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Owning up to them can be challenging, so be gentle as well as honest with yourself. See what insights you gain. You will likely start to notice patterns: Maybe there is a particular time of day when you are vulnerable to sneaking in a bite. Perhaps when you're stressed you make an impulsive stop for fast food on the way home from work. If you buy ice cream for the kids at the supermarket, do you eat it all that night while watching TV? What patterns can you find? Put them all together, and you get your happiness level. Reflecting how happiness can be measured at different levels, Diener developed three different scales to analyze different types of happiness: the Scale of Positive and Negative Experience measures more immediate positive or negative feelings; the Satisfaction with Life Scale asks about one's general outlook on life; and the Flourishing Scale has an eight-item summary that measures one's self-perceived success in areas such as relationships and self-esteem. But getting your immediate needs met in the form of a good meal or workout doesn't equate to true long-term happiness, according to the eudaemonic view. As developmental psychologist Alan Waterman puts it, eudaemonic happiness is "where what is considered worth desiring and having in life is the best within us or personal excellence." In other words, the marathon runner is going to achieve higher long-term happiness levels than the recreational runner who skipped out on practice to enjoy a burger. In Waterman's study of more than 200 college students, what he calls the "personal expressiveness" of eudaemonic happiness was more strongly associated with feeling challenged, competent, and assertive, while those experiencing hedonic enjoyment were more likely to feel relaxed, content, and excited, and to have a sense of losing track of time. Seasonal affective disorder (SAD) is a form of depression related to the change of seasons and typically occurs the same time each year, usually beginning in the fall and continuing through the winter months. "Winter depression" symptoms can include sleeping more, eating more high-carb foods, gaining weight, and feeling fatigued. Less common is a spring or summer onset of SAD. The symptoms of "summer depression" are inverse to those of winter depression and can include insomnia, loss of appetite, weight loss, and agitation. It varies depending on the type of conversation you're having what this actually means, of course. Here are some examples: On a Date - When you're on a date and someone comes into it thinking "what's there for me?" you'd better be prepared to show off your best qualities. That means being funny, being interesting, and being empathetic. We've talked about all of these qualities in the book so far; it shouldn't be hard to engage someone on a personal level in a way that will show them how caring and interested you are, but if you don't do that, they will quickly wonder what the point is. Work Conversation - At work, the concept of value is a little different.

When networking with someone, the immediate concern is that the other person can provide as much value as they get. For example, if the owner of a restaurant and a lawyer meet up at a bar, they both need to feel they could benefit from the conversation. The restaurant owner should need legal advice and the lawyer should need a new client (and possibly some free food). If the lawyer has a full case load and the restaurant owner already has a lawyer, they won't be able to connect on a professional level. They could be best buddies otherwise, but the situation doesn't call for that kind of interaction. Value in a conversation is a tough thing to determine. A lot of people (myself included) don't like to think in those terms, but unfortunately, most other people do. So, you need to work at an early stage to show the other person that by talking to you, they will receive not only an interesting new connection, but someone who can provide something they need. Ideally, if you become friends later, you'll both get past this give-take relationship, but for now, it's part of the process. It's easy to confuse actual hunger with psychological hunger. Internal cues signaling actual hunger can include sensing an empty stomach, hearing your belly growl, feeling lightheaded, or experiencing a drop in energy. If you can rely on your awareness of bodily cues, then these cues may be sufficient. Unfortunately, it's really easy to confuse types of hunger. Psychological hunger is the state of wanting to eat because it's rewarding--all else ceases to matter for those delicious seconds. Basically, you're craving a spike of dopamine from your pleasure center. You want to eat because it's rewarding, comforting, and pleasurable. Most of us do experience confusion between actual and psychological hunger, and we eat when we're stressed or sad or mad or bored. These are not helpful cues for when to eat. For those who struggle, helpful routine cues can result from eating planned meals at predictable times of day. Here's a sample day that uses context and time to establish a predictable eating routine.

What it does right now is it shows the other person that you have something they may be interested in. By following their verbal, physical and kinaesthetic cues, you can learn exactly what things you say are interesting and what things are boring to them. This is done intentionally to delay your payment--and thousands of others--so the healthcare company's money can earn interest in their accounts. Healthcare lingo is used as a tool to deny coverage. The terms "medical necessity," "urgent," "emergency," and "evidenced-based" are used by healthcare companies to make denials stick. Often, denials are crafted by using these terms in such a way that your present symptoms or illness won't qualify for coverage. Healthcare companies use ghost networks. Have you called a healthcare professional "in your plan" only to discover that this specialist is not a participating provider? Have you found yourself feeling disgusted from this experience, deciding not to go further? Consider yourself haunted by a ghost network. A Ghost Network, also called a phantom Network, is a collective list of health professionals and specialists that your insurer insists are contracted providers for your medical or mental-health needs. However, these identified individuals are not members of the network. Remember, the goal of most insurance carriers is to take your money and limit your coverage. However, don't let these ugly truths get you down. Your defeat signals profits for the healthcare carriers-and you can't let them win. Instead, arm yourself with knowledge, resources, and tools to get what you deserve. Experience is a great teacher, and man, do I have experience with healthcare insurance companies. Professionally, I've been part of a ghost network and have seen patients experience delayed claims and denial of services. I've been told I filled out claims wrong when I didn't, and have even seen healthcare lingo deem suicidal behavior not an emergency condition. Personally, I've had to fight to get services, medication, and treatment many times over.

Instead of getting discouraged, these negative experiences spur me on. The following are tactics I use and encourage you to do the same. You shouldn't change your conversational tactics completely just to fit their responses, but you can start to tweak and adjust them, to avoid topics they are uninterested in and talk up those that they show interest in. Both winter and summer depression are marked by other symptoms of major depression, including feeling depressed most of the time, feeling hopeless or worthless, losing interest in activities previously considered enjoyable, having difficulty concentrating, or experiencing recurring thoughts of death or suicide. Light therapy is used to treat SAD as well as other types of depression. The treatment is relatively simple: patients sit in front of a light box--which emits a full-spectrum bright light--typically for thirty minutes a day. The recommended duration of treatment is generally to continue using the light box well into spring. Does it work? The answer seems to be a resounding yes. Our team sees exceptional results from light therapy with clients at The Center: A Place of Hope. What's more, studies show that seven out of ten patients experience relief from SAD symptoms within a few weeks of beginning treatment. We have long known that getting enough sunlight is important for staving off depression. As it turns out, artificial light helps too, affecting parts of the brain associated with mood and sleep. Unhappiness can be expensive. According to a Gallup-Healthways study, unhappiness is costing the United States as much as $300 billion annually in lost productivity. Why? A higher level of life satisfaction or a cheery disposition will actually make you better at your job, more likely to get a promotion, and less likely to quit. One study of government workers found that happy people are more productive, and people are more productive when in a happy mood. Another report, out of the University of Warwick in Coventry, England, put a precise number on it: Happiness led to a 12 percent jump in productivity, while unhappy workers are 10 percent less productive than their happier peers. Sales?

Thirty-seven percent higher from happy workers. Creativity? Three times higher. So happiness is far from a simple concept. It can refer to a wide range of moods, emotions, sensations, and traits, each with its respective benefits and drawbacks. Not only is happiness partly genetic, it has also been found to be a personality trait that remains stable for much of our lives. A meta-analysis covering more than 40,000 adults found that personality could, to a large degree, predict subjective well-being, life satisfaction, and happiness. "Sunny disposition" is not just an expression; people really are naturally disposed to being cheery, or melancholy, or quietly satisfied. But while a significant part of our happiness levels is determined by things we are unlikely to change, if you feel there is not enough joy in your life, don't despair. University of California, Riverside psychology professor and happiness expert Sonja Lyubomirsky sums this up as a pie chart in which approximately 50 percent of our happiness is genetic and 10 percent is related to life circumstances; the remaining 40 percent is under our power to change. That 40 percent can be the difference between doing pretty well and doing great, or feeling cruddy and feeling okay. And researchers have found plenty of evidence to back up the assertion that change is possible, whether through modifying work habits, taking a different approach to your communication style with friends or partners, or just rethinking the interior design of your home. These aren't isolated findings; a meta-analysis of 225 academic studies by some of the most prominent researchers in the field of positive psychology found direct causality between life satisfaction and positive business results. But being happy at work is easier said than done. Even if you love your job, there's probably something you hate about it: a long commute, a boss who doesn't give you the credit you deserve, a coworker who eats lunch with their mouth open. Even if you start the day eager to dive into a project, by late afternoon you are likely struggling to stay focused. Even if you're great at what you do, there's that nagging voice in the back of your mind asking if you wouldn't be happier in another job, or if you shouldn't be getting paid more for this one. Whatever the reason, if you're one of the majority of people who aren't exactly tap dancing to work, here are some ways to tick up your level of on-the-job happiness. Ask: Why Are You Doing This? Who doesn't love a massage?