How can you set SMART Goals?

How can you set SMART Goals?Be SMART – this is the most common advice that people would give you, irrespective of your problems. So what is considered as SMART?

SMART is an acronym that stands for Specific, Measurable, Achievable, Realistic, Time Bound activity. It involves setting goals and accomplishing them in order to bring about positive, long-lasting changes in your life.

Read on to learn more about SMART goal setting:

S – Specific: Knowing what you want is important. Devote all your time and energy to that specific task. To set your specific goal, ask yourself these 6 “W” questions:

  • Who: Who is involved?
  • What: What do I want to accomplish?
  • Where: Identify a location.
  • When: Establish a time frame.
  • Which: Identify requirements and constraints.
  • *Why: Specific reasons, purpose or benefits of accomplishing the goal.

M – Measurable: How will you know when you have achieved you goal? For this set a timetable and plan for each day. Try to finish off the tasks you jot down for that specific day. If you are unable to complete your task on a given day, try finishing it on the next day. If not, revise your plan again. Also closely monitor your progress. Is something slowing you down? Try to shift timings so you can push your task to more suitable time.

A – Achievable: Set realistic and achievable goals. This will make it easier for you to achieve them. It is better to set smaller goals and achieve them, than to set a larger goal and not be able to dedicate any time to it.

R – Realistic or Relevant: Think realistically and set more relevant goals. Realistic thinking will also offer more motivation because they will be easier to achieve. When something seems easily achievable it will also look simpler to you.

T – Time Bound: Deadlines are a good thing. Set time limits based on your schedule. Therefore, be realistic. Know how much you can finish in a given time.

Over time, SMART goal setting will eventually become a habit that you might begin to incorporate in your everyday life, even to complete the most menial of tasks.

Don’t let Cervical Cancer engulf your life!

India has highest number of females who are diagnosed with cervical cancer. It is the second common cancer affecting women in the world.

However, in India it is the most common form of cancer affecting women. Please share this infographic with your loved ones to spread awareness about Cervical Cancer.

Cervical cancer awareness infographic
Don’t let Cervical Cancer engulf your life!


10 Ways to Build Resilience

Ways to Build Resilience Why do some people recover quickly from adversity, while others find it difficult? Resiliency is the key. Here are some tips to develop resiliency.

Don’t see crisis as undefeatable problems. You can’t alter the possibility of highly stressful events occurring, but you can change how you interpret, react, and accept them. Look beyond the present to how future situations may be a little better, knowing that nothing ever stays the same.

Accept change as part of life. Accepting things you cannot change can help you focus on those you can change.

Set realistic goals. Take actions regularly, small steps that enable you to move toward your goals. Change your focus to those tasks that you CAN accomplish rather than on the tasks that seem daunting and unachievable.

Find opportunities for self-discovery. We are constantly learning something about ourselves and growing as individuals, even as we struggle to cope with loss that we have faced. Use tough times for working on strengthening relationships, having an increased sense of self worth and strength, and a keen appreciation of life even if you feel helpless inside.

Be decisive. Learn to face adverse situations, rather than avoiding problems and stressors completely.

Nurture a positive view of yourself. Learning to start believing in your own ability to deal with problems and trusting your gut instinct helps you build resilience.

Keep things in perspective. Even when facing difficult situations try and remind yourself to look at the bigger picture, keeping in mind a long term perspective. Try not to blow the event out of proportion.

Maintain a hopeful outlook. An optimistic attitude enables you to expect that good things will happen in your life. Make an effort to visualize the positives, rather than worrying about what you fear. There is always hope.

Take care of yourself. Pay heed to your own needs and feelings. Start doing those activities that you enjoy and find relaxing. Exercise regularly. Taking care of yourself helps to keep your mind and body prepared to deal with situations that require resilience.

Make connections. Good relationship with family members, friends, and colleagues is important. Learn that accepting help and support from those who care about you and will listen to you, strengthens resilience.

Waiting for someone to come and change your life could lead to stagnation. Start taking action, no matter how small they may seem, to better your life every day. Do something for someone else without expecting credit for it. Say your affirmations every morning, and start the day on a positive note. ‘Being resilient’ doesn’t mean nothing bad ever happens to you. It means when something bad does happens, you know how to bounce back.

6 Techniques to Cope with Stress

6 Techniques to Cope with StressTime and again, numerous studies have proven how exercise is one the best ways to bust stress. Stress causes the human body to go into a fight-or-flight response that sends the body into high charge mode causing it to be filled with a lot of nervous energy and a sudden flood of hormones like adrenaline and cortisol. Nervous energy is excess energy generated as a result of stress. But in physiological terms, energy only points to one thing- a sugar (glucose) rush. Nervous energy has to be dissipated quickly or else can be very dangerous.

Exercise combined with a few other techniques is the best way to rid the body of this excess energy.. So the next time you are stressed out, try the following:

  • Deep Breathing: Cross your legs and sit upright. Draw in slow, deep breaths from the diaphragm. Exhale slowly and relax your chest and shoulders. Deep breathing enables efficient exchange of oxygen and carbon dioxide. If you are going through extreme stress, try breathing deeply by lying on your back.
  • Body-Focus Breathing: This type of deep breathing is bound to take you to a higher level of consciousness. Close your eyes and take in a deep breath and sense the environment around you. Relax your body and imagine that all the negativity is flowing out of you when you exhale and good energy is flowing in when you inhale.
  • Yoga & Stretches: Yoga poses and general stretching can relieve tension from muscles and make the body more flexible. Release of tension from muscles can bring about a feeling of relaxation.
  • Meditation & Imagery Techniques: Sit in a comfortable, noiseless environment, close your eyes and free your mind from all the events of the day. Detach yourself from the surroundings and make your mind a blank space. If this seems hard, try attaching an image to the stress in your head. Imagine your stress to be like a giant ball. Now focus on the ball and imagine it shrinking slowly.
  • Progressive Muscle-Relaxation Techniques: This technique involves progressively tensing and relaxing each muscle group. For instance, close your fist and hold it tight for 5 seconds. Feel the tension inside? Now relax your hand and imagine the tension slipping away. Do the same to your other fist and gradually progress upwards exercising each body part.
  • Head & Neck Massage: You can do this yourself or ask someone to do it for you. Start at your temples and forehead and using your fingers, make gentle rubbing motions on your forehead. Do this for some time and progress gradually to the head, neck, eyelids, and under chin areas.

Be consistent with these exercises and feel the stress melt away. Truworth Wellness also offers guided programs for stress management that helps the employees develop a stress-free lifestyle.

Everything you need to know about Swine Flu

This infographic goes over all the necessary details required for you to protect yourself from the Swine Flu pandemic. Even though H1N1 symptoms look a lot like regular flu symptoms, you need to be extra cautious to lower the risk of Swine Flu.

For more details about the flu and its vaccination, please contact your doctor.

Swine Flu Infographic. Information about H1N1.

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Time Management Tips At Workplace

Time management tips at workplaceAre you constantly busy, but not quite sure what you’re so busy with? Time management is a critical issue at every workplace.

Before you can learn to manage your time better, you need to analyze how you are actually spending your time. Start making note of the time of day when you are most productive.

Keep an Activity Log

Keeping an activity log for a week or two will help you understand what your big time-wasters are. Note down the things you do as your start time (time, date, and what it is that you’re doing). Every time you change activities, whether opening mail, working, making coffee or chatting to colleagues, note down the time of the change. Also note how you feel. Are you feeling alert, flat, tired, energetic, and so on? Do this periodically throughout the day.

What you can learn

Once you have logged your time for a few days, analyze the log. You will notice the time of day when your energy is at its peak and the time when it’s flat. Naturally, your energy levels depend on the breaks taken, how often and how much you eat, and the quality of intake. This activity log will then give you a starting point for experimenting with these variables.

The next step is to set priorities to focus your attention on the activities you deem most important.

Use the 3 R’s to help you find out where your focus should be. Ask yourself the following questions:

  • Reward: What gives me the most joy? As you sort through your personal priorities, look at the element of personal fulfillment. There is deep satisfaction in doing what you are talented in, and perhaps even “called” to do. There is nothing easier than not finding time to do the things you don’t want to do.
  • Requirement: What is required of me? When you feel overwhelmed by obligations, stop and separate your “musts” from your “wants”. Simply ask- What must I do? What is required of me here?
  • Results: When sorting our priorities, ask the question- What brings the greatest results when I do it? You should spend most of your time working in the area of your greatest strength. Find your gift and capitalize your time using it.

When deciding on activities or making decisions, answer the following questions:

  • Is this consistent with my priorities?
  • Does this fall within my area of competence?
  • Am I sure that I am the best person for this task?

If there is someone who will perform better at this task, delegate.

Time is the one thing we can never have enough of. And although you can’t literally make more time, you can manage the time you have a little better and get more done. Once you understand where your time is really going, you’re already halfway there!

4 Ways to Manage Performance Stress

4 Ways to Manage Performance StressWe have all experienced the common ‘butterflies in the stomach’ feeling right before an important work presentation or conference; that elevated heart rate, mild thumping, sweaty palms, and anxious feeling.

Unfortunately, some of us may have also experienced the events that follow when we let these feelings take the better of us. What happens when things go wrong mid-way? Well, nothing is permanent, so there is always a way to get over it. What’s even better is that such experiences can teach us to be careful in the future.

This article deals with the latter. Here’s how you can prevent future mishaps:

Make a Performance Plan

For a large event, it usually helps to chart out a Performance Plan. This foresees any problems likely to be encountered during the event, keep you well prepared to deal with them, with a positive mind frame. To do this, start by listing all the steps you need to do from start to end.


  • Run a check on the equipment (projectors, speakers, microphones, and more) before the event begins, and repair or replace those that do not work.
  • Sort out your travel arrangements and itinerary at least a few days prior to the event.
  • Pack in advance, again at least a few days before flying. Make a list of all the items you packed and also jot down the ones that need to be thrown in before leaving.
  • Always travel to the site of your performance a few days before your event. Familiarize yourself with the place, and possibly the acoustics.
  • Get your equipment set up at least a few hours before your event.
  • Know that it takes a lot of courage for one to be where you are right now. Mistakes are a part of life. So instead of being upset, treat any mess-ups as a learning experience.

Think & Work It Through

  • Equipment and machines can always go wrong even after they are thoroughly checked. Learn to overcome these effectively. Humour is an effective way to deal with such issues when you are on-stage.
  • Just because you have listed all the possible scenarios, does not mean they will happen. In any case, be prepared and don’t let any temporary mishaps make you lose confidence.

Consider these as Well:

  • You can eliminate problems by preparing in advance and having back-up arrangements at your disposal.
  • If the event requires you to travel, leave early so that you don’t face any travel delay.

Plan ahead & reduce the stress. All the best.

Easy and Effective Ways to Manage your Stress

Easy and Effective Ways to Manage your StressWorkplace stress can make an individual feel overwhelmed and helpless. One very cost effective remedy that can be used anytime and anywhere is developing a Positive Attitude.

Keeping a positive outlook towards a stressful situation means you are looking at options that can help you resolve the stressor. Sometimes, it also means accepting that there is nothing you can do about it.

A positive outlook towards stress can itself lift a lot of stress off your mind and increase productivity level.

The following tips will help you form a positive outlook towards stress:

  • Be calm. Breathe deeply and clear your mind of thoughts. Then look at the options you have.
  • Keep telling yourself that you can get through the situation.
  • Know that some situations need to be accepted as it is for the time being.
  • Be as objective, realistic, and flexible as possible.
  • Work on factors that are under your control and keep aside the factors that are beyond your reach.
  • Think of the worst possible outcomes and its chances. Be prepared for it.
  • Focus on the lessons you receive from every situation.

Lastly, understand that changing your outlook towards stress and sustaining it will require efforts. The results are not magical, but it definitely raises your coping skills, increases your tolerance and threshold, and makes life better in the future.

As a manager you want to ensure that your employees are stress-free. To help you with the same, Truworth Wellness provides Employee Assistance Services, which allows your employees deal better with stressful situations at workplace and even at home.

6 Simple Ways to Switch-up your Weight Loss Program

6 Simple Ways to Switch-up your Weight Loss ProgramWeight loss might be number one on our resolution list this year. But no matter what you have tried so far, chances are you have already hit a roadblock by now. At this juncture, you need to understand that there is no mantra or magic for weight loss. It needs right dedication, patience, healthy food, exercise, and more importantly the ability to switch up a program and try new things.

If you have been feeling low over the last few months about your weight loss program not giving you the desired results, it is time to switch it up a bit. Here are simple techniques you can use to clear the roadblock.

  1. Swap Your Methods: Do not believe that a weight loss program has to work only one way. Try to swap old exercises for new ones. Trying new exercises will shock your body into burning more calories.
  2. Try Alternate Sources: Alternate sources of nutrition will help you gain more energy as well as not leave you feeling bored. You can contact your health expert for these alternate nutrition sources.
  3. Different Exercises: Monotony is boring. The same exercise cycle will make your weight loss hit a plateau. Try incorporating different exercises and exercise methods in your routine.
  4. Skip the Salt: Bloating can also make you feel like your holding a few extra pounds. Too much salt can lead to water retention and bloating. Lower your salt intake and skip adding salt to your food whenever you can.
  5. Do Not Skip Breakfast: It is your first meal and it will help you stay active and healthy through the day. For added benefits, make sure you include a protein source with your normal traditional breakfast.
  6. Avoid Overeating: This especially applies for the times you’re feeling low. Overeating will slower the weight loss process and will also flush the last few months of hard work and exercise down the drain.

We understand these tips can be hard to follow at your workplace. Therefore, Truworth Wellness offers a specialized weight loss program that helps corporate employees to lose weight and stay healthy. A standard weight loss program does not work for everyone, this is why we provide diet coaching for every employee and provide him or her with a personalized weight loss program.

5 Tips to Stay Positive

5-Tips to Stay-PositiveUsually it is much easier to think negatively than positively. If you too have a penchant for detecting and dwelling on the negative, it’s no cause for alarm. In fact, you are simply a product of intelligent human design whereby bad overpowers good. We humans were designed to be intensely aware of negative circumstances and consequences as it helped our ancestors survive.

While this tendency may serve us in situations related to survival, it can cause us stress in our day to day lives. Especially when it comes to workplace success, having an optimistic outlook can bring you a lot of success. So the question becomes: How do we change this?

Follow the suggestions below to make the positives in your life “stick”

  1. Self-talk

Become more aware of your negative self-talk and begin to replace negative thoughts with positive ones. For instance, the phrase “There is no way it will work,” is very negative. Try replacing it with a more positive statement, such as, “I can try to make it work.”

  1. Affirming Lists

Making lists of positive aspects of yourself can help make you feel more confident about yourself and the life you lead. Try writing down five of your strengths or things you admire about yourself. Refer to the list often.

  1. Do Something That Makes You Happy

It may be difficult to cut out time for yourself, especially if you are very busy. Make a list of small things you can do each day that will make you happy, such as treating yourself to a great cup of coffee or tackling a crossword puzzle during your lunch break. Commit to doing one of these things each day.

  1. Positive Affirmations

Affirmations are positive statements that you make about yourself. They describe how you would like to feel about yourself all the time, but not necessarily how you feel in the moment. Make a list of yours and keep it handy. Read the affirmations aloud and write them down from time to time. For instance, your affirmations may include “I feel good about myself” and “I spend time with people who care about me and make me feel good about myself.”

  1. Practice Makes Perfect

Though it is nearly impossible for a pessimist to become an optimist overnight, practicing positive thinking daily can help you become less critical and gain self-acceptance. Take each thought as it comes, increase awareness & change the way you think.

Truworth Wellness offers mind-health counseling that helps employees to develop a positive outlook on a case-by-case basis. We understand the situation each employee is in and offer personalized suggestions to stay positive.