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

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

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

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

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

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

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

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

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

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

Its no secret that the recruitment market is seasonal and its self evident that the summer months can slow down interview processes and sometimes less abundance of job opportunities (although not seemingly at the moment !!) With this in mind you might decide to down-tools on your job search and take a more introspective approach during the summer and address some career planning objectives that you hardly ever get time for… Here are a few ideas that you might like to row in to your ‘Summer Reflection’ period that are still key to helping you find that ideal Career Pathway Complete a Career Audit - https://www.charteredaccountants.ie/CA-Support/I-need-help/Student-life/Career-planning/News-item/page/2 Do a personal SWOT analysis based on your annual trainee reviews. Examine whether your personal networking is up to speed perhaps decide to connect with 10 new LinkedIn connections each week for the summer working in a company or sector you are interested in. Enhance the ‘interests & hobbies’ section of your CV - why not get involved in a charity or volunteer for a board level role. Review the CPD and diplomas listings in the institute and perhaps learn a new skill or sharpen an existing one. Refurbish your CV and create a few flavours / versions. Browse LinkedIn profiles of ACA members who are several years ahead of you in their career path to see what routes and moves they have made. Select an industry or sector that deeply interests you and become expert in it over the summer eg sustainability/renewable energy, pharmaceutical, technology, health care. What things would improve your working life? Assess their attainability. This could be : a better work life balance, part time work, promotion, internal move, better commute etc.. Set some simple goals around these for yourself. Read : The 7 Habits of Highly Effective People or an equivalent self improvement publication - there are many available through the institute. https://www.charteredaccountants.ie/docs/default-source/Publishing/publishing-mini-catalogue-2019.pdf Do a Psychometric / Personality test / self-assessment test EG – https://www.psytech.com/Assessments/FifteenFactorQuestionnairePlus Set some goals outside of work eg - exercise or travel Improve your LinkedIn profile – Join Groups and comment – Raise your profile & brand. Come a better public speaker by joining toastmasters Join a ‘business networking group’ like Venture or BNG and attend their meetings each month If you are entrepreneurial why not in your spare time during the summer start a ‘side-hustle’ mini business around something you are passionate about. Become a leader in a local organization you like EG. Treasurer of a local GA or Golf Club. The recruitment drive always goes up a gear each September and the summer is never as long as you think it's going to be but perhaps it is worth considering taking a break from scanning the jobs market to focus in on a few of these suggestions in the sunny weeks ahead and as always your Chartered Accountants Ireland Careers team is available as an impartial sounding board whenever you need us on any of the above. Dave Riordan Career Coach & Recruiter Chartered Accountants Ireland Careers Team

It might seem difficult to believe, but it’s been nearly 18  months since we were first told to stay at home. And with a year of lockdowns under our belt, you might expect that things would get easier. That the more time we spend working from home and minimising social contact, the more we would acclimatise to it. The reality, however, is that the longer the pandemic lingers on, the more many of us seem to be struggling. While business itself is persevering, last year, a survey by Accounting Web found that more than half (53%) of accountants and bookkeepers’ stress levels had given them serious cause for concern. At  CABA; emotional wellbeing support was the second-most common reason for people getting in touch in 2020. And those concerns seem to have carried over into 2021. They’ve seen audit directors trying to juggle reporting season with home-schooling, along with trainees struggling without an office environment in which to hone their new skills. It’s clear that some accountants are struggling; a fact which poses a significant problem. Accountants are crucial to the smooth operation of the economy and will play a vital role in rebuilding it after the past difficult year. With COVID-19 vaccines now well under way, and businesses starting to gradually open their doors, accountants will be essential to the nation’s recovery process. It’s so important, therefore, that accountants are equipped to take care of their mental health. Here are just a few ways they can go about this: Remove the stigma Accountancy environments are often work hard, play hard. The hours can be long, the deadlines are tough and the pressure to deliver for colleagues and clients can be exhausting. The ability to cope and the badge of honour mentality all adds to the stress and worry. In addition, we know there’s often still a stigma attached to showing that you’re struggling. Even in ordinary circumstances, this stigma needs combatting. But these are not ordinary times. We’re in the midst of a pandemic; now is not the time to try and put on a brave face if you’re struggling. A culture of openness is essential to encourage early intervention remove the stigma attached to mental ill health. Senior role models must lead by example, rather than taking a hard-line approach. They need to show empathy and a great deal of understanding.  In short, it’s OK to need help or to flag that you’re struggling. Share the load With small and large businesses alike concerned about what the future holds, many are relying even more than ever on their accountants for advice and consultancy to plan for the future. It’s easy in these kinds of situations to slip into a role where you’re relied upon to provide reassurance, but that kind of pressure can be a lot to take on, so it’s essential that accountants get support themselves. We must encourage team members to share the load. We all need to be taking care of ourselves, but that’s impossible when all of our energy is spent taking care of those around us. Flag to your team if your workload is becoming too much, or requests from clients are too demanding. Don’t try to take on everything by yourself. Likewise, look for opportunities to offer help to those around you. If you are struggling with the pressures of the job, you can guarantee that others will be too. If you notice a team member working longer hours than they ought to or who seems withdrawn, consider a quick message to ask if they’re coping. Set boundaries It’s important to find ways of separating our work from our everyday lives. This can be difficult with so many of us mostly working from home where possible, but it’s vital to avoiding burning out. Be strict with your working hours. Assign a particular room of the house that will be used only for work, or, if you have no choice but to operate from the kitchen table, make sure you put your laptop away at the end of the day. The environments in which we spend our time have an enormous impact on the way that we feel. When we log off for the evening or the weekend, it really is crucial we aren’t still surrounded by constant reminders of work. Take advantage of the support available While there is still progress to be made in encouraging accountants to be more open about their wellbeing, firms are becoming increasingly aware of the importance of positive mental health. And many are going above and beyond to offer support.  It’s becoming commonplace to offer GP helplines, employee assistance programmes, flexible working hours, meditation classes and mindfulness groups. Even prior to the pandemic, this was an incredibly positive shift. If an organisation isn’t in a position to offer facilities such as these, or if team members would simply prefer to look elsewhere for support, CA Support is totally independent and available to offer guidance and counselling, amongst a plethora of other emotional support services to members of the accountancy community. Written by MaryJane Gunn (Support Manager at CABA) 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.

Difficult conversations arise in every facet of our lives whether it’s in romantic relationships, personal relationships with friends or family or within the workplace.  Even the thought of these types of conversations can stir up a whole host of feelings and emotions with many experiencing anxiety, nervousness or stress. However, if you approach these discussions in the right way, there is no need to fear them. Executive coach, corporate role player and actress, Jennifer O’Dea, provides unique insight on how to approach conversations that you would rather avoid. Her recent webinar centred on how best to protect and manage your emotional state when faced with such a daunting task. Here we outline Jennifer’s 5-point plan to successfully manage these challenging conversations and tackle the feelings they can evoke. Preparing Yourself Taking a few moments to physically and emotionally prepare will only benefit your execution and the outcomes of the conversation.   Physically, you can prepare by removing the pent-up energy in your body by simply standing up, stretching, moving away from your desk and identifying tension in the body. Do not underestimate the powerful, restorative and calming effect your breath can have. Not only does deep, belly breathing help slow down your heart rate, reduce the physical signs of anxiety and nervousness but it can also prep your voice for more authoritative and confident speech. Emotionally, check in with yourself before checking in with the other person! Are you prepared emotionally for this? Don’t dwell on the negative thoughts or feelings of dread, try to put yourself in a better frame of mind before engaging with the other person. Again, connect with your breath and focus on the task ahead. Difficult conversations or potential conflict can be overwhelming, stressful and bring on a flurry of emotions. Remember, you cannot control the arrival of emotions, but you can control the behaviour associated with that emotion and choose how you respond. Planning  Plan for the conversation by mapping out how you will begin the conversation. What are you going to say? How are you going to say it?  The opening of the conversation can be the most difficult and rehearsing those first few lines can instil confidence to start off on the right foot. Ask yourself what the objectives and motivations of the conversation are.   Asking Powerful Questions Without questions and inviting the other party to be involved in the conversation, it can quite frankly turn into a monologue. By asking question, you can find out what is going on with the other party and help open up the conversation. Be aware and mindful of the language you use in your questions so you can elicit a two-way conversation. Ask open ended questions or ‘Wh’ questions that require a full response to gain insight and information from the other person.  Avoid asking multiple questions all at once. Using your Listening Skills While asking the right questions is key to facilitating the conversation, listening to the answers is equally important. Jennifer outlined 5 levels of listening; Ignoring (tuning out) Pretending (not listening to what the other party is actually saying) Selective (listening for validation or waiting for the opportunity to talk again) Attentive (listening but also observing other ques such as body language) Empathetic (understanding their point of view). For a frank and open conversation, attentive and empathetic listening is the healthiest and most mature listening skill to hone in on. The Power of Silence The perfect partner to powerful questioning and listening is silence. Be comfortable in the uncomfortable silence. By creating this pause it can encourage the other person to speak, make them feel heard and can diffuse the tension and tone of the conversation.  Again, to facilitate a two-way discussion silence can take the pressure off to always lead and point the conversation and can allow it to go in a different direction at the will of the other party.  And there you have - tips on managing difficult conversations! To gain more in-depth insight into the topics mentioned above, you can access a recording of the webinar in full here.

On Thursday 24 June, the Institute marked Pride with a dedicated event for the third consecutive year, “LGBTQ+ in the workplace: celebrating inclusion in 2021”. The event was the result of collaboration between by the Institute’s Diversity & Inclusion Committee, the Young Professionals Committee and CA Support. Members in Ireland and around the world were privileged to hear from three outstanding advocates for greater inclusion in the workplace, each of whom shared personal experiences and the unique challenges that they have encountered in their advocacy.  The first speaker was Éirénne Carroll, Chief Executive of TENI (Transgender Equality Network Ireland). Éirénne spoke of her experience of coming out at work in 2016 in North Carolina. Her decision coincided with the signing of a bill blocking cities in the state from allowing transgender individuals to use public bathrooms for the sex they identify as. While relieved to find employer support for her decision to share her full self at work, Éirénne was challenged by the lack of organisational policies to support her, something she had to research and lead on the development of herself. TENI was founded in 2006 as a Dublin-based support group for transgender adults. It now has ten regional groups and eight youth and family support groups around the country and offers support, education and advocacy. Laila El-Metoui, Equity & Belonging Consultant, and Stonewall Lesbian Role Model 2020 reminded us of the importance of self-confidence and assertiveness to achieve equality. She made the important point that an interview is the candidate’s opportunity to evaluate an employer. If they are not inclusive, they will not attract or retain staff. She reminded attendees that members of the LGBTQ+ community have so much to offer workplaces: diversity of thought, innovation and crucially, access to members of the community via staff. It is in an organisation’s own interests to be inclusive. Peter Keenan-Gavaghan’s contribution centred on his experience in his career with Barclay’s Bank in London. Their staff network: Spectrum, has been very supportive of him in practical ways such as offering equal parental leave. Such measures are conducive to retaining the best talent. Peter also noted that most members of Spectrum are allies, rather than LGBTQ+ staff – which is very much a testament to the inclusive culture permeating the organisation. Indeed, this necessity for supportive allies at work was a common theme from all the speakers. The support of many allies allows for policies to be put in place that embed equality, and for open channels of communication to be established, providing support to colleagues in whatever form they might need it. There was also the reminder again that inclusion is not a one-month issue for Pride – it must remain rooted in our workplaces for everyone’s benefit every day of the year. This was emphasised by Young Professionals Chair, Daniel Turley, who moderated our Pride event and who welcomed the foundation of the Institute’s LGBTQ+ Committee, which will drive the Institute’s work towards the promotion of greater inclusion. We are very grateful to all who worked together to make this event a success, and to PeopleSource who supported it. A recording of the event is available to watch here.

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 and progression. This year’s theme for Pride is Community and after a difficult and isolating year, this focus takes on a whole new precedence as so many of us discovered a greater appreciation for our community and sense of togetherness in both our personal and professional lives.  In celebration of Pride Month, the Institute’s Young Professionals, Diversity & Inclusion Committee and CA Support service hosted the annual LGBTQ+ event yesterday. Our ‘Celebrating Inclusion’ event brought together a panel of successful LGBTQ+ business leaders who shared their own personal experiences of being LGBTQ+ in the workplace and how organisations are adapting to social changes. It was an extremely thought-provoking and insightful event. However, while overall societal shifts, diversity and inclusion initiatives have made great strides in helping to support and celebrate our LGBTQ+ community, from our work in CA Support, we know that difficulties, hardship and discrimination still remain. A recent survey released by BeLonG To Youth Services during Pride Month shows the mental health of LGBTQ+ young people has acutely deteriorated during Covid-19. The research found that 97% of LGBTQ+ youth are struggling with anxiety, stress, or depression.  In 2019, the Central Statistics Office (CSO) released figures which showed those who identify as LGBTQ+ 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!

In this article, Charlotte Keating gives some tips on how you can keep energy levels and motivation up the week before and during the exam period.  Mindset shift - converting fear to excitement Did you know… fear and excitement are pretty much the same feeling? Think about it- your body displays almost identical symptoms, as it’s getting ready to take action. According to neuroscientists, the difference is all in the mind. In fact, when participants of a 2014 Harvard Business School study re-labelled their fear as excitement, they performed better in important tasks. When you feel those pre-exam nerves kicking in, you can work with them positively by choosing to feel excited instead. Interpreting what you’re feeling as excitement can make exam anxiety easier to manage as it puts you in an “opportunity mindset” which focuses on the ways the exam could go well, increasing energy and confidence. Here are some ways you can practice this approach while reflecting on your past, focusing on the present and looking towards your future as you prepare for your exams: Reflecting on past achievements Think of all of your accomplishments and the challenges you’ve overcome so far in your life- go back as far as you can remember and write them down. Look at this list daily, especially the night before and the morning of the exams, really focusing on how proud your achievements make you feel. Use these memories to get excited about what you have the ability to achieve!  Focus on the present As you revise and practice questions this week, the following tips can be useful to keep your energy high by focusing on taking care of yourself:  Wake-up calls- use the alarm on your phone to not only wake you up in the morning, but throughout the day as well.    Set different alarms for whatever intervals work best for you. These are a great reminder to take a break, stretch, get a drink of water, have a snack, or get some fresh air for a few minutes.    You might label the alarms with different words and phrases, such as: “I am really good at what I do” “I am successful” “I always do my best” “Alive, grateful, happy” …anything that’s going to lift your spirits when you look at them and help you to be mindful of the present moment! You could also use these “wake-up calls” as an opportunity to play an upbeat song, dance to it like no one’s watching, or simply feel the rhythm to give you a surge of energy. Listening to the music you enjoy triggers the brain to release more dopamine, the “happy hormone”, which also helps to increase energy and focus.    Postural Feedback, or “Power moves”- Getting into as good a posture as possible, chest out, with your hands on your hips like a superhero, over your head like a bear, or to the side like a peacock, is a technique that you can use to feel in control and confident. Take some deep breaths as you do this. You might also say out loud “I feel excited”, even if you don’t feel it at first. Repeating this creates an authentic sense of excitement. Try holding the pose for two minutes to increase the feeling. You can practice this throughout the day when you take a break from the books and also right before going into the exam.    Exercising whatever way you prefer is a great way to gain more energy, absorb information and come up with solutions…maybe you’ll get clarity in an area you had a mental block with while out for that walk?    Switch off after your day of study as best as you can. Activities that will distract your brain and allow it to rest are ideal, like watching a movie that makes you laugh.    Look towards the future Visualisation is a technique that’s long been linked to high performance in sport and it works for exams too. Spending five minutes each day visualising your future success can help to settle the nerves. For best results, close your eyes, take some deep breaths and allow your thoughts to wander into a day-dream: Imagine the day of the exam- how do you wake up? Refreshed, focused, motivated? On your way to exam, how are you feeling? Confident, prepared? Take yourself to where you will be sitting the exam in your mind- notice anything you see, hear, smell, feel, … maybe you can taste the mint you’ve been eating? Block out thoughts of everyone else- what they are doing is not important and doesn’t matter to you and your success. See yourself opening up that exam paper/logging into the online exam system and it all going successfully, answering questions with ease, taking deep breaths and being able to come up with a plan to answer anything challenging. Imagine the exam has gone really well. Try to feel the emotions you would feel afterwards. Give yourself permission to get excited about it! Always do your best As a final thought, in his book, The Four Agreements, Don Miguel Ruiz says that: “Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick, when you are tired as opposed to well-rested. Under any circumstance, simply do your best, and you will avoid self-judgement.” Remember, you’ve done the bulk of the work and achieved so much already. A great use of your time this week before the exams is to work on preparing yourself mentally so that you can approach them feeling excited and ready and come out the other side knowing that you’ve done your best. By Charlotte Keating, ACA and founder of Act On It Coaching (www.actonitcoaching.com; email: charlotte@actonitcoaching.com

Maternal Mental Health Week This week is Maternal Mental Health Week.  According to research, one in ten mums will develop a mental health illness during pregnancy and beyond.  Although starting a family is one of the most exciting things you may ever do, it can be challenging too, and bring lots of changes – even before your baby is born. From the time you find out a baby is on the way right through to the birth and the years that follow, you’re likely to experience a wide range of emotions – from joy, happiness and love right through to anxiety, self-doubt and frustration. In fact, it’s safe to say your life will never be exactly the same again. If you’re having your first baby, you may find it difficult to adjust, as you’ll be learning lots of new things as you go along. Indeed, according to one survey by baby products manufacturer Munchkin, it takes almost five months for new mothers to adapt to their new lifestyle after the birth of their baby, with many admitting they were overwhelmed by the prospect of becoming a parent. Learning to stay emotionally healthy at this time will help you to form a good and strong bond with your baby. So here are a few of the challenges you may encounter – and a few suggestions on how to cope with them. Sleep disruption  Lack of sleep is common during the first weeks and even months of being a new parent. Plus with the endless round of feedings, nappy changes and washing baby clothes, it’s no wonder many new parents claim they’re permanently exhausted. During the night, think about taking turns in feeding your baby (if your baby is breast fed, fathers can bottle feed using expressed milk). Having some quiet alone-time with their baby at night can give fathers another opportunity to build a strong bond with their baby.  Also try to catch up on your sleep whenever your baby is asleep, which may mean being more relaxed about things like cooking and doing chores around the house. Most importantly, remind yourselves that this period of sleep disruption won’t last forever, and that you’ll probably settle into a routine when your baby is around six to eight weeks old. Isolation  If you had a hospital birth, you may feel isolated and anxious when you first take your new baby home. Suddenly you’re both on your own with no one to help or give you advice, which can be daunting to say the least. But if you have friends and family nearby, don’t be afraid to ask for help. Many may choose to initially stay away because they think you need to have time on your own, but you’d be surprised at how happy most people would be to give you a hand. Also try to get out and about as much as possible with your baby, as being stuck in the house can make you feel even more isolated. The change of scenery will boost your mood, and your baby will feel better for getting out into the fresh air too. If you made friends with other parents-to-be at antenatal classes, why not arrange to get together with some of them? You may well find they’re having exactly the same experiences as you are, and talking about your feelings with others who know what you’re going through can make you realise you’re far from alone. Relationship problems  Many new parents feel there’s little time for their relationship as a couple when a new baby comes along. Studies suggest many parents feel less happy in their relationship after having a baby, and many fathers may feel left out, which can make them feel jealous of their partner’s closeness with the baby. Make sure you’re both involved with caring for your new baby – new dads need to build their confidence and their relationship with their child as well as new mums. Talk to each other about the way you feel, and let your partner know if you’re struggling to cope. Also start planning to do some of the things you did together before you had your baby, so you can enjoy time doing things as a couple, not just as parents. Negative feelings  A baby can turn your life upside down, so don’t be surprised if you have negative feelings from time to time, especially when everything seems more daunting than usual. These feelings are perfectly normal, so don’t be afraid to talk to someone about them. Also try to remember that it’s fine for mums and dads not to fall in love with their baby immediately. Forming a strong relationship with your baby can take a while, especially for mothers who had a long or difficult delivery. And having negative feelings towards your baby doesn’t mean you’re a bad parent. If your partner is affected by negative feelings towards your baby, it’s more important than ever to reassure them that their emotions are normal, and that they will pass in time. Meanwhile, if a new mum shows a continuing lack of interest in her baby, it could be a sign of postnatal depression. If there’s a possibility you or your partner is affected by postnatal depression, it’s very important to speak to your GP about it and get treatment.  This article was kindly provided by CABA.

COVID 19 has altered our lives in many ways and is putting a huge strain on our mental health and wellbeing. It’s important that we can recognise and understand the signs that we are struggling in some way and do all we can to support ourselves and others. Early intervention is the key to stopping low mental wellbeing impacting the life we want and avoiding diagnosable mental health problems.  The grief and strain of the last year is certainly apparent and feelings of low mood are understandable. Many of us will also be experiencing high levels of anxiety due to the increasing uncertainty and relentless nature of the situation. Although these feelings are common and expected given what is happening in our world, it’s important to recognise if we are becoming depressed or anxious and when it might be time to seek professional help. What is depression? Whilst it’s important that we don’t diagnose ourselves or others, and recognise that each person experiences depression very differently, common signs of low mental wellbeing might include: Loss of interest in normal activities Social withdrawal A deep unshakable sadness Feelings of despair Loneliness Hopelessness Guilt Tearfulness Physical aches and pains Poor concentration Changes in appetite Loss of libido Anxiety also often overlaps with depression.  Depression is very common and anyone can experience these feelings, it doesn’t discriminate. Commonly, the two questions that are asked to assess whether a person is experiencing depression, to what extent and as part of an overall assessment are: ‘In the last two weeks how long have you been experiencing feeling down, depressed or hopeless?’ and    ‘In the last two weeks how long have you had little interest or pleasure in the things that you would normally enjoy?’  Depending on the answers, questions around feelings of guilt, appetite, feeling bad about yourself, worrying about letting others down and thoughts of self-harm would follow. Men can often externalise their feelings of depression and become irritable and angry, whilst women may internalise their feelings and become sad and withdrawn. However, it’s important not to stereotype, each person is unique and it’s about how much these feelings are impacting your ability to function and whether they are increasing and becoming increasingly painful and difficult to manage.  Whilst depression can sometimes have no observable trigger, it can develop as an understandable response to difficult circumstances. Stress can prolong and worsen experiences of depression but can also be a trigger. If you recognise some of the above symptoms in yourself aim to talk to friends and family first, try to increase behaviours that might help such as regular exercise and eating a healthy balanced diet, and decrease some of the coping mechanisms that are unhelpful such as drinking too much alcohol. Seek out talking treatments or support from your GP or think about contacting the team at CA Support who will be able to explore further options.  What is anxiety? As mentioned earlier, anxiety is often present when people feel depressed as the two conditions can overlap. Whilst it’s worth remembering that anxiety is an understandable response to overwhelming and uncertain situations, it also has a protective quality in terms of warning us that something is threatening. Anxiety is what we feel when we are worried, tense, or afraid – particularly about things that are about to happen, or which we think could happen in the future. Anxiety is a natural human response when we perceive that we are under threat and helps to mobilise all our resources to cope with that threat. It can be experienced through our thoughts, feelings and physical sensations. Whilst anxiety can often leave us feeling tense and irritable, angry, and frustrated, physical symptoms such as a churning stomach, racing heart rate and breathlessness are also very common. Other symptoms of anxiety include pins and needles, feeling restless or unable to sit still, reduced ability to focus and concentrate, sweating or hot flushes and nausea. Most people feel anxious at times and it's particularly common to experience some anxiety while coping with stressful events or changes, especially if they could have a big impact on your life. Loneliness and isolation can also cause feelings of anxiety and low mood so it’s important to keep connected with those you love as much as possible, especially during this time. Sharing how you feel will lessen the burden and may encourage others to speak up.  Anxiety can become a mental health problem if it impacts on your ability to live your life as fully as you want to. For example, it may be a problem for you if: Your feelings of anxiety are very strong or last for a long time Your fears or worries are out of proportion to the situation You avoid situations that might cause you to feel anxious Your worries feel very distressing or are hard to control You regularly experience symptoms of anxiety, which could include panic attacks  You find it hard to go about your everyday life or do things you enjoy As with any concerns about your mental health and wellbeing it’s important to talk through your concerns with family and friends and seek out professional help and support if needed. It’s also important to do what you can to help yourself. Written by: Kirsty Lilley (psychotherapist and 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.

Many of us have been living under a number of restrictions due to the pandemic. The transition back to a more familiar way of doing things is likely to take some time. As we navigate a way forward, we may begin to discover the complexity and enormity of the task that lies ahead as we begin to negotiate a new world and time. In the space of just over a year, the world as we knew it changed almost completely. Most of the important and meaningful areas of our lives were turned upside down. Though we will all have been affected in some way, we have all been on a very different personal journey. And as we enter the next period of transition and adjustment, it’s important that we support ourselves and each other. Emotional self-care is vital to help us navigate the challenges and opportunities ahead. And we have to start by accepting that we are likely to experience a wide range of emotions. How are you feeling? All of us began this journey in very different circumstances and with varying resources, capacities and levels of wellbeing. So, it’s no surprise that we will each be experiencing a wide range of different emotions as we continue to process how our lives have changed. Whatever our experience, it’s understandable and normal to feel overwhelmed by both pleasant and unpleasant emotions. How we respond to and manage those emotions will determine the impact on our health and wellbeing and our ability to manage this transition process and period of change. Many of us may feel understandably anxious about the ongoing threat to our health and that of our loved ones. There will also be those who feel anxious about the easing of some lockdown restrictions because they would simply rather stay at home, having found their lives enriched in some way; more time with children, avoidance of the long and busy commute to work and a return to a slower pace of life. Others may have experienced the difficulty of social isolation and loneliness and may be feeling overwhelmed at the thought of facing further restrictions in these winter months. There will also be understandable sadness and grief as we try to comprehend the many different types of loss we’ve experienced and will continue to experience during this time. Some will have lost loved ones directly to Covid-19. Others are coming to terms with the loss of livelihoods, financial security and hopes and aspirations for the future. There will be ongoing financial challenges and the operating environment within the workplace is likely to be complex and challenging for some time to come.  In addition, many of us will have experienced anger and frustration at the seemingly inconsistent and complicated messages we have received from authorities and other institutions in which we have placed our trust to help us navigate these times. Of course, interspersed with the many difficulties we’ve faced, there have been precious and joyous moments which we might treasure. Many people have reconnected with family and friends and been reminded of the importance of loving and supportive relationships. We may have discovered things about ourselves that we never thought possible; new levels of flexibility, resourcefulness, resilience and compassion. You may have even had the chance to explore a new skill or hobby. These positive changes often give rise to feelings of love, joy and happiness, a new sense of direction and hope. Even amidst the challenges we all face.  It’s complicated Whatever our individual situation, our emotional response is likely to be complex, ever-changing and non-linear. And to top it all, we also tend to have feelings about our feelings. For example, perhaps you’ve felt guilty about feelings of happiness when others are suffering, or frustration about our increasing levels of anxiety and the effects it has on us and those around us. One thing is certain. The situation is complex. We have no frame of reference and no clear-cut road map ahead of us. We are all trying to do the best we can in very challenging circumstances.  Through all of this it’s important to remember that your emotions are valid, understandable, normal responses to a very abnormal situation. It can also help to keep in mind that although they can sometimes be distressing and difficult to manage, our emotions are trying to protect us and give us valuable information to navigate and understand the world. They help us assess situations and make decisions, and they add colour and texture to our experience. However, as they get increasingly intense, our emotions can begin to cloud our ability to access our rational brain and make wise and discerning choices. Left unchecked they may prompt us to behave in ways that are unhelpful to us and those around us. Intense emotions can also have a significant impact on our ability to learn effectively, develop healthy and reciprocal relationships, remain physically healthy and be creative or innovative. It’s therefore vital that we learn and develop skills to manage emotions in a way that’s helpful; understanding how to work with them instead of resisting emotional experiences or blocking them out altogether. Unfelt and unprocessed emotions don’t just simply go away. Instead they reside in the body causing us pain and discomfort.  So how can we learn to manage our emotions? Instead of letting them have power over us, can we learn to regulate our emotions so that we can make wise and kind choices about what we do next? The answer is yes.  The RULER technique Dr Mark Brackett, Director for the Yale Centre for Emotional Intelligence, has dedicated his life to studying emotions and sharing what he has learned. His RULER technique, outlined below, can help you learn how to manage your emotions effectively and safely.  Remember that emotional management is a skill that can be developed and learned over time, but like all skills, it takes practice and commitment.  Recognise - Learn to recognise and identify what you are feeling. Notice how a feeling manifests itself in your body. What physical cues tell you that you might be starting to experience anxiety, anger or frustration? How do your thoughts change? What behaviours do you notice yourself adopting when this feeling arises? Understand - What are the causes and consequences of a specific emotion for you? See if you can identify what triggers certain emotions. Keeping a mood journal for a couple of weeks may help you identify the particular circumstances that cause you to feel a certain way, whether they be external events or an internal trigger such as hunger, lack of sleep, changing hormone levels or lack of physical activity. Ask yourself what you typically do when these emotions arise and whether this behaviour is helpful or not to you or those around you. Our actions have consequences and it’s helpful to remind yourself of any benefits and gains to changing and modifying your behaviours to keep you motivated.  Label - Build an emotional language Labelling will help you differentiate and describe the full range of human emotions that you might be experiencing. This will make it easier to express your feelings and better understand the messages they’re conveying.  For example, anger is often about dealing with perceived injustice. Sadness is usually an acknowledgement that we have suffered a loss of some kind. Disappointment can stem from unmet expectations. Once you’ve recognised an emotion and its meaning, labelling it can help you distance yourself from it. You might even say something like, ‘here is anxiety’, ‘there is some anxiety around at the moment’ or ‘I am experiencing some anxiety at the moment’. This conscious action will buy you some time—a pause in which you can reflect before you act upon what you’re feeling and decide whether that action is wise or helpful.  Express - Externalise your feelings Talk through your feelings with someone that you trust. Or if you prefer, keep a journal or try to find a creative outlet. Having a safe sounding board or space to share and express your hopes, fears and thoughts can give you perspective and a chance to reflect and learn.  Regulate - Put helpful behaviours into practice Identify the story you’re telling yourself and ask whether it’s helpful or true. Recognise the behaviours which influence whether you feel more or less of an emotion and adjust your actions accordingly. Practice skills which help you regulate what you’re feeling such as meditation, yoga, physical exercise, breathing exercises and guided visualisations. Regulating your emotions gives you time and space to make decisions and respond to situations in a healthy, positive way.   Remember, developing these skills is a life-long process and we are all on different stages of the journey. But you’re not alone. Whether it’s sharing with your friends and family or talking with a professional counsellor, reach out for the help and support of others if you are feeling overwhelmed and your emotions are beginning to become unmanageable. Let’s face what’s next together. Written by: Kirsty Lilley (psychotherapist and 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.

High chances are you’re struggling with lockdown fatigue —the inevitable psychological fallout of Covid-19 and all it has brought with it. It’s the reason so many people are feeling exhausted, irritable, drained of energy and motivation — when they’re doing less than ever.  The way in which our lives have transformed in such a short space of time has heavily impacted our daily routines, as many individuals no longer have to wake up at a certain time in order to be punctual for work or college. With such unending disruption to our normal lives, affecting every activity and social interaction we have, it is important to focus on what we can control. So, what can we do to address some of this lethargy?  The routines in our daily lives can be a good place to start as these will give us a structure to hang our day upon and bring us a guaranteed level of certainty, which is so lacking right now: Don’t be so hard on yourself One of the most common things people do when they are experiencing fatigue is beat themselves up for not doing more.  This is counter-productive and results in feeling even more downbeat about lacking motivation.  Instead, tell yourself that the feelings of lethargy will pass and are only temporary.  Give yourself a break – stay in bed a little bit longer, stay up watching TV a little later and eat whatever gets you through that day.  The key thing here is this is a temporary situation. Give yourself the day off and start afresh the next morning. Refresh your routines It’s fair to say that as we are all feeling drained and despondent, thinking “what’s the point” with it all, it would be easy to allow the routines that give us structure and meaning in our day can be discarded too quickly.  It is important to adapt and refresh these instead. Changing small details about our routines can make them easier to stick to - taking a walk outside before you start your day, introducing a no-screen coffee break during your morning, or committing to making a connection with one friend or family member every day – either a phone call, social media connection or email.   Equally, so all the days don’t blend into one, create new routines for different days – yoga on Monday and Sunday, gardening on Tuesdays, baking on Thursdays, pampering spa nights on Fridays and so on.  The trick here is to break the monotony but not the positive habits that bring us comfort. Get up and move! We all know the many benefits we can enjoy from a little exercise. It is the one sure way of elevating our mood – creating a bubble bath of chemicals in the brain!  Taking a 20-minute walk outside, building in some stretches or yoga into our day, or jumping into the sea if we have access to the coast will help to reinvigorate our energy levels. Incorporating any movement into your day is vital in counteracting the damage of sitting crouched over your laptop for eight hours or more. The most important aspect here taking it day-by-day and step-by-step. Change your mindset This is easier said than done but can pay dividends to our mental health. Instead of reminding ourselves how hard the current lockdown is, how bored we are, how we miss our friends and family, or how much we need a holiday, try practising acceptance instead. Repeating the same negative mantras can retrigger your despair and frustration. By reframing your negative thoughts into more positive ones of acceptance, life starts to look very difficult before too long. Learning about re-framing the negative from someone like Edith Edgar in her book The Choice is a good place to start. She asserts that happiness is a choice, and acceptance is a key part of this. This strategy helped her survive and thrive despite spending years in Auschwitz’s concentration camp during the WWII.  She explores how we can be imprisoned in our own minds and shows us how to find the key to freedom. As Oprah Winfrey said of her story: “The Choice is a reminder of what courage looks like in the worst of times and that we all have the ability to pay attention to what we've lost, or to pay attention to what we still have”. And, so to sleep. It cannot be overstated how important getting plenty of shut eye is.  It is the one single wellbeing routine that we can practice which delivers the biggest return on our health. An optimum of 7-8 hours allow us to enjoy 5 REM cycles which is key in obtaining that deep sleep so important in maintaining our circadian rhythms which keep us physically and mentally fit. Avoiding caffeine from 12 noon and blue light two hours before bedtime, while ensuring a cool, completely dark room will all help you maintain a great sleep routine. 

Three Chartered Accountants talk to Accountancy Ireland about what worked and what didn’t in 2020, and the changes they have made to ensure success in both their work and personal lives in 2021. As we moved into 2021, so did the pandemic, lockdowns and working from home. Three members of Chartered Accountants Ireland – Larissa Feeney, CEO of Accountants Online; Maeve Hunt, Associate Director at Grant Thornton; and Kevin Nyhan, Credit Manager at AIB – describe what made their 2020 difficult, how they overcame those challenges, and what they hope to change this year. Goal-setting and disconnecting Larissa Feeney, founder and CEO of Accountant Online, has found that making realistic goals and not loading up her task list has kept her going during the pandemic. As a company, we were lucky when the pandemic hit as we were accustomed to remote working and automation, but adapting to working from home during a lockdown is challenging for everyone. I put a routine in place from early on: get up at 6.30am to do some reading, yoga and meditation before going for a walk. I am ready for work at 9am. If I keep to that routine consistently, it keeps me focused for the day and on an even keel.  Every Sunday evening, when I am relaxed, I set out all my weekly goals – both work and personal – and there is a great satisfaction to ticking those off during the week. At the start, I tried to motivate myself by putting lots of things on the list but that only served to make me feel stressed, overwhelmed and anxious, so I ensure the list is realistic and follows SMART (specific, measurable, achievable, realistic, and timely) principles. All my weekly goals contribute towards my monthly goals, my annual goals and my five-year goals. I know that I have higher energy in the early part of the week, so I take on the harder tasks during those days.  I have three children at home, so homeschooling means that you can’t give both home or work life 100%, but we are all doing our best. We have to go easy on ourselves and know that we cannot operate at the same level as before the pandemic, but we will get back to those levels one day.  To disconnect, I read in the evenings – but books that are good for the soul, rather than the business and leadership books I read in the mornings. Walking and getting out in the fresh air always helps. At home, a different person makes the lunch and the dinner every day and we take turns to pick a family movie to watch together.  Apart from ‘getting back to normal’, what I would like to change this year is the further evolution and development of the team and further investment in automation and innovation. Personally, I will continue to work on the home/business divide, which can always do with improvement. Stick with a routine in 2021  Maeve Hunt, Director of Audit and Assurance at  Grant Thornton, first thought the same day-to-day routine would get her down, but it has proved to be a winning habit.  When the pandemic hit last March, we scrambled to leave our offices and head home with monitors under the arm (quite literally) to enter this new way of working. For many, it was a balancing act of working at home in shifts and looking after children. For others, it was an isolating moment in time with no one sharing their working environment. What we needed was a new ‘routine’ of working. Is there a word that is more uninspiring and dull than ‘routine’?  It is a word we want to escape from. We want to travel the world and hide from routine, and seek exciting new opportunities. Can we be creative if we are in a routine?  If we have learned anything from the last year, it’s that routine may be dull, but it is familiar and dependable. A good routine has been key in order to live a somewhat enjoyable and productive working and personal life through the pandemic.  What worked for me was starting my working day earlier, taking an extended break in the middle of the day to ensure I homeschool my five-year-old and play with my two-year-old.  Inevitably, this meant working at night but I found that the shorter, focused periods of work I was completing actually made me more productive. That became a good motivator for me. What I found most challenging in that first lockdown period was how easy it was to go from day to day without talking to another member of my team. I quickly realised that the part I loved most about my job, and missed most during the health crisis, was collaboration.  Scheduling a daily chat with a member of the team has really helped with this. These social calls have helped me disconnect and give me energy for the rest of the working day.  So where do we go from here? There are many things I would change about the last year, but I think I’ve learned a lot about the importance of sticking to a routine that offers a bit of variety. It may not be the traditional working day in the office, but it is all about balance.  It is ensuring you disconnect in the day and take extended breaks. The beauty of working at home is the ability to get back time, cutting out commutes, inevitable down time and unproductive moments in the office. Use this time! Use it to clear your head, go for a walk, read a book, play with the kids. You will be all the more productive for it. A few tweaks to that dreaded routine, which we believe kills all imagination, might end up providing us with enthusiasm and energy for our daily life.   The importance of connections and disconnection  Kevin Nyhan, Credit Manager at AIB, has gone into 2021 wanting to reconnect with his colleagues and knowing the importance of leaving work behind at the end of the day. I was fortunate in that I had been able to work from home a few days each month before the COVID-19 crisis, so it wasn’t a completely new experience to me. However, there’s a big difference between doing it occasionally and working remotely on a permanent basis.  From the start, I’ve made sure to form and try to keep a daily routine, similar to what I did when I was in the office. I get up at the same time each day, try to start and finish at the same time, as well as taking breaks and lunch around the same as I would have done in the office. I have found that really helps to maintain some sort of difference between work and home.  Working on my own all day, I do miss the social interaction of work. At the start of the pandemic, like most, I tried group zoom calls and quizzes but, as we all know, it’s hard to have group discussions via video call. Instead, I now make the point of scheduling a short video call each week with a colleague or friend to have a coffee and a chat and that does help keep in touch with people. I’m fortunate to have a spare room to work from so I can close the door in the evening and try to leave work behind. However, it can be difficult to switch off when you’re just walking from one room to another at the end of the day. The commute between the office and home was useful to disconnect from work-mode and I do miss that break between home and work. I now take a short walk in the evening after I finish work. That 20 minutes really helps me to disconnect. Plus, my dog is delighted with all the walks he is getting these days.