14 Steps to Happiness

by Kristian Hall

14 Steps to Happiness is a program that will help you recover from depression. You will learn how different activities can lift your mood - and how you can change your mindset - in order to feel joy again and experience mastery and meaning.

When depression is at its worst, it may seem impossible to get rid of. This book, and the author's story, will show you that it’s possible to recover completely. By following the 14 steps, you can aspire to happiness! The book also provides inspiration and information to friends and relatives of those suffering from depression.

About 14 Steps to Happiness:

“This book is written with care and so much love that I really trust the author has a genuine desire for me to get better. The advice and tips are so simple that it feels easy to get started on the journey to "Get Happy Again". I recommend this book from the bottom of my heart.”
Hanne Charlotte Gryting

“The book provides an insightful understanding of the nature of depression, and it contains a unique collection of practical tools.”
May Volden, Psychologist and Hege Saltnes, Psychiatrist

About Rise from Darkness:

“I cannot explain how much I appreciate this book. Kristian writes simply, with empathy, extremely well, and last but not least, in a way that is easy to understand. He explains accurately and yet easily, and the reader gets an insight into how the brain, mindset, reality filters, and many other of our mental aspects work.”
Elise Solvåg, elisecathrin.com

“A brilliant book – full of insights and inspiration. Kristian Hall shows the way.”
Pål Johan Karlsen, PhD in Psychology.

Genres: Nonfiction, Self Help, Health

246 pages, Paperback

First published January 4, 2018

About the author

Kristian Hall went through eleven years of deep depression as a teenager and student. He overcame his depression by practicing techniques from cognitive behavioral therapy and positive psychology. His personal development did not stop there - he's now living the life of his dreams. He lives in the deep forest around Oslo, together with his family and a very strange Maine Coon cat.

Kristian is now on a mission to help as many other people as possible rid themselves of depression.

Reviews

[Kat · Rating 5 out of 5]

“14 Steps to Happiness” is a self-help book with a touch of memoir to it, a multi-step approach to treating depression. It’s well organized into subsections—“Eat Yourself Happy” and “Use Therapy Efficiently” and “Create Meaning in Your Life” (my personal favorite) to name a few, and unlike some self-help books I’ve read for other conditions, this one refreshingly notes “we are all different” and that no solution is going to be one-size fits all, but to try all the different techniques and see what works for you. The tone is relaxed and non-preachy, which again, I enjoyed. I found the author’s candor in sharing personal experiences (good and bad) one of the most relatable things about this book.

I found lots of useful tools in reading this book, including better understanding of some of the factors that may contribute to depression. The chapters contained useful exercises like creating rituals to get in a different mindset, good information about sleep hygiene, and brief dietary advice. Recommendations for supplemental reading as well as exercises that can be found on the author’s website are included. This was a quick read that doesn’t seek to be a medical guide but rather a guide to positive living from someone who has experienced depression. The amount of detail would be perfect for someone who was seeking a useful self-help book that gets straight to the point.

Please excuse typos/name misspellings. Entered on screen reader.

[E.M. Swift-Hook · Rating 5 out of 5]

A map through the darklands of depression

This is a book aimed at young people with depression written by someone who has been there, so it has a lot of strength and passion. It offers a 14-week course to help someone struggling with depression get their life heading in a better direction. It draws on sources as varied as Positive Psychology and Buddhism, taking what the author has found to be effective from the best practice on offer.

I read through the book and found a tremendous amount of value just from that. I plan to go back and work through it more as intended as well. Knowing a lot about a number of the techniques the author suggests and having tried many of them, I feel he has done a great job of offering young sufferers a good introduction as well as a practical means of progressing.

What is particularly helpful is that the author has provided freely accessible support material for the book on his website such as printable versions of various activities he suggests, and guided meditations and self-hypnosis recordings. He also offers suggested further reading for those who wish to explore any aspect more deeply.

My caveats are two-fold. Firstly I think the author made a mistake opening the book with a description of someone killing spiders and comparing himself to them. That was so brutal it made me want to put the book down and walk away. It made me question if someone with so little empathy could have anything to say on a topic that requires vast oceans of it. I can only assume to the author spiders are things, not living beings, but it disturbed me a great deal and coloured all that followed.

My other caveat is that this is a book for young people. If you are older you will find there are some aspects of the book which won't gel, but there is still a lot that could be helpful to you even so.

This is a really good self-help book for young people trapped in depression who are recognising that fact and able and willing to take the first step towards recovery.

[Nico Genes · Rating 5 out of 5]

An easy and helpful guide to overcome depression.

This is a work of non-fiction, a self-help guide, coming from the author’s personal experience. After a long time suffering and fighting depression, the author wrote this book with a noble mission of helping as many people as possible on their journey of overcoming depression. The author delivers exactly what promised in the title and blurb.

We are told and also showed that it is possible to overcome depression. The author himself is proof. It takes a long time, determination, and discipline, but it is possible. The 14 steps presented here are easy to understand and follow. This is not a book to be read at once and be left on the shelf and gone forgotten. it should be used over and over again, until we are….well, happy.

We all search for happiness throughout our lives. I am fortunate enough for not suffering from depression, but I have a few friends that do, and I could see them through the author’s words, and I think I get them better now. It's hard and devastating to suffer from depression. The people around you may seem to get what you are going through, but this is often far from reality. My best friend often tells me “You don’t understand” and I tend to contradict her. I do understand her up to my limits. Certainly, with the help of this book, I think I understand her better now than I thought I did. I also have now better knowledge and resources to be able to offer my support when needed.

I liked the simple and calm way of the author’s writing. The tone is always supportive, understanding, and encouraging. I think it goes to all of us that it is important what we think about and whether our thoughts are positive or negative. The thoughts we have control us. It takes a lot of courage to share with the world such personal details and I commend the author for this.

[Kelly Channick · Rating 5 out of 5]

Although not personally suffering from depression, I feel like this memoir/guide enabled me to better understand the difficulties and pain felt by those who suffer this misunderstood disease. Hall not only described ways to combat depression and attain well-being, but he provided exercises, workbook pages for personal use as well as included a plethora of valuable information. A job well done!

[Sanam A · Rating 5 out of 5]

This was my first time reading a self-help book. I have never been the kind of person who would pick up a self-help book. Actually I am the kind of person for whom it took a very long time to admit that I have depression. I suffer from clinical depression and anxiety, and as I was reading this book, I felt the writer was talking to me, guiding me. The fact that the writer has written this book from his own personal experience, makes it more real for me than just reading about how to overcome depression on the internet.
The writer has focused on lifestyle change. He has written a road map for people like me who live in countries where depression and mental illness is still a stigma. This isn’t a book that I will be putting aside, this is something I am gonna keep with me and revisit it every now and then.
This book was easy to read and understand and I love the chapter summaries at end of each chapter.
I just want to thank the writer for being so raw with his words and sharing his journey through depression with us as a way to help people like me who are suffering from depression.

[Marie Lund Alveberg · Rating 5 out of 5]

Denne likte jeg veldig godt. Enkel, tydelig, tilgjengelig. Skrevet av en med hjerte på rett plass, og egen erfaring. Det er en stor fordel!

[Cameron Ayers · Rating 4 out of 5]

My review will be somewhat hobbled by two key factors: I am not a mental health expert and have never suffered from depression, so I cannot evaluate this book either from a clinical perspective or a patient perspective. As such, I can only approach this as an objective reader. With that limitation established, I can say that I found this book both interesting and informative, and could see it helping those suffering from situational depression (more on this distinction in a bit).

As the title indicates, the book outlines 14 steps that readers can follow to address some forms of depression. According to the author, he developed these techniques after spending a decade battling depression following the death of his father. The book is part memoir, part science lesson, part pep rally. Such a grab-bag approach may sound awful, but it keeps things from getting stale. Rather than adopting a stuffy and formal approach to using these depression-fighting techniques, filled with rote memorization, the writing here is much more approachable and includes everything from exercises people can try to diary entires from some of the author’s lowest points. These sections are especially raw.

In that same spirit, the book takes a practical approach to conquering depression, encouraging readers to skip steps in his program if they don’t seem especially relevant to their situation. The author also emphasizes that this book is intended to address situational depression — depression brought on by traumatic experiences — as opposed to clinical depression, which typically requires medication and therapy.

The book is intended to be used in conjunction with a workbook, which comes separately and at additional cost. I was not furnished a copy of this, nor can I peruse it on Amazon, so I can’t tell you whether it adds anything to the program. I did, however, watch several of the author’s motivational videos on YouTube, and was struck by how earnest they were. The author is clearly passionate about helping others struggling with depression, and that enthusiasm is infectious. The video series (more than 50 at the time of this writing) covers everything from meditation, to exercise to gratitude. Some are in English and others are in Norwegian.

I did not find myself in agreement with all of the author’s conclusions. In one case, he cited research on placebo-controlled drug testing — in which patients receiving a sugar pill reported fewer headaches with nearly the same frequency as those who got actual medicine. While the author interpreted that to mean that the placebo patients willed themselves to recovery (a core concept in the book), this phenomenon is generally chalked up to the power of self-deception (there’s more to it than that, but this isn’t really the forum for discussing signaling pathways, so for the sake of brevity, let’s just refer to it as self-deception).

On the whole, I found this book to be an enjoyable read and can easily envision it helping readers struggling with situational depression. I hope the author succeeds in this laudable goal.

[Hayleigh Sol · Rating 5 out of 5]

Depression and anxiety are such common and significant conditions and becoming more prevalent in our modern society; in my medical practice, these issues are seen on a daily basis. This guide provides a plan for making gradual steps away from depression and I was impressed by the combination of familiar, well-researched techniques with the author’s own experiences. Hall’s gentle, understanding tone and the recommended gradual approach make these steps seem doable. His brave sharing of personal journal entries, thoughts and feelings make this guide seem like the helping hand from a friend who’s experienced the highs and lows and come out on the other side.

While depression and anxiety, like many chronic conditions, may never fully resolve, 14 Steps to Happiness offers an approach that can be applied at any stage. I liked the idea that so many of the steps in the section of “what you do” relate to/improve “how you think”. Although the book is primarily written for those who experience depression and/or anxiety, the principles are beneficial for all of us: improving our mindset and self-talk, exercising and eating healthy foods, socializing with people who make us feel better, etc.

[Mary Markstrom · Rating 5 out of 5]

This is more than a book. It's a comprehensive life plan to help you overcome depression but is also very helpful for those who don't suffer from this debilitating condition The author takes you step by step through a program to improve every aspect of your life. It's also backed up by videos and worksheets. There are helpful summaries and suggestions for further reading at the end of each chapter. The author explaines the connection between depression and anxiety. There are interesting facts about chemistry, neurotransmitters, dopamine and vitamins and the importance of maintaining a balance between them. He also stresses the importance of sleep, neutrion, exercise and encourages keeping logs and journals. He advises not to over identify with others suffering depression and avoiding self-reinforcing negative spirals and triggers. There is helpful advice on how to make friends and overcome social anxiety. All in all a really useful book for those who want to improve their lives. Very well planned out and easy to follow.

[Miranda · Rating 4 out of 5]

I have been exploring a lot of self-help books in the last year as part of my own journey with anxiety and depression. I have learned that you don't have to take every piece of advice in the books that you read. It is important for each person to take what they need from what they read. Hall has a lot of great ideas, and honestly I could see myself following all of the steps if I was in the same mental place I was a year ago.

As I read this book, I realized that I was already following a lot of Hall's steps, and that made me feel pretty proud of myself. I applaud Hall for writing about something that is hard, for making that something hard attainable. I truly hope his writing continues to help people on their difficult journeys.

[Cheryl Montgomery-Nolan · Rating 5 out of 5]

While I received an ARC of this book, I have made an independent decision to post this review. This book was well thought-out and very well written - and I believe it could help anyone find peace and happiness again!

[Zita Harrison · Rating 5 out of 5]

Learning from a peer.

Having suffered from depression and anxiety myself, I was very interested in this book. It lays out a step by step program with summaries at the end on how to cure yourself of this disease along with very informative discussions on how our emotional health is related to the mechanics of the brain and the body.

It's an easy read with a personal touch. The summaries are great to go back and read when there's no time to go through a chapter again. Sometimes I found it to be a little repetitive, but that is probably necessary to make information stick. Learning about the author's own trials and miseries makes it almost feel like you are talking with a friend, which is more encouraging than a conversation with a complete stranger to whom you are just a paycheck, and whose office you leave feeling like you got nothing. After all, we learn more from our peers than anyone else, right? Moreover, his desire to help others suffering from depression is free of the arrogance and judgmental attitudes found in so many, and rings true.

The most important advice, I thought, was the one to take baby steps to recovery. Growing up with an overachieving parent who expected everything to be perfect right away, I can attest to the fact that that approach fails. I was also excited to read the "Eat Yourself Happy" chapter, because I turn to ice cream when I'm feeling sad. But alas his advice followed that of other health experts and left out my favorite tranquilizer from the list of foods that help depression!

[Guy Estes · Rating 5 out of 5]

This book is an excellent resource, charting the treacherous waters of depression. I don't suffer from long-term depression, but I have had some periodic bouts with it, so I've some personal experience, though nothing on the scale the author suffered. This book is a very easy to read and simple to follow map for getting through it. It does not offer quick fixes; the author makes it clear this is a long-term process, and you might have to go through it or repeat certain steps multiple times, as clinical depression is a complex thing. The author starts with the physical aspects, eating right, getting exercise, getting enough sleep. You don't have to become a full-blown health nut or train for a triathlon, just get into reasonably good physical health. The better condition your body is in, the better it is able to handle the physiological aspects of depression. Then he details other methods where you have to change or reprogram your thinking. I suspect depression might be similar to conditions like anorexia in that the victims suffer from wildly inaccurate self-perception, and in order to get better, they have to change their thinking so they have a more realistic and healthier self-perception. The author gives lots of methods on how to do this. Again, such a change is neither quick nor easy, but I think if someone suffering from depression uses this book, they'll eventually find themselves in a better place.

[Cathy · Rating 3 out of 5]

With Covid either causing or exacerbating depression, I thought this might be a timely book. I have mixed feelings about it, though.
I liked that it was aimed at younger people as a guide. I'm also interested in working though a few of the exercises as we move into the fall and winter with the new normal of Covid limiting our usual social interactions (which can be depressing).
I’m not a mental health professional, so I can’t comment on the technical aspects, but having lost and nearly lost friends to deep depression, I’m concerned that overall, the book is too lightweight an approach, that you can “positive attitude” yourself out of depression.
Set up to cover a topic a week, the text alternates with explanations, suggestions for different exercises, and the author's personal experiences, supplemented by resources on the author’s website.
While possibly a useful self-help guide for younger people seeking a positive lifestyle or for adults who want to better understand friends and relatives who suffer from depression, I hesitate to otherwise recommend it.

[sandhya jethva · Rating 4 out of 5]

Depression is something hard to fight with as only person suffers in darkness of his own head .This book is really informative having 14 steps to coping up with depression and becoming happy person from inside out .

~ author had quoted his own experience of fighting with depression , which is inspirational along with that his own stuff which he had used dealing own depression .

~ Cheery on the cake is summary after each chapter .

~Highly recommended to all one with depression and even to others.

Thank you for this Advance reader copy .I really gained a-lot information about healthy mind-hacks from this book .loved it !!!

[PollyAnna Joy · Rating 4 out of 5]

The only negative thing I have to say about 14 Steps to Happiness by Kristian Hall is that I wish I had read it sooner. Kristian writes from his own personal experience as well as with extensive knowledge that demonstrates that he has done his homework. His 14 steps are simple to complete and valuable for any person suffering from depression. Granted, a depressed person will more than likely find the so-called "simple" steps a challenge because, well, they're depressed and that is the nature of a depressed individual. But if the reader (depressed) will take each step one at a time and give each his/her best foot forward, he/she will, I am sure, see visible, powerful, and positive results. I applaud Kristian for being willing to be so vulnerable and helping to share his story as a way to help others suffering from depression.

Personally, I do wish this was a faith-based book with Bible verses/examples included to help illustrate his steps, but regardless, it is valuable to anyone who is depressed.

I received an advance review copy for free, and I am leaving this review voluntarily.

[Thomas Langholm · Rating 4 out of 5]

Lererik

[Elise Kristine · Rating 4 out of 5]

Jeg vet dette egentlig er en bok man skal jobbe med, men jeg leste hele på en gang sånn cirka.
En av de bedre bøkene jeg har lest i selvhjelpsbokkategorien.

[Happy Booker · Rating 5 out of 5]

14 steps to happiness is a self-help book geared for people with depression. It is mostly science-based and provides a comprehensive program to overcome this feeling of hopelessness. The author uses his own experience and his success in battling the illness after a very long time.

The interesting part about the book was the author compared his feelings and relationship with depression to a documentary he saw about venomous spiders. How much agony one faced with they were bitten by one.
I admired the fact that the content was not taken lightly and was displayed accurately and as truthfully as possible. Kristian spends a whole decade of his life with depression, and so he has written this book letting the reader know how you can turn it around.

The literature was easy to read and to understand. The step by step information was organized and left no issue unturned. I also really liked the cover of the book. I thought it was very fitting.
I would recommend this book to people who feel depressed or know that they have been battling this illness for a while.

[Jamie Lymer · Rating 5 out of 5]

Well, what can I say? This book has been the catalyst that has inspired me to think of my depression/anxiety has something that I can recover from and not have to just put up with. I have read it from cover to cover and it has given me hope. I am now going to read it through again and do the exercises etc suggested. In fact I have already written a timeline of my MH deterioration (as suggested by Kristian) - contributing factors and significant events etc and having done that my head already feels lighter. The racing thoughts have subsided. I would recommend this book without any hesitation whatsoever. I am now going to read his other book, Rise From Darkness. Thank you Kristian for being the light at the end of my tunnel.

[Tom Helge · Rating 4 out of 5]

En flott bok med mange gode råd og tips om hvordan du kan komme deg ut av depresjonen. Denne er perfekt til å bruke sammen med terapi, det gjorde jeg og det hjalp meg mye med å komme meg opp igjen og være glad. Det var noe i boken som personlig ikke traff meg, som dette med trening men jeg tror det er veldig forskjellig fra person til person. Bruker mye av de tipsene Kristian kommer med i boken i hverdagen

[R · Rating 5 out of 5]

Let me just start by saying that I read this over time and not as it was intended to be read.

I also read it at a time when I was not actively feeling depressed. However, I am always looking for ways to improve myself (in all manners), and I'm always looking for tools for my proverbial toolbox because, even though I may not need them right now, there's no way to know when I might need them.

I found that there were a lot of really helpful things in this book and the psychology behind a lot of practices was very clearly explained.

I do, however, think that the book is like anything else--it's not going to help someone who hasn't truly decided to dedicate themselves to the hard work of improving themselves.

I do recommend the book, though, if you're looking for some ways to improve your outlook, perceptions, and mood.

[Marikane · Rating 5 out of 5]

For dem som kjenner til Kristian Halls tiligere arbeid er denne oppfølgingsboka kjempefin å ha - den gir innspill til veien videre og er en fordypning som kan være til hjelp for både dem som sliter eller har slitt med depresjon, eller dem som har nære og kjære som lider under denne skrekkelige mørke "ryggsekken" og som kanskje trenger litt oppmuntring og støtte.

Og forordet er gull! Be om hjelp og innspill - og de kommer.

Fortsatt god heling - vi er alle sammen på livets reise

[Suzanne Anderson · Rating 5 out of 5]

practical

A nice approach to dealing with demons in your head. Completely nonjudgmental and practical from the author’s lived experience. I very much enjoyed it.

[Carl Fredrik · Rating 5 out of 5]

Fantastisk! Lærerik, sterk, emosjonell og inspirerende. Vil anbefale denne til enhver uavhengig av mental kondisjon.

[Matilde Gaupaas · Rating 4 out of 5]

Lydbok. Virker kunnskapsbasert!

[Kristian Hall]

My own book, so I won't review it.