How to Think Your Way Out of Depression

Accept Your Depression

• Step 1:
  Understand that being depressed is not a personal failing. Whenever you catch yourself thinking negatively about your depression (for example, thinking that you are a bad or weak person because you aren't happy), remind yourself that the depression is not your fault and you are doing the best you can to think your way out of it.
• Step 2:
  Notice the negative self-talk that you may be engaging in. Most depressed people think negatively about themselves --- about their worthlessness, inability to function, and hopelessness about the future. At first, just spend time trying to notice these internal comments. You may be surprised at how many you make.
• Step 3:
  Commit to reducing these negative messages. Even if you believe they are true, "hearing" them all the time certainly isn't going to help your mood. It's great to stop yourself and replace your thoughts with a positive affirmation, such as "I am a capable person," but this can feel uncomfortable and untrue for many people with depression. Instead, you can simply remind yourself that the thought is not constructive, or perhaps use a milder affirmation such as "I am committed to being gentle to myself."
• Step 4:
  Do your best to engage in positive activities even if you don't feel like it. This can be very hard when you're suffering from depression, but the more you are able to engage in activities like exercising and socializing with friends or family, the more you may feel like doing things in the future. Social support and improved physical fitness can be extremely helpful in thinking your way out of depression.
• Step 5:
  Seek professional treatment if necessary. Not being able to cure depression on your own is not a personal failure, and sometimes the smartest thing you can do to think your way out of it is to realize when you need help.