Overcoming Depression: 6 Tips to Feel Better

Between 15-20% of us will experience depression at some point in our lives. This highlights how important it is to take care of our mental health – even in everyday life.

Depression can change the way you think, feel, and handle everyday life. Even the simplest tasks can feel overwhelming. Fortunately, there are ways to break free from depression.

Depression is more than just feeling unhappy.

It’s normal to feel sad from time to time, but depression is more than just feeling unhappy. If emptiness and despair have taken hold of your life and don’t go away, you might be experiencing depression.

Depression makes it hard to function and enjoy life – just getting through the day can feel overwhelming. Depression comes in different forms, from mild to severe, and affects thoughts, emotions, and energy levels.

Common signs of depression:

Despondency
Discouragement
Negative thoughts
Feeling that life has no meaning
Poor self-esteem
Lack of interest in other people and common tasks
Lack of energy
Difficulty sleeping
Difficulty concentrating

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Depression is associated with changes in brain activity.

The brain sends signals between nerve endings using substances called neurotransmitters. If you are depressed, neurotransmitters called norepinephrine and serotonin are out of balance and do not work as they should.

Life events are also important.

Depression can be triggered by stressful events such as divorce or financial problems. A difficult childhood can make you vulnerable to episodes of depression.

There are many ways to treat depression

Treatment depends on the diagnosis and symptoms. For mild to moderate depression, the Norwegian Directorate of Health recommends talk therapy as the first choice, rather than medication.

Depression makes it harder to cope with everyday things like taking care of yourself.

The first step towards feeling better is taking care of yourself.
A healthy self-esteem is important in the effort to prevent depression.
The same goes for physical activity.

Also read: Gratitude increases happiness and reduces depression

Self-help: 6 Tips on What You Can Do Yourself

We know from cognitive therapy that what you think about yourself affects how you perceive a situation. Many who become depressed experience a kind of hopelessness or develop negative thoughts about themselves and their lives.

Cognitive therapy may improve symptoms of depression and increase your chances of being completely better. The goal is to get rid of negative thoughts and beliefs, and to help you have more positive thought patterns.

Treating depression is about rebuilding yourself.

It’s about rediscovering the joy of life and strengthening self-esteem.

Here’s how you do it:

1. Start small – take it one day at a time

Begin with small, manageable goals for the day, and be patient with yourself. Setting small goals makes it easier to experience a sense of accomplishment and build confidence over time.

2. Shift your focus from painful thoughts to the here and now

When negative thoughts take over, try shifting your focus to the good things in today. It could be something simple that you might take for granted – like a good cup of coffee, a smile, or the warmth of the sun.

Practicing shifting your focus helps reduce rumination and gives you a break from negative thoughts.

3. Do something that brings you joy

Find small activities that make you happy, whether it’s reading a book, listening to music, or being in nature. Small moments of joy can make a big difference for your mental health.

4. Push yourself to stay active

For example, take a short walk every day—notice how it actually makes you feel better. Physical activity is one of the most effective ways to lift your mood. Even a short walk can help your body release endorphins, natural mood-boosting chemicals.

5. Remind yourself you’re doing your best – be kind to yourself and give it time

Depression can make everyday life feel heavy, and it’s important not to be too hard on yourself. Remember, it’s okay to have bad days. Be patient with yourself. The fact that you’re trying is an important part of the process – you will move forward.

6. Train yourself to see the positive

Practice noticing small victories and things you’re grateful for, whether it’s something you’ve mastered at work, a friend who’s been supportive, or a good conversation. It helps you turn off negative thoughts and feelings.

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When you’re depressed, you often lose the desire to do things.

But taking small steps, like engaging in an activity or meeting someone, can help you focus on something else. It gives you less time to sit at home and ruminate.

Research shows that physical activity is effective against depression, improves sleep quality, and reduces symptoms. It also boosts self-esteem, which is important for moving forward.

Here’s how you can start training yourself to see the positive

It’s easy to forget all the good things happening throughout the day or week. Shifting your focus to what you’re mastering, what you appreciate, and what you’re grateful for helps turn off negative thoughts and feelings.

You can reinforce the good feeling by logging the experience:

Notice what makes you happy, when you accomplish something, and what you enjoy.
That will help you shift your focus from negative thought patterns to a greater sense of mastery and positive thoughts about yourself.
You’ll see that life consists of both mastery and beautiful moments, which gives you a positive feeling and a sense of gratitude. It affects the way you think and behave.