7 - While you are waiting
About Change Processes
Most of our patients have to wait a few weeks before their first appointment. During this period, it can be helpful for you to take certain actions on your own to increase the chances of improvement. These actions can also be important during and after treatment.
However, change can be challenging, especially when we are not feeling well. In the video below, you will receive some tips on how you can take small steps toward a better everyday life.
Further down the page, you will also find an overview of free online self-help tools that you can use as support along the way.
Summary:
- It is harder to make changes when we are not feeling well mentally.
- Therefore, it is wise to make a plan for what you can do to feel better when you have a mental health issue.
- The plan should be based on these five tips:
- Try to figure out what you want to be different in your life. Be as specific as possible, and avoid setting too high expectations.
- Start making changes even if you don’t feel like it or aren’t motivated.
- Set goals that align with your needs, such as the need for belonging, mastery/competence, and autonomy.
- Ask yourself what you did the times in your life when you managed to make a positive change.
- Be as kind and supportive toward yourself as you can.
Free Self-Help Tools
There are many useful self-help tools available online, and several of these are free to use. Below is an overview of examples of free self-help tools for various issues. All the tools listed meet current standards for healthcare quality, privacy, and security.
Click on the link for more information and access to the tool.
Video-based self-help for depression
Video-based self-help for insomnia
Video-based self-help for social anxiety
Video-based self-help for panic disorder
App-based self-help for excessive rumination (only in Norwegian)
App-based support tool for increased physical activity (only in Norwegian)
App-based prevention of postpartum depression (only in Norwegian)
Tankevirus (Thought virus): App-based self-help for managing unhelpful thought patterns (only in Norwegian)
The Emotion Compass: Website on how to understand and work with your own emotions.
Low-Threshold Services
Below is an overview of various low-threshold services with physical locations in Oslo. These are services you can access and use without a referral from a doctor, and in most cases, they are free of charge. Click on the name of the service for more information.
At the bottom of this list, you'll also find an overview of help hotlines and websites that can be useful for those who are unable or unwilling to attend in person but still need someone to talk to or access to qualified information.
Note! The services or contact information may change before we update this list, so you might encounter a website that has been moved or altered, or a service that has been discontinued. In that case, please contact the organization behind the service directly for more information.
Activity services:
Aktiv på dagtid - Exercise services for adults over 18 years old receiving social benefits from NAV.
Fontenehusene - A work community for people who have or have had mental health issues.
Aktivitetshus - Various types of activity offerings for residents of different neighborhoods. By clicking the link, you will be directed to a shared overview of the municipality's activity offerings, allowing you to find what applies to your neighborhood.
Frisklivssentralen - Assists individuals seeking to achieve a healthier lifestyle related to diet, physical activity, or smoking/tobacco use.
Kvinnehelsehus Oslo - Offers social networks and support for women in all life stages, particularly for those in vulnerable life situations.
Services for Victims of Violence, Abuse, Incest, and Honor-related Violence:
Dixi ressurssenter mot voldtekt - Counseling for rape victims and their relatives.
Nok. Oslo - Support for adults who were victims of incest and sexual abuse in childhood, and their relatives.
Krisesentrene - Provides protection, safety, advice, and guidance to adults and children exposed to violence and abuse.
VAKE kirkelig ressurssenter mot seksuelle overgrep - Counseling for victims of sexual abuse and their relatives.
Adam - Support for men who were victims of sexual abuse as children or adults. Adam is part of VAKE and specializes in abuse within Christian contexts but is open to all men who have experienced abuse.
DinUtvei - A guide to support services for individuals who have been victims of violence and abuse. Clicking the link leads you to an overview of various services nationwide, and you can choose "Oslo" in the filter search to find local services.
Røde kors Mentorfamilie - Offers mentor families for individuals who have been exposed to negative social control, forced marriages, or other forms of honor-related violence. The mentor families are volunteers who wish to spend time with participants and engage in activities together.
Financial and Legal Advice:
Tilbud om økonomisk og juridisk rådgivning gjennom Oslo kommune - Overview of Oslo municipality’s various services in the areas of finance and law.
Jussbuss - Free legal help in areas such as rent, debt, labor law, social affairs, social security, immigration, and prison law.
Rettssenteret - Free legal assistance for young adults under 25.
Kirkens Bymisjon - Ung rettshjelp - Free legal help for young adults under 25.
Pasient- og brukerombudet i Oslo og Akershus - Information, advice, and assistance related to patient rights.
Støttesenter for kriminalitetsutsatte - Police support and guidance for individuals who have been victims of crime.
Norsk organisasjon for flyktninger og asylsøkere (NOAS) - Guidance and legal help for asylum seekers.
Services for Individuals with a Minority Background
MiRA-Senteret - Advice and guidance for minority girls and women.
Caritas ressurssenter Oslo - Guidance, courses, and activities aimed at immigrants.
Helseforum for kvinner - Meeting place for women, including language training and work integration.
Kirkens Bymisjon - Primærmedisinsk verksted - Offers social activities, guidance, and health checks to men and women with a minority background.
Oslo Sanitetsforening - Various activities focused on inclusion, integration, and coping, for women and families.
Stella- Røde kors kvinnesenter - Courses and competence center for minority women and mothers.
Flyktningguide - Røde kors - A volunteer refugee guide who helps newcomers learn about living in Norway.
Vennefamilie- Røde kors - A volunteer "friend family" who spends time with and engages in activities with young people aged 15-23 with a migration background.
Other support services from the Red Cross
MIO - Minoritetenes interesseorganisasjon - Provides various forms of support for individuals with minority backgrounds who also have mental health or substance abuse issues.
Norsk Start Oslo - A voluntary student association that offers language cafés and other social activities for refugees and immigrants.
LIN - Likestilling, inkludering, nettverk - An interest organization for multicultural minorities, offering courses and activities.
SEIF - Selvhjelp for innvandrere og flyktninger - Offers advice and information to immigrants and refugees with varying lengths of stay.
MIR - Mangfold, inkludering, respekt - Offers courses and activities to individuals with a multicultural background.
Skeiv Verden - Offers counseling, therapy, courses, and activities for LGBTQ+ individuals with a minority background.
Salam Norge - A volunteer organization working to promote an inclusive and safe environment for LGBTQ+ individuals with a Muslim background.
Help Phones and websites:
Mental helses hjelpetelefon - A 24/7 service for anyone needing someone to talk to about life’s challenges.
ROSA - mot menneskehandel - Assistance for individuals exposed to human trafficking.
NAVs økonomi- og gjeldsrådgivningstelefon - Advice on financial difficulties and debt. You can also schedule a meeting with a NAV counselor for an in-person meeting.
Hjelpetelefonen for seksuelt misbrukte - A 24/7 hotline for those exposed to sexual abuse and their relatives.
utsattmann.no - Vold- og overgrepslinjen (VOlinjen) https://www.volinjen.no/ - A website run by male victims of sexual abuse, providing information and personal stories regarding sexual abuse of men.
Røde kors- telefonen om negativ sosial kontroll og æresrelatert vold - An anonymous hotline for victims of negative social control, honor-related violence, forced marriage, and female genital mutilation. They also offer a chat service.
dinhjernehelse.no - Knowledge portal about brain health, sleep, ADHD, and autism.
sovno.no - Research-based information on sleep and sleep disorders.
Self-help and user organizations
Maybe reaching out to a self-help group or a user organization could be something for you? Learn more about these options in the video below:
Summary:
- No referral is needed to participate in self-help groups or user organizations.
- User organizations offer various services for people who share the same diagnosis or similar challenges.
- Within a user organization, you also have the opportunity to get involved and contribute to making changes for the user group.
- Self-help groups are run by peers, meaning the groups are not led by a therapist.
- The goal of self-help groups is to meet and talk with others in similar situations—for example, to get advice on coping with everyday life.
Self-help groups and user organizations
Mental helse
ADHD Norge
Ananke- Norsk OCD- og angstforening
Autismeforeningen
Bipolarforeningen
Spiseforstyrrelsesforeningen
Overview of other patient organizations: https://www.felleskatalogen.no/medisin/pasientorganisasjoner/a https://www.nordlandssykehuset.no/oversikt-over-brukerorganisasjoner/
DIXI- ressurssenter mot voldtekt
LEVE- Landsforeningen for etterlatte ved selvmord
Reform- ressurssenter for menn
Selvhjelp.no