Wellbeing news

June marks the month-long celebration of Pride and it is great to see the country awash with the colourful rainbow, a meaningful representation of inclusion, solidarity and progression. Dublin saw its first-ever Pride demonstration take place in June of 1974, as a small group of activists marched from the Department of Justice on Stephen’s Green to the British Embassy on Merrion Road calling for the decriminalisation of homosexuality in Ireland.  The theme for Dublin Pride 2025 is "Taking Liberties", celebrating the liberties gained while also acknowledging the ongoing fight for full equality and the need to protect these freedoms.  2025 marks a milestone year for Pride in Ireland as it's the 10th anniversary of significant LGBTQI+ rights milestones in Ireland, including marriage equality, the Gender Recognition Act and the Children and Family Relationships Act.  However, while overall societal shifts, diversity and inclusion initiatives have made great strides in helping to support and celebrate our LGBTQI+ community, from our work at Thrive, we know that difficulties, hardship and discrimination still remain and members in our community still feel the effects of this.  Pride Month is a time to celebrate the LGBTQI+ community, but it also highlights the ongoing mental health challenges faced by many within the community. Studies in Ireland show that LGBTQI+ individuals experience disproportionately higher rates of depression, anxiety, and suicidal thoughts compared to their heterosexual and cisgender peers.  A recent survey released by Trinity College in association with Belong To and GLEN  indicate that mental health and wellbeing have declined amongst the LGBTQI+ since its initial study back in 2016.  Amongst the total LGBTI+ population, within the study the new report also shows that 34% experienced severe/ extremely severe symptoms of anxiety, 64% reported suicidal thoughts while 52% had self-harmed.  60% had sought professional help for a mental health problem in the past five years.  The Central Statistics Office (CSO) also found that those who identify as LGBTQI+ reported the highest rates of discrimination in Irish society and 17.5% of the community have experienced workplace discrimination. Coping with such concerns can have a detrimental impact on our wellbeing, self-esteem and the general navigation of our daily lives. Feeling empowered to express who you are freely in the workplace and beyond is crucial to your mental health. If you are struggling with any worries or challenges around these important personal issues, Thrive is here to help all year around. We offer a wide range of services including free counselling services and career coaching to support our community who are in need. Happy Pride!

Maintaining and achieving good health is imperative for our physical and mental wellbeing. However, there are barriers that can get in the way of keeping our body and mind healthy, especially for men. Therefore, it is important to recognise what prevents or deters men from seeking help and support when it comes to their health. Here, the Thrive Wellbeing Hub explores these barriers and shares simple but effective steps to keeping healthy both physically and mentally. Knowledge & Awareness Although men are not a homogenous group, there are similarities when it comes to awareness and knowledge of health issues compared to females. Men are prone to engage in more unhealthy habits compared to females. Females on average have a higher life expectancy, males tend to have higher rates of obesity, a greater proportion of males smoke, and there is higher participation in binge drinking and drug use. Poor lifestyles are responsible for a large proportion of chronic diseases. The four main causes of death among males in Ireland are cancer, circulatory system diseases, respiratory system diseases, and external causes of injury and poisoning. It is suggested that men tend to be less informed about the risk factors, causation and symptoms of poor health and certain diseases. This lack of knowledge and awareness may prevent men from seeking help as they are simply unaware of the symptoms surrounding certain illnesses. Therefore, it is important for us to educate ourselves on the signs and symptoms of poor health. Perception As outlined above, men tend to adopt unhealthier behaviours and are at greater risk for all leading causes of death. However, men are less likely to consult or visit a health professional compared to women and perception is a significant barrier to males engaging in health-seeking behaviours. This is where the severity of a health concern is underestimated or brushed off as nothing serious. Late presentation to health services is a cause for concern and can lead to health issues worsening or becoming untreatable. It's important to take action as soon as you notice something isn't quite right. Stigma Gender roles and the construct of masculinity have been cited as barriers to men looking after their health, especially when it comes to mental health. Perceptions associated with masculinity can result in men being more reluctant to speak out on mental health issues or engage in help-seeking behaviour for fear of being seen as weak or not embodying the traditional and frankly outdated attributes of what is considered masculine. This stigma allows for men’s mental health needs to often fly under the radar. This is evident in the high suicide rates of males in Ireland. In 2023, there were 232 male deaths by suicide, accounting for three out of every four suicide deaths in Ireland (CSO).  Thankfully, this ideology is shifting, and men’s attitudes and awareness of mental health are changing. Being honest and open with yourself about how you are feeling and communicating this to loved ones or a mental health professional is so important. Proactive Steps Men and those who support them have an active role to play in encouraging and supporting men to take small steps to be proactive in both their physical and mental health. Let’s challenge ourselves to take action and incorporate small changes to help improve our overall health: Eat well Exercise and spend time outdoors Reduce alcohol intake Know the signs of poor mental health, suicidal ideations, and other health conditions Schedule a medical, arrange a blood test and engage in screening services and programmes Talk and Listen – Confide in a loved one or someone impartial, ask if everything is okay, listen and help empower the men in our lives to take action If you are struggling with your mental or emotional wellbeing, Thrive can help you on your journey to better health. For wellbeing advice, contact the team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294.

Lots of us are good at showing compassion and kindness to other people. What many of us aren't great at is showing ourselves the same understanding. Our inner critic and negative self-talk can be hard to ignore. But dwelling on mistakes and focusing on faults makes it hard to maintain personal resilience and good mental wellbeing. We could all use a little more self-compassion. The concept of self-compassion has three important elements: Mindfulness - being aware of your thoughts and feelings without judging them or dwelling on them Common humanity - a recognition that no one is perfect and that we all make mistakes Self-kindness - caring for yourself the way you would a friend or loved one in a similar situation Why is self-compassion good for your mental wellbeing? Research shows that people who exercise higher levels of self-compassion tend to be more resilient than those who don't. They have less of a physical response to stressful situations and spend less time dwelling on them after the fact. This is partly because self-compassion involves actively recognising your strengths and achievements, which boosts self-confidence and our belief in our ability to cope with difficult situations. But self-compassion also has an impact on our biology. Stress is your body's natural response to a perceived threat, sometimes called the 'fight or flight' response. A study by the Universities of Exeter and Oxford has found that exercising self-compassion helps to calm the heart rate and shut down this threat response. Participants in the study demonstrated a state of relaxation and security. They also reported feeling a stronger connection with other people. If you exercise self-compassion, you're also more likely to adopt healthy self-care behaviours such as getting plenty of exercise, eating well and establishing healthy sleep patterns. Put simply, you're more likely to make choices that boost your physical health, which is crucial for your mental wellbeing.  Self-compassion also encourages personal and professional development, which in turn improves our confidence and self-esteem. That's because it allows us to consider our strengths and skill set objectively without fear of criticism and judgement. We're then able to identify areas for improvement and make a change for the better. 5 ways to show yourself more compassion At its heart, self-compassion is about self-care or looking after yourself the way you would a friend. In fact, thinking about what you might say to a loved one in a similar situation is a good starting point. What advice would you give them? Here are a few ways you can start showing yourself a little more kindness and understanding: Practice mindfulness - learn how to notice and observe your thoughts without judging them. Mindfulness encourages you to be curious and self-aware, understanding that your thoughts and assumptions are just that. They're not facts. Reward yourself - celebrate your successes and achievements. Keep a list of your personal skills and strengths to review in moments of self-doubt Take a break - time away from your day-to-day routine and a change of scenery can help you keep things in perspective Strengthen your connections - kindness is contagious! By showing love and understanding to the people who are important to you, you're more likely to show yourself the same compassion Do things you enjoy - spending time on our passions, hobbies and interests is good for the soul. 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.

Social anxiety - sometimes known as social phobia - is a type of anxiety that causes intense, overwhelming and persistent fear or anxiety surrounding social settings and situations. Social anxiety is more than shyness, it can be extremely distressing and have a huge impact on our quality of life.  It can affect our every day and impact our relationships, performance at work or school, and most of all our self-confidence. Many people worry about social situations from time to time but a person with social anxiety will worry about and catastrophise social situations before, during and after them. Some may have limited or selective social anxiety – they can accomplish activities or particular tasks and go about their day but will experience a certain amount of fear or anxiety when they do, causing a huge emotional toll at times. Some may avoid places or situations that could cause distress due to concerns of being scrutinized, judged or being embarrassed by their actions. For others with severe social anxiety, it can be so intense that they will avoid all social situations and interactions like asking a question in a meeting, taking public transport or using other shared public facilities or eating in public.  Symptoms of Social Anxiety You may have social anxiety if you engage or experience the following: Intense worry or dread about a social situation or activities such as meeting strangers, starting or holding conversations, engaging in group conversations, speaking on the phone, working or shopping Avoid social situations or places where there are other people or try to blend into the background Feel self-conscious or fear doing something embarrassing Missing work or school due to anxiety Concerned others will notice their nervousness or anxiousness Consuming alcohol or other substances to help face social settings For a person with social anxiety, social situations may lead to or cause a whole host of reactions: Blushing, sweating, trembling, dry mouth or difficulty speaking Have a rapid heart rate, dizziness or feeling lightheaded Feel as if their mind goes blank or feel nauseous Difficulty making or maintaining eye control, rigid body posture Overcoming Social Anxiety Social anxiety is difficult to deal with and you should consider talking to your GP or a mental health professional for solutions and tactics to overcoming your anxiety.  Self-help is not a cure but it can help reduce your anxiety and symptoms. It might be a useful first step before trying other treatments.   Understand your anxiety If you suspect you or a loved one are dealing with social anxiety, seek out information to gain a better understanding of it. Research the signs and behaviour, learn about treatment options and seek out research. Compare which social situations you find the most difficult and make you the most anxious. Are there specific situation you struggle with more? Think about how you act in these situations – these reflections and awareness will give you a clearer picture of the specific areas and triggers you may have or why particular social environments induce anxiety. Exposure A core element of cognitive behavioural therapy (CBT) when dealing with anxiety is exposure therapy. This involves seeking out and engaging in activities where you feel anxious or activities that you avoid to ease discomfort. This can be tough and very daunting at first so best to start with small goals and targets and gradually expose yourself to more difficult activities and ones you fear most. As you begin to understand your triggers and situations that cause anxiety, you can create a list of situations that make you feel anxious and categorise them from a little anxiety inducing to terrifying. Begin to make your way down the list as your confidence builds. Examples of this could be saying hello to a stranger, asking a question or making a comment in a meeting to presenting in a room full of people. In the moment If you find yourself in a social setting or situation that is making you feel anxious, there are some simple coping techniques you could use to combat in-the-moment anxiety. Use your breath and engage in some simple breathing exercises as this helps calm the parasympathetic nervous system and instantly makes you feel more relaxed. It also helps you concentrate on the present moment and takes you away from the anxious or fearful thoughts you may be having. A simple one to remember is the 5-5-5 breath.  Inhale for 5 seconds, hold for 5 and breathe out for 5. Another coping technique for anxiety is the 5-4-3-2-1 grounding method which activates your senses and brings you back to the present moment. Acknowledge 5 things you see Acknowledge 4 things you can touch Acknowledge 3 things you can hear Acknowledge 2 things you can smell Acknowledge 1 thing you can taste If you feel as if your anxiety is getting the best of you and interfering with your quality of life, the Thrive Wellbeing Hub is here for you. We have a range of supports available to you as a member or student of the Institute. Learn more about how Thrive can help: https://www.charteredaccountants.ie/thrive-wellbeing-hub/how-we-help

Our Thriving Stories series dives into the real-life experiences of members in our profession and what they do to prioritise their wellbeing. Here, we hear from Meabh Cahill, Tax Associate at Grant Thornton NI Director and chair of the Institute's student society, CASSI. How do you prioritize your mental health, and what helps you manage stress? Mental health is an important topic to me as I believe it affects us as much as our physical health. I prioritise my mental health by using practices in my life that help me to be mindful such as yoga, being outside or even reading a book. Taking some time away from the stresses of life to be away from stressing thoughts or away from a screen is really key for me to manage stress. What role does physical activity play in your daily routine, and how do you stay motivated to maintain it? Physical activity plays a big part in my daily routine. I enjoy being outdoors whether this is walking, running, alone or in company, even a 20-minute period spent outside can have a big impact on feeling energised and reset. I play team sports such as tag and touch rugby which help me to get out of my head and think about something other than work or study for a few hours. Motivation is hard so I would say focus on how you will feel after getting out, count to 5 and get out the door! You will never regret doing it but you might regret it if you don’t. What are some self-care practices you incorporate into your life, and how do they benefit you? It might sound odd but the biggest self-care practice I do for myself is to plan and follow a routine where possible. I know I feel at my best when I am in a routine, and I give myself time to enjoy the little things in life like watching a move in the evening. If I know I need to do something the worst thing I can do for my self-care is procrastinate and put the task off as this causes two issues: the actual task and now the guilty feeling about not having done the task! By planning and sticking to a routine I can spend time doing things I love like sport or seeing my friends and not feel guilty about the tasks I should be doing. What do you think are the biggest barriers we face when it comes to discussing their health and wellbeing? I think we often don’t want to burden others with our problems, so we don’t share how we are feeling, or we feel embarrassed about our feelings. We might find that if we share more often, the reverse might be true in that people can relate with what we are feeling and it might give a friend or family member to confide in you and open up more about their own feelings. What are some areas of your health and wellbeing that you’d like to focus on or improve in the coming year? I would like to try and focus on trying some new activities and having new experiences in 2025. I believe that trying new things and putting yourself outside of your comfort zones can teach you how to deal with difficult feelings and overcoming fear. Sometimes it is easier said than done but that is the plan!

With exam season kicking off this month, it can be an extremely overwhelming and pressured time for students. Dee France, Thrive’s Wellbeing Lead, shares her advice on handling exam stress and anxiety  It is a perfectly normal experience to feel worried and stressed when faced with impending exams or any type of performance situation.  A healthy and ordinary amount of stress can even be good for you, giving you the motivation to push through and keep you focused. However, when worry, self-doubt, fear of failure and the pressure to perform well become too intense, they can interfere negatively with exam preparation and performance.  As feelings of stress push past optimal levels, it can have a devastating effect on our concentration, and our ability to learn, remember and demonstrate what we know.  Causes of exam anxiety  To effectively manage anxiety, it is important to understand why you are feeling this way. There are many variables that may contribute to and relate to these feelings:  Past experience with exams;  Poor preparation, inexperience undergoing exams and unfamiliarity with exam and study techniques;  Poor self-care, such as bad sleep habits, unhealthy eating, lack of exercise and limited relaxation time; Intrusive and unhelpful thinking patterns such as saying to yourself, “I can’t do this” or “I’m going to fail”;  Strong sense of failure; or  Extreme pressure to achieve placed on you by yourself or others. Tips for handling exam anxiety  How you spend your time leading up to your exams can have a huge knock-on effect on your anxiety and stress levels.  Routine  Essential to managing anxiety and stress when faced with exams is creating a study routine early in the year as opposed to haphazardly cramming a year’s worth of learning into a few days.  Design a study schedule and map out how you will spend your days.  Schedule your study time in short, succinct time blocks with a 10-minute break for every hour.  It is important to have a hard stop each evening to allow some time to unwind, and block out a day each week that is revision free. By carving out a comprehensive and realistic schedule, you will focus better, feel in control and be less likely to procrastinate.  Being prepared will help you feel more relaxed and confident and goes a long way to easing stress levels and keeping your nerves in check. Mind and body  When we are busy, other parts of our life can be easily neglected, and we can forget to take care of ourselves.  When it comes to managing anxiety and stress, nourishing your mind and body should not be underestimated.  It is important not to push yourself too hard or overlook your needs.  Regular exercise, eating well and sleeping properly are some of the most effective stress relievers at our disposal and are essential for being at our best physically, mentally and emotionally.  Incorporating fundamental self-care practices into your study routine can ease the pressure of trying to balance your time with other vital activities. Relax  To relieve symptoms of anxiety and stress, practise deep breathing or other relaxation techniques such as progressive muscle relaxation or yoga to help calm the body, alter the body’s response to anxiety and release tension.  In general, relaxation techniques are about refocusing your attention and increasing awareness in the body. It is a good idea to engage in these activities when you are relaxed and practise regularly to reap the benefits.  Ask for help  If you are overwhelmed by upcoming exams, you might find it helpful to share how you are feeling.  At Thrive, we witness a spike in students contacting our services at this time of year regarding exam stress and anxiety, which is one of the most common concerns students are dealing with.  Thrive is the Institute’s dedicated well-being hub, which is freely accessible to all students.  The hub provides a wide range of services tailored to our students' well-being, such as wellness coaching and professional counselling. All services are delivered in complete confidence and are available at any stage of your journey with the Institute.  For more advice or information, check out Thrive’s dedicated wellbeing hub.  Alternatively, you can contact the Wellbeing team by email at: thrive@charteredaccountants.ie or phone: (+353) 86 0243294

Edel Walsh explains study techniques that will help you shift from surface learning to deep learning that prioritise quality study over quantity When studying for professional accountancy exams, many students find themselves overwhelmed with lots of information, complicated calculations and unfamiliar concepts.   Students often tell me they have spent many hours studying, only to not remember anything they have studied later.  This, in fact, is just the way our brain operates. It’s important to understand how we can transfer knowledge from our working memory to our long-term memory and why this is so important for exam success.  Working memory When new information or an insight from our studies reaches our brain, it does not automatically get stored in our long-term memory. Instead, the information is stored in a temporary limbo.  In other words, it is stored in our working memory.  For example, when you are reading a case study or solving a calculation, your brain uses working memory to process each new piece of information.  Our working memory is limited. In his book The Magical Number Seven, Plus or Minus Two, George Armitage Miller shows that some people can hold as few as five things in their working memory at any time. Some people can hold as many as nine things, but the number seven seems to be the magic number for how many things we can hold in our working memory.  Unfortunately, those seven things only stick around for a few seconds and will not be remembered at all if we are distracted.  To put this in perspective, if you read a paragraph from a textbook, it will only be held in your working memory for a short period. It will not automatically transfer into your long-term memory. This begs the question: How do we transfer information from our working memory to our long-term memory?  For Chartered Accountancy exams, we need information to be stored in our long-term memory so we can call on this information when we need it.  From working memory to long-term memory Long-term memory is where knowledge is stored more permanently. Once a concept is embedded into long-term memory, it becomes easier to retrieve and apply, even in high-pressure exam settings. The goal of study and learning should be to move information out of working memory and into long-term memory. To do this effectively, we need to move beyond “surface learning” and towards “deep learning”. Surface learning relies on taking information at face value and not getting under the skin of a topic or concept. It is where we learn information without a real understanding of what we are trying to learn.  Reading, writing notes and highlighting can lead to surface learning. Often, we cram information right before an exam, resulting in surface learning. This information will only reach our working memory.  On the other hand, deep learning is where we focus on getting a deep understanding of topics and concepts so we can apply this information in whatever scenarios come up in the exam.  To engage in deep learning, our learning must feel a little harder and require more effort. Study techniques, like repeatedly testing yourself, encourage deep learning and the transfer of information into long-term memory. Techniques to encourage deep learning Practice testing (also known as retrieval practice) Testing yourself on what you have learned helps reinforce learning. Flashcards (a question on the front of the flash card and answer on the back, shuffle your flash cards and then test yourself), past exam questions, quizzes, brain dumps and explaining concepts out loud are all methods of retrieval practice.  Spaced repetition Instead of cramming your study sessions, break them into smaller, manageable chunks. Spacing your learning gives your brain time to consolidate knowledge.  Elaboration Ask yourself questions like “Why does this happen?” or “How does this relate to what I have already learned?” The more connections you make between new material and existing knowledge, the more likely it will be stored in long-term memory. Interweaving Mix topics or question types within a study session. For example, instead of doing 10 income tax questions in a row, mix them with corporation tax and VAT.  Cramming If you favour cramming over spacing your learning, be aware that this can overload your working memory.   You might feel like you know the information, but without testing yourself, the information is unlikely to be retained in long-term memory. Study quality over quantity Studying for your exams is less about the quantity of hours you study and much more about the quality of your study.  Prioritise techniques that move knowledge from your working memory to long-term memory and focus on deep learning strategies that help you understand, not just remember. Edel Walsh is a student coach and mentor. She supports her clients with their studies and exams by focusing on academic success, personal development and looking after their well-being. For more information, check out www.edelwalsh.ie

Bryan Rankin, Head of Student Operations at Chartered Accountants Ireland, shares practical advice on mastering study techniques, managing times and using Institute resources to confidently take your exams The requirements for professional-level exams can be a big step up for many, requiring more time and better techniques than are typically needed at university. Add to this is the fact that many students are juggling full-time work and study commitments, and you’ll see why time spent learning good study techniques is so valuable.  Know your resources Before getting stuck into a study routine, take a step back and take note of all of the Institute’s available study resources. At this stage, you’ll be aware of the Learning Hub and your textbooks. But other resources may also prove very useful as we enter the final weeks of study.  The Competency Statement is a list of every topic examinable in a subject, and the level expected of the candidate. It’s effectively your table of contents for each subject, so make it the first thing you look at to start your plan.  You can regularly return to the Competency Statement to cross off completed tasks and highlight areas of weakness.  Similarly, you’ll want to work through all the sample papers, which are produced by the Exam team and contain exam-standard questions. Solutions are also provided. You can get the sample papers and the solutions on the Institute's website.  Your mock exam paper is effectively another sample paper for you to attempt, with exam-standard questions.  Don’t forget the Professional Examination Committee (PEC) reports, where the examiners gave feedback last year, highlighting where students made common mistakes. All exam students should reference the PEC Report and the corresponding Final Admitting Examination Committee Report for FAE students.  Managing your time When preparing for any exam, you’ll know that time is your most important resource – use it wisely. You’ll need to be organised and efficient, so before starting any revision, your first task should be to draw up a study plan to cover the final month before the exams. This plan will be crucial in organising your time and ensuring that you focus on areas of challenge.  Allocate your first day of study to compose your plan – a skill you’ll use throughout your Chartered Accountancy studies.  Your plan will list all the subjects you must study and allocate specific time slots for each.  With your study plan in place, you’ll feel organised, a little less stressed and you’ll hold yourself more accountable.  With this plan in place, if you miss a study session, you’ll know specifically what you need to go over later. Study times So, how long should each study session last? Best practice suggests that, after 40 minutes, our brain becomes less effective in taking in knowledge. Aim for slots no longer than 25 minutes, followed by a five-minute break to grab some fresh air or make a cup of tea.  Instead of setting a goal of studying for a minimum duration, try the opposite and set a maximum time limit, something that we all find much more motivating and energising.  If you’re really fighting against procrastination, try the two-minute rule, where you commit to working for just two minutes and then take a break. Often, starting is the hardest part, but once you begin, you’ll be more likely to continue. After four sessions, take a longer break of 15-30 minutes. Use your breaks to relax, stretch or have a snack.  To stay focused, avoid picking up your phone during each break as scrolling can extend beyond the intended downtime. Your plan will give you clear and achievable goals for each study session, and can help to keep you motivated and focused.  Keep an eye on your progress as each week ends, and celebrate each achievement to keep you motivated and on track. Use active learning techniques At this stage, you’ll probably want to move away from reading over slides and watching videos on the Learning Hub.  Instead, as we approach exam time, it’s time to get active with our learning.  Active learning techniques involve ‘doing’ rather than more passively reading or listening. Studies show that people remember 10 percent of what they hear and 20 percent of what they read, but about 80 percent of what they perform. When you attempt questions during a study session, it helps improve your understanding and retention of information.  One example of active learning could be starting each session with a blank piece of paper and writing down everything you can remember, unprompted, on a topic. Try the same exercise at the end of the session to get a benchmark of how effective your session has been.  You should also attempt to answer questions in every session in the Learning Hub, then review the answers. Don’t be discouraged if you end up getting some questions wrong – making mistakes in practice is a great way to learn.  By following these study tips and staying committed to your preparation, you can approach your exams with confidence and achieve exam success. 

The purpose of National Workplace Wellbeing Day is to raise awareness of the importance of wellbeing in the workplace at a national level, to educate all stakeholders and help employers evolve and excel in their wellbeing strategies. But what is workplace wellbeing?  Generally speaking, it means promoting wellbeing at work and empowering staff with the knowledge and tools to be proactive in boosting and protecting their own wellbeing. Corporate wellbeing programmes are becoming more and more popular. Once seen as an added perk for employees, they are now becoming an integral part of the business agenda. However, research from University College Cork (UCC) and Munster Technological University (MTU) found that while 76% of the employers said they see employee mental health and wellbeing as their responsibility, a whopping 80% are not investing in workplace mental health. No matter where employees are situated, how small or large a firm it is, it’s important to foster a culture of good wellbeing to positively influence both employees and the company. Fostering a culture that places importance on employees' mental health and wellbeing can help prevent work induced stress and create a positive and healthy work environment where employees and the company can thrive. On average, we spend a third of our adult life at work. That is a significant amount of time and how we feel about work has a big impact on our day, life, home, and on our general happiness. Another study carried out by HR Buddy found that 9 in 10 workers feel their work negatively impacts their mental health and wellbeing.  Mental health related illnesses are one of the most common reasons for long-term absence, and it is estimated 1 in 5 employees have missed work due to stress, anxiety or depression.  Employee stress and ill mental health can directly impact levels of absenteeism, presenteeism and reduced performance - all at a high cost for employers and adversely affects business performance. As a result, implementing wellbeing initiatives and strategies should be seen as a key business driver. Businesses have a duty of care to employees both physically and psychologically and employers hold a responsibility for the wellbeing of their staff. There is a wealth of evidence that points to a positive correlation between workplace wellbeing and improved business KPI’s. Fostering a culture of good wellbeing not only produces a happier workforce but the benefits to the company are just as happy: Improvement in staff productivity and engagement Can help with staff retention Increase in employee morale Reduction in absenteeism Stronger employer brand and reputation A resilient workforce Increased profits A global wellbeing survey by Aon points to these positive outcomes. The survey showed that companies that improve employee wellbeing by 4% see a 1% increase in company profits and a 1% decrease in employee turnover. In recent times, our collective interest in health and wellbeing has expanded and the role and value of workplace wellbeing is recognised more than ever. The new era in our working lives has proven how fundamental employee wellbeing is to company resilience and creating a healthy workplace is something employers are becoming much more aware of. National Workplace Wellbeing Day is a great starting point and opportunity for organisations looking to promote the wellbeing of employees.   Evidence suggests there is a holistic and cyclical effect of promoting wellbeing in the workplace both for employers and employees. Therefore, companies should take the steps to support employees and demonstrate their commitment to promoting positive mental health. Like most workplace initiatives in order for it to be successful, leadership buy-in is essential. This obstacle has been cited as one of the biggest barriers to implementing workplace wellbeing strategies. By linking employee wellbeing with success metrics, increased business performance and clearly demonstrating how it will positively impact all aspects of the business is a sure way to ensure clear, consistent and visible support from the top down.   There is a plethora of ways of how a culture of workplace wellbeing can be embedded into an organisation through internal policies and offerings. The most popular strategy is an employee assistance programme, however there is a wealth of additional supports employers can put in place. For example, some organisations run employee wellbeing events such as mindfulness or exercise classes, a no meetings Fridays’ policy, provide mental health training for managers and employees to identify signs of mental stress, offer flexible working arrangements, promote a culture that fosters a healthy work-life balance, and raise awareness of mental health challenges within the workplace. If you would like more advice or assistance on wellbeing whether an employee or an employer, the Thrive Wellbeing Hub provides counselling, wellbeing coaching, information, advice and lots more to all members of the Institute.  You can contact the Thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294.

Many of us will be planning some all-important time off in the coming months. However, with the lines between work and home now blurred, it can be difficult to switch off completely and enjoy a few days of well-deserved rest. Switching off and taking some time out for relaxation is important for our health and wellbeing so we can recuperate and step back from the day-to-day responsibilities that preoccupy our mind. If you are struggling to switch off, here are some simple and easy ways you can learn to relax, reset and appreciate a rest period guilt-free. Benefits of Downtime Downtime is an opportunity to take a proper break away from the stressors and pressures we experience, if you are still struggling to switch off think of the benefits some R&R will bring. Switching off is essential for your personal wellbeing and can prevent burnout. It will leave you happier, rejuvenated, and revitalised, ready to hit the ground running on your return. Time out can even make us more productive and more focused. One American study found that employees are 40% more productive after time off. Out of Office Before heading off, delegate some of your usual duties and tasks to work colleagues. This might require a 1:1 handover or a quick email to the team. Mentally, a status update to colleagues can give a sense of closing out and a feeling of peace that your work is being looked after while away. Set up an appropriate Out of Office message with clear boundaries for your time off. We have all seen the generic OOO emails but sharing a meaningful piece of information, such as where you are going or how you will be spending your time off, can make that automatic reply feel more personable and a conversation starter for when you speak to that person next. Colleagues might even be inclined not to send you an email until you are back at your desk. Establish a point of contact that can field queries and respond to emails in your absence. Some email providers even offer an option to automatically forward emails to others. Literally Switch off and Unplug In this always-on culture, we carry the office around with us and many of us will have work on our phones. While removing it completely might not be possible, consider turning off push notifications for your apps and free yourself from distractions. With pings from teams, emails and other communications, there can be an urge to check on them as soon as they come in eating into your time off and delaying relaxation mode. If you have a designated work phone, turn it off and put it away or if that feels too much, simply turn on the do-not-disturb setting and set aside a few minutes at the start or end of the day to briefly browse through it. Our home space has turned into our workplace. If your work/study station is in a main part the house, if possible, hide away all related equipment for a few days.  The visual reminder of your to do list can make it difficult to completely relax and unwind. Live in the Moment Be present and make the most of your rest days - guilt free! Plan some activities you enjoy, this can help distract you from thinking about the responsibilities you may need time away from. It can also help keep those stress levels down. Before you know it, you will be back at it, so enjoy and appreciate the time you have off. If you are struggling to maintain good wellbeing, Thrive provides a holistic selection of services that can help you get back on track. For more on our services, visit our how we help page. 

Remote work offers flexibility, but connection with colleagues can’t be left to chance. Building relationships at work boosts well-being and helps teams thrive, writes Moira Dunne The traditional working model, where most people congregate in the office at the same time, enabled connection and collaboration. But, with so many people working remotely these days, we can't leave collaboration to chance—especially as meaningful connections with our work colleagues can boost our wellbeing. The importance of workplace connection It is widely agreed that one of the biggest limitations of remote working is the lack of social connection. According to Maslow’s Hierarchy of Needs, social interactions come third, with only physiological and safety needs being more important, suggesting that social interaction and a sense of belonging and togetherness, are crucial for people. The downsides of not connecting with others include: Isolation; Problems seeming bigger; Lacking an alternative perspective; No feedback; and No rapport with colleagues. In contrast, the list of reasons to collaborate is long. Consider the benefits of the following: Emotional support during challenges/setbacks; Less stress and anxiety; Mood boost and increased happiness; Sense of belonging; Productive team culture; Collaborative problem-solving; Learning and personal growth; and Enhanced well-being. Working together in a group brings a sense of purpose as we share goals or targets. Providing input helps us feel valued which, in turn, boosts our well-being and self-esteem. By exchanging ideas with others, we learn from their experiences and can share our knowledge to help others grow. Networking with colleagues and industry professionals also leads to professional growth opportunities. It can often seem easier to “save time” by foregoing optional work events, but by connecting with colleagues, we may avoid the negative impacts of working alone, such as anxiety, worry and reduced ability to switch off. Making time to connect For most people, time is at a premium. Everyone is busy. When you are planning your week, consider who you need to meet. By booking time at the start of the week, you have a greater chance of connecting while respecting their busy schedule.   Boosting online connection Working from home can be very productive as we have fewer distractions. Our energy levels can drop as we spend hours working alone, however. An online collaboration can inject energy and help spark ideas. Book a catch-up session or a project discussion with some colleagues, or ask your manager for a one-to-one check-in. In addition to formal meetings, there are many informal ways to connect with colleagues when working remotely. Encourage team members to try something new, and then tweak the approach to suit each person's needs. Most people already collaborate within Microsoft Teams—but, make sure you access all of the functionality on offer, such as chat, messaging and polls. This kind of collaboration can save time and deliver better outcomes. Connect to manage relationships Consider the amount of time often wasted trying to get started on a project—or time spent reworking a document that isn’t approved at a later review. Working together enhances our relationships and can prevent issues from occurring. An open and honest connection provides an ongoing chance to discuss issues or challenges before they develop into bigger problems that may be harder to resolve. Communicating assertively promotes open and transparent communication through which everyone feels heard. The key to this style is to present your needs and concerns while also demonstrating your interest in the other people’s needs and concerns. (endbio) Moira Dunne is the co-founder of beproductive.ie. Moira will present a free Webinar on May 1st to mark National Workplace Wellbeing Day. You can sign up for 'How Connection with Colleagues can Boost Your Wellbeing', which runs from 9:30am to 10:15am. Register here.

Dealing with one crisis at a time is no longer effective as the onslaught of unprecedented events becomes the norm for businesses, writes Colette Devey A fire at a substation causes a catastrophic power outage. A cyberattack paralyses the operations of an organisation. A major storm deprives a business of power, water and telecommunications. The imposition of tariffs by major trading partners requires supply chain reshaping. These are all examples of real-world crises that have affected corporations in the recent past. While they may take many forms, together they form an urgent call to action that goes well beyond the normal course of business. The age of permacrisis Organisations today have shifted from managing multiple interconnected crises to operating in a constant state of crisis. We have entered the era of the permacrisis, an ongoing period of instability resulting from a series of catastrophic events. Business leaders can no longer rely on traditional one-off business continuity practices to manage this new reality. They have been forced into a state of constant firefighting, often supported by outdated plans and response mechanisms. Those that are managing best have shifting their approach to focus on resilience, with stronger capabilities and less organisational stress. When a crisis hits, the typical approach has been to apply a ‘playbook’ based on how previous business disruptions have been handled. There is no such thing as a standard or textbook crisis, however. Each event, and its consequences, tend to be unique in their own way. Instead of preparing organisations for all potential scenarios, this limited approach forces organisations to improvise when each new crisis hits, expending scarce resources in the process. Worse still, it can lead to flawed decision-making and missteps as the people involved are operating in unknown territory. More frequent unexpected events A different approach is required in the face of increasingly frequent crisis events—one that  can help to build organisational resilience. Catastrophic and once-rare events occur with greater frequency these days, including cyber breaches, IT outages such as CrowdStrike, and weather events such as Storm Éowyn and Storm Darragh. Each brings with it the potential to compromise an organisation’s ability to do business. The question for organisations now is how best to prepare for the increased frequency of such events and situations never encountered before. The nature of their response to unanticipated events is crucially important. In recent years, many organisations have found that just thinking about business continuity is probably too narrow an approach. It is more important to consider what is critical and core to the organisation. If yours is a services business, ask yourself: what are the most critical services we provide, whether that be to a patient, citizen or consumer? If you sell products, identify your core products and the operational processes critical to their production and distribution. This approach will help you identify and prioritise the aspects of the crisis requiring an immediate response, and determine the order of recovery that will enable the business to resume operations as quickly as possible. A successful resilience programme encompasses the process and plan of action that empowers an organisation to manage any crisis, no matter how improbable or unexpected. Five-step approach to crisis and risk management To effectively prepare for, and respond to, crises, organisations should follow these five steps: Anticipate – Plan ahead and consider the risks and threats that may arise in the future. Think about what might go wrong in the organisation and the impact this would have. Prepare – Establish a business resilience policy and framework encompassing crisis management, communications, business continuity and disaster recovery. Respond – It is critically important that everyone in an organisation understands their assigned role in a crisis response, and how to perform it. Learn – Organisations should examine what has gone wrong during a crisis response, and what should be done differently in the future. Equally important is the need to examine what went right. This will help you identify the strengths you can build on in future crisis responses. Improve – Drawing on these lessons, leaders should seize the opportunity to reshape their business in preparation for the next crisis. The increasing frequency of previously improbable and unprecedented events, requires a new approach to crisis response. What worked in the past will not necessarily be effective today or in the future. Organisations must focus on resilience and implement processes and action plans that will shield them for the full impact of unexpected events, and protect core operations. Colette Devey is Risk Consulting Partner at EY Ireland

It’s crucial to highlight the challenges faced by all of us in the accountancy profession—a high-stakes, detail-oriented field that often grapples with tight deadlines, heavy workloads, and complex regulatory environments. Whether you're a seasoned accountant or just starting your career, managing stress is essential for both your mental health and professional performance. Stress is a natural part of life, but when it becomes chronic, it can significantly impact your health, well-being, and ability to perform at work. In the context of accountancy, stress might arise from managing intricate financial data, navigating regulatory compliance, or balancing multiple client demands. So how can we manage workplace stress and, more importantly, our personal stress while maintaining a healthy work-life balance? 1. Recognise the Signs of Stress The first step in managing stress is recognising when it’s becoming an issue. Stress manifests differently in everyone, but some common signs include irritability, fatigue, difficulty concentrating, muscle tension, and trouble sleeping. It’s easy to ignore these symptoms in the rush of meeting deadlines, but doing so can lead to burnout—a state of emotional, physical, and mental exhaustion caused by prolonged stress. In the accountancy profession, the pressure to avoid errors while delivering results on time can create a cycle of stress that builds up over time. It’s essential to pay attention to the warning signs and address them before they escalate. 2. Prioritise Time Management and Organisation One of the leading causes of stress in accountancy is the constant juggling of tasks and deadlines. Time management is crucial in minimising stress. Developing effective organisational habits, such as maintaining an up-to-date calendar and using project management tools, can help accountants keep track of deadlines, prioritise tasks, and allocate time for each project efficiently. Breaking down large tasks into smaller, manageable steps can also reduce the overwhelming feeling of having too much to do. For example, when working on an audit, plan specific stages of completion with realistic deadlines. This approach can reduce the pressure of delivering everything at once. 3. Set Boundaries to Maintain Work-Life Balance In today’s always-connected world, it’s easy to blur the lines between work and personal time. For accountants, especially during peak periods like tax season, this can lead to long hours and an inability to fully disconnect from work, both physically and mentally. Setting clear boundaries between work and personal life is essential to maintain balance. This might mean turning off work notifications after a certain hour or designating a specific time for personal activities, such as exercise, family time, or hobbies. By respecting these boundaries, you can recharge your energy levels and return to work more focused and productive. 4. Self-care isn’t selfish – take control of your own well-being Mindfulness and relaxation techniques can be powerful tools in managing stress. Techniques such as deep breathing exercises, meditation, and yoga can help you stay grounded during stressful moments. In a fast-paced work environment, taking just a few minutes to breathe deeply or meditate can significantly reduce stress levels. Additionally, regular physical exercise, whether it’s a morning run, or a lunchtime walk, can help clear your mind and boost your energy. Physical activity is proven to reduce cortisol, the body’s stress hormone, and increase endorphins, which improve your mood and mental outlook. 5. Seek Support When Needed Accountants may feel the need to keep up a professional facade and handle stress on their own. However, it’s vital to recognise that seeking support is a sign of strength, not weakness. Stress is an unavoidable part of any profession, especially in a demanding field like accountancy.  Many organisations are increasingly recognising the importance of mental health support in the workplace and offer employee assistance programs (EAPs), which provide confidential counselling services and resources to help employees manage stress and other personal challenges.  Here at Chartered Accountants Ireland, the Thrivewellbeing team can help you take that first step to seeking help from a professional – get in touch to talk to them in complete confidence. In summary, by recognising the signs of stress, prioritising time management, setting boundaries, and seeking support, when necessary, accountants can build resilience and maintain a healthy balance between work and personal life.

As exams begin to take focus for students, Dee France, Manager for the Thrive Wellbeing Hub, details how to balance your work, study and life commitments while prioritising your wellbeing and mental health  The life of a Chartered Accountant student can be tough!  Long work days, commuting, long evenings and weekends attending lectures, studying, practice papers, mocks – all while contending with the busy season.  This is without even mentioning all the other demands that impact our daily lives – family, kids, pets, sports and hobbies, downtime, and social obligations.  Juggling all of this can feel like you are being pulled in many different directions and life can feel hectic and chaotic. This demands a lot of physical and mental energy and space. Being up against the clock 24/7 with very competing tasks requires focus, determination and resilience.  So, how do you balance it all without becoming too overwhelmed or—even worse—burnt out?  Let me check my schedule  To balance your life, you need to be aware of everything you have on your plate, get organised and be a bit ruthless with your schedule.  At the start of each week, plan out the week ahead. Don’t overburden or over-pressure yourself, but get into the nitty gritty of your days and weeks, whether it's work-time, study-time, family commitments, social or other extracurricular activities – schedule it!  In the run-up to exams, employers may have a study leave policy in place. This can help you solely focus your efforts on preparing for your exams.  If this isn’t available to you, consider taking some annual leave so work commitments are softened and you have some extra time free.   We would even recommend scheduling daily downtime – switching off for at least 30 minutes at the end of each day will let you wind down before going to bed.  Pocketful of time  During exam season, time can either be your best friend or your worst enemy.  Now that your schedule is set, can you find extra time in your day to study? Look to capitalise on little pockets of extra time during the day or wasted downtime for quick burst study sessions.  Get creative with your time. Commuting? Why not use your journey to revise? Working from home? Use the time you would spend commuting to study. Finished your lunch? Crack out the study notes. Cooking dinner? Listen to a lecture as you prep.  Social caterpillar  At Thrive, we often hear how students cancel plans or feel guilty for socialising during studies. While you may have to cut back on your social plans, it is important to create space for enjoyment and rest.  It is paramount to have time away from your studies and have some fun. It allows you to recharge and relax, pulls you from your relentless routine and schedule and allows for a bit of calm and lightness in all the chaos.  Health hacks  While it may seem obvious, we at Thrive can’t stress enough just how important it is to look after your mental and physical health throughout your studies.   Pouring so much physical and mental energy into your efforts can make you feel fatigued, overwhelmed and stressed, leaving you vulnerable to physical and mental health concerns.  Sleeping eight hours a night, exercising daily, and eating well are extremely important for protecting yourself from burnout, reducing your stress levels, and increasing your energy.  Give yourself time to step away from your work and studies. Relaxing helps clear your head and keeps you motivated and productive.  So, whether that’s a chapter of your book, an episode of your favourite show, some yoga, or a podcast, always give yourself permission to relax guilt-free.  Lean on your support system If you are struggling and find it hard to see the light at the end of the tunnel, seek help from your support system.  Many of your managers, mentors, and lecturers have more than likely been through the same experience and can empathise with what you are going through. They may also be able to give you some valuable advice.  Your peers and colleagues will be sitting their exams at the same time, so setting up a weekly study group may prove beneficial in managing work and study.  Have your support system hold you accountable, too. If those close to you see that you are doing too much, have them make sure you are finishing work/study at a reasonable time. If you are falling behind, they can crack the whip.  Maybe your loved ones could take on a large proportion of the shared roles for the time being, whether that’s getting the children to bed, cooking dinner or housework.  Also, keep in mind the many student supports available to you through the education department or here at Thrive. The Thrive Wellbeing Hub provides a comprehensive mental health and wellness programme with a wide range of services tailored to our students’ needs. For more advice or information, check out Thrive’s Wellbeing Hub. Alternatively, you can contact the team by email at thrive@charteredaccountants.ie or phone at (+353) 86 0243294.  

Burnout is a term we hear a lot of it when dealing with workplace stress and is a pressing issue for employees and students alike. Prolonged or severe workplace stress can lead to burnout. Here we discuss what burnout is and how we can deal with it to regain balance and begin to feel hopeful again. What is burnout? Burnout is a relatively new concept with the term first coined in 1974 by psychologist, Herbert Freudenberger. It is defined by the World Health Organisation (WHO) as “a syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed. It is characterised by three dimensions: feelings of energy depletion or exhaustion; increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and reduced professional efficacy.” In 2019, burnout was recognised by the WHO as an ‘occupational phenomenon’. Feelings of burnout typically occur when you are overwhelmed at work and feel as if you can no longer keep up with the demands of the job. A large-scale study by Workhuman and Gallup found that employees in Ireland are suffering from burnout and stress more often than our European counterparts with 3 in 10 employees in Ireland reporting being burnt out very often or always. The same research found employees in Ireland are the most likely to report being stressed with 6.5 in 10 saying they experienced stress ‘a lot’ the previous day. We spend most of our waking life at work, so if we dislike it, dread going, and are extremely dissatisfied with what we are doing, it can place a serious toll on our lives. However, it is more than just the ‘Sunday Scaries’. Burnout is a gradual process and if left unaddressed can lead to many far-reaching and serious consequences. Therefore, it’s important to deal with burnout at an early stage. The burnout stages As mentioned previously, burnout isn’t a sudden onset, it develops gradually over time with symptoms and signs increasing in intensity. Research has identified that these 5 stages (outlined below) are commonly observed.   The Honeymoon Stage- this usually occurs at the start of a new job or project where productivity, optimism, energy and job satisfaction are high. Onset of Stress – like all honeymoon periods, these feelings begin to dwindle and wane. This stage is where we consciously become aware of work stressors. Chronic Stress – this stage is where we notice a marked difference in stress levels and intensity on a more frequent basis. Burnout – this is where we begin to reach our capacity limit and can no longer function like we normally would. Work and its issues begin to consume you and you tend to experience serious self-doubt and symptoms become persistent. Habitual Burnout – If left untreated, burnout can become embedded into our daily lives and we experience chronic mental and physical exhaustion and adverse behavioural changes. Symptoms of Burnout These are the signs to look-out for if you think you are reaching burnout. Symptoms of burnout are wide-ranging affecting us physically, emotionally and behaviourally. Getting sick more often - Burnout can cause long-term changes to your body, weakening immunity that makes you increasingly more vulnerable to illnesses like colds and flu. Frequent headaches, muscle pain, or gastrointestinal issues – caused by prolonged stress and being in fight or flight mode constantly. Pattern and habit changes – such as sleep issues or loss of appetite. Feeling tired and drained all the time – regardless of how much rest you get. Concentration issue due to overload. Low mood – loss of motivation, having an increasingly cynical/negative outlook, feeling detachment and withdrawing from others. Feeling helpless, trapped, and defeated. Procrastinating on tasks and duties and retreating from responsibility. Skipping work, arriving late and leaving early. Coping Strategies Early intervention is key for preventing burnout and reaching the latter stages of burnout. Burnout is a risk factor for other serious diseases such as depression, heart attacks, stroke, osteoporosis, diabetes, and reduced life expectancy. The good news is we can bounce back from burnout. But what can you do to avoid reaching total burnout? Take the time off work you need to recharge and assess your situation. Speak with your manager or HR department about your workload, how and what you are struggling with – do you have a lot on your plate work-wise? Could some tasks be delegated or put on pause? Know your boundaries and limitations- poor and blurred boundaries are the main reasons people reach burnout. Often, we can say yes to too many work requests that we may not necessarily be able to take on. It requires strength but don’t be afraid to say no to certain work projects or tasks. It is important to set clear work boundaries, take regular breaks and set a work schedule to protect your health. Look after yourself- move your body, try stress management techniques, make sure you sleep and rest enough, and feed your body with nutritious foods. Check out our article, foods to manage stress. Be compassionate and patient with yourself – recovering from burnout is not a linear process. Talk to a professional to discover coping strategies that will personally work for you. How we can help The Thrive Wellbeing Hub provides free emotional supports to members, students and family members. We offer a confidential space for you to talk, whether you need a listening ear, wellbeing advice or professional counselling, we are here for you. You can contact the thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

We all get stressed from time to time. A certain amount of stress can be useful but if you feel constantly overwhelmed this can lead to health problems. This article will look at the causes of stress and provide some tips on how to increase your resilience. You probably know the feeling of being stressed out all too well. Your breathing quickens, your heart starts to pound, your mouth feels dry, your muscles feel tense, your hands feel cold yet sweaty. Situations we find stressful can vary widely from person to person as some of us are more susceptible to the effects of stress than others. These situations trigger the release of stress hormones that are responsible for the way you feel when stressed. This is called the stress response, or the fight or-flight response. Survival mechanism The term fight or flight was first used by American physiologist Walter Bradford Cannon back in the early 1900s. It describes the body's automatic response to danger which is thought to have evolved as a way of helping humans react quickly to life-threatening situations. This response is triggered so fast you won't have time to think about it. Here's how it works: Step 1 In the presence of danger, the eyes and/or ears send information to the area of the brain involved in emotional processing, called the amygdala. The amygdala sends a distress signal to a tiny area at the base of the brain called the hypothalamus, which communicates with the body via the nervous system. Step 2 The hypothalamus activates the part of the nervous system called the sympathetic nervous system. This then sends signals to the adrenal glands, which respond by producing hormones including adrenaline, norepinephrine and cortisol into the bloodstream. As these hormones circulate through the body they bring about a range of physiological changes, such as: Faster heart rate Increase in blood pressure Faster breathing rate Increase in mental alertness Decreased saliva production Increased sweating Sharpening of senses such as sight and hearing Increased energy (caused by the release of sugars and fats into the muscles) Reduced urination Step 3 If the brain perceives the threat as ongoing the hypothalamus releases more hormones. These act on the adrenal glands, making them release more cortisol and leaving the body in a continued high state of alertness. Step 4 When the brain perceives the threat as having passed, cortisol levels fall and the hypothalamus activates the parasympathetic nervous system, which dampens the stress response.  Long-term effects Though the threats we encounter these days are usually very different from those faced by our prehistoric ancestors, the stress response is still useful as it boosts our awareness in stressful situations and helps us cope with emergencies. If your fight-or-flight response is triggered too often and for too long, the constant release of stress hormones in your body can lead to one or more of the health problems associated with chronic stress. These include digestive issues, impaired resistance to colds and other infections, heart disease, sleep difficulties, weight gain, anxiety and depression. While it's unlikely you'll be able to remove stress from your life entirely, there are steps you can take care of your physical and emotional wellbeing. Try to make your lifestyle as healthy as possible by: Eating well Eat a healthy balanced diet. Have at least five portions of fruit and vegetables every day and try to limit how much sugar you eat. Sleeping well Getting a good night's sleep (read our tips for a better night's sleep for pointers). Learning how to relax Try yoga, meditation, deep breathing or whatever helps you feel calm. Move more Taking regular exercise can help reduce the build-up of stress hormones in the body. Improve your resilience Increasing your resilience can help you to cope with stressful situations. Learn how to be more resilient by reading our article 5 ways to boost your resilience.  If stress or any other issues is impacted your health or quality of life, the Thrive Wellbeing Hub has a multitude of supports you can avail of. From 1:1 listening service to professional counselling, contact Thrive to discuss your options.  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.

We can feel like we need or want to say yes to everything – the fun weekend plans, that big project at work, family commitments but without clear boundaries, we may find ourselves feeling overwhelmed, stressed, and even resentful as we stretch ourselves too thin in an attempt to meet everyone’s demands. Boundaries define what we perceive as acceptable and unacceptable in our interactions with ourselves and others, both in our personal and professional lives. Establishing and upholding boundaries is not only about protecting our time and energy but also about fostering healthy, respectful relationships with others.  Understanding Boundaries: What Are They? Boundaries can be thought of as personal limits that help to safeguard our needs, values, and energy. They set the tone for how we interact with others and how we allow others to treat us. Some may build very high and rigid boundaries, which can be an isolating experience that distances us from people. Some may lack boundaries which can leave us vulnerable and with a loss of identity.  In a professional setting, boundaries are crucial to avoid burnout, enhance productivity, and maintain a sense of balance. While in personal relationships, they protect our emotional health and ensure that interactions remain respectful and supportive. Why Boundaries Matter Without boundaries, it’s easy to fall into patterns of people-pleasing, overworking, or neglecting our own needs and can lead to a variety of negative outcomes, including: Burnout: Continuously taking on too many responsibilities or neglecting self-care leads to exhaustion, irritability, and a sense of being overwhelmed. Resentment: When we fail to establish boundaries, we may feel taken advantage of, leading to negative emotions and strained relationships. Poor Work-Life Balance: Without boundaries, our personal and professional lives can blur, making it difficult to switch off and enjoy downtime. Decreased Productivity: When we don’t protect our time and energy, we may find ourselves less focused, less efficient, and prone to making mistakes. How to set boundaries Setting and maintaining healthy boundaries is a complex ongoing process. Everyone has different boundaries, so it may be hard to know where to start. To set boundaries, you must understand what you need to create an environment where you can function at your best. Boundaries can be a whole range of aspects in your life. They can be physical, emotional, intellectual, financial, or sexual. They can be rigid, non-negotiable, flexible or compromising. You might set boundaries around your time, your privacy, what topics you’re comfortable discussing — anything to protect your emotional and physical space. Setting boundaries require self-awareness. Be clear and honest with yourself and others about your expectations, what you’re comfortable with and what you need. Know Your Limits The first step in setting boundaries is understanding your limits and own needs. It’s important to be honest with yourself about what you can handle. Take the time to reflect on what is sustainable to you, your feelings, and what your body and mind are telling you. This involves assessing your personal and professional capacity, for example, what your workload is like, how much time you can dedicate to a task or obligation, maybe you might need time alone to recharge every so often. Communicate Your Boundaries Once you have a clear understanding of your limits, it's essential to communicate them to others. In the workplace, this could mean saying “no” to requests that conflict with your priorities or setting clear expectations around response times to emails and messages. Express your boundaries calmly and clearly, and make sure others understand what is and isn’t acceptable. Being assertive doesn't mean being rude or dismissive, but rather confidently expressing your needs and limitations in a way that is respectful to both yourself and others. Enforce Your Boundaries Setting boundaries is only effective if you follow through and enforce them. Be consistent in your responses and actions. If someone crosses your boundaries, gently but firmly remind them of your limits. Be patient but stay firm in protecting your boundaries. Prioritise Your Time Respect your time and encourage others to do the same. This helps maintain a sense of control over your day and reduces the chance of burnout. Time boundaries help you protect your schedule, making sure you’re not overcommitting or stretching yourself too thin. Consider setting limits on when you check your work email or turn off notifications outside of work hours. Create a clear divide between work and personal time to avoid feeling like you’re always “on call.” Practice Self-Care Setting boundaries also means prioritising your wellbeing by practicing self-care. Whether it’s taking a break from social obligations or carving out time for a hobby, respecting your need for personal space and time is an essential part of maintaining healthy relationships. Don’t feel guilty for saying “no” to social events or family gatherings if it interferes with your wellbeing. Setting boundaries is essential for maintaining a healthy balance between our personal and professional lives. They protect our mental and emotional wellbeing, ensure that we maintain healthy relationships, and allow us to prioritise our needs without guilt. While setting boundaries can be challenging, it’s a necessary skill that enables us to live more fulfilling, balanced lives. By understanding and communicating our limits, practicing self-care, and enforcing our boundaries, we create space for personal growth, respect, and peace of mind. Ultimately, healthy boundaries are the foundation of a happier, more productive life. Thrive is the Institute’s dedicated wellbeing hub which provides emotional and practical support to our members, students and their family members for life. Should you find yourself in a difficult situation, the team at Thrive can help steer you through life’s ups and downs. Talk to us today on mobile: (353) 86 024 3294 or email us.

The term emotional intelligence is something we hear a lot of these days and has become a buzzword of sorts in the wellness space. However, it is a critical skill and its importance on our wellbeing, work performance and interpersonal relationships shouldn't be underestimated. Emotional intelligence is defined as the ability to identify and regulate one's emotions and understand the emotions of others. Here, we look at emotional intelligence, its impacts, and how to develop and improve it. Characteristics of emotional intelligence Essentially, emotional intelligence is being aware of our emotions, how they drive behaviour and impact ourselves and others (negatively and positively). Some experts even believe that it is more important in determining life success than IQ. There are certain traits and key signs associated with emotional intelligence. Some include: An ability to identify and describe how you and other people are feeling Self-confidence and acceptance Being able to accept and let go of mistakes and move on quickly Acceptance and embracing of change Feelings of empathy and concern for others Being sensitive and astute to others’ feelings and emotions Being able to manage emotions in difficult situations or within conflict The 5 elements of emotional intelligence According to psychologist Daniel Goleman, who popularised the concept, there are five components to emotional intelligence. Self-awareness Self-awareness is considered the core foundation of emotional intelligence. Strong self-awareness is recognising and understanding your emotions, knowing why you are feeling a certain way and acknowledging their impact on you and others. It is also about knowing your strengths and weaknesses, what your values are and having a strong moral compass. Self-awareness is a key skill in managing our wellbeing too, it helps with decision-making and helps you instinctively make the right choices for you. Conversely, it is suggested those with lower EI exhibit uncontrolled and misunderstood emotions which can heighten their susceptibility to a host of mental health concerns such as stress, anxiety, and depression. Self-regulation Once you have an awareness over your emotions, the next step is being able to manage and regulate your emotions – particularly the negative ones. This is not to be misconstrued as bottling up or hiding your true feelings. Self-regulation is about expressing yourself appropriately. It is one’s ability not to act impulsively or hastily based on emotions, steady self-regulation allows us to reduce how intense our emotions and reactions are. Motivation The next element is the ability to motivate, not only yourself but others too. Motivation is the drive to improve ourselves, set standards and expectations for ourselves and our desire to achieve. This type of motivation goes beyond external rewards though, it is based on a desire to fulfill inner needs and goals. In a work setting, those who are highly motivated tend to be action-oriented, always looking for ways to do things betters, are very committed, and like to take the initiative. Empathy Being empathetic is another key foundation of good emotional intelligence. An important interpersonal skill, empathy is having an understanding of others’ thoughts, feelings and emotions and respecting their point of view. Empathy for others can help foster stronger relationships and is especially vital in the workplace as it is integral to understanding workplace dynamics, influences and how different situations can be interpreted. It can also guide the interactions we have with different people we encounter daily. Social Skills The final element in the emotional intelligence concept is social skills, which is the ability to properly manage others’ emotions, and the ability to connect, interact, influence and work with a range of people effectively. Having strong social skills allows people to build strong and meaningful relationships. In work settings, people can benefit from effective social skills as it allows us to develop strong rapport and trust. In emotional intelligence, social skills include active listening, verbal communication skill, non-verbal communication skills, leadership and persuasiveness. Take a look at our Communicating with impact webinar to learn more about building these key communication skills. Developing our emotional intelligence Emotional intelligence infiltrates all aspects of our lives and is essential for understanding ourselves as well as how successful we are in navigating our social world. Research has found being emotionally intelligent is associated with professional success, financial security, fulfilling and meaningful relationships, increased life satisfaction as well as better overall physical and mental health. While some tend to be more naturally adept, the good news is that these skills can be learned, developed, and strengthen over time. Here are some ways you can strengthen your emotional intelligence. Know yourself – Practice and develop your own self-awareness by becoming more in tune with your emotions and your emotional reactions and responses. Knowing what and how you are feeling can help you identify and process your emotions and strengthen your ability to communicate them in a healthy way. To strengthen your awareness, make a note of when you are experiencing strong feelings, what made you feel that way, and if there were any adverse reactions to those feelings. Communicate and listen – Strong communication skills are essential for developing emotional intelligence and crucial for building strong relationships. Work on communicating openly and be willing to share your own feelings. People communicate verbally and non-verbally, so it is helpful to actively listen and observe reactions.  Active listening involves listening with all senses and paying full attention to the speaker. To develop this skill try nodding along, asking questions or repeating points they have made to show you are listening and understand what the speaker is saying. Empathy – Be mindful of how others may be feeling. While you may not feel that way or have a differing stance in a situation, being empathic means you can imagine yourself in someone else’s position and can acknowledge how and why they may be feeling a certain way. To build empathy, take the other person’s feelings into consideration in a way that is respectful and comforting to the other person. The Thrive Wellbeing Hub provides free practical and emotional support to members, students and family members. We offer a confidential space for you to talk, whether you need a listening ear, wellbeing advice or professional counselling, we are here for you. You can contact the thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

Struggling to balance work, life and study? Edel Walsh shares the power of the “one percent rule” – a simple yet effective approach to tackling exams through small, daily wins that add up to big success You are juggling your personal life, a demanding job and the pressure of professional exams. Time is limited, and there never seems to be enough hours in the day. While you may be trying to study after a long day’s work, you might feel tired and stressed, unsure of where to begin. The sheer volume of information can be overwhelming, leading to procrastination. However, the good news is that small efforts in your study can yield significant results.  Embrace the power of “one percent improvement” or the “one percent rule”, as I call it. This focuses on making small, daily progress towards your study and exam goals. How it works Instead of trying to tackle the entire syllabus in one go, ask yourself, “What can I do today to get just one percent in my exam?” One percent could be: Reading a single page of a textbook and doing a brain dump afterwards. Solving one practice question from your question bank. Reviewing a single accounting standard and doing a practice quiz on this. Testing yourself on your bank of flashcards. Watching a five-minute video lecture and reflecting on what you learned in that video. While initially this may feel slow and like you are making little progress on your syllabus, before you know it, all of the one percent will have turned into a significant amount of study and learning.  When you are studying, I recommend you start your study session by setting yourself a learning goal.  For example, “Today I want to earn one percent in my financial reporting exam by learning and understanding the double entry booking for the acquisition of fixed assets”.  Then, do your focused learning and study for 25 minutes. This might include reading your notes on the topic, doing a brain dump of what you have just read and doing a practice question without the solutions in front of you.  Once your 25 minutes is up, you must hold yourself to account. Did you achieve your learning goal? If yes, celebrate this small win. If not, that’s okay. What can you do the next time you study this topic to enhance your understanding?  Why one percent matters Starting your study is often the hardest part. Sometimes, you don’t know where to start! By focusing on such a small, achievable goal, like “what can I do today to earn one percent in my exam?”, you eliminate the fear of everything that needs to be covered, and you start building momentum.  To run a marathon, you must start by taking the first step. The one percent rule builds consistency in your study routine. Even 25 minutes of focused study to get your one percent each day is far more effective than cramming right before your exam.  Consistency is key to long-term learning and retention. Learning must be slow and effortful for it to be effective. The one percent rule encourages continuous improvement. By consistently making small gains and progress in your study, you will gradually build a strong foundation of knowledge. It focuses on progress, not perfection. This approach shifts your mindset from achieving perfection to celebrating the small wins.  Tips for implementation Schedule dedicated study time  Fifteen to thirty minutes of uninterrupted focus study time each day can make a significant difference.  As you all have busy jobs to contend with as well as your study and personal life, it is important to be realistic about when you can schedule this dedicated study time.  For example, if you commute to work, you could bring your flash cards with you and test yourself on your commute.  If you find you are too exhausted to study when you come home from work, can you get up 30 minutes earlier in the morning and get your studying done before the day starts? Look at the options that are available to you. Use the Pomodoro technique The Pomodoro technique is focusing on a task for 25-minute intervals with short, five-minute breaks.  This helps maintain focus and concentration, boosts motivation and can act as a deterrent to procrastination. It will result in higher productivity.  Reward yourself  Celebrate your small victories. Celebrate your “one percent”.  This will keep you motivated. Embracing growth Accountancy exams are undoubtedly challenging. However, by embracing the one percent rule, you can transform your study from an overwhelming hurdle to a series of manageable steps.  While one percent may seem insignificant, the impact of consistent, incremental progress can be incredible. This compounding effect can lead to exponential growth in your knowledge and understanding. It’s not about achieving perfection. It is about consistent, incremental progress. Focus on making small, daily improvements, and see your knowledge and confidence grow.

Becoming a Chartered Accountant is a commitment that requires intense dedication, determination and resilience. This pursuit, especially during exam season, can become overwhelming and mentally taxing. Niamh Manning shares some strategies to help students manage their mental health during their studies Exam season is a particularly stressful time in a student's life. With a heavy workload, tight deadlines and high expectations, stress is an inevitable part of the journey. But by building resilience, confidence and strength, you can make it as stress-free as possible. It’s all about timing  Proper time management helps reduce stress by allowing us to tackle tasks in a more organised manner. Before you set off on a day of study, be strategic about your day and set goals and actions. Think realistically about how much you can achieve in a day and create a timetable with breaks throughout.  A tried-and-tested study method is the Pomodoro technique, in which you study for 25 minutes and then take a five-minute break. This encourages focused study periods and helps you avoid burnout. It also helps improve your focus and keeps the material fresh in your mind. Treat yourself  Maintaining focus and momentum during study periods can feel like a marathon. The enormity of the task at hand can feel daunting and overwhelming.  Instead of focusing on the long-distance finish line like passing your exams, break down your days and weeks into small manageable goals and celebrate and reward yourself when you reach these milestones.  Short-term rewards can provide a sense of progress and can help you keep going when you hit that proverbial wall.  Health is wealth  While it may seem obvious, we can’t emphasise enough just how important it is to look after your mental and physical health during this time.   Exerting so much energy, physically and mentally on to your study and exams can leave you feeling fatigued, drained and emotional, leaving you vulnerable to exhaustion. Sleeping eight hours a night, exercising daily and eating well are extremely important for protecting yourself from burnout, reducing your stress levels and increasing your energy.  Hydration is paramount as dehydration can lead to headaches, poor concentration and fatigue. Drinking enough water throughout the day ensures that the body remains energised and can process information effectively. Micro-moments of relaxation  We all know that maintaining a healthy lifestyle is essential, but we can often neglect the power of active resting. Taking small moments of relaxation throughout the day can help reset focus and restore energy.  Take a few minutes every day to engage in relaxation techniques.  For example, when you feel tension building, take two to three minutes out to close your eyes, stretch or take a breath. These brief moments can prevent stress from accumulating, lower your heart rate and provide a quick mental rest.   It is also important to include longer periods of relaxation during the week where you completely disconnect from your studies and enjoy the things you love guilt-free. This allows you to recharge your batteries, helps improve concentration and promotes emotional balance. Support network  Due to the intense nature of exams and study, students may shut themselves off and isolate at a time when peer support is important and can significantly benefit them.  A strong support system offers emotional support, advice and a sense of camaraderie. Students can cultivate this sense of support by connecting with fellow students, colleagues, friends and family.  Study groups can also be extremely helpful, allowing participants to share knowledge and collaborate. They also provide a certain study schedule and can help keep you honest about your study efforts.  Many of you will be surrounded by members and alumni who have already gone through the journey and have first-hand experience of being a Chartered Accountancy student. Reaching out to such peers can provide invaluable guidance and encouragement.  Remaining resilient Becoming a Chartered Accountant is a challenging but rewarding journey, and students can excel and persevere by remaining resilient and focused.  It is important to remember that mental health is as important and crucial as academic success, and looking after yourself is imperative for long-term success, both professionally and personally.   Also, keep in mind the many student supports available to you through Thrive. The Thrive Wellbeing Hub provides a comprehensive mental health and wellness programme with a wide range of services tailored to our students’ needs. For more advice and information, check out Thrive’s Wellbeing Hub. Alternatively, you can contact the team by email at thrive@charteredaccountants.ie or phone at (+353) 86 0243294 Niamh Manning is a Marketing and Fundraising Officer with the Thrive Wellbeing Team at Chartered Accountants Ireland

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