empted some of the difficulties we encountered. Now is the time to facilitate an honest discussion, with the beauty of hindsight, about what worked well, what difficulties you encountered, and what practices you want to bring with you into this next evolution of hybrid working. For most organisations, success criteria include productivity, customer satisfaction, team development, professional development, and employee satisfaction and wellbeing. Think about the most important factors for your team, and then you will have a target to aim for and a way of evaluating whether expectations are being met. Agree principles. Rather than putting pressure on yourself to design perfect solutions and policies, why not agree on guiding principles first? These can provide the guardrails within which you may experiment over the coming months. Principles might be that ‘everyone works flexibly’, or ‘working patterns support the business, stakeholders, and employees’. A great principle is ‘we trust employees to work in support of company interests’. Within these guiding principles, the tactics might change but the principles don’t. This will allow teams to co-create their own working patterns and decisions within these overarching guidelines. Harmonise needs. Encourage all employees and managers to consider the needs of the individual employee, the team, and the client. All are important, and any solution should satisfy all three. For example, with fully remote working, we have found that the team’s needs may not be fully met, or the extra hours and endless Zoom meetings have not cared for the needs of individual employees where they have sacrificed their wellbeing for the sake of the team or customer. A Venn diagram may help identify the needs of each and where the overlaps are. At the centre is a hybrid model that can satisfy all needs. Consult and communicate. The key to making any change effective is to listen to the people doing the work, understand their perspectives, and communicate the rationale for decisions. You don’t want your employees to feel that the reason for returning to the office (even partial) is that you don’t trust them when they have demonstrated their trustworthiness over the past 18 months. Messages must explain ‘why’. Why is being together in the office, even occasionally, better for them, for their colleagues, or for their clients? People will respond positively if their views have been asked for, considered, and they have a degree of control over their working patterns to make hybrid work for everyone. Anne Phillipson is Director of People & Change Consulting at Grant Thornton.