What is Thrive?

With colder, darker days setting in, people may notice they experience a dip in mood, feel more irritable, fatigued and less motivated. The reason for this may be Seasonal Affective Disorder (SAD) or the less-severe form, the winter blues. SAD symptoms are very similar to depression but has a seasonal pattern. The HSE estimates approximately 7% of the population experiences SAD. Here, we share some timely information and advice on how to combat the winter slump.  What causes this? Nobody really truly knows what causes the winter blues or SAD, but some experts believe SAD is caused by fewer hours of sunlight during the winter months that deplete your body’s levels of serotonin – often called the ‘feel-good’ chemical. Low light levels are thought to affect the production of melatonin, which can disrupt the body’s internal clock (or circadian rhythm).  If you’re diagnosed with SAD, your GP may recommend treatment with antidepressants called selective serotonin re-uptake inhibitors (SSRIs), alongside talking therapies, such as cognitive behavioural therapy.  But if you have milder symptoms, we have some tips you can try to protect yourself against the winter slump: See the light Sunlight is known to activate a specific hormone called serotonin. This hormone is responsible for regulating and elevating your mood, helps with sleep and wakefulness and is linked to feeling good and living longer. Try getting outside into the sunlight as early and often as possible throughout the day.  Get help from tech If access to bright sunlight isn't possible, studies have shown light treatment/therapy is another effective way of reducing the symptoms of SAD. Many people with SAD or the winter blues respond well to light therapy, which involves sitting in front of a special light therapy lamp – or light box – at home. You may also find dawn simulators useful,  they use a gradual light to wake you up in the morning, simulating a summers morning. Always remember to check any light therapy devices to make sure that it has been made by a fully certified manufacturer and is designed for treating SAD. Additionally, you could try using aromatherapy and the use of essential oils to help boost your mood. As some studies suggest that it could potentially lessen any symptoms. Get active Physical activity is widely thought to be an effective way to boost your mood, and there’s a solid body of evidence that suggests exercise may help to alleviate depression. Exercising outdoors, especially when it’s sunny, may have an even stronger effect on SAD/winter blues symptoms. You don’t have to turn into a fitness fanatic. Just being more active in your day-to-day life can have a huge benefit on the way you feel, especially during the winter. Eat mood-boosting foods Many experts believe what you eat can make a huge difference to your mood, especially during the winter, particularly foods that contain the amino acid tryptophan, which converts into serotonin in the brain. Foods rich in tryptophan include bananas, turkey, chicken, fish, cheese, eggs, milk, nuts, avocados and pulses. Some also believe omega-3 fatty acids may enhance serotonin activity, so eat oily fish such as salmon, mackerel, sardines and fresh tuna at least once a week (if you’re a vegetarian or vegan, try adding flaxseeds or chia seeds for an omega-3 boost). Stay warm Some SAD sufferers say their symptoms improve when they keep warm, so make sure your home and workplace are properly heated and wrap up well when you go outdoors.  If you’re worried about the financial cost of turning up the thermostat, get in touch to find out about CA Support's emergency financial assistance.   Keep in contact When feeling down, it’s natural to want to shut ourselves away from the world. It’s important to keep our social muscles active, as positive relationships bring both joy and perspective to our lives. Make sure you arrange regular catch-ups with your family and friends throughout winter.  How we can help The Thrive wellbeing hub provides free emotional supports to members, students and family members. We offer a confidential space for you to talk, whether you need a listening ear, wellbeing advice or professional counselling, we are here for you. You can contact the thrive wellbeing team by email at: thrive@charteredaccountants.ie or by phone: (+353) 86 0243294

October marks World Mental Health Month, and in Ireland, this year’s theme is Community. In a world that often feels increasingly fragmented and divisive, a sense of community can seem like a thing of the past, but it offers us a grounding force. It’s where we find connection, support, and a sense of belonging. Whether in our personal lives or professional environments, community is the thread that weaves wellbeing into the fabric of everyday life. It’s not just about being surrounded by  people—it’s about being seen, heard, and valued. Why Community Matters for Mental Health While individual resilience and self-care are important, supportive relationships and kinship help us grow these qualities. Research consistently shows that strong social connections are linked to lower rates of anxiety and depression, higher self-esteem, and even longer life expectancy. Healthy relationships provide us with:  Emotional support during times of stress or uncertainty. Shared purpose, which fosters motivation and meaning. Opportunities for growth, through collaboration and learning. A buffer against isolation, which is one of the most significant risk factors for poor mental health. Culturally and historically, Ireland is known for its storytelling and tight-knit community, but in modern Ireland where digital connection and hybrid work models are part of everyday life, our connect to people can feel eroded. Reclaiming and nurturing community is not just a cultural imperative; it’s a mental health one. Our personal community  In our personal lives, community can take many forms: family, friends, neighbours, sports clubs, volunteer groups, or even online spaces. What matters is not the size or structure of the group, but the quality of the relationships within it.  When we engage with communities that reflect our values and interests, we experience a sense of belonging that is deeply protective for our mental health. These spaces become sanctuaries where we can share our joys and burdens, celebrate milestones, and navigate challenges together. Importantly, community also teaches us empathy. By being part of something bigger than ourselves, we learn to listen, to care, and to show up for others.  Our professional community In the workplace, community is often referred to as culture. But it’s more than just business values or team-building days—it’s the everyday lived experience of connection, inclusion, and psychological safety. We spend a significant portion of our lives at work and when that environment fosters community, it can be a powerful source of wellbeing. When it doesn’t, it can contribute to burnout, disengagement, and mental distress. Building community at work means: Creating spaces for genuine connection, not just transactional interactions. Encouraging vulnerability, where people can speak openly about challenges without fear of judgment. Recognising contributions, so individuals feel valued and seen. Supporting mental health proactively, through policies, resources, and leadership that prioritise wellbeing. Leaders play a crucial role here. By modelling empathy, encouraging collaboration, and investing in people, they set the tone for a culture of care. But community-building is everyone’s responsibility. Whether you’re a new hire or a senior executive, you have the power to foster connection, through a kind word, a listening ear, or a shared moment of relatability or humour. Connecting the personal and professional The most resilient communities are those that recognise the whole person. We don’t leave our professional selves at the door when we come home, nor do we stop being people when we are at work. Mental health is holistic, and so too must be our approach to community. Hybrid working models offer both challenges and opportunities in this regard. While remote work can reduce casual interactions, it also invites us to be more intentional about connection. Virtual coffee chats, wellbeing check-ins, and inclusive communication practices can help bridge the gap. Similarly, organisations that support employees’ personal lives, through flexible schedules, family-friendly policies, and mental health resources are investing in community in its fullest sense. Cultivating community It is all well and good creating and acknowledging our need for community but putting it into practice is where we can flourish as human beings. Here are a few ways to cultivate community in your life: Reach out: Send a message to someone you haven’t spoken to in a while. Connection starts with a simple hello. Participate: Join a local group, attend a community event, or volunteer your time. Engagement fosters belonging. Listen deeply: Whether at home or work, make space for others to share. Listening is one of the most powerful acts of care. Celebrate together: Mark achievements, birthdays, and milestones. Shared joy strengthens bonds. Advocate for inclusion: Ensure that your communities—especially professional ones—are welcoming to all, regardless of background or identity. Mental health is not a solo journey. It’s shaped by the people around us, the environments we inhabit, and the connections we nurture that create communities that uplift, support, and empower. Whether in our homes, our workplaces, or our wider society, we all have a role to play in creating spaces where our wellbeing and mental health is being nourish and protected.    Thrive is the Institute's wellbeing hub that provides access to a range of wellbeing supports. For more advice or information, contact the team by email at: thrive@charteredaccountants.ie  or by phone: (+353) 86 0243294. 

Our Thriving Stories series dives into the real-life experiences of members in our profession and what they do to prioritise their wellbeing. In this edition, we hear from Joseph Grant, Financial Accountant External Reporting and Compliance, Primark and past Chair of the ACA Professionals.  What role does physical activity play in your daily routine, and how do you stay motivated to maintain it? Physical activity plays a big part in my daily routine. I attend circuits classes 2 or 3 times a week, I find that classes work well for me as it's a short time commitment and at a set time so I can plan my week around it. Attending classes is a great way to also meet people so there is a social element to it and would recommend it to anyone. I am very lucky that my job also has exercise classes, I attend these on most of my in office days. For me, the fact that the classes are planned for you and at set times helps keep me motivated as I have the time in my diary and just need to show up.   How do you approach nutrition, and what are some of your favourite healthy meals or snacks? I regularly meal prep for the week as working in the office then coming home to cook every night can feel like a chore. The slow cooker is great for meal prep and really takes a lot of the effort out of cooking. My favourite meal in the slow cooker would be a chicken curry, TikTok is great for finding recipes! I have incorporated lots of small changes to my nutrition over the past 12 months, cut out milk from my coffee, sticking to sugar free drinks or dilute. For me small changes overtime have worked well and allow me to be consistent.   How do you maintain a healthy work-life balance, especially during busy times? For me breaks are very important. There are often times during the year I have to work late or work through lunch but I always ensure to take my break even if it's later as this gives you a chance to relax, and sometimes a break from the screen helps you figure out a solution. I also have a great manager who often will you give you a bit of the time back when needed so this really helps balance out those busier times.   What are some self-care practices you incorporate into your life, and how do they benefit you? I don't keep my work emails on my phone, I think its important when you finish for the evening or the weekend you take the time to unwind and put healthy boundaries between work and home life. For me, maintaining the 'to do' things I enjoy are a big part of my self care, be that going to the gym, meeting up with friends or even just taking the time to sit down and watch a movie.