We live in uncertain times and in a world of constant change.  We have to adapt very quickly to new restrictions and lack of freedom.  This comes at a price for our physical and emotional wellbeing. It is important that we focus on ways we can build our resilience and tackle our stress responses.  In the pre Covid-19 world, anxiety and depression were some of the most common mental health problems in western society, with 10% of us experiencing anxiety in the past year. With so much change in our lives, it’s inevitable that some of us will experience more anxiety now than we did before the pandemic.  Try these 4 simple techniques, to help ease anxiety and leave you feeling more relaxed. 1. 7/11 breath Closing your eyes and: Inhale to a count of 7 Exhale to a count of 11 Aim for 10 rounds of the 7/11 breath each time you practice This will help you feel calmer because the longer exhale stimulates the body’s relaxation response. 2. Altering the sensation Close your eyes and notice where you feel anxiety in your body Visualise what colour and or shape the anxiety would be Imagine how the colour and shape would need to change for the feeling of anxiety to be manageable and ok 3. Shaking off the stress When we experience anxiety, the stress hormones of adrenaline and cortisol run through our bodies. To break down these hormones we need to move, so shaking your body is a very effective way to release anxiety. Simply shake your arms, legs or torso vigorously, focusing on areas that feel uncomfortable. You could put on your favourite music! 4. Dialling down Close your eyes and imagine as vividly as possible a dial with the numbers 1 to 10 on it See or sense the needle registering at the number that best represents how anxious you feel right now Look at the dial and choose to turn it down to the amount of emotion you feel is appropriate to the situation 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.

Career conversations can be nerve-wracking at the best of times; adding the pandemic and homeworking into the mix makes it even more challenging. The way to crack this, says Louise Molloy, is to think through the problem rather than just about the problem. It’s that time of the year when career discussions abound. While this is always an anxious time, with COVID-19 and working from home added to the mix, I’m hearing about fear of being seen as negative, complaining or not supportive when there are legitimate concerns about promotions and upward mobility. This results in frustration and disappointment as teams fail to have the conversations needed. Having sat in both the reviewer and reviewee’s seat, and now coaching clients in this area, I’m reminded of Simon, an ambitious and capable guy who was keen to progress. His boss was relatively new to the organisation and, while he met targets, he struggled to get buy-in from the team and their stakeholders. Simon was full of ideas on how to restructure the team to allow more room for collaboration and creativity, and he was willing to take on more responsibility to deliver this. Previous discussions were taken as personal criticism by his boss, so Simon felt unable to raise the issue again without being seen as unsupportive. Sometimes when situations get emotional and we feel scared or rejected, we fail to see it objectively. He told me that the company needed results, innovation, and good engagement. So, putting on that company ‘hat’, Simon had to consider a few things: How can I contribute more? What is the work that needs to be done – for the company; for the team; for me? The key here is to be honest with yourself and ignore experience or everything you think you know about the company/culture. Imagine I’m the team leader – what do I need to achieve? What am I afraid of? What is my biggest challenge? What allies do I have and need? Really think about your team leader as a person within a system and how it feels to be in that situation. How do I need to present my view of how I could contribute and the work that needs to be done to meet my boss’ priorities and challenges? Reframing what you want to say in this way helps build trust and buy-in, showing you recognise and respect your boss’s position. What do I want to achieve in the session? This conversation is only the beginning, not the end. Share observations on where projects didn't go well (with supporting evidence). Make constructive suggestions, such as starting a working group with different people from various departments, so you can ensure alignment and best ways of working. After considering the above four points, Simon decided to put together a working group comprising members of his own team as well as people from other departments. By doing this, he revised the reporting process, improving quality, freeing up resource time for more innovative insight sharing. He got great feedback, leading to more delegation from his boss. It took a while to get promoted, but in the meantime, his working life had changed. He was happier, more influential and had a clearer view of how he could move his career forward. The questions above are designed to challenge you to think the problem through rather than just think ‘about’ it. This, in turn, will change how you will feel about the conversation ahead. Rather than a battle, it will feel more like you and management are in it together. Remember, if you always do what you always did, nothing changes. So, give it a go. Challenge yourself to answer those questions and see where it leads you. Louise Molloy is a director at Luminosity Consulting.

We are in unpredictable times and 2020 taught us to cherish what we have, particularly family and friends, take nothing for granted and look after our physical and mental health. Certainly, getting a fresh start in 2021 is really appealing and creating some new year resolutions or goals means we start off on the right foot.  New habits and behaviours can be challenging they don’t happen overnight and can take commitment and dedication.  The brain does not like swift, abrupt change, but benefits can be very worthwhile, so think of this as an investment in yourself. The top ten resolutions each year include: Exercise more Lose weight Get organized Learn a new skill or hobby  Live life to the fullest Save more money / spend less money Quit smoking Spend more time with family and friends Travel more Read more Most of us can relate to some or all the resolutions listed. Resolutions and goals are unique to each of us, so perhaps before you create them consider the questions below: How would you like to feel? Will the resolution help you get there? Would you recommend this resolution to a friend of colleague? How will the resolution impact you? Are you removing something and simply making a change? What is the improvement you want to make and why? When it comes to new year resolutions almost half of us are unsuccessful at fulfilling them, so perhaps we need to consider how we approach them? Below are some tips which may help to keep you on track and ensure success in 2021 Be mindful When embarking on changing a habit or behaviour it is important to prepare mentally by taking a step back and taking stock. When thinking about any change try to keep in mind: Change should be gradual Build on smaller changes Remain positive Accept that there could be setbacks and allow for them Own them Ensure the goals you have set are yours and that this is something you want and not something which you think you should be aiming for. You have a far better chance for success if you are intrinsically motivated to reach your goal Be realistic Do not create a long list, limit the number of resolutions you commit to. Be selective about the ones which mean the most and are the most attainable for you.  Be specific It’s easy to set goals which we cannot achieve, so take some time to ensure they are achievable. A good suggestion is to use SMART to help you create them: Specific - What do you want to achieve, break it down be specific Measurable - How can you measure if you have achieved it e.g., walk a mile in 20 minutes or lose 10% of your weight Attainable – Is the goal or resolution attainable e.g., this is not a good year to include world travel, but it might a good year to travel your corner of the world Relevant - Keep it relevant to you, your life and how you want to improve it Timeline – Give yourself an appropriate deadline to work towards Small wins Break them up into small pieces.  As you tick off each box, your confidence will grow with each small success and spur you on. Share them By keeping the resolution to yourself you can fall into a trap and give up at the first hurdle. By sharing these with others you become accountable and less likely to forget or give in. You could also find that by sharing, other like-minded people may join you. Keep going Setbacks happen, but it is how you handle them that counts. Own the setback, understand how and why it happened and move on. Remember “the journey of a thousand miles begins with one step” Lao Tzu.

Stress and anxiety are often mentioned together, but they’re not the same thing. In fact, anxiety can be caused by stress – it’s what you feel when you’re uneasy about something, when you worry or when you’re afraid. Most people experience some level of anxiety from time to time. In many situations, feeling anxious is perfectly normal – if you’re taking your driving test, for instance, or going for a job interview. But once the situation has passed, your anxiety should disappear too. It becomes more of an issue when you feel overwhelmed by anxiety on a more frequent basis – or all the time. Anxiety can cause a range of physical and emotional symptoms, such as: Faster breathing or shortness of breath Increased or irregular heart rate Feeling tired but not being able to sleep Light-headedness or dizziness Headache Feeling restless, unable to concentrate Sweating or having hot flushes Feeling constantly on edge Fearing the worst (having a sense of dread) Feeling that other people are looking at you Not being able to stop thinking about negative things Not being able to motivate yourself   Anxiety levels Mild anxiety Generally speaking, mild anxiety is the type that most of us experience on a day-to-day basis during certain situations. You may have an uneasy feeling in your stomach, and you may feel your pulse increase slightly. But anxiety at this level can also be beneficial, as it can help you to focus and increases your alertness. Moderate anxiety Moderate anxiety is similar to mild anxiety but can become more severe and overwhelming, making you feel more nervous and agitated. Moderate anxiety can mean you place your complete attention on the thing or situation that’s making you feel anxious and ignore everything else around you. You may start to experience stronger physical and emotional anxiety symptoms such as muscle tension, sweaty palms, a shaky voice, back pain and changes in your sleep pattern. Emotionally you may feel more sensitive and excited than normal, and you may also feel less confident. Severe anxiety Severe anxiety is the highest level, when you stop being able to think rationally and experience severe panic. You may feel afraid and confused, agitated, withdrawn and you may also find it difficult to think clearly. Your breathing may quicken, and you may start to perspire while your muscles will feel very tense. Anxiety disorders There are also several anxiety disorders, including generalised anxiety disorder (GAD). Unlike being anxious about a specific thing or situation, GAD is when you feel anxious about lots of different issues, often for no good reason. Post-traumatic stress disorder (PTSD) Post-traumatic stress disorder (PTSD) is a specific type of anxiety, where you feel very stressed or fearful about something traumatic that’s happened to you. Panic disorder Panic disorder is when you have panic attacks on a regular basis. A panic attack can make you feel nauseated, sweaty, shaky and lightheaded, and you may feel your heart beating very quickly or irregularly (palpitations). They may not be harmful in a physical sense, but panic attacks can be very frightening. Phobias Phobias are also a type of anxiety disorder. You may have a phobia when you have an overwhelming or exaggerated fear of something that normally shouldn’t be a problem. Depending on what type of phobia you have, it can seriously affect your daily life as well as cause a great deal of distress. Social anxiety disorder – or social phobia – is a type of phobia where you have an intense fear of social situations. If you think you may have the symptoms of an anxiety disorder or if anxiety is a constant issue in your life, it’s important to get the advice of a qualified healthcare professional.  This article was kindly provided by CABA

When I failed SFMA and Financial Reporting, it felt like an unexpected break-up. I hadn’t anticipated failing. All that time invested in study and now I had to start all over again! Work smarter, not harder But that’s just it- you’ve already put in the hard work and laid the foundation. You are not starting from scratch. This time round it’s about working smarter, not harder. Use your time and energy wisely. Take a few days for yourself if you need to. It is a form of loss and can be a very lonely time. Talk things through with supportive people, indulge in some self-care and do things that make you happy. I remember the Partner in my Department calling me at the time and encouraging me to “get back up on the horse!”. That’s what I did and know that you can, too. Ways to get back on track Capitalise on the time and energy you’ve already invested studying by preparing for the repeat in the following ways: Boost your confidence. It’s helpful to write down all of your achievements to date, as far back as you can remember. Look at them- aren’t you proud?   Reflect on your study routine and exam technique. Be honest with yourself: -What do you need to do more of?  What do you need to do less of? -What should you do differently? -What can you start doing? -What must you stop doing altogether?   You know best! What resources are available to help you? You are not on your own with this challenge. Utilise the resources available to you, which include: -          Role models- Senior colleagues may surprise you by sharing their stories of failure with you. When I realised that others ahead of me had failed, I felt less alone and also realised that I could still advance in my career even after this set-back. You can learn from others how they achieved success when it seemed impossible. -          Additional classes and grinds-Taking additional classes run by Chartered Accountants Ireland was really valuable. A group of us who were repeating also arranged a day of grinds which was very beneficial. -          Help from colleagues and peers- Reach out to people who have sat exams recently. I received a great deal of support from colleagues the year ahead of me when I struggled with past paper questions. Don’t be afraid to ask for help and advice. Most people will be happy to assist, as they’ve been there too! You might also arrange calls and study sessions with others who are repeating where you can share thoughts. -          CA support- CA Support are here to assist you and can be contacted on email at casupport@charteredaccountants.ie or on 01 637 7342 or 086 024 3294.  There are also other video supports and articles available on our site.   Ease back into study by reading relevant articles that make the subject come to life for you and keep it interesting. Make it an activity that you enjoy and build your confidence back up this way! While the process is still fresh in your mind, going through as many sample questions and past papers as you can may be easier than immediately going back to the text books.   Take time for you every day. Your well-being is more important than anything else, so do something that you love daily. Prioritise yourself and make sure that you eat well, get enough exercise, fresh air and rest. It sounds simple, but it’s easy to have tunnel vision when in study-mode. And finally… This experience is a tough one to go through. It might feel very unfair, stressful and worrying. Please know that even if it doesn’t seem like it right now, it will all come together in the end and although it sounds cliché, you will be stronger. You may become a future specialist in an area because of the additional time you’ve had to spend studying it! Opportunities can come from the most surprising places. As you continue your studies, celebrate the results that you have already achieved in your life! By Charlotte Keating. Charlotte is a Chartered Accountant and the founder of Act On It Coaching, www.actonitcoaching.com  

Our lives have changed a lot since March. The constant newsfeed draws our focus back to restrictions or bad news, making it difficult to see any positive outcomes, but there are many new behaviours we have developed that we don’t want to give up.   What are the lockdown habits you developed in the last few months? Maybe you tried and kept some of these:  Enjoying an early morning walk Having breakfast with your kids Exploring, and appreciating, your local area Getting out in nature every day Embracing online learning Tackling that big DIY project and much-avoided clear-out Developing new gardening skills Learning to cook or bake Starting to play an instrument Binged on box sets Caught up with friends on Zoom As new agile and flexible working arrangements will be key benefits for most people, but what smaller changes made to your day-to-day life are now non-negotiable? Are there any healthy habits you would like to keep? Family meals There was nowhere to rush off to, so families got to enjoy meals together again. This was certainly a novelty for anyone with teenagers at home or if a parent had a long commute. Sitting together as a family to enjoy a meal became the norm, so holding onto this habit would be beneficial for everyone. Community As movements were restricted initially people explored their local community a bit more. No commute meant we saw neighbours we had not seen in a long time. There are many heart-warming stories of people helping each other within a community setting. This sense of community had been lost in the hustle and bustle of daily life and has found a welcome return and hopefully, we will keep and cherish it. Activity/Health Some people binge-watched box sets, and some binge walked and did daily workouts online. Daily walks became very popular and we enjoyed nature again. Being active and having a healthy heart is always good, so hopefully, we will be able to carry these activities into the future. Self-care The last few months have been a time of anxiety and stress, particularly if you have a vulnerable person in the family. To manage stress and anxiety many people took us meditation or yoga. Both are healthy skills with many benefits, so are always good to have and maintain. Appreciation Above all else, the crisis has taught us appreciation. To take time to consider our surroundings, our family, friends, and appreciate all that is good in our lives. It has allowed us to reflect and consider changing things which were not so good for us.    By showing appreciation and reflecting we are more aware and conscious that others may need help or support, and this is the best habit we could take forward and keep.

Burnout has been creeping into our workplaces and greatly affecting our lives, even before COVID. Noel O’Callaghan outlines how you can identify burnout and manage your work-related stress. Increasingly, we are hearing about how workplace stress is on the rise, especially where work and life both feel uncertain and unpredictable. In a new survey from the Department of Work and Employment Studies at the Kemmy Business School, 60% of employees in Ireland are feeling more stressed since the onset of COVID-19. As we become so ingrained in the day-to-day routine while meeting the needs of employers or customers, we can miss the alarm bells warning that what was a somewhat natural and manageable stress is now morphing into burnout, something considerably more serious. Work culture seeks to identify and label what they call ‘high achievers’ but, unfortunately, delivering more and more with less and less is often the only criteria needed to earn the distinction. Day to day, month-end to month-end, quarter-end to quarter-end, the relentless pace of work makes it seem impossible for someone to put their hand up and say, “Stop. I need to rest”. If you combine this with a personality that is wholly-committed to doing a good job, has a fear of failure, or is unsupported either at work or at home, then you have a recipe for disaster when it comes to excessive stress or burnout. Signs of burnout What are the tell-tale signs of burnout? Burnout can lead to physical and mental exhaustion, a feeling of detachment, or a feeling of never being good enough no matter how much you deliver. Are you: terrified of going to work every day? always tired? disinterested in participating in hobbies outside of work? getting little enjoyment in anything and no motivation to seek it? feeling stuck, with little or no light at the end of the tunnel? (Sometimes these can also be accompanied by unusual physical aches and pains.) These are just a few of the more common red flags, but it can be different for everyone. The great news is that burnout is treatable. Taking breaks, knowing your limits, and watching out for situations or people that elevate the stress can help. However, there are also huge benefits gained from working on your relationship with work. I-It and I-Thou Martin Buber, a theorist and 19th-century Austrian philosopher, suggested that humans have two approaches to the way we interact with people, things and nature. One is an ‘I-It’ approach where we objectify whatever we are dealing with and seek to get as much out of it for ourselves as possible and the other is an ‘I-Thou’ approach, where we turn to the subject as a partner and seek to relate more to it for the mutual benefit of both parties. There is a recurring theme that I see is in relation to how people interact with their career and the workplace. A pattern emerges over years whereby one relates to their career, work or co-workers from an I-It standpoint, viewing it as a means to an end, which can cause the relationship with work to become so unhealthy that people become ill. Having a more constructive relationship can alleviate the symptoms of stress and burnout and instil a sense of nourishment into the workday. We should aim to shift the relationship from I-It to an I-Thou and think of work as something to be engaged in, enjoyed or experienced.  Noel O’Callaghan FCA is a qualified psychotherapist.

We all like to feel valued at work and know that what we are doing matters. Showing appreciation is a great way to convey this to others. Often, people will be unaware of how to best express appreciation to their colleagues. Charlotte Keating provides some simple ways of how you can enhance your connection with the team, even when you can’t physically be in the office. Stephen Covey said in his bestseller, The 7 Habits of Highly Effective People: “Next to physical survival, the greatest need of a human being is psychological survival; to be understood, to be affirmed, to be validated, to be appreciated.”   Sometimes, a simple ‘thank you’ is not enough.   It’s good to be aware that we all have different ways of receiving appreciation. What makes one member of the team feel appreciated may not necessarily make another feel valued in the same way. According to research by Dr Gary Chapman and Dr Paul White in their book The 5 Languages of Appreciation in the Workplace, we all have a primary language of appreciation. Even though we can accept appreciation in other ways, we will not feel fully valued at work unless it is communicated in our primary language. This means that the intended message may get lost in translation and not have the result the sender anticipated.   The five languages of appreciation Knowledge of these five languages can make you aware of your own appreciation preference while also helping you advise which methods of appreciation your colleagues may respond to best.   1. Words of affirmation This is verbal praise which makes others feel validated. It is the most common primary language of appreciation in the workplace.   Ways to express words of affirmation to a colleague   Sometimes, a quick “thank you” in person or by email is sufficient; however, it’s best to be specific and to use the person’s name, e.g.: “Sarah, I just wanted to let you know that I really appreciate you being such an organised person. It’s been especially helpful during this crisis knowing that there is a structure in place.”  It’s worth remembering that some prefer to be acknowledged in private (in person or via a call/email or a handwritten card), while others like public praise (which could be done from a distance though cc’ing relevant individuals or thanking them on a group video call). 2. Quality time Here you are spending time with your colleagues and giving them your undivided attention – even just a few minutes during the day to discuss their progress on a project, allow them to vent frustrations or seek advice.  It is possible to spend quality time remotely – and it is important for one's mental health to do so when physically working away from others. How to spend quality time with a colleague   Schedule a video call with them, even if it is just to have a quick, non-work related chat to catch-up. Avoid distractions during the call.  Keep all of the team appraised of relevant matters, particularly when the casual interactions of a shared work environment are not possible.  Organise a video quiz with the team, or online after-work drinks  Using the “breakout room” function provided by some video conferencing platforms like Zoom is a great way to split up a larger group, making it easier to have more manageable conversations that everyone can participate in. Have a virtual check-in during the day, just as you might stop by their desk to say a quick hello. 3. Acts of service While we all have our own roles and tasks to complete, working collaboratively and helping out colleagues is a great way to show that we value them.   How you can show appreciation by helping out a colleague   One of the main requests in an office is for support with technology, and you may still be able to provide remote assistance to colleagues having technical issues, e.g. helping with video call accessibility. Simply ask, “is there anything I can help with?” and reassure them that you can spare the time if you have it. Clarify what area they need help in and how to go about the task before starting it. Schedule calls at a time of day that works best for them. 4. Tangible gifts Give a thoughtful gift to a colleague. The material value is not important, only the thought that goes into the gift. How to give gifts to show appreciation  Personalise it – gift them a voucher for their favourite restaurant. Keep it simple – arrange for nice coffee beans to be delivered to their door or, if you’re in the office, drop a cup of coffee to their desk. Send a “certificate of appreciation” via email or post. There are various templates available online. 5. Physical touch This relates to appropriate, professional physical contact. Personal boundaries are incredibly important here. Naturally, this is the least common language of appreciation in the workplace.   Ways to use physical touch to show appreciation   A firm handshake, a high-five to celebrate a win or an appropriate hug. It is clearly impossible to handshake when social distancing. Virtual high-fives through screens or using appropriate emojis can get the same message of respect, appreciation, support and encouragement across to team members.  Determining your colleagues’ appreciation language Before you move forward with applying any of these appreciation languages, you should figure out a colleague’s preference first.   Observe how they show appreciation to others. Often how a person expresses appreciation reflects their preferred way of receiving it; and Listen to their main concerns, complaints and requests, which can provide clues as to what feedback or assistance they require.  Contributing to others’ wellbeing Anyone can make a positive contribution to the team through expressing appreciation, no matter what their role is. While it’s great to get encouraging feedback from a supervisor, peer support is so important, now more than ever, to keep motivation levels up. It’s not just about recognising results, it’s about recognising people and what we value about them.    Feeling genuinely appreciated boosts morale and well-being. It’s not our job to make others happy, but it’s important to remember that when we show regular, authentic appreciation, it raises not only the self-esteem of others but also our own.   Charlotte Keating FCA is a qualified life and business coach and founder of Act On It Coaching.

As the new school year approaches, anxiety is growing, and parents are conflicted. While we all accept the need for a return to school or college, it does mean that we must trust the plans and safeguards in place will work. Most children and teens are looking forward to returning to the classroom, however, the classroom will be very different, so as parents it is important to speak to your son/daughter before the term starts and ensure they are equipped and ready to adapt to the new ‘norm’ in school. You can support your child/teen through this transition back to school life. Here we have some top tips to guide these conversations: Ask how do they feel about going back to school? Listen carefully to the answer they may say what they think you want to hear. It is likely they will have mixed emotions, while they are eager to get back to the classroom, they have been safe at home with you or a trusted person for a long time now. Let them know that these feelings are ok and that everyone will most probably be feeling something similar. Set the scene. Give them as much information as possible. Most schools have been in contact with parents regarding the plans for re-opening and advised what is expected. The best thing you can do is make sure your son/daughter is informed, even if they are very young. Younger children can be assisted if they can see what is planned, so source photos or draw with them. Reassurance is key. Children are resilient, but they will need lots of re-assurance that returning to school is in their best interest. Their safety is a priority for their teachers, but they need to be aware of their own safety too. Let them know and understand how to stay safe in school e.g. washing their hands, not touching their face, listening to the teacher, and following the new rules. Keep the pressure off. Most children can adapt easily, but it will be a tricky time as a new routine needs to be established at home and in school, so be kind to yourself and don’t expect it all to happen overnight. Offer support, reassurance, and comfort, but don’t add any additional pressure, everyone will adapt at their own pace. Look forward. Much has changed since March and some of the changes in school will not be welcome. It is important to try and remain positive. This is not permanent and will end and we will be able to look forward and our feelings will change. Seek support. The transition may be more challenging to some children and they could find it difficult to adapt. If this happens speak to the school, they will be happy to help, remember they are doing everything they can so support students. If the difficulties persist and anxiety is becoming an issue seek support from your GP. Talk openly to teenagers they may be nervous about returning to school too, a lot has changed, including them and they could have worries you may not have considered. Teenagers still look to their parents for re-assurance and so it will be important that parents demonstrate confidence with the planed return to school. They learn essential social skills and how to interact with others, so encouragement is critical. You could also view handling the uncertainty and change   which was held by our Cork District Society recently. Teachers and school staff fully appreciate the apprehension and anxiety and want this transition back to school to work for everyone. They want to support students, ensure they are comfortable in school, and can continue to learn and move forward. By working together this can be achieved, with everyone playing their part.

In the same way that many of us found it difficult to get into a new routine in lockdown, it makes perfect sense that we will find it difficult to move on from there too. Remember, you have adapted and coped with change before and you will this time too. Understanding resilience and how to boost it will help us stay the course and finish the marathon. Personal resilience can be described as the capacity to adapt to adversity, while looking after your wellbeing. Resilience helps us to develop and maintain some balance in our lives during difficult or stressful situations. Boosting your resilience can help to protect you against challenging life experiences and prevent them from becoming overwhelming.  Awareness This is about being aware of the situation and acknowledging what’s happening, as well as recognising your own emotional reactions and behaviour, and the behaviour of those around you.  In order to manage your feelings, you have to understand what’s causing them and why. Understanding that setbacks are part of life Life is full of challenges. The trick is to learn from any setbacks and be willing to adapt to change. Setbacks allow us to start again. They give us an opportunity to reset and to rethink our approach. This is an important life skill. Having an internal locus of control Resilient people tend to have an ‘internal locus of control’. It means they believe the actions they take will have an effect on the outcome of an event. It’s important for our mental wellbeing that we feel we have the power to make choices that will affect our situation, our ability to cope and our future.  Ask yourself, ‘what can I do about this?’ There will be occasions when the answer to the question is ‘nothing’. However, analysing the situation gives you a sense of control. It highlights your choices. Very often the list of things you can do will far outstrip the list of those you cannot.  Strong problem-solving skills As we move out of lockdown it’s essential to calmly look at problems as they appear, explore potential solutions and work towards a successful outcome. Early on there may be a temptation to attempt to do too much, too soon. List a maximum of 5 things you’d like to achieve each day, put them in order of priority and then address them in that order. Stop regularly to ask yourself, ‘how is what I am currently doing contributing to what I want to achieve?’ At the end of each day, reflect positively on your achievements. Strong social connections Coronavirus has changed the way we socialise. Many of us will have made greater use of social media, many will have supported vulnerable people and some of us will, maybe for the first time in a long time, have spent quality time with our family. Research has highlighted for some time that stronger social connections in our lives increase feelings of happiness and self-worth. Those connections are valuable, so make time to interact with people in your life after lockdown.  Volunteering helps counteract the effects of stress, anger, and anxiety, makes you feel happier, increases your self-confidence and provides a sense of purpose. This could be a habit to take with you to boost your wellbeing as we move into the future. If you’ve been feeling isolated, use this exit as an opportunity to make a change. Perhaps join a club, take up a sport or re-engage with old friends. See yourself as a survivor, not a victim Instead of focussing on the negatives, focus on the positives as we emerge from lockdown and see yourself as a survivor. Ask yourself, ‘what opportunities does this situation present?’ whenever you’re faced with a difficult choice or situation. Ask for help While being resourceful is an important part of resilience, it is also essential to know when to ask for help. If you’re struggling, you won’t be the only one. According to the Mental Health Foundation, 1 in 4 people will experience some kind of mental health problem in the course of a year.  Far too many people wait too long before seeking help, especially men.  Article written by Richard Jenkins, Behavioural Psychologist and kindly provided by CABA

“I’m going to like you.   We’re going to be friends.”   …is what I said to my Management Accounting book, the week after the CAP1s.    Coming out of the exam hall, I knew that I had failed that subject. I’d put in the time studying, but didn’t understand it, and counted on enough of the theory coming up to cover myself. But it didn’t.    So each evening, after work, I’d sit down to study. Friends teased me for being such a nerd- the results weren’t out yet!   As predicted, I’d failed- scoring 25%. I continued to tell myself that I liked the subject as I studied. September came, and so did the repeat. I was on holiday and had just finished a hot air balloon ride when the Partner called me with the result- 62%. I felt sky high again!   The science part…   I didn’t know it at the time, but I had been practising “Neuro-Associative Conditioning”, a human behavioural science developed by Coach Tony Robbins. It’s all about changing our attitudes to increase our likelihood of success.   What’s your current association to exam success?   You want it, but thoughts of “what if I fail?”, “I just don’t understand it!” “I’ll do it later…” might be stronger in your nervous system. To get the results you want requires more than positive thinking- you need to change the meaning you give to study and actually feel good about doing it- from your head to your heart, right down to your gut!   There are no shortcuts to success, but here are some ways that you can re-programme your mind to facilitate it:   1. Begin with the end in mind   Think of the big picture and take time to question- why are you doing this? It might be painful to sit down and study when you want to do other things, but ask yourself “what pleasure is it going to bring to my life in the long term?”…greater security, increased opportunities, a sense of achievement?  Once you’ve done this:   • Write down what it is that’s driving you. • Spend a few moments daily, before you start studying, imagining your ideal future and reminding yourself that what you do in the present, will help to take you there.  • Really feel and visualise your success to get it ingrained in your nervous system. Get excited about it!   2. Get familiar and get it out of the way   We don’t like changing our habits. Therapist Marissa Peer notes that the mind instinctively rejects what’s unfamiliar to us and returns to the familiar. This keeps us alive, protecting us from things perceived as dangerous. But this approach doesn’t always serve us- sticking to the familiarity of studying theory didn’t work for me.    Good news though- studies show that it is possible to make what we don’t want to do familiar to us. We may even end up enjoying it!  You just have to start the behaviour. Do it before you get comfortable doing something else.    By consistently repeating, “I will make this familiar/I will like you”, you will.  You can choose how you feel about something- knowing this gives you control. Getting what you dislike doing out of the way by prioritising it is empowering.   3. Mind your language   Listen to the language you use to describe studying. Are the words “hate”, “painful”, or negative sound effects common? Switching to more neutral language makes the process far more manageable. Phrases like:   “I am determined to be a success, and I am prioritising my studies for me and my future”, or   “I am choosing to feel great about doing what I don’t want to do” are great for interrupting our mind from negative internal conversations.    4. Celebrate your wins   Focusing on your reward system will instil the habit of doing what you like least first. Maybe this is the lack of guilt/feeling of accomplishment by getting it done? Take your breaks and give yourself something to look forward to.    And remember…   Nothing is wasted. All the work you put in now will help going forward. Keep focused on that promising future of yours as you sit down with those books in the present!      Article written by   Charlotte Keating is a Member and Life, Business & Creativity Coach. With both trainee and managerial experience, she established Act On It Coaching to help fellow Chartered Accountants, trainees and other professionals achieve more balance and fulfilment in their lives. To get in touch or to find out more, visit www.actonitcoaching.com or contact charlotte@actonitcoaching.com  

To truly embrace diversity, businesses must view inclusion through an intersectional lens. Deborah Somorin explains why this is so important, both personally and professionally. Intersectionality was first coined by Professor Kimberlé Crenshaw back in 1989, and has gained common usage since. According to Womankind Worldwide, a global women’s rights organisation, intersectionality is “the concept that all oppression is linked… Intersectionality is the acknowledgement that everyone has their own unique experiences of discrimination and oppression and we must consider everything and anything that can marginalise people – gender, race, class, sexual orientation, physical ability, etc..”. In 2015, ‘intersectionality’ was added to the Oxford Dictionary as “the interconnected nature of social categorisations such as race, class, and gender, regarded as creating overlapping and interdependent systems of discrimination or disadvantage”. What does that mean? While Pride is a celebration of the LGBTQ+ community, it is also a protest, and intersectional Pride continues the fight for LGBTQ+ rights, as well as the rights of all marginalised communities in Ireland and around the world. Intersectional Pride Flag You’ll notice the Pride flag on the street and in some corporate Pride logos, such as LinkedIn and Chartered Accountants Ireland, look a little different this year. In 2018, designer Daniel Quasar started a movement to reboot the pride flag to make it more inclusive and representative of the LGBTQ+ rights we are still fighting for. According to Dezeen magazine, “Graphic designer Daniel Quasar has added a five-coloured chevron to the LGBT Rainbow Flag to place a greater emphasis on ‘inclusion and progression’. The flag includes black and brown stripes to represent marginalised LGBT communities of colour, along with the colours pink, light blue and white, which are used on the Transgender Pride Flag. Quasar’s design builds on a design adopted by the city of Philadelphia in June 2017.” Intersectional allyship To quote a recent GLAAD (formerly the Gay & Lesbian Alliance Against Defamation) statement: “There can be no Pride if it is not intersectional”. If we want to celebrate Pride in our profession in an inclusive way, we must make an intentional effort to celebrate intersectional Pride. If Pride doesn’t include the acknowledgement of other marginalised other communities, it is performative. The LGBTQ+ movement doesn’t need performative allies – it needs authentic allies who care about making the communities we work and live in more inclusive of all races, genders, class, physical advantage and sexual orientations. I’m a gay, black woman who happens to be a Chartered Accountant. If your organisation or community is choosing not to view inclusion through an intersectional lens, you are unintentionally choosing not to include people like me. Deborah Somorin ACA is a manager at EY, a member of the Chartered Accountants Ireland Diversity and Inclusion Committee and founder of Empower the Family.

Building a culture of inclusion and belonging is now more important than ever. Rachel Power shares her insights from PwC’s experience thus far. Not that long ago, we were all clear on our plans. Our strategies were set, with events and meetings scheduled in the diversity and inclusion calendar for the year ahead. All the behaviours and operating norms we took for granted changed in what seemed like the flick of a switch. COVID-19 has led to new terms in the diversity and inclusion (D&I) world, which we would not have understood just a few months ago. The main one at the heart of PwC’s strategy is ‘inclusive distancing’ – how can we all be more inclusive while maintaining a distance that is outside the norm. Another element that is core to our current D&I work is just how little has changed. While our medium may differ, the core elements of our strategy remain the same around inclusion, wellness and flexibility and focusing on tools and training for the future. Our long-standing D&I values have helped us navigate through this crisis, and this was supported in no small part by our investment in technology.  More important than ever Several items already high on our strategic agenda have helped us navigate and transition relatively seamlessly into this new remote working world, in which building on our culture of inclusion and belonging is more important than ever. Our D&I focus was on three areas before the arrival of COVID-19, and all three ring true during this time: Nurturing an environment of inclusion and belonging; Living our values, putting wellness and flexibility at the core; and Leveraging tools and training for the future. We set these objectives before the pandemic, but they are still as relevant now as ever. Transforming our workforce and the way we work requires us to have diverse, talented people from different backgrounds; people who have different experiences and who bring innovation, creativity, and fresh perspectives. No one size fits all This new era of working remotely – or smart working, as we call it – brings challenges that can present in different ways for our diverse team. We are all different, with distinct personal circumstances, and deal with problems in unique ways. Some people are balancing work and caring for their family; others may be away from their family and friends. Some have family on the front line, relatives who have been sick, or family members who may not be well. A one-size approach certainly does not fit all. While many of us worked flexibly before the crisis, our approach to flexibility has been taken to a new level. Arrangements that worked in the past are in many cases no longer viable, as many of our people now balance many things including work. The new world of flexible working may, therefore, involve doing some work very early and then taking a couple of hours during the day for caring responsibilities or exercise, before returning to work later. It is all about balance and finding ways to make it work. Again, this comes back to having inclusive and values-based leaders and ensuring that the right conversations happen so that the solutions work for everyone. Focus on wellbeing Focusing on the wellbeing of our people, particularly to support those struggling with a diverse range of circumstances, has been at the top of our priority list at PwC. Through our Be Well, Work Well programme, we provide a variety of supports including one-to-one psychologist sessions, parenting, nutrition and fitness classes, and we continue to host regular wellbeing seminars. Communicating regularly with our people, and in different ways, has been vital. From transforming our intranet into a ‘smart hub for smart working’ to regular emails, leadership briefings and FAQs, we continue to foster a culture of inclusion. There is undoubtedly more to do as the end to this pandemic is far from sight. However, our values, strategic direction, and technology will help steer us through this and ultimately strengthen D&I throughout our firm and beyond. Rachel Power is Diversity & Inclusion Senior Manager at PwC Ireland.

The ongoing Covid 19 crisis has plunged all Education organisations into embracing online learning and teaching. Educators have worked hard to adapt quickly and ensure students are supported and that teaching, and learning continues.  We have all learnt new skills and embraced technology which has enabled us stay connected with family and friends. However, online learning does not suit everyone as it requires a lot of self-discipline and can prove very challenging for some students. If you are a student who likes to attend class and is motivated by face-to-face interaction with your peers and the lecturer, making the transition to an online classroom could be daunting. Try not to think of the change to online learning as an obstacle but in terms of an opportunity to develop new skills and improve your self-discipline. Just by simply changing your mindset, it will expand your options, making you feel more positive and motivated. We have outlined some tips and guidance to help you transition and become a successful, effective online learner. Set up an appropriate workspace, with no distractions. To fully engage with the online content this is essential. Think about your living arrangements and find a space that works for you and those you share with. Be online ready. Be familiar with the software being used. If you have never participated in an online class/webinar, set it up on your device well in advance and make sure it works. Most applications have a quick tutorial with tips and set up guides and these are very useful. Set time limits. If you are studying online for a long period, eye fatigue can be a real issue so take regular breaks. It is easier if you build these into your schedule. Adapt your study plan. Timetables have been adjusted therefore you need to adapt your study plan to ensure you cover all the content and still have time to review and revise. Allocate time. While face to face lectures were cancelled, this does not mean you have time off.Studying for a professional qualification is demanding and will require dedication to ensure success. Stay engaged and use the online tools. If attending a live online session or webinar, use the chat forum to post questions, or if permitted you will be unmuted, and you can ask your question. This will assist the lecturer and your peers by making it more interactive and improve engagement. Draw on all supporting resources. Most online learning is not stand alone and only works effectively by using all the resources available to you. Share the experience. Peer to peer support is very important, as some online learners can become isolated. Set up a zoom or chat with your peers and discuss the topics and learn from each other, stay connected. Ask for help.The education team is there to assist and support you.If you are attending webinars, viewing online recordings and utilising all the resources available but still struggling, please let them know. The education team are available to help. Stick to the plan. Working remotely and online is hard, but by sticking to your study plan and taking regular breaks, you will remain focused and keep the end goal in sight. The education teams have worked hard to adapt and ensure you are equipped for your exams. There are extensive resources available to you.

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

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

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

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

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

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

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