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Internal Auditor Well-being and

Self-Care
Wellbeing and Self-care What Impacts Internal Auditor Wellbeing?
Wellbeing and Self-care are important considerations Internal audit professionals often spend all their time and
for all people. It can be even more important for internal energy looking after their clients and identifying how they
auditors whose work can be stressful when auditing and can be resilient and do better, while putting their own
reporting difficult topics – often including engaging with wellness and mental fitness second.
difficult people.
Mental Health Continuum
Wellbeing can be defined as: If each of us was to assess where we are on the mental
health and wellbeing continuum right now, how many
A positive state experienced by individuals and could say that their physical and mental health and
societies. It is similar to health and a resource for daily wellbeing was optimal?
life determined by social, economic and environmental
conditions. Wellbeing encompasses quality of life and There are a number of ways to assess your mental health
the ability of people and societies to contribute to the including through sites such as Beyond Blue (Mental
world with a sense of meaning and purpose. health check-in).
Adapted from (World Health Organization, 2021, p. 10)
There are a range of mental health states from flourishing
Self-care is: (a sense of fulfillment, purpose and happiness) to
languishing (the void between depression and flourishing
The ability of individuals, families, and communities to – the absence of wellbeing). A person who is languishing
promote health, prevent disease, maintain health, and has no symptoms of mental illness, but they are not
to cope with illness and disability with or without the the picture of mental health and not functioning at full
support of a healthcare provider. capacity.
Adapted from (World Health Organization, 2022)

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Optimal mental health and wellbeing is characterised by wearable smart device or your smartphone can
positive emotions, resilience and high levels of functioning. help you see the results of your efforts such as
Poor mental health and wellbeing may be characterised keeping track of steps or minutes of activity.
by negative emotions, low self-esteem, physical health › Consider personal care regimes and preventive
problems and difficulty functioning. Along the spectrum, health checks.
individuals may experience a range of mental health
› Get enough sleep / establish a routine / go to bed
states including stress or anxiety, and more severe
early / turn off electronics an hour prior to bed.
conditions such as depression or bipolar disorder.
› Participate in fun activities such as movies /
It is important to note that mental health is not static dancing / swimming / surfing in the ocean.
and can change over time, depending on a variety of › Rest when ill or unwell / take the day off even if
factors such as life events, genetics and personal or work you are working from home.
environments. Psychological safety, health and fitness 2. Psychological / Emotional
have emerged as a critical element of the work health
› Take time off from work, school and other
safety (WHS) landscape for all of us. The Covid pandemic
obligations.
and global events such as war, terrorism and economic
› Consider a hobby.
challenges have seen an escalating impact on wellbeing.
› Set boundaries / turn off your smartphone and
As assurance professionals navigating our way through email outside work hours.
what for some can be overwhelming impacts, it is critical › Learn new things unrelated to work.
we consider what self-care activities may be useful
› Express feelings in healthy and constructive ways
to support us to maintain or restore good health to
such as talking / journalling / creating art.
improve wellbeing to sustain us in times when we feel
› Recognise your own strengths and achievements.
overwhelmed, exhausted or burnt-out.
› Go on vacations or day trips.
Some of you may even be experiencing the increasing › Participate in wellness activities / retreats /
issue of empathy (or compassion) fatigue. You have been massage / treatments / sauna.
looking out for your team, your clients, and may even
› Do something comforting such as watch a movie /
have been supporting your family through illness or other
take a long bath.
difficulties, and you start to feel that you have nothing left
› Laugh and smile.
in the tank. Your first step should be to recognise your own
needs and priorities, and to incorporate self-care into your 3. Social
routines. › Spend time with your partner.
› Spend time with people you like.
If you are experiencing less than optimum mental health,
› Call / write / reconnect with friends or family who
it is important to seek help and support from trusted family
are far away.
or friends, your workplace employee assistance program
(EAP) if there is one, or a mental health professional who › Have stimulating conversations.
can help people move towards optimal mental health and › Meet new people.
wellbeing. › Ask for help when needed.

Self-care Activities › Do enjoyable activities with other people.

The following may already be a part of your normal › Reach out to support family, friends and
routine, however by looking more closely at your self- colleagues.
care activities, you may be able to enhance what you are 4. Spiritual
already doing, consider some new options and establish
› Spend time in nature at least two hours per
healthy habits. There are numerous Apps available to
week. The benefits of natural light / exposure
support you in each of these areas.
to blue and green colours of water and plants /
1. Physical appreciating the sounds and scents of flora and
fauna are both immediate and obvious. This could
› Eat healthy and regularly / be mindful of
be as simple as walking by the ocean / sitting in a
processed food and alcohol consumption / plan
park while you eat lunch / having a small garden
meals in advance to reduce unhealthy choices.
or indoor plant to enjoy.
› Exercise and move your body in a way that is
› Meditate – establish a habit starting with 5–10
enjoyable to you every day / schedule in a walk,
minutes per day. At night this can assist with
run, yoga, cycling, cardio classes or Pilates. A

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© 2023 - The Institute of Internal Auditors - Australia
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improved sleep. Examples are prayer / deep Consistently engaging in a mix of Self-care routines and
relaxation / mindfulness / breathing exercises. activities gives your mind and body the best chance of
Even the natural rhythms of walking / swimming / maintaining optimum physical and mental health and
running can be meditative. Wellbeing. The effects can include building resilience to
› Recognise the things that give meaning to life. the ongoing adversities and challenging environments in
which we live and work, assist recovery, and contribute to
› Act in accordance with your morals and values
personal and professional growth.
› Set aside time for thought and reflection or
expressing gratitude – a habit of expressing Acknowledgement
gratitude supports development of a more positive The content of this Factsheet has been informed by
mindset and increased motivation. Deborah Goodyer in Sydney, Australia. Deborah is a
› Participate in a cause / volunteer / fund-raise for Certified Internal Auditor and experienced assurance
worthy charities. professional. She is a member of the International
Meditation Teachers and Therapists association and
› Appreciate art that is impactful – music / film /
holds Certificates in Meditation Teaching, Chair Yoga,
literature.
and Holistic Counselling obtained through the Australian
5. Professional
School of Holistic Counselling (a Mind Body Education
› Improve your professional skills or learn new provider).
things related to your profession.
› Say no to excessive or additional responsibilities / References
avoid multi-tasking – it is said to be unproductive Beyond Blue, 2022. Mental health check-in. [Online]
and has a negative effect on brain function / find Available at: https://www.beyondblue.org.au/mental-
ways to engage in focused, single-task work for health/mental-health-check-in-k10
at least part of the day – Microsoft Outlook ‘focus
World Health Organization, 2021. Health Promotion
time’ supports task scheduling.
Glossary of Terms. [Online]
› Take on projects that are interesting or rewarding.
Available at: https://www.who.int/publications/i/
› Make time to talk and build relationships with item/9789240038349
colleagues.
› Take breaks during the working day. World Health Organization, 2022. Self-care interventions
for health. [Online]
› Keep a comfortable and tidy work environment.
Available at: https://www.who.int/news-room/fact-sheets/
› Maintain balance between work and personal life.
detail/Self-care-health-interventions
› Start-of-day and end-of-day routines – write a task
list for the day / write down issues, challenges,
worries / brainstorm suitable actions to address
them – when done at end of a work day it may
assist to switch off and leave the work day behind.

For more information, please call +61 2 9267 9155 or visit www.iia.org.au
© 2023 - The Institute of Internal Auditors - Australia