You may think that, as a Chartered Accountant, you should be strong, resilient, and able to solve problems. This is not necessarily true.  You are just as vulnerable as anyone else to the tsunami of apprehension that may be coming at you from all points of your personal compass – from clients, employer, business partners, spouse, elderly family members, children, friends and colleagues.  There are now so many uncertainties about health, finance, fitness, home, diet, sleep and relationships to cope with. You may be strong and grounded and able to cope and you may be able to offer support to others at this moment in time.  Or you may be struggling. You may have a friend, a client, a relative or a colleague who tells you that s/he is considering suicide.   Or you may be so unable to cope yourself that you are considering self-harm, suicide.  Let us consider first who might consider suicide. Who might consider suicide? Any of us, including you, might think of suicide as a means of dealing with an overwhelming situation.  Generally, suicide is considered when there is a significant imbalance between our risk factors and our protective factors. We all vary, and the list of risk factors is extensive, but your risk factors might include any combination of: A recent bereavement Bullying Serious financial problems A history of depression, schizophrenia, bi-polar disorder, depression, or drug abuse A family history of suicidal behaviour or mental disorders A traumatic event Diagnosis with a possibly terminal illness or condition Relationship breakdown Isolation A personality disorder  Your protective factors might include: Your Relationships Social integration Good network Religious beliefs and practices Access to support agencies Your Personal resilience If you are thinking of suicide? Take such thoughts very seriously. Do not dismiss them or think that you will come through it. Consider and confront your personal risk factors and notice, name and nourish your protective factors. Focus on your feelings and talk to someone about your feelings. You may be feeling overwhelmed, traumatised, fearful, guilty, unable to cope or powerless. You should name these feelings and the fact that you are thinking of suicide. Notice the impact on your life and name it to yourself and talk to someone about that impact. This might include loss of sleep, drinking, feeling depressed, loss of energy, loss of libido, short temper. Think about who you would like to talk to. It might be a family member, a colleague, CA Support, a counsellor, your GP, a clergyperson, The Samaritans. You should not attempt to deal with these feelings alone.   Article written by Prof. Patricia Barker, Dip. Couns., MPhil, PhD, FCA

Connecting with family and friends while staying apart We are social beings and seek to connect with those we can identify with whether that is our family, a sports club, college friends or a team at work. In times of celebration we reach out to those connections to share the moment and in times of anxiety or stress we reach out to those within our circle and perhaps seek to support them Now social isolation and slowing the pandemic is crucial, but this isolation can have a negative impact. Psychologists advise that with the increased stress levels, disruption to our normal routine, fears over job losses and reduced social interaction this could lead people towards depression. What can we do? Staying connected while physically apart is challenging, but not impossible. Thankfully, technology will enable us to connect and there are many options available e.g. Skype, Zoom, Whats App are just some of the tools available. We can adapt and for most of us, we have the time to invest in making these connections. Quick tools and guides for video calls There are lots of options and simple guides available online, so use them. Have a virtual coffee or drink with friends, host a virtual party or perhaps for those who are competitive have a virtual quiz. Be creative, have some fun and connect with friends and family and reap the benefits. Setting up a Zoom video call Setting up a Skype video call Setting up a Facetime video call Try and ensure kindness and compassion are foremost in your mind and reach out to connect to family and friends far and wide. We are all in this together and this will pass. A phone call or video call is better than a text. Think about what you will say, you may be stressed, but they could be too, so be prepared to listen. The person on the other end could be vulnerable or perhaps you could the first person they have spoken to today! Top tips for connecting effectively  Think about who you normally connect with and expand it. We tend to stick with our one group and identify with only them, we are all guilty of this strait. This is a global pandemic that affects us all. Be flexible, adapt and push those connections outside your comfort zone and brighten somebody's day by contacting them and checking in on them. By being kind and helping others in need we help ourselves. Is there a vulnerable neighbour who would appreciate some assistance (obviously within the social isolation guidelines)? Working from home can be more challenging for some and if perhaps you know a colleague who might be struggling, could you help with a call/ guidance.   Breath. Yes, we are in an uncertain world, anxiety and stress is constant, and we can feel overwhelmed. Breathing is essential to all us, but just for a few moments concentrate only on that task. This can be enough to reset the mind and start over.  It is useful to be aware of how social isolation may impact us. We have a great capacity to care and show empathy and staying connected with others will lower the impact of the current situation and support our mental wellbeing. Stay safe and stay connected to each other 

Amid COVID19 crisis, parents find themselves in unusual circumstances, working remotely, home-schooling children, and juggling many more balls in the air than normal.  It is a time when parents of children of all ages need extra advice and guidance.  Fellow member, Sheelagh O’Grady, having retrained as a Parent and Relationship Mentor in UCC now operates a joint private practice with her colleague Aoife Ryan.  Since the crisis unfolded, they have seen a significant increase in the number of parents who are feeling stressed and worried and are now seeking help and support. In response to this, they have launched a free telephone support service for parents. As a member of the Chartered Accountant community, she would like to offer this free service to members, as a source of support and compassion in these challenging times.     Available 10am-11am and 7pm-8pm Monday-Friday. Simply text Aoife or Sheelagh, stating whether you would like a morning or evening appointment. Sheelagh O’Grady 089 4081313, Aoife Ryan 089 2349339. In the meantime, see below some tips for keeping the kids content while working from home Establish a routine. Children, young and old, thrive on routine.  It gives their day a structure and helps keep boundaries in check.  Let young kids co-create a wall chart that details the daily schedules for all the family. This will help maintain quiet times, family mealtimes, and rest times. It might take a day or two to establish these new routines, but it will be well worth the effort. Keeping them occupied. Small children like to feel useful so giving them simple tasks to carry out will keep them happy.  Empty out a kitchen or bedroom drawer and ask them to “sort” the contents out. Setting up treasure hunts in the garden or the local green spaces can help with fitting in exercise and fresh air into the day while using up all their excess energy. Making a den with old sheets and chairs can create a new magical space for them to play. They can hide out here with their toys and their imagination for hours. There are lots of great websites to help with keeping toddlers and kids of all ages educated and occupied: GoNoodle designed to get kids exercising at home. A good way to explain the virus and the importance of hand washing is to show them this video clip or better still re-create it as an experiment and let them try it out. Marvel artist from Cork, Will Sliney, who has drawn Spider-Man and now works on Star Wars comics set up a new challenge each day on his YouTube channel at 2.00pm WeWilldraw. There are great learning platforms online and one of the biggest is Kahoot which is free to use and gives access to millions of free learning games for the entire family Learning a new skill or language on Youtube is a great way to spend an hour a day for all ages. Lots of museums now offer online tours – what a great way to while away some time while broadening their education. See this one that covers twelve world class museum visits. Is your local library closed? No problem, here’s a great elibrary resource which will provide hours of reading and entertainment to kids of all ages. Be sure to check out the full list of resources at the end of the article.  Connectivity Connecting with grandparents and other family members, as well as friends, using online technology has never been more important.  Setting up regular “Skype” or “Facetime” chats will benefit all of us and ensure we reduce the feelings of isolation and loneliness communities are facing.  Perhaps grandparents can “Skype” at bedtimes and read goodnight stories each night?  Getting groups of young children to connect with their best friends and peers regularly will help maintain the fun elements of each day and has never been easier to set up.   Family time Creating an hour or two per day for family activities will be a necessary part of any new routine.  Here are some easy ways to have together as a family: Preparing the family meal – getting everyone involved from the choosing of the meal/recipe, chopping the veg, laying the table, and clearing away. Capitalise on the extra time at home to make meal-times count.  Movie night – have regular movie nights and allow each member of the family to pick their favourite.  Board games – now is the time to dust off the Monopoly and Pictionary. Kids love this time with their parents when everyone comes together, and all devices are turned off and put away. The first few days of this schedule may seem a little awkward as we all get used to our new “normal”, but children are so adaptable and will follow our lead.  Before long, when they see us relax into the new schedule, they will too. This structure of activities and routines will help keep us all productive and appropriately challenged. We may even find we all benefit considerably from this extra time together. Here at CA Support we are here to support our members and students.  Feel free to get in touch if you need support during this time. We can be contacted by email or call us on (353) 86 024 3294.  

In the current Covid 19 pandemic, instability and worry have become foremost in our thoughts. We are facing a situation unlike any we have encountered before, but how our mind adapts to the challenges ahead and how resilient we are, will determine the outcome for each of us.   In times of crisis, our mind can become stuck and negative feelings of helplessness, and worry can be amplified. Negative thinking can take over, particularly if we are drawn into regular lengthy updates on news channels, showing each shocking bulletin as it unfolds. Once the mind becomes stuck, our perspective changes and it is harder to find a positive outcome or creative solutions. It also becomes more difficult to connect with others and this is so important to us as social beings.   We can learn and develop resilience; it just takes a bit of practice. Lucy Hone, a resilience expert, advises three simple strategies to help boost our resilience:   Accept the tough times – Unfortunately, we have all experienced the bad stuff. The key to moving past it is to accept it. We are all exposed to obstacles, but how we tackle them is what sets up apart. Life is a tapestry of good, bad, sad and happy events and the journey is different for all of us. Focus the mind – the skill is to evaluate each situation closely and choose carefully and realistically. Ask yourself this key question – can I change this? Focus your attention only on things that you can change. Tune into the good e.g. the opportunity to work from home instead of needing to be in the office. Our minds tend to wander, but in times of crisis this is increases, so identifying the need to be selective and focus on one task can be helpful. Question yourself – is this helping or harming me? By endlessly watching the news channels and feed on Twitter and social media, am I achieving anything worthwhile? Will the outcome change if I switch it off? These are difficult and challenging times so be kind to yourself and don’t overload the brain unnecessarily.    Connection   In this time of social isolation when we cannot physically be with family and friends, we can still connect. Thankfully technology is available to most of us, so checking in with compassion to others who may be feeling anxious and worried is key to enhancing the wellbeing of our loved ones and our colleagues. Older people may be even more isolated so send a note or letter and be kind. Keeping these fragile connections going will be very important to us all.  Hear Lorna Hone’s Ted talk >>>

We all know that stress is bad for us. Given the current global situation, it is essential that we reduce our stress and improve our wellbeing. Tim France tells us how. The current crisis is stressful. We’re worried about ourselves and the people we love getting sick. We’re worried about the economic impact. We’re worried about practical issues, like how to work from home effectively or whether we will have enough milk, bread… or toilet roll. The trouble is, stress is bad for us. Amongst other things, sustained stress compromises our immune systems. So, it’s not just preferable to be able to reduce stress, it’s essential if we are going to fight off a virus. Here are some simple things we can do to reduce stress and improve wellbeing: Limit negative intake Watching endless news about the virus with emotive graphics, graphs and images feeds our fear. It’s important to limit our exposure to all this negativity to maybe just once or twice a day (just not the first thing or last thing!), and to balance negative stories with positive ones. Follow @goodnews_movement on Instagram for some inspirational stories. Get organised Organising your time and work space, planning ahead and scheduling calls and workload removes stress and makes the working day more manageable and enjoyable. Taking time to plan at the beginning of the day or week is one of the simplest and most effective ways to reduce stress down the line.  Create new routines Whether working from home or working with social distancing, we all have to find new ways to live and work. We find routine reassuring and uncertainty stressful. It’s important to create new routines quickly. Look for the positives Human beings always manage to find gold in the dirt. Whether war time or natural disaster, history is full of examples of people creating good things from bad situations. So, whether it’s forging stronger bonds with colleagues, spending more time with family, or becoming a video conferencing ninja, focus on and celebrate the positives that are emerging from this crisis. Stay away from conflict In stressful times, it’s easy for conflicts to arise. If you feel your buttons being pushed, take time to think and cool down before responding. Deal with the facts, not emotions, and work to see the other perspective. Stress breeds conflict and conflict creates more stress. It pays to break that cycle. Take time for yourself “You can’t fill a cup from an empty jug” the saying goes. Much is going to be asked of us all, both personally and professionally over the coming weeks and months, but we can’t keep giving without taking time to refill. Listen carefully to your own needs: do you need to rest? Eat? Exercise? Sleep? Drink water? Simply stare out of the window? Whatever it is, give yourself permission to do it. Make sure you meet your own needs so that you can continue to meet the needs of others. There may be some very challenging times ahead, but by following these simple suggestions, we can reduce stress and boost our immune systems. Tim France is the CEO of Transformative Mind & Body Wellbeing Centre.

When it comes to mental wellbeing, you often hear the term resilience. But what is it and why is it important? Resilience is your ability to cope with change and adversity. By strengthening your resilience, you’re better able to maintain your mental wellbeing through all of life's ups and downs. Being resilient doesn’t mean that you won't ever feel overwhelmed, under pressure or stressed. But it does mean that your behaviours, habits and emotional health allow you to handle that pressure more effectively, reducing its negative impact on your overall wellbeing. The good news is that resilience is something we can all learn. We’re all capable of establishing new behaviours and habits that promote resilience and empower us to remain calm, confident, healthy and effective in the face of new challenges. Here are 5 ways to boost your resilience: 1. Find a new perspective As humans, we have a natural negative bias, which means we tend to assume the worst about every new situation. This was a useful natural survival instinct thousands of years ago when dangers and predators lurked around every corner. Nowadays however it can mean we’re more likely to feel anxious or stressed about new situations and makes it difficult to see or make the most of new opportunities. The next time you find yourself dwelling on the negatives, ask yourself the following questions: Is there another way of looking at this situation? Do I need more information? How will I benefit from the way I am thinking/feeling/behaving? You might find that when you allow for a more positive interpretation of events, things naturally feel a little easier. 2. Get the rest your body needs Without sufficient sleep, we find it more difficult to challenge our natural negative bias. We’re also more likely to make poor decisions, be irritable and struggle with poor concentration. It’s not hard to see why a good night’s sleep is crucial for a more calm, considered and resilient approach. But it's not just sleeping that matters. It’s important to take regular breaks throughout the day. These brief pauses allow your brain space for more creative thinking, help you retain and process information and improve your focus. This clarity and productivity helps you to feel in control and reduces stress. As little as 5 minutes away from your computer or phone every 90 minutes or so will make a big difference to how you feel. 3. Fuel your brain and your body What we eat and drink can have a big impact on our resilience levels. Simple things like staying hydrated, reducing your caffeine intake and eating three balanced meals each day can help. But it’s also important to pay attention to changes in your blood sugar levels, which can affect your mood and your energy levels. Eating slow-release carbohydrates such as oats, brown rice and quinoa help to stabilise your blood sugar levels, meaning you’ll avoid the energy slump, loss of focus and irritability that often accompanies fast food and snack fuelled sugar crashes. Top tip: Dark leafy green vegetables, nuts and seeds contain high levels of magnesium, which helps to regulate the production of the stress hormone cortisol and assists with the release of GABA, a calming neurotransmitter. 4. Celebrate your success Noting down your achievements or things that have gone well and made you happy has several benefits for your emotional health. Reflecting on our successes improves self-confidence and helps us to feel positive about ourselves. Writing down your achievements can also serve as a tangible reminder of your personal strengths whenever you feel insecure about a new situation. 5. Practice mindfulness The underlying principle of mindfulness is that we can simply observe and notice our thoughts and feelings without letting them impact our wellbeing. This focus on emotional regulation and self-control is essential for resilience. With regular practice, mindfulness can help you approach new and challenging situations with a sense of calm and clarity. 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.

Top tips to stay healthy and happy while working from home Reduce your stress: getting stressed or anxious weakens your immune system so it is good to actively work to keep stress levels in check. Taking regular breaks, getting out for a walk, doing some yoga and listening to your favourite music will all help to lower the stress levels. Equally practicing some deep breathing exercises help switch off the fight or flight response which can lead to suppressing our immune system. Nose breathing purifies the air you take in by filtering it effectively before it reaches your lungs. This is a simple technique that is easy to master with just a little practice. Boost your intake of nutrients: consume plenty of fresh fruit and vegetables rich in vitamin C. Also try adding fish oil, curcumin, garlic oil, zinc, selenium and vitamin D supplements to your diet. These will help to boost your immunity and give your body a fighting chance to beat the virus. Equally, getting rid of sugar biohacks your immune system by removing a food source that feeds the “bad” bacteria in your gut. Get enough sleep - 7-8 hours each night. Sleep increases the strength and activity of certain immune cells called T cells. Your T cells fight against all forms of infections and viruses. Sleep increases the activity of T cells and makes them better at identifying virus-infected cells. Adopting a good sleep routine while working from home is essential for overall health but key to maximising your immune response. Top tips to stay mentally well while working from home Manage stress Our new reality of having to work from home, being separated from loved ones, fear of the virus itself and an uncertain future all contribute to increasing our stress levels. We also know that increased stress triggers an automatic suppressing of our immune system. It is more important than ever that we main our stress levels. Here are some simple ways to reduce stress: Express gratitude: The power of being grateful cannot be overstated, especially now. A daily gratitude practice can boost the immune system, improve mental and physical health, and create a sense of calm during stressful times Play some music: Music is an amazing tool to help calm the mind. Put aside work for a few minutes and lose yourself in your favourite sounds Meditate: This might not be the easiest time to start a new meditation practice. For now, spend about 2-3 minutes on a guided meditation when you start to feel the stress and negative thoughts take over. The Calm app is a great place to start. It has a free version and some fabulous quick meditations to get you started Share kindness: Many are going through the day worried about their own health and the wellness of their family and friends. Share kindness by showing up for those who need extra support. Even a simple “How are you?” can show people you care Detach from media and be selective about what you watch: Have periods of your day away from media, so you aren't absorbing negative news all day. Instead of watching the news, find a feel-good movie or series to catch up on. Equally be careful of fake news. Follow advice and guidance from WHO and HSE and other reliable sources instead Establish a routine: Seize the day. Set boundaries, start and finish times, with regular break times. Set goals each day. Tackle some of the tasks you’ve been dreading. Give your day a sense of purpose and achievement Set up a separate work-space: Maybe don’t set up your home office from the couch! Find a spot that has good natural light, is warm but well ventilated, is set away from the rest of the house if possible. Make it feel and look as office-like as possible. This is key to being able to establish your on/off switch Stay connected with colleagues: Use the technology at your fingertips - Teams, Whatapp, Facetime or Skype. Set up regular team meetings and hold these over Teams. Use the video function as it’s important to connect with visuals cues and facial expressions which all add to feeling more connected. Use these for virtual coffee breaks too. Try to maintain as many of your previous routines as possible in this new reality Take essential breaks: During your working day, establish a regular set of breaks when you leave your work-station and move around. Try some simple stretches in a new space perhaps moving to a different room or stepping out into the garden. Most of us have more time in our day as we no longer need to commute. Take back these 2-3 hours for yourself and your family. Get outside in nature every day. Enjoy lunches and dinners around the table. Everyone can benefit from this additional family time Eat good food: Maintaining a healthy diet with three wholesome meals and three healthy snacks per day will be key in keeping your mind healthy too. When feeling stressed or emotional, we tend to reach for sugary, high calorie foods which exacerbate stress levels. Here is a great article that helps tackles the issue of stressful eating Get regular exercise: Being cooped up all day is bad for our health. Getting our exercise outside is a great way to lessen the stress hormones and boost the feel-good endorphins which have been proven to ward off feelings of anxiety. Don’t forget to track your steps on your FitBit or iphones to ensure you are keeping up with your fitness goals Sleep: Sleep increases the strength and activity of certain immune cells called T cells. Your T cells fight against all forms of infections and viruses. Sleep increases the activity of T cells and makes them better at identifying virus-infected cells. Adopting a good sleep routine (7-8 hours) while working from home is essential for overall health but key to maximising your immune response As you can see, while living through the next few days and weeks of uncertainty there is much we can do to keep our minds and our bodies healthy and fighting fit. Staying connected, establishing good work, rest and sleep routines will serve us well during this time. Who knows we may even surprise ourselves by finding new appreciation in the simple pleasures of life. Finally, for those who would like some additional guidance, Pat Divilly (motivational coach who spoke in the Institute recently) is running a 14-day challenge “to support people who might be struggling with uncertainty and isolation”.  More information can be found pinned on Pat’s Facebook page or you can sign up for the challenge here. Stay well all! 

Olivia McEvoy outlines the diversity and inclusion issues at play in companies across the island of Ireland. As part of EY’s commitment to building a better working world, the firm conducts an annual survey to benchmark diversity and inclusion activity in organisations across the island of Ireland. The third survey reflects the experience of more than 150 C-suite leaders, human resource directors and diversity and inclusion leads. The respondents were drawn from both indigenous Irish and global organisations of varying sizes across a range of diverse sectors. This article outlines how organisations view and position diversity and inclusion. Smart working It is encouraging to note that appetite for diversity and inclusion remains constant. 100% of businesses say it is vital to business performance, and 82% recognise the impact of diversity of thought on decision and risk excellence. Indeed, there is no shortage of appreciation of the connection with diversity and inclusion and more significant customer and employee engagement, productivity, innovation and creativity, as well as talent acquisition and retention. With 95% of survey respondents aware of the pending Gender Pay Gap legislation, which is scheduled to take effect in 2020, significant numbers (71%) are also embracing a critical means of addressing the gender pay gap: a smart working culture. Smart working is a set of practices that add greater flexibility to work methods through innovative solutions and is measured by the achievement of results regardless of where and how employees perform their work. Flexible location, schedule, hours worked, and shared responsibility are some of the markers of smart working. Some organisations refer to smart working as agile, flexible, new ways of working or modern ways of working. The Gender Pay Gap legislation will also provide welcomed impetus and transparency, albeit 60% of organisations already publicly communicate information about their diversity and inclusion goals and targets. Absence of accountability However, there is still a ‘diversity and inclusion disconnection’ between what organisations are saying and what they are doing in this space. Leadership behaviour is the cornerstone of an inclusive environment and enables a culture of psychological safety, but just over half (53%) take responsibility to call out inappropriate behaviour and language. Leadership accountability is one of the most significant game-changers in achieving meaningful transformation, but a critically low 24% of leaders have diversity and inclusion goals or targets tied to their performance metrics and reward. Measuring the impact of diversity and inclusion on performance is instrumental but a rarity (16%) in organisations. Investment is also inextricably linked to enhanced organisational reputation, decision-making and talent attraction, but a third (31%) of organisations invest nothing and 43% spend less than €25,000. The majority of actual investment is a combination of events (63.8%), networks and network membership fees (52.2% and 40.6% respectively) and sponsorship (30.4%) rather than in the more strategic and systemic changes needed to develop the processes, capability and behaviours required to achieve lasting change. Delivering on diversity With ‘business as usual’ often enough to overwhelm, it is easy to get distracted and presume that if someone else in the organisation is talking about diversity and inclusion, that is enough. Indeed, lots of talk about it leads us to believe that the diversity and inclusion box is being ticked. But box-ticking is not enough. Talking is not enough. We need to adopt a transformational approach that embeds diversity and inclusion as part of our systems, structures and, ultimately, our culture if we want to realise meaningful change; and we must be bold personal agents of that change. As evidenced in the EY Ireland 2019 Diversity & Inclusion Survey report, there is some progress in some areas but regression in others – and certainly nothing like the ‘gear change’ called for in previous years. Rather than make exaggerated claims or aspire to progress, we need to be able to proclaim positive outcomes and actual results and deliver on diversity and inclusion. Everybody in? Olivia McEvoy is Director of Diversity & Inclusion in People Advisory Services at EY Ireland.   EY is launching its fourth annual Diversity and Inclusion (D&I) survey of organisations across the island of Ireland and we would be very grateful for your participation. The survey will remain open until 19 February 19th. Take the survey here: www.surveymonkey.com/r/EYDiversityInclusionSurveyIreland2020

This summer saw the introduction of the Parental Leave (Amendment) Act 2019, extending unpaid parental leave from 18 to 22 weeks with a further extension to 26 weeks parental leave in 2020. Recently, the Government has published the new Parent’s Leave and Benefit Bill 2019, providing parents with an optional two weeks paid leave. Michael Doyle explains what employers need to know. The Parent’s Leave and Benefit Bill 2019 introduces paid parent's leave for employees in Ireland for the first time, building on existing statutory entitlements to paid maternity, paternity and adoptive leave. Subject to an employee having made the requisite PRSI contributions, a relevant parent will be entitled to take two weeks of paid leave within the first 52 weeks of a child's birth. This will be paid by the State at the same rate as the current State Illness Benefit (€245 per week). However, the Bill does not oblige employers to pay employees while on parent's leave. It will be up to each employer to decide whether to top up an employee's parent's benefit and by how much. What is the difference between Parental Leave and Parent's Leave? Earlier versions of the Bill referred to this new paid leave as Parental Leave and Benefit. The newly published 2019 Bill has changed the name to Parent's Leave and Benefit to distinguish parent's leave from parental leave, which is a separate and distinct entitlement under the Parental Leave Acts 1998–2019. Parental leave in Ireland remains an unpaid entitlement for employees. It is important to note that parent’s leave is separate and distinct to the two weeks' paid paternity leave entitlement introduced via the Paternity Leave and Benefit Act 2016. Key provisions of the 2019 Bill There are a few key provisions of the Parent’s Leave and Benefit Bill that employers should keep in mind: All relevant parents will be entitled to this leave, including: parent of a child, a spouse, civil partner or cohabitant of the parent of a child; a parent of a donor-conceived child; adopting parent or parents of a child; the spouse, civil partner or spouse of the adopting parent of the child and each member of a married couple of the same sex, a couple that are civil partners of each other, or a cohabiting couple of the same sex. Parent's leave can only be taken within the first 52 weeks of the child's birth or the day of placement of adoption. Parent's leave can be taken in a continuous period of two weeks or in separate blocks of one week each. An employee will be required to give six weeks' notice, setting out the expected date on which the leave will begin and the duration of the planned leave. A parent will not be entitled to claim parent's benefit more than once where there are multiple births or adoptions. Parent's leave cannot be transferred between parents other than in specified circumstances, such as the death of a parent. Employers are entitled to postpone parent's leave where it would have a substantial adverse effect on the operation of the employer's business. For example, seasonal variations in the volume of work or the number of employees who are also taking parent's leave. Employers cannot postpone the leave for more than 12 weeks. Absence on parent's leave will not affect the employee's rights (other than the right to remuneration). Employees are entitled to protection from penalisation, including dismissal and unfair treatment for exercising their entitlement to parent's leave. The employee is entitled to return to their normal job and to the same terms and conditions of employment before they commenced the parent's leave. The Workplace Relations Commission can order the granting of the parent's leave and/or compensation of up to two weeks' remuneration where there is a breach. For example, where an employer postpones an employee's parent's leave but doesn’t permit them to take it within 12 weeks. What should employers be doing? Employment handbooks and family leave policies should be updated to cater for this new statutory leave. A key consideration for employers will be whether employees' State parent’s benefit will be topped-up. In practice, many employers will mirror the position adopted for topping up paid paternity leave. Employers will need to outline the application/notification process and employee's statutory rights while on parent’s leave. In circumstances where an employee’s parent’s leave needs to be postponed, employers would be well advised to consult with the employee prior to confirming the postponement in writing. Time to prepare When introducing the Bill, the Minister for Employment Affairs and Social Protection said: "in both 2017 and 2018, almost 25,000 new fathers availed of the newly established two-week paid Paternity Leave scheme". He further hopes that all new parents will do the same for the new parent’s leave once established as “it will provide working parents with a further opportunity to spend more time with their new baby during its first year which is of particular importance." We expect the Minister's aspiration will become a reality once this new statutory leave is introduced. We recommend employers familiarise themselves with the Bill now and take appropriate measures to ensure they are ready to process parent's leave applications, which could be received as soon as within the next few weeks. You can read the Parent's Leave and Benefit Bill 2019 here. Michael Doyle is a Partner in A&L Goodbody.

While time management is important, attention management is how you make sure your priorities stay prioritised. Moira Dunne explains how you can make your productivity soar by identifying what is stealing your attention. Most people I know in business have very good time management skills. They set out their goals, prioritise their work and make a daily task list to get things done. In days gone by that was enough. Forward planning meant that work could be scheduled into the time available. By and large, an organised person could get all their work done quite routinely. However, those time management techniques were designed for a business world where people had control over their time. Blocks of uninterrupted time were easier to find and, in general, the plan for the day could be completed as expected. It was a business world without email, mobile phones, iMessage, WhatsApp, apps and social media. Technology has completely changed our work environment. Constant communication brings a steady stream of new requests and ever-changing deadlines. So allocating time to a task doesn’t mean it gets done. As soon as we check our email in the morning, our task list is already out of date, and when everything seems urgent, it is impossible to stick to our priorities. The steady stream of requests comes with an expectation of almost instant response time. So we generally work in a reactive, responsive mode. This is great for customer service and team cooperation, but it’s not conducive tor the achievement of plans and goals. Ultimately, the focus becomes less strategic and more operational, and business growth is affected. Attention management Right now, time management techniques have never been so important, but we have to supplement these techniques with skills to manage our attention. You have to ask yourself: how good are my attention management skills? Here are some tips on how you can become more aware of your attention and how to manage it. 1. Understand your attention Do some initial work to understand where your attention is going throughout the day. To spot patterns, track who and what distracts you. Use a time log for a few days to get the data on this. Make a list of those attention stealers to remind you what to avoid. 2. Protect your attention We often feel obliged to respond to new requests, emails and interruptions. It can be hard to say no to your customers or your colleagues. But we often end up working on something that has a lower priority than the work we planned to do. Empowerment over your time can give you the confidence to make decisions about client and office engagement. Decide on a reasonable request response time and communicate that to your clients and co-workers. It’s also important to ask yourself what tasks you’re doing that are outside of your specific role and priorities. With this knowledge, it can be easier to say no to others in the office. 3. Develop the right environment If you run your own business or manage a team, take a look at how easy or difficult it is for people to focus. Is there a noise level that can be improved? Can you work together to give each person some uninterrupted time throughout the week? Encourage people to focus on one task rather than multi-tasking. If your business allows it, turn off the phones at least some of the time. Provide a quiet room as a contrast to the open-plan office. Offer your office to your team when you are not there. Allow the use of noise-blocking headphones if it doesn’t compromise your service delivery. Above all, be creative. Come up with your own solutions for attention management that will suit your business. Be proactive, take control and be productive Let’s give some time to attention management. It is one of the most important business skills in today’s workplace. Combine this with the classic time management techniques and watch your productivity soar. Moira Dunne is the Founder of beproductive.ie

"I look back on her teenage years as being the loveliest stage of her childhood" said no parent, ever. Living with teenagers can be stressful, exhausting, sometimes fulfilling and certainly unpredictable. Here’s some thoughts on how to help your child transition to a happy and healthy young adult, whilst keeping your own professional and personal life on track. These are based on my own experience and feedback from other parents. Remember you are the expert on what’s right for you and your family, these are only ideas. Be a role model for a happy, healthy and meaningful life Teenagers don’t appear to listen to what we say, but they certainly copy what we do. Pay attention to your own diet, exercise, sleeping habits, alcohol consumption, over-work and other life style choices. That includes letting them observe you having fun and making time for things you enjoy, as well as working and being a parent. It’s not selfish to have outside interests and let your children see that life is for living. Don’t pretend to be a clean-living paragon when you are not. It’s much better for them to see you balance a few days of healthier living to make up for a period of excess, whether through work or play. That’s real life. Turn off the digital devices Teenagers are notoriously critical of their parents so don’t make it easy for them to call you out on double-standards. You can’t expect them to make conversation with you if you are checking your own emails at the dinner table. Try to make some family rules about screen time and stick to them Talk, don’t bottle up your emotions It’s normal to feel frustrated, overwhelmed, and tired from time to time. It’s also normal to feel frustrated or angry with your teenager sometimes too. Reach out to people who will support you. At work, advice and feedback is usually helpful. In our personal lives, you don’t necessarily need advice, just someone to listen to you non-judgementally. It’s ok for your teenagers to see that you can feel vulnerable or overwhelmed from time to time. They will learn how to deal with stressful situations from observing how you cope. Avoid comparisons Other people’s children may appear to be coping much better than yours, and other parents appear to be managing their life and career better also. That may be true, or it may not be. Surround yourself with a supportive network and don’t judge your own family life or other people. Life is a marathon not a sprint. If your children are facing difficulties now, then they will learn from their mistakes and build resilience. Don’t beat yourself or them up for not being perfect. You may even have to relax your high standards – maybe one relaxed, home-cooked meal with all the family round the table each week is enough to aim for? Create an easy space to talk As teens become increasingly independent they often spend more time with their friends than their family. This can feel like a rejection. Try and keep the lines of communication open. It is essential to invest your energy in maintaining a good relationship, even when they have trouble communicating. Talk to them about what you are up to, and perhaps they’ll reciprocate. Find the best time to get them to open up. Many parents say that their teens talk to them when they are taxi-ing them around. If your children are more relaxed in the early evening, then grab a cup of tea and chat to them when you get home, rather than rushing to do chores or doing work. Ditch the guilt Some days you simply have to put your professional life first to cope with the demands facing you. That’s modern life and that’s how you pay the bills. Don’t beat yourself up about it. They’ll respect you for your achievements, even if they don’t show it right now. No one says it is easy to balance work and family life. Smaller children are tiring but they are easier to control than stroppy teenagers. It’s hard for many of us to let go, particularly when we are usually in the driving seat in our personal and professional lives. Pick your battles carefully. Like all childhood phases, this won’t last for ever. Written by: Zena Everett, Executive Coach. 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.

Self-compassion is the ability to treat yourself with the same care and kindness as you would a good friend who was going through a difficult and stressful time. 'Unlike self-criticism, which asks if you're good enough, self-compassion asks what's good for you, what do you need?' Kristin Neff Showing compassion to others When we are compassionate to others, we have an intention to be with them through the difficulties they are experiencing and to alleviate their suffering and stress in some way. This can often be very different to the way we treat ourselves through the challenges of life. How often have we provided support for someone we care about and yet end up criticising ourselves endlessly for our various perceived inadequacies or shortcomings. Many of us have been taught to put others first. But neglecting ourselves in order to do this isn't an effective or sustainable long term strategy without considering what we need to keep emotionally well. Maintaining the inner capacity to be there for our family, friends and colleagues is reliant on looking after ourselves well. Self-compassion means you are understanding and kind to yourself when confronted with personal failings and mistakes – after all, whoever said you were supposed to be perfect? Why we need to be compassionate towards ourselves Feeling stressed and being hard on ourselves is very common, especially in a culture which is increasingly performance and target focused. Loneliness and isolation are also increasing in our ever digitally focused world. If you are finding it difficult to manage the many challenges, threats and distractions of our modern world, you are not alone. With current figures of one in four people developing a mental health difficulty in any given year and the rising levels of distress within young people, many people are struggling to align life with their deeper values and needs. A self-critical and unkind stance towards yourself when you are going through testing times will only serve to activate the fight or flight stress response, clouding the minds ability to remain calm. Some people may feel reluctant to develop self-compassion as they might feel the notion is self -indulgent or self- pitying. But developing the ability and strength to face and manage our difficulties, without isolating ourselves from others and becoming absorbed in our own pain is the essence of courageous living. Being able to attend to your own difficulties and challenges wisely will enable you to have the spare emotional capacity to engage with others and life in a more helpful way. According to Kristin Neff there are three key elements to compassion: Self-kindness An ability to relate to ourselves with warmth and kindness. Common humanity The appreciation that we all suffer at times and you are not alone in these feelings. Mindful awareness The ability to view our difficulties in a balanced perspective so that we can keep engaging in life. How to develop emotional resilience There has been much interest in the effects of developing compassion within ourselves from a scientific perspective. Research has shown that people who score high on self-compassion: Cope better with adversities Take more personal initiative and responsibility Are less fearful of making mistakes and being rejected Are more emotionally intelligent, happier and more optimistic Take better care of themselves physically and emotionally The good news is that our compassionate self can be developed and enhanced through training and practice so that we become more attuned to supporting ourselves through the difficulties of life rather than sabotaging ourselves and making situations more unmanageable than they need to be. How to be kinder and more compassionate to yourself Be aware of your internal voice Becoming aware of how we talk to ourselves, the tone of voice we use and language we use gives us the opportunity to move from harshness to supportive tendencies. Noticing the good Being able to notice and celebrate moments of the day and our good qualities is an essential part of managing and balancing difficult times. Each day ask yourself: When have I been at my best today for someone else? What has been my best moment of today? Give yourself encouragement It is more effective to become your own internal ally and support system rather than your own harshest critic. Written by: Kirsty Lilley Kirsty has delivered mindfulness and self-compassion courses to a wide variety of workplaces during her career and is also a trained psychotherapist and coach. She has worked at a strategic level within organisations developing wellbeing policies and been responsible for developing training courses on improving mental health and wellbeing. Kirsty is committed to an integrated and compassionate approach when helping others to fulfil their potential. 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 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 Good sleep guide 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 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.

Could a nerve you’ve probably never heard of be the key to boosting your mood and reducing anxiety? Say ‘hello’ to your vagus nerve. What is it? Vagus means ‘wandering’. The vagus nerve is the longest cranial nerve in the body, starting at your brain and connecting to a host of organs including your gut, heart, liver, pancreas, gallbladders, kidneys, spleen and tongue. What does it do? Your vagus nerve is part of the parasympathetic nervous system, which helps you ‘rest and digest’. It helps to control body functions like your heart rate, digestion, breathing along with regulating your mood and emotions. How fit is your vagus nerve? Just like a muscle, when the vagus nerve is working well, it’s said to have good ‘tone’. Your heart speeds up a little when you inhale, slowing down a little when you exhale. The difference between those speeds is your HRV. A larger HRV indicates that your vagus nerve has good tone. Tone your vagus nerve: Singing Laughing Yoga Tai chi Humming Deep breathing Meditation Listening to music you enjoy Gentle to moderate exercise Getting a massage Eating probiotics Gargling Splashing your face with cold water Practice: deep breathing Set aside 5 minutes where you can be quiet without being disturbed. Lie down on your back with your hands on your abdomen. Bend your knees with your feet on the floor. Relax your elbows on to the floor. Close your eyes and notice your breathing without changing it on purpose. Focus on your navel and imagine your breath is moving your hands. Don’t push your breath to make your hands move. Just stay relaxed and focused on your breathing as it is. 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.

Chartered Accountants Ireland today, 20 June, launched its inaugural programme of Pride celebrations. Over the summer, the Institute will be running a range of events and online resources in Dublin and Belfast. The programme commenced with the unveiling of building branding in the Dublin office and a staff event on diversity & inclusion. The Institute was delighted to welcome Chartered Accountants Ireland member Brendan Byrne, Finance Director and LGBT Network Lead at Accenture Ireland, along with Sara Philips, Chair of TENI who was the Grand Marshall of this year's Pride parade. Though members and member firms have a long history of supporting Pride, this is the Institute’s first participation, and the activities build on the wider remit of the Institute and its Diversity and Inclusion Committee. To mark the occasion, Diversity and Inclusion Committee member John McNamara shares his thoughts on Pride celebrations and how people can be allies all year round. Importance of LGBT+ allies all year round Each year, June sees a month-long global celebration of Pride and it’s a time for everyone to recognise and celebrate the importance of diversity and inclusion both in and out of the workplace. Why June? June was chosen to commemorate the Stonewall riots in New York, which occurred at the end of June 1969 and therefore this year marks its 50th anniversary. The riots grew from police raids on the Stonewall gay bar which in turn led to wider demonstrations and is now recognised as the birth of the modern LGBT+ rights movement. Pride was born out of the struggle for the gay community to be seen. The purpose of the commemorative month is to recognize the impact that LGBT+ individuals and groups have had on society and highlight areas where further progress is required. Very appropriately, the theme for Dublin Pride in 2019 is ‘Rainbow Revolution’. Notwithstanding the rapid and important hard-won recent achievements in this country, Pride won’t magically make everybody comfortable enough to come out at work, and it won’t encourage everyone to think twice about the discriminatory language they use in and out of work often disguised as ‘banter’. A recent UK study showed 62% of LGBT+ graduates who are already out to their friends and family feel they have to go back into the closet when they get their first job. The Institute’s Diversity and Inclusion committee plays a role in drawing attention to the importance of business strategies ensuring an inclusive environment for LGBT+ employees. We understand that when we can be ourselves at work and are able to live our values every day, we are empowered to reach our full potential. We also know that when people from different backgrounds with different points of view collaborate together, they create the greatest value - for our business and our customers. The role of LGBT+ Allies is vital in this regard. An ally is a term used to describe someone who is supportive of LBGT people and includes non-LGBT allies as well as those within the LGBT community who support each other. How can you be an ally? Here are 4 basic ways: EDUCATE YOURSELF: Make time to learn about the issues. Go away, do your research and give yourself a good idea of what it all means. BE VISIBLE: From simple things like wearing Pride badges or lanyards, taking part in Pride activities in your work to talking about experiences of your own, about gay family-members or friends you have. Be natural. If you are a leader, people will watch you and take cues from your behaviour. INFLUENCE OTHERS: Use whatever platform you have to share your perspective and to share other people’s stories. Have those conversations. Being an ally goes beyond just LGBT and you can show your support in other areas equally as well. LISTEN: When someone confides in you, listen. Reassure them. Ask open questions. If someone has come to you as a trusted ally, that is a great thing. So, while we celebrate Pride this month it’s important to remember why it’s important that we do so. We equally need to carry that understanding and commitment past June and through to the rest of the year. John McNamara is Managing Director of Canada Life International Assurance (Ireland), a member of the Institute’s Diversity and Inclusion Committee and Chairperson of the organisation behind SpunOut.ie and Crisistextline.ie. Related links: Institute diversity statement - https://www.charteredaccountants.ie/about-us/what-we-do/Diversity-and-inclusion-statement Member and students event – Pride in our profession https://www.charteredaccountants.ie/prideinprofession Featured story: Broad parental leave policies help families and organisations thrive https://www.charteredaccountants.ie/News/broad-parental-leave-policies-help-families-and-organisations-thrive FLICKR photos from the Chartered Accountants Ireland Pride festivities https://www.flickr.com/photos/irishcharteredaccountants/albums/72157709174395818

How much of our time and mental energy do we spend dwelling on things that have already happened or worrying about the future? For many of us, mentally multi-tasking and having our brain in three places at once is a reality of daily life. But it often means we miss out on what's happening in the here and now. This is bad for our mental wellbeing in a number of ways. By dwelling on things we can't change or control, we are more likely to feel anxious, insecure or uncertain. Focusing on the present, on the other hand, allows us to channel our energy into the things we can control. When we're distracted, we're less able to concentrate and focus on the task in front of us. How many times have you walked upstairs and forgotten why you're there? By paying attention to the present, we increase our effectiveness and productivity. In addition, when our minds are somewhere else, we miss out on all the positive things that are happening right in front of us. Being present in a moment allows you to enjoy everything it has to offer. The key to breaking this cycle is mindfulness. Mindfulness is being aware of the here and now, of your thoughts, feelings, sensations and your surroundings. Using techniques like meditation, breathing and yoga, it can help you become more aware of the present moment, rather than worrying about what happened yesterday, or what will happen tomorrow. Mindfulness exercises Here are three mindfulness exercises you can try in your own time, at home or at work. 1-minute meditation - This quick and simple breathing exercise is useful anywhere, anytime you need to pause and refocus. 3-minute breathing - This quick mindful breathing exercise can help you pause, regain control and refocus on the here and now. 10-minute body scan - How are you feeling? Reconnect with your body and your senses with this 10-minute full body scan Being present throughout your day Like any other skill, mindfulness takes practice. But the more you do it, the easier you will find it to apply the principle of being present to moments throughout your day. When you're eating... Whether it's in front of the telly at home or sat behind a desk at work, many of us eat throughout the day simply to satisfy hunger pangs before moving on to the next thing we need to do. But eating can be an opportunity to experience real sensations of joy and pleasure. The next time you sit down to eat try this mindful eating exercise. What difference do you notice? When you're walking... In the daily rush, walking is usually just a means of getting from A to B and on to C. But it could be an opportunity to exercise our curiosity and heighten our senses. By becoming aware of the world around us, we're more likely to find things that make us happy, fill us with wonder or spark our imagination. Try this mindful walking exercise as part of your commute or the next time you walk to the shops. When you're listening... Even when we're mid-conversation with someone it's easy for our minds to wander off. How many times have you found yourself thinking, 'What were they just saying?' To really listen to and understand someone requires your full and undivided attention. And that means being aware of how your own thoughts and feelings might distract your attention from a conversation. Learn how to apply mindful listening techniques for more meaningful conversations and stronger relationships. 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.

Each year in Ireland 4,000 people develop dementia; that's 11 people every day according to The Alzheimer's Society of Ireland. And this number is on the rise. Currently there are 55,000 people with dementia in Ireland, the most common type being Alzheimer's disease, but this number is expected to reach 113,000 by 2036. The biggest risk factor for developing dementia is something that can't be prevented - getting older. But the good news is there are things you can do to reduce your risk. And 1 of these things is to stay physically active. UK dementia charity The Alzheimer's Society suggests that being active for at least 30 minutes, 5 times a week can help prevent dementia. The aim is to be active enough to get slightly out of breath and raise your heart rate. And it's never too late to start - regular physical exercise such as walking, cycling, swimming or dancing reduces the risk of developing dementia in middle-aged or older adults, the charity claims. Another US charity, the Alzheimer's Research & Prevention Foundation, even claims that being physically active can also slow further deterioration in people who have already started to develop brain function problems. And as well as moderate-intensity exercise such as walking or swimming, the charity recommends 2 to 3 sessions a week where you work on developing your muscle strength, along with balance and co-ordination exercises such as yoga, tai chi or exercises using balance balls. Dementia prevention research But how exactly does being physically active benefit your brain? The Alzheimer's Research & Prevention Foundation suggests that exercise protects against Alzheimer's disease by stimulating the brain's ability to maintain old connections as well as make new ones. A new study sheds further light on the role of exercise in dementia prevention. Carried out by researchers at Goethe University in Frankfurt, the study - published in the journal Translational Psychiatry - examined the effects of regular exercise on brain metabolism and memory, and involved 60 participants aged between 65 and 85. Some of the participants followed an aerobic training programme by working out on exercise bikes for 30 minutes, 3 times a week for 12 weeks, while others did nothing. Before the exercise programme started, all the participants had their fitness levels and cognitive performance assessed. They also had scans to determine their brain metabolism and structure. Then after the 12-week period was over they were examined again to find out if - and to what extent - exercise might have an effect on both physical fitness and brain metabolism. The scientists were expecting the exercise programme to have an influence on the participants' brain metabolism, but this time they believe they discovered how. Normally in cases of Alzheimer's disease there is an increased loss of nerve cells in the brain. This is accompanied by a rise in the concentration of a substance in the brain called choline, which has been described as a marker of neurodegeneration. After 12 weeks, those who completed the exercise programme were found to have stable cerebral choline concentrations, but those who didn't exercise showed increased choline levels. The exercise group also enjoyed improved physical fitness. So the researchers concluded that regular physical exercise not only boosts fitness but also has a protective effect on the brain. If you're thinking of starting an exercise programme, always consult your doctor beforehand if you're new to exercise, haven't been very active lately, or if you have a medical condition. 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.

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 recent 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.

What is stress, and is it bad for you? The dictionary definition of stress is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances”. In a medical or biological context, stress is viewed as a physical, mental, or emotional factor that causes bodily or mental tension. Stresses can be external (arising from environmental, psychological or social situations) or internal (stemming from an illness or a medical procedure). Stress can initiate the ‘fight or flight’ response, a complex reaction of neurologic and endocrinologic systems. And so we start to see the see-saw relationship we have with stress. It is needed to charge our body and mind, so we can best prepare to deal with challenging situations. It also releases adrenaline to make us the strongest and most productive we can be – this is our friend. However, it is when this delicate balance is tipped that it becomes our foe. The two sides of stress For me, good stress is the feeling before an Ironman – I am nervous, tense, anxious (and indeed, often questioning why I am here!) However, I know that this feeling means my body is preparing for pressure and that the adrenaline being released will fuel my muscles. It is the feeling before a presentation in work or a tough meeting – to some extent, it is a comfort as I know that this will ensure my reactions are charged and I will deal with unanticipated questions. However, stress becomes a problem when it significantly affects our emotional well-being and our ability to function at home, work or in our relationships. For a professional accountant, this pressure can sometimes arise from our work environment and as a member of the community of accountants, we should all be aware of the warning signs in others. Critically, the pressure often begins at the start of our career when we are juggling study, lectures, learning the tools of our trade with clients and dealing with our peers. However, throughout our careers, the lifecycle of an accountant exposes us to different pressures at different times.  It is okay not to be okay While we have come a long way in our ability to talk about our mental health, our profession appears slow to fully embrace the acknowledgement that it is okay not to be okay. From my interaction with students in the profession and my peers, who are often employers, we are still not 100% comfortable, or indeed perhaps don’t fully understand the impact stress can have on a person. Also, not all places of work have a safe environment in which individuals can talk openly. Yes, I am generalising here, but would you honestly feel 100% comfortable telling your employer that you were off on sick leave with mental health issues? If the answer is no, then as an employee or an employer we have an issue. And let us be honest, statistics demonstrate that we should see these sick certs as, on average, stress, anxiety and depression account for nearly half of all sick days taken in Ireland and the UK. Stark statistics Is stress, and the related side-effects when it becomes too much for us, more prevalent in accountants? Research by the Chartered Accountants Benevolent Association in the UK shows that more than eight out of 10 accountants suffer from stress-related problems. Over a quarter of accountants said they drink more than the recommended level and the study revealed that the suicide rate for female accountants is three times higher than the average for other occupations. Stark statistics. So, what can we do as a profession?  Well, we can ensure that our workplaces are open and transparent and that, most importantly, all staff can talk, voice their concerns and articulate when they are feeling stressed. We don’t need to go full throttle and bring in the massage chairs and yoga mats (even though this has been proven to help). However, we do need to ensure that as a community of accountants, we are there to assist each other and spot the warning signs. It is okay not to feel okay – and the more we say it and really believe it, the more we will help break the stigma of mental health and ensure that the profession is a compassionate one that supports its members and enables and empowers people to speak up. If any of the above strikes a chord with you, please note that CA SUPPORT is available to all members to help with matters of mental health. Sinead Donovan FCA is a Partner in Financial Accounting and Advisory Services at Grant Thornton.

Studies show that members of senior management are always 'switched on' for business and, unfortunately, don't feel they have the right to turn off. Is this to the detriment of not only themselves but also the business? Paul Stephens explains. Feeling the pressure at work is not a new phenomenon, but for some, advances in technology have exacerbated the issue. The ‘always on’ culture associated with mobile phones and digital media can make it difficult for people to find a healthy equilibrium between the two. ‘Always on’ culture Research from the Close Brothers Business Barometer, released last week during Mental Health Awareness Week, highlighted that 40% of all senior business leaders ‘do not switch off’, and one in three say that they never turn off their mobile phone. Those in senior financial roles reported a similar struggle to find a positive work-life balance. Two-fifths of Finance Directors and CFOs said that they feel their business requires them to be available at all times, and only a third turn off their phone in the evening or at weekends. However, those in the most senior roles were most intensely impacted, with 60% of Chief Executives and Managing Directors saying they were ‘always’ switched on for business. This continuous pressure can hurt both the individual and the business. A lack of downtime can increase stress levels, reduce effectiveness and have a negative effect on mood. Benefits for everyone Positively, there are signs that workplaces are taking note of the issue. Companies are promoting wellbeing by encouraging behaviours such as flexible working, leaving on time and taking regular breaks and holidays. However, more still needs to be done to ensure that employees at all levels receive support. According to our research, nearly a fifth of senior decision-makers say that wellbeing practices do not apply to them, and a further 13% said that they are only partially relevant. It is vital for the good of the person and the company that wellbeing and mental health initiatives are accessible to all staff, regardless of their seniority. Aside from reducing stress, ensuring that the workplace is a pleasant place to be can bring tangible benefits such as increased productivity, reduced absenteeism and a more committed workforce. Senior figures should lead by example. By working cohesively and ensuring workloads are shared, we can all improve work/life balance. Four things senior management can do to ensure a good work-life balance Keep meetings on time If a meeting is meant to start at 3pm and end at 5.30pm, stick to the agenda and work as efficiently as possible. Make sure everyone – including the most senior manager – is out of the office on time. Learn to delegate properly Be willing to trust the people you hired or work with to get the job done. Micromanaging is bad for office morale and even worse for time management. Insist on taking time off Schedule in the time you will be on holidays or unreachable and stick to it, regardless of what comes up, and respect when your staff want to take time off, too. Know that balance is different for everyone ‘Balance’ for one CEO can mean something different for another. If you don’t mind working 12 hour days but want to be free once you’re home and on the weekend, that’s OK. That’s your definition of balance. Take the time to think about what balance means for your life and how it would ideally work. Paul Stephens FCA, Dip Tax, Dip Corp Fin is the Head of Corporate and ABL at Close Brothers. *All figures unless otherwise stated are from a GMI survey conducted April 2019. The survey canvassed the opinion of 896 SME owners and business managers from several industries across the UK and Ireland on a range of issues affecting their businesses. The survey was commissioned by modern merchant banking group, Close Brothers.

Assessing a disaster, whether in your personal or professional life, can be difficult if not put into perspective. Leanne Hoffman explains how we rewire our thinking to build resilience. We are living in volatile times. Some would even call it a crisis point with divisions over Brexit, distrust in our political systems, a shift towards to nationalism, a rise in terrorism, seismic changes in technology and climate change. Events like these can take a toll on a person’s wellbeing, but it is important to have perspective: we are also living in relatively safe times with less poverty, less crime, better healthcare, fewer childbirth-related deaths, and lower infant mortality than any time in recorded history. So, how do we assess a genuine crisis and separate it from terrible, but not existential, events? Rewiring our mindset Our emotional state is affected when our resilience is tested, creating a negative feedback loop. However, we have more influence than we might imagine over how we make sense of our world. We have the agency to take back control and stop any feelings of powerlessness, whether it’s because of Brexit or a disaster in the office. This is not simply about having a positive mindset. Tell a person to ‘look on the bright side’ when they are staring down a career crisis and you can rightly expect an aggressive response. However, if you separate the emotive feelings from realistic observations of what is actually happening, a person can learn to focus on behaviours that will help them cope or even make things better. Struggle is an integral part of life and we are wired to respond more to the bad than to the good; our successful ancestors did not spend their days admiring the flora or fauna, or even their offspring. They were anticipating and watching out for the kind of threats that could potentially kill them. It makes no sense for modern-day stresses to evoke the same chemical reaction that flooded our ancestors when a tiger leapt into view, but it still happens. This physical response is not negative thinking, it is an error in thinking and we need to rewire. We cannot control every situation we face, but with work, we can influence our responses and the emotional state these ‘threats’ evoke. For instance, vocabulary matters – we need to stop saying that things are ‘a nightmare’ or ‘devastating’ or ‘awful’ unless they genuinely are. Understand your world So, what can we do when things feel hard, when the news is unrelentingly gloomy or when you think your career is in peril? Understanding your emotional world can help discern what is truly awful (losing a loved one), and what is just incredibly unfortunate but fixable (a boss that makes life hard). Doing this internal work before we are faced with adversity puts us in better shape when life takes a difficult turn; if the mental tank is empty, the experience will be even worse. Being able to separate our current feelings from past feelings can pull us out of the well of despair and stop us from getting frozen in melancholia. Recently, Jacinda Arden, Prime Minister of New Zealand, focused on bringing the community together and supporting the mourners after a terrorist attack on two Mosques in Christchurch. She skillfully avoided knee jerk reactions to blame, scapegoat and build a wall that would be based solely on fear, confusion and devastation. Her humility, compassion and humanity is a lesson to us all on how to be resilient in truly volatile times. Leanne is a coach, trainer and psychotherapist. She is also a founding partner of the company Healthy Minds @ Work. Leanne also wrote a CPD course, Building Resilience for Professionals, available to take online.