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RELAX
BY MICHAELA CAVALLARO
information.
Redecorate. Is your desk chair comfortable? Do you have a photo on the wall
that spurs positive feelings? Does your
filing system work for you? If not, you're
creating long-term, chronic stress that'll
put a hit on your body, not to mention
your soul.
Look back. "Think about what you have
body to up production of
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A G0OD NIGHT'S SLEEP ISN'T A LUXURY TO
Gbe
lndutged in as your schedule allows.
Says Dr. RuseII Rosenberg, director of the Atlanta
Sleep Institue "There's plenty of scientific evidence
to demo trate'hat sleep loss affects moods in a
negativ way and adds to-.stress"
So .I you want to be happier and decrease the
amount of stress in your life, you've got to catch
moe Zs. Experts agree that the optimal amount of
p is 75 to 8 hours a night But Rosenberg says
it's important not to get overwhelmed by the thought
of finding several more hours for sleep in an
already jam-packed schedule. "Even just adding 30
minutes onto your nightly sleep can help," he
says, "You don't have to go from getting five hours
to eight hours to notice a difference"
No matter when you go to bed, try to wind down
first, whether you read, watch TV or do some gentle
stretching (vigorous exercise should be avoided
before bedtime). The key, says Rosenberg, is to
put a buffer between your work day and bedtime.
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33
6= Agree
5= Slightly agree
4= Neither agree nor disagree
3= Slightly disagree
2= Disagree
1= Strongly disagree
Survey statements
In most ways, my life is close to
my ideal.
The conditions of my life are
excellent.
I am satisfied with my life.
So far, I have gotten the important
things I want in life.
If I could live my life over, I would
change almost nothing.
Happiness scale
31-35 Extremely satisfied
26-30
21-25
20
15-19
10-14
Satisfied
Slightly satisfied
Neutral
Slightly dissatisfied
Dissatisfied
5-14
Extremely dissatisfied
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Continuedfrom page 34
with, kids came in fourth, after friends,
parents/relatives and spouse and only
above co-workers, self/alone and boss.
findgod
Embracing religion has been shown to
contribute to happiness. Dutch sociologist Ruut Veenhoven, who directs the
World Database of Happiness, a compilation of more than 1,500 surveys
around the world, found that countries
with the highest degree of religious
participation also report the highest
degrees of happiness.
Psychologists offer three explanations
for the link. social support networks
involved in organized religion; a firm
belief structure and a feeling of being
close to God; and "religion itself," which
generally provides for positive experiences and holds the promise of relief
from the pain of this life.
nurture friendships
Money might not buy happiness, but
friendship does. According to Diener,
"We need good friends and family,
and we may need to sacrifice to some
extent to ensure that we have intimate,
loving relationshipspeople who care about us
and about whom we
care deeply. The happiest
people of all seem
to have good friends."
setgoals
get a doQg
A recent Market & Opinion Research
International poll reveals that dogs
bring more happiness into people's
lives than steady relationships and job
satisfaction. In fact, owning a dog
came out atop the happiness index,
with 81 percent of the 2,000 people
surveyed stating that their happiness
"significantly improved" upon
getting a dog.
forget money
Except in situations where basic
needs are not met, money doesn't buy
happiness. In a 1995 survey, Diener
determined that people on the
Forbes 100 list reported being
only slightly happier than the
average Joe. And a 1978 study
found that 22 lottery winners were
no happier than a control group.
Say what? Scientists chalk it up
Sto a phenomenon called the
"hedonic treadmill." Basically,
regardless of how much you
make and how much stuff you
accumulate, your expectations continue to stray upwards, you continue
to compare yourself against those who
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Continuedfrom page 38
Psychology of Happiness," are situations
in which you're completely engaged
in your work and your performance is
effortless. That's a state he calls "flow"
and it leads to feelings of great satisfaction, regardless of the nature of
the work.
,unplugit
From time to time pry yourself away
from cell phones, e-mail, BlackBerry or
whatever other 24/7 communications
gadgets you've come to believe you
can't function without. Jeff Davidson,
author of "Breathing Space: Living &
Working at a Comfortable Pace in a
Sped-Up Society" and founder of the
Breathing Space Institute, says when
you're constantly plugged in your creativity and spontaneity diminish. You
wind up in a continual mode of reacting and responding instead of steering
and directing, the activities that most
business leaders say bring them the
greatest satisfaction.
begracious
Psychologists recommend keeping a
"gratitude journal," in which every day,
or maybe once a week, you record
tryfogiens
Forgiving those who've done you wrong
can do wonders for your happiness and
health, says Dr. Fred Luskin, director
of the Stanford University Forgiveness
Project and author of "Forgive for
Good." Luskin's research found that
being unforgiving raised stress levels
and blood pressure, wore
down the immune
system and deregulated
the nervous system.
parents
If all else
fails, chalk
your general
level of
satisfaction
(or lack
thereof) up
to genes. University of Minnesota
researcher David Lykken in 1996
published a study of 4,000 sets of twins.
After comparing happiness data on
identical versus fraternal twins, he concluded that roughly 50 percent of one's
satisfaction with life comes from genetic
programming. Genes, he said, influence such traits as general disposition,
ability to handle
5
36
prone to anxiety
and depression.
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