What makes you happy? What contributes most to your own personal happiness? I’m psychologist Dr. Dennis White with Your Mental Health Minute. Recent studies of happiness are beginning to confirm some things that many of us have thought were true for a long time.

While there is no one single formula for everyone – three core factors seem to come up in just about every study. First, relationships, including family and friends. Second, having a sense of meaning in life beyond oneself and third, having basic life goals you are working toward that reflect your interests and talents.

While researchers have been studying happiness for many years, they have never found wealth to be a strong factor. While a certain amount of money seems necessary to feel happy, when people have met their basic security needs and are not in poverty, increases in income and material things seem to have no relationship to increases in happiness.

One reason seems to be that the pleasure derived from material acquisitions, say buying a new car, often wear off quickly, and eventually we are no happier than before we got what we wanted so badly.
Unhappiness, on the other hand, can be caused by any number of life experiences that can have a lingering or even permanent effect. Loss of a loved one or job loss, for example, can have effects for years after the event.

Can we do anything to make ourselves happier? Next time we will look at what we can do to have a permanent change on our general level of happiness. For more information on happiness, visit doorcountydailynews.com. This has been psychologist Dr. Dennis White with your Mental Health Minute.

Are you generally happy? Would you say you’re basically satisfied with your life? What do you think makes you happy? I’m psychologist Dr. Dennis White with Your Mental Health Minute. Happiness is something almost everyone seems to want. Our Declaration of Independence asserts our right to PURSUE happiness, though it doesn’t tell us what it is, how to find it, or guarantee that we’ll get it.

Psychologist Dr. Ed Diener has developed what he calls a “Happiness Test”. He asks people to agree or disagree, on a scale from 1 to 7, to five statements about their lives. The statements cover how close to ideal we think our lives are, general life satisfaction, current living conditions, life goals and satisfaction with past life decisions. Dr. Diener says "This simple test produces real answers - not perfect ones, but answers that are valid - and they predict all sorts of real things in people’s lives."

You can get a copy of this test at doorcountydailynews.com. It takes less than a minute to take, and then you can score it and read an interpretation of your results. And regardless of whether or not you agree with the results, you will be challenged to assess what your general satisfaction with life is. If you do not feel reasonable satisfied with your own level of happiness, the interpretation of your score will give some suggestions as to what might be lacking and what you might want to do to make yourself happier. Research tells us that happy people on average live up to nine years longer than unhappy people. But what makes people happy often varies widely from one person to the next.

In my next broadcast, I will talk more about what we think does and doesn’t contribute to happiness. But I can give you a hint, it has very little to do with money. This has been psychologist Dr. Dennis White with Your Mental Health Minute.

Happiness Assignments from Positive Psychology

1.  Gratitude Letter. Think of someone from your past, or current life who contributed to your success or happiness.  Pick someone whom you have never thanked formally.  A teacher, a coach, a neighbor, a relative, a friend.  Write a letter describing what they did, how it affected you positively, and thank them for it.  If it feels good to do this exercise, think of additional people to thank, and over time, write letters to each of them as well.  One of the good things about this exercise is that the people getting the letters usually feel good as well.  And there is absolutely no time limit on how long ago the event may have occurred, or when you send the letter.

2.  Three good things in life. Write down three things that went well every day and why every night for one week. Write what contributed to those things going well.  Do this even if you don’t feel like it, or if negative things seem to overshadow the good things.

3.  You at your best. Write about a time when you were at your best and then to reflect on your personal strengths displayed in the story. Review the story once every day for a week and reflect on the strengths you identified and how it feels to remember that time in your life.

4.  Identifying signature strengths. Most people have certain strengths that may be called “signature strengths”.  They are the strengths that give them the most success in life, when they are able to use them.  After doing the “You at Your Best” exercise, you may be able to identify those signature strengths.  List as many strengths as possible, but then put the strongest ones at the top of the list, and describe them in detail.

5.  Using signature strengths in a new way. After you identify you signature strengths, think of new situations where you may never have applied those strengths before.  Try to think of situations every day where those strengths might come in handy, as well as longer projects where you might be able to use these strengths on a regular basis.

If you would like some help with this, go online to www.authentichappiness.org. and register as a participant.  There you can take inventories that will help you further with these assignments, and you can also get feedback on your results.

The Satisfaction With Life Scale (SWLS) or “Happiness Test”

by Dr. Ed Diener, University of Illinois

Below are five statements that you may agree or disagree with. Using the 1 - 7 scale below, indicate your agreement with each item by placing the appropriate number on the line preceding that item. Please be open and honest in your responding.

• 7 - Strongly agree
• 6 - Agree
• 5 - Slightly agree
• 4 - Neither agree nor disagree
• 3 - Slightly disagree
• 2 - Disagree
• 1 - Strongly disagree

____ 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.

____ Total score

• 31 - 35 Extremely satisfied
• 26 - 30 Satisfied
• 21 - 25 Slightly satisfied
• 20        Neutral
• 15 - 19 Slightly dissatisfied
• 10 - 14 Dissatisfied
•  5 -  9   Extremely dissatisfied

Interpretation

• 35 - 31 Highly satisfied

People who score in this range love their lives and feel that things are going very well. Your life is not perfect, but you feel it is about as good as life gets. Furthermore, just because you are satisfied does not mean you are complacent. In fact, growth and challenge might be part of the reason you are satisfied. For most people in this high-scoring range, life is enjoyable, and the major domains of life are going well—work or school, family, friends, leisure, and personal development.

• 26 - 30 Satisfied

People who score in this range like their lives and feel that things are going well. Of course your life is not perfect, but you feel that things are mostly good. Furthermore, just because you are satisfied does not mean you are complacent. In fact, growth and challenge might be part of the reason you are satisfied. For most people in this high-scoring range, life is enjoyable, and the major domains of life are going well—work or school, family, friends, leisure, and personal development. You can draw motivation from those areas of your life that you are dissatisfied with.

• 20 - 25 Slightly satisfied

You have an average score. The average of life satisfaction in economically developed nations is in this range—the majority of people are generally satisfied, but have some areas where they very much would like some improvement. Some people score in this range because they are mostly satisfied with most areas of their lives but see the need for some improvement in each area. Other people score in this range because they are satisfied with most domains of their lives, but have one or two areas where they would like to see large improvements. Generally people who score in this range have areas of their lives that need improvement, but would usually like to move to a higher level by making some life changes.

• 15 - 19 Slightly below average in life satisfaction

People who score in this range usually have small but significant problems in several areas of their lives, or have many areas that are doing fine but one area that represents a substantial problem for them. If you have moved temporarily into this level of life satisfaction from a higher level because of some recent event, things will usually improve over time and satisfaction will generally move back up. On the other hand, if you are continually slightly dissatisfied with many areas of life, some changes might be in order. Sometimes we are simply expecting too much, and sometimes life changes are needed. Thus, although temporary dissatisfaction is common and normal, a continual level of dissatisfaction across a number of areas of life calls for reflection. Some people can gain motivation from a small level of dissatisfaction, but often dissatisfaction across a number of life domains is a distraction, and unpleasant as well.

• 10 - 14 Dissatisfied

People who score in this range are substantially dissatisfied with their lives. People in this range may have a number of areas that are not going well, or one or two areas that are going very badly. If life dissatisfaction is a response to a recent event such as bereavement, divorce, or a significant problem at work, you will probably return over time to his or her former level of higher satisfaction. However, if low levels of life satisfaction have been persisting for some time then some changes might be in order—both in attitudes and patterns of thinking, and probably in life activities as well. Low levels of life satisfaction in this range, if they persist, can indicate that things are going badly and life alterations are needed. Furthermore, a person with low life satisfaction in this range is sometimes not functioning well because their unhappiness serves as a distraction. Talking to a friend, a member of the clergy, a counselor, or another specialist can often help to get moving in the right direction, although positive change will be up to you.

However, dissatisfaction at this level is often due to dissatisfaction in multiple areas of life. Whatever the reason for the low level of life satisfaction, it may be that the help of others are needed—a friend or family member, counseling with a member of the clergy, or help from a psychologist or other counselor. If the dissatisfaction persists, you need to change, and often others can help. Talk to your doctor or contact a mental health organization.

• 5 - 9 Extremely dissatisfied

The high school prom season is about here, and graduation parties will soon follow. And that means there is an important safety risk we should never stop talking about. I’m Psychologist Dr. Dennis White with your “Mental Health Minute”. Over 5,000 teenagers die tragically from drinking and driving in the United States every year. They may just have the poor judgment to drink and drive, or ride with someone who has been drinking. They may be caught up in the common beliefs of many teenagers that they are invulnerable – that nothing like that can ever happen to them.

There are two fairly simple, but extremely effective things that can be done to help. First, schools and parents who plan dances and other parties can ask participants to agree, in writing, to not use alcohol or other drugs before, during or after these events. There is something very powerful about signing one’s name to an agreement, and it tells teenagers how seriously the adults working with and for them feel about this issue.

Second, parents and teenagers can sign a mutual “Contract For Life”. This is a simple agreement between parents and their teenagers where the parents agree to come to wherever their teenagers are, if called, to give them a safe ride home, no questions asked. And the teenagers agree to call their parents and ask for help if they find themselves in a dangerous situation. Parents and their kids agree to not argue about it, and to delay discussion until a later time. It’s a win-win agreement. It doesn’t solve all the problems of underage drinking, but it sure can save lives.

Copies of the contract for life, and other resources for parents and teens may be found at doorcountydailynews.com. This has been Psychologist Dr. Dennis White with your “Mental Health Minute”.

Contract For Life

This is an agreement between: (student)   _______________________________________

and:  (parents)

_______________________________________

_______________________________________

I, (student) __________________ agree not to drink and drive, or ride in vehicles with people who have been drinking.  If I find myself in a situation that I think is unsafe, for any reason, I agree you call you for a ride, anytime, anyplace, no questions asked.  I agree to delay discussing the situation, as needed, until the next day, or at a later agreed-upon time, with you.

Signed: ________________________           Date:  _____________________

I/We, (parents) _____________________________________________________ agree to come and get you to provide you with a ride home if you find yourself in a situation you feel is unsafe, for any reason, anytime, anyplace, no questions asked.  We agree to delay discussion of the situation, as needed, until the next day, or until a later agreed-upon time, with you.

Signed:  _______________________           Date:  ____                             

Signed:  _______________________          Date:  _____

 This contract is good for life!

Ever since I changed jobs, I just can't get to sleep. Now I'm a wreck. Will I ever be able to sleep well again? I'm Psychologist Dr. Dennis White with your Mental health Minute.
One of the most frustrating aspects of insomnia for many people is that, regardless of the original cause it can take on a life of its own. It's called conditioned insomnia and refers to a set of mental associations at the time someone gets ready to go to sleep.

Consider this: An individual has been under a lot of stress at work for the past few weeks. They've been having a great deal of difficulty getting to and staying asleep. Gradually, in addition to the other stress they're experiencing, they now also worry about sleep. Unconsciously they are associating normal, healthy sleep habits with this new inability to sleep. As a result, simple acts like going into the bedroom, turning out  the light, or setting the alarm begin to activate anxiety about sleep. Or, just thinking about going to sleep may activate conscious thoughts which are self-defeating and usually self fulfilling prophecies. These may be thoughts such as, "I'll never get to sleep", or,  "I'm going to be dead tomorrow". After a few weeks or months, the original job stress may be long gone, but conditioned insomnia is now a part of life.

Here are six steps that can help

1 Go to bed only when you’re sleepy, regardless of how late it is.
2. Use the bed only for sleeping.
3. If you are unable to sleep, get up and go to another room and do something else.
4. Set the alarm and get up at the same time every day,
5. Don’t nap during the day.
6. Find a relaxation exercise, an audiotape or CD that teaches you to relax as you go to sleep.

For a free copy of a relaxation CD, phone (920) 746-1346.

This has been Psychologist Dr. Dennis White with Your Mental health Minute.

Insomnia
By Dr. Dennis White

According to the American Sleep Disorders Association, few medical problems today are as widespread and misunderstood as the variety of steep disorders commonly referred to as insomnia. There is virtually no one who has not experienced some sort of irritating sleeplessness at one time or another. This may range from the occasional inability to fill asleep, stay asleep or steep soundly enough, on the one hand, to chronic, disabling sleepless patterns that can last for months or years, on the other.

 When insomnia lasts more than a few days, it can take on a grinding, self‑defeating and self‑perpetuating course that can be exhausting to those who experience it. Over 100 million Americans suffer occasional sleep problems, and about a third of these have some form of chronic insomnia. About 10 million Americans suffer enough to seek professional help and many more spend millions of dollars on over the counter sleeping aids.

According to studies quoted by Drs. Peter Hauri and Shirley Linde, steep disorders researchers, there are as many as 70 million Americans up watching television between midnight and 3:00 a.m. They also cite a study of 3,000 teenagers indicating as many as 30 per cant fall asleep in class at least once a week. They point out that sleep‑ loss accumulates, creating a "sleep debt"' in insomniacs that can't be made up with one or two nights' restful sleep. As this sleep debt accumulates, it reduces daytime alertness, efficiency and safety. We have aall heard of transportation and industrial accidents involving people falling asleep or being drowsy. In fact, the real loss to our society in quality of life is immeasurable.

 There are many forms of insomnia, and they are generally categorized by causes. These are insomnia due to psychological problems, medical problems, lifestyle and poor steep habits. Assessing the exact causes of insomnia can take some time, but it is particularly important in order to determine the proper treatment. People seeking help for sleep disorders are usually asked to answer detailed questions related to their sleep habits, psychological and physical health as well as to keep a detailed sleep log to analyze Their actual behavior over a period of time. Often this information will give clear indicators of the nature of the problem and point to obvious solutions.

The great majority of the most common sleep disorders can be identified and treated in this way. Those sleep disorders caused by psychological problems, lifestyle and poor sleep habits can be corrected by a fairly standard set of what might be called "good" sleep habits. One of the most important of these is to not become preoccupied with trying to get a good night's sleep, creating tension and the resulting self‑defeating and self‑perpetuating cycle of sleeplessness.

 One of the most frustrating aspects of insomnia for many people is that, regardless of the original cause or causes, the insomnia can take on a life of its own. This phenomenon is often called conditioned insomnia and refers to a set of conscious or unconscious associations that come about the time someone gets ready to go to steep. The associations are often related to the place of sleep or to certain rituals that are performed in preparation for sleep,

Consider this scenario. An individual has been under a lot of stress at work for the past few weeks with many deadlines to meet and a lot of anxiety when at home at night. As a result, he has been having a great deal of difficulty getting to and staying asleep. Gradually, in addition to the other stress he is experiencing, he is now also worrying about insomnia. Unconsciously he is associating many of his normal, healthy sleep habits with this new inability to steep.

 As a result, simple acts like going into the bedroom, turning out the light, or setting the alarm begin to activate his anxiety about sleep. Or, just thinking about going to sleep may activate conscious thoughts, which are self-defeating and usually self‑fulfilling prophecies. These may be thoughts such as, "I'll never get to sleep", or, "'this always happens to me", or, "I'm not going to get any steep tonight". After a few weeks or months, the original job stress may be long gone, but conditioned insomnia is now a part of his life.

While many people experience temporary insomnia when they are in strange places or under unusual conditions, conditioned insomniacs have trouble sleeping under normal conditions. In fact, the, problem often comes to light when a conditioned insomniac finds, to his amazement, that he can sleep very well in a strange place, on a trip, but not at home in his own bed.

  Over twenty years ago Dr. Richard Bootzin devised the following behavioral techniques to treat conditioned insomnia:

1.      Go to bed only when you are sleepy, regardless of how late it is.

2.      Use the bed only for sleeping. No TV, reading or eating.

3.   If you are unable to sleep, get up and go to another room. Do something else (but don't eat or smoke) until you feel sleepy, however long it takes. When you are sleepy, go back to bed. If sleep does not come easily, get up again and repeat this as many times as necessary.

4.   Set the alarm and get up at the same little every day, regardless of how much sleep you get    or how tired you are.

5.      Do not nap during the day.

6.      Find a relaxation exercise, an audiotape or CD that teaches you to relax as you go to sleep – and use it regularly. (phone (920) 746-1346 for a free relaxation CD)

 These six techniques have proved quite effective at breaking the most common negative associations related to conditioned insomnia. Going to bed only when sleepy avoids the common mistake of pressuring one's self to sleep. Doing nothing but sleeping in bed, and leaving the bed unless one is sleeping helps associate the bed with sleeping only. Keeping a regular wakeup schedule and no napping helps the body establish a regular sleep/wake cycle. Doing something else when sleep doesn't come (instead of worrying about it) helps keep one’s mind on something else instead of recycling negative, self‑defeating thoughts. And learning regular relaxation techniques can bring on a gentle, deep sleep, with a little practice. Being tired isn’t enough to fall asleep.  Being tired and relaxed is.