Depression: Using positive thinking

Introduction

Depression is an illness that makes a person feel sad and hopeless much of the time. It's different than feeling a little sad or down. Depression can be treated with counseling or medicine, or both.

Positive thinking also can help prevent or control depression.

Key points

  • If you have thoughts of harming yourself or others, you need to see your doctor or therapist right away. Positive thinking can help with depression. But you may also need medicine and therapy.
  • Negative thoughts can make depression worse or can raise your chance of having depression.
  • Cognitive-behavioral therapy, or CBT, is a type of therapy that can help you replace negative thoughts with positive ones.
  • Changing your thinking will take some time. You need to practice healthy thinking every day. After a while, positive thinking will come naturally to you.
 

Positive thinking, or healthy thinking, is a way to help you stay well by changing how you think. It’s based on research that shows that you can change how you think. And how you think affects how you feel.

Cognitive-behavioral therapy , also called CBT, is a type of therapy that is often used to help people think in a healthy way. CBT can help you learn to replace negative thoughts with positive ones. These negative thoughts are sometimes called irrational or automatic thoughts.

Working on your own or with a counselor, you can practice these three steps:

  • Watch. Notice your thoughts, sometimes called "self-talk." Some people don't pay much attention to what they tell themselves. If they happen to notice that they've told themselves they're a failure, they just accept that discouraging thought as fact.
  • Check. Look at your thoughts, and ask if they are completely true. Ask yourself if these thoughts are untrue or exaggerated. Maybe you're ignoring something positive.
  • Correct. Replace the negative thoughts with positive, helpful thoughts. This is the step where you can change the way you feel.

The goal is to have positive thoughts come naturally. It may take some time to change the way you think. So you will need to practice positive thinking every day.

Test Your Knowledge

Cognitive-behavioral therapy (CBT) is a type of therapy that can help change how you think about yourself.

  • True
    This answer is correct.

    Cognitive-behavioral therapy, or CBT, is a type of therapy that can help change how you think about yourself.

  • False
    This answer is incorrect.

    Cognitive-behavioral therapy, or CBT, is a type of therapy that can help change how you think about yourself.

  •  

You need to see a counselor to do CBT.

  • True
    This answer is incorrect.

    You don't need to see a counselor to do CBT. There are techniques you can learn and practice on your own.

  • False
    This answer is correct.

    You don't need to see a counselor to do CBT. There are techniques you can learn and practice on your own.

  •  

Continue to Why?

 

Changing the way you think can help you replace negative thoughts with helpful ones. This can help you cope with depression and may help keep it from coming back.1

Maybe you weren't able to close a sale or get a big project done at work. Or perhaps a relationship has ended. It's normal to feel down. But you've had trouble sleeping. You can't enjoy many of your usual activities. And you're blaming yourself. "I'm a failure at everything," you tell yourself.

The more you think about yourself in a negative way, the harder it is to feel hopeful and positive. The negative thinking makes you feel bad. And that can make you feel more depressed, which leads to more bad thoughts about yourself. It's a cycle that's hard to break.

But with practice, you can retrain your brain. After all, you weren't born telling yourself negative things. You learned how to do it. So there’s no reason you can't teach your brain to unlearn it and replace negative thinking with more helpful thoughts.

Positive thinking also can help you manage stress. Too much stress can raise your blood pressure and make your heart work harder, which can increase your risk for a heart attack. Stress also can weaken your immune system, which can make you more open to infection and disease.

Although you can use CBT on your own, it’s important to talk to your doctor or a counselor if you feel that your mood is getting worse. You may need more help.

Test Your Knowledge

Positive thinking can help you stop negative thoughts that make depression worse.

  • True
    This answer is correct.

    Positive thinking can help you stop negative thoughts that make depression worse. It also can help you replace those negative thoughts with more helpful, positive ones.

  • False
    This answer is incorrect.

    Positive thinking can help you stop negative thoughts that make depression worse. It also can help you replace those negative thoughts with more helpful, positive ones.

  •  

Positive thinking can help your health in other ways.

  • True
    This answer is correct.

    Positive thinking can lower stress. And less stress can lower your blood pressure and make your immune system stronger.

  • False
    This answer is incorrect.

    Positive thinking can lower stress. And less stress can lower your blood pressure and make your immune system stronger.

  •  

Continue to How?

 

Watch your thoughts

The first step is to notice your thoughts, or "self-talk." Self-talk is what you think and believe about yourself and your experiences. It's like a running commentary in your head. Your self-talk may be positive and helpful. Or it may be negative and not helpful.

Check your thoughts

The next step is to check your thoughts to see if they are true. Look at what you're saying to yourself. Does the evidence support your negative thought? Some of your self-talk may be true. Or it may be partly true but exaggerated. There are several kinds of irrational thoughts. Here are a few types to look for:

  • Focusing on the negative: This is sometimes called filtering. You filter out the good and focus only on the bad. Example: "I'm sad that I don't have many friends. People must not like me." Reality: You have some friends. So that means you're likable and can make more friends if you want them.
  • Should: People sometimes have set ideas about how they "should" act. If you hear yourself saying that you or other people "should," "ought to," or "have to" do something, then you might be setting yourself up to feel bad. Example: "I should get married before I'm 30. If I don't, it means I'm a loser." Reality: There's nothing wrong with having a timeline in mind. But you're not being fair to yourself if you make your self-worth depend on meeting a deadline.
  • Overgeneralizing: This is taking one example and saying it's true for everything. Look for words such as "never" and "always." Example: "I got laid off. I'll never get another job." Reality: Many people lose their jobs because of downsizing and other things beyond their control. It doesn't mean that you won't be able to get another job.
  • All-or-nothing thinking: This is also called black-or-white thinking. Example: "If I don't get a big raise at my next review, then it means I have no future with this company." Reality: There's nothing wrong with wanting a big raise. But if you don't get the raise, there may be reasons for it that have nothing to do with you.

Correct your thoughts

After you check the truth of the thought, the next step is to correct it. Replace the unhelpful thought with a more positive, helpful one.

Keeping a journal of your thoughts is one of the best ways to practice watching, checking, and correcting your thoughts. It makes you aware of your self-talk. Write down any negative or unhelpful thoughts you had during the day. If you think you might not remember at the end of your day, keep a notepad with you so you can write down any irrational thoughts as they happen. Then write down a helpful message to correct the unhelpful thought.

If you do this every day, positive or helpful thoughts will soon come naturally to you.

But there may be some truth in some of your negative thoughts. You may have some things you want to work on. If you didn't perform as well as you would like on something, write that down. You can work on a plan to correct or improve that area.

If you want, you also could write down what kind of irrational thought you had. Journal entries might look something like this:

Thought diary

Watch for a negative thought

Check the type of thought

Correct with a positive thought

"I'm sad that I don't have many friends. People must not like me."

Focusing on negative

"I have some friends, so I know I can make friends."

"I should get married before I'm 30. If I don't, it means I'm a loser."

Should

"There's no guarantee that I'll meet the right person by the time I'm 30. If I don't get married by then, I still have time to find a good relationship."

"I got laid off. I'll never get another job."

Overgeneralizing

"Our company ran into financial trouble, so I got laid off. It may take some time to get another job, but I know I will."

"If I don't get a big raise at my next review, then it means I have no future with this company."

All or nothing

"I would love to get a big raise. But it might not be in the company's budget this year."

Test Your Knowledge

Which of these thoughts is an example of positive thinking?

How can a daily journal help you have more positive thoughts?

Continue to Where?

 

Now that you have read this information, you are ready to practice positive thinking to help cope with depression.

If you would like more information, see the topic:

Click here to view an Actionset. Positive thinking: Stopping unwanted thoughts.

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Related Information

References

Citations

  1. Paykel ES (2007). Cognitive therapy in relapse prevention in depression. International Journal of Neuropsychopharmacology, 10: 131–136.

Other Works Consulted

  • Burns DD (1999). Feeling Good: The New Mood Therapy. New York: Avon.
  • Ellis A (2001). Overcoming Destructive Beliefs, Feelings, and Behaviors. Amherst, NY: Prometheus.
  • McKay M, et al. (2007). Thoughts and Feelings: Taking Control of Your Moods and Your Life. Oakland, CA: New Harbinger.

Last Updated: August 27, 2008

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