It is not always easy to know if you are depressed or not.

Depression comes in various forms, ranging from mild to more severe. During life, 15 – 20% will experience depression and 6 – 12% will have a depression at any time.

Depression changes the way we think

It’s normal to be sad from time to time, but depression is more than feeling unhappy.

It’s normal to be sad from time to time, but depression is more than feeling unhappy. Depression makes it difficult to function and enjoy life – just getting through the day can be overwhelming.

Common features 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

Depression is associated with changes in how the brain works.

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.

The things that happen in your life 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. (Source: Health Norway)

Treatment

There are many ways to treat depression. The treatment will depend on symptoms and diagnosis, among other factors.

For mild forms of depression, The Norwegian Directorate of Health recommends counseling and psychological care as the first choice, rather than medication.

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

• The first step is taking care of yourself by being active, among other things.
• A sense of self-worth is important in preventing depression.
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  The same goes for physical activity.

Tips for 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.

 

The treatment for depression involves building your self-esteem up again and finding your way back to feeling the joy in life. It requires that you make an effort.

• Start small and build yourself up again, step by step.
• Try shifting your focus from bad/negative thoughts to what you have in the here and now.
• Take one step at a time and do things that are positive for you.

• Research shows that physical activity is effective against depression: sleep quality improves, depression symptoms decrease, and self-esteem increases.

When you are depressed you lose the desire to do things. Doing something / meeting friends will be good for you because it helps you focus on something else, and gives you less time to sit at home and brood.

“Force” yourself to be active, by doing things such as going for a little walk every day – and know that it will do you good.

• Remind yourself that you’re doing the best you can – focus on the positive, what you excel at, and what you enjoy.
• Give yourself time and be gentle with yourself.

• The fact that you are actually trying is a positive thing; know that you will reach your goal.

Train yourself to see the positive

It’s easy to forget all the good things that happen during a day or week. Shifting your focus to what you excel at, appreciate, and are grateful for helps you turn off negative thoughts and feelings.

You enhance the good feeling by logging the experience. The positive memories act as a buffer against stress and negative thoughts.

• 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.

Mindfit can help you get started with positive self-talk. Read more about Mindfit and try for free