7 Ways to Beat Job Burnout

Ways to Beat Job BurnoutDo you ever get this fruitless feeling? It may be a burnout. This is a state of severe exhaustion, which is brought about from prolonged mental, physical and emotional stress. So, how do we eliminate this burnout beat?

Here are a few ways to stay on track and refresh your motivation:

  • Learn to say “NO”: You’re not a machine and you can only complete certain tasks within a given time. You are going to have to say “NO” to some people or tasks. Remember that it’s better to do a good job with a few obligations rather than disappoint everyone with many obligations.
  • Reach out: Learn to trust people around you and ask for help. Delegate the work accordingly. Eliminate unnecessary tasks, stop multi-tasking and take strategic breaks.
  • Disconnect from technology: Try to set sometime aside in which you shut down all your gadgets and breathe!
  • Make a schedule: Make a schedule and stick to it. It’s important that you take time out for yourself on weekends and unwind.
  • Eat, sleep and exercise: Eat a well balanced diet, get adequate amount of sleep and exercise. Sleep will keep you functional throughout the day, exercise will improve blood flow and keep you attentive and diet will keep your body more effective.
  • Be realistic about success: There’s nothing wrong with having big dreams and ambitions but if you’re constantly annoyed by a lack of progress, it might be time for you to step back and scrutinize your goals.
  • Take it slow: Everyone around you is telling you to rush things: “Make money quicker, retire sooner”. While these things aren’t necessarily bad, they can take a toll on you. Hence, if you’re feeling burned out, it’s time to slow down.


8 Ways to Stress-Proof your Day

8 Ways to Stress-Proof your Day

It’s a matter of putting in a little effort into getting what you want. If your goal is stress reduction, start with these:

  1. Re-label a negative experience in your head. Say you leave your headphones in the car when you go to the gym. Interpret the return trip to the car not as a nuisance but as a chance to warm up before you even get on the treadmill.
  2. Give to someone else. Studies show that doing something nice for others can make you calmer and happier.
  3. List doable goals for the week and aim to achieve one every day This helps you to keep account of achievements. .
  4. Build up your social support. Research methodology using brain scans indicate that, emotional pain is manifested as physical pain too. Social support helps slow this circuitry down a lot. . This is probably why you instantly feel better after sharing your feelings and thoughts with friends.
  5. Make note of the good experiences you have each day, no matter how small they may be. Notice at least one good thing you experience each day. Then make it “real” by telling someone about it or writing it down. The event can be as small as getting to work on time.
  6. Meditate at least for 15 minutes/day. It has been scientifically proved that meditation has the power to alter the brain by increasing the level of gray matter in areas connected with emotion responses. Also, it diminishes activity in the amygdale, the almond-shaped mass of nuclei associated with autonomic fear responses and emotional responses.
  7. Get enough shut-eye. Poor sleep can cause stress hormones to peak and this can lead to imbalances.
  8. There is no denying that regular exercise is one the best stress relievers. Exercise releases the feel-good hormone, endorphin and increases the growth of new brain cells. Try to fit in at least a hundred and fifty minutes of mild to moderately-intense exercises for a week. You can make it more fun by mixing different exercise styles or working out with your partner or friends.

Truworth Wellness provides the employees with a dedicated mind-health coach, reachable through phone or chat, who helps them cope with any work-life related stress.

How can exercise improve your mind health?

How to mprove your mind health?Your exercise regimen might be more than just about staying fit. Many studies in the past have proven that exercise extends beyond improving physical health and stamina. It turns out that exercise may in fact be the single best thing you can do for your brain too. It improved mood, memory, and learning.

Sports psychologist Dr. Charlie Brown, summarized the possible mental health benefits that exercise can have on us. Check them out below:

  • Exercise increases the production of dopamine, serotonin, and norepinephrine, hormones and neurotransmitters that help control the brain’s pleasure point. The secretion of these may help to put off daily stress.
  • You will know this to be true, especially if you exercise at a gym. The whole experience is more or less a social interaction. Exercise gives you the opportunity to meet other peoples and socialize and this is immensely helpful for people coping with depression and anxiety.
  • Exercise has been known to remarkably improve self-esteem. Fitness and good health help a person become more confident in their own skin. They also learn to accept and love their body.
  • Regular exercise raises the body’s core temperature by increasing blood circulation to the muscles and reducing muscle tension. Additionally, optimum core body temperature improves the efficacy of the brain’s neurotransmitters.

Ever heard athletes or trainers talk about endorphin-rush or runner’s high? Well, they really do exist. Exercise helps to increase endorphins (endogenous opiates), another type of feel-good hormone.

The question to be answered, then, is “How much exercise do I need?”

Ideally we should all exercise five days a week for about 30 minutes. But don’t panic if you are busy and this is impossible.

Start with the time you have available and gradually work up to the time needed. It helps if you “book” your exercise times/gym appointments in your diary. That way, you can see what other commitments you have and can work around them. Don’t always focus on the evenings for exercise; you can exercise in the morning before work or at lunchtime too.

Joining an exercise class is always a good place to start. That way, you have to be available to exercise at least one night a week and it gets you into the good habit.

Start that work out & start feeling good!

7 Ways to Deal with Negative People

7 Ways to Deal with Negative PeopleDealing with negativity, both temporary and permanent can prove a real challenge for someone trying to stay positive amidst the chaos. Especially at workplaces, negative people, at any level, can be a severe roadblock to organization’s productivity.

Negativity can be contagious, and negative people usually drag the positive individuals down with them. Recovering from this may prove tough, but while you’re there, you can try these 7 techniques to keep your head above water:

Let it Pass: Never argue with a negative person. Approaching them during a negative thought process or arguing will only intensify their negative beliefs, causing the situation to become worse, pushing you into a negative frame of mind as well. Stay silent and wait for the negativity and anger to pass.

Offer Love: While it may be tough to offer love and attention to a negative person, it is often the best way to get them off the negativity track. No individual is inherently mean, cynical, or critical. Negative people are usually the most injured because he/she is constantly feeling unloved. In such a situation, the best approach would be to try and find out the reason behind their troubled mood and acknowledge it even if you can’t relate to it. Try offering a hug or a comforting pat. Negative people identify this as a sign of you showing interest in their problems. This will help to ease the situation a bit.

Focus on the Positives: The trouble with negative people is that they are constantly drowning in their own misery so much so that their negativity eventually becomes a sort of habit. When you come across a negative friend or family member, steer them to the positives. Talk about their other significant achievements. They may not be able to see the light at the end of the tunnel right away, but during some break time, they will ponder over what you have told them.

Convert Generic to Specific: Negative individuals tend to place everything in a bad light. They also tend to generalize their opinion or rather frame their opinions over one specific negative experience they have had in the past. During such times, try and streamline the conversation and make it more specific. For instance if they say- “You can’t trust doctors”, ask them “Which kind of doctors can’t you trust?” This specific question will make them reanalyze and reevaluate their negative statement.

Detach and Avoid Changing Negativity: It is extremely difficult to change a negative person’s point of view. Therefore, the wisest thing you can do is to temporarily detach yourself to prevent the negativity from getting to you.

Stay Away: You don’t need people to constantly pull you down on a day-to-day basis. Some people are so negative that it always proves good to remove them from your life. This is easier said than done. While it can be possible with friends, one cannot necessarily do the same with a family member. This is when professional counseling may help.

Run a Check on Negative Thoughts: Keep a check on the thoughts (positive and negative) coursing through your mind. Negative thoughts can bog you down and influence your behavior as well. Interact with positive people that help bring out the best in you. Reflect on all the positive things in your life at the beginning of each day and before going to bed at night. Express your thankfulness for all the positivity in your life and engage in activities that make you happy.

The world can be good or bad, depending on how you decide to view it. Positivity is as contagious as negativity is. So by being positive and hopeful, you are not only helping yourself, but also the people around you. Read the article here for tips to stay positive.

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!