A woman holding her head, showing she's worrying about something.

How to stop thinking negatively when depressed

Depression and negative thinking often go hand in hand. That’s because it’s not just “being pessimistic,” but a symptom of how depression affects the brain.

That’s something that I unfortunately know all too well from firsthand experience. I simply couldn’t stop ruminating and catastrophizing when my mood issues were at their worst. But thankfully, I also know that it’s something we can correct with hard, consistent work. That being said, it’s not easy to fix, and not something we will always get right. Just know that’s okay, it’s the improvement that matters.

Negative thoughts can feel automatic, sticky, and very believable. The goal isn’t to “just think positive” (which usually backfires), but to subtly change how you relate to those thoughts.

These are my best tips to stop thinking negatively when depressed:

  1. Recognize negative thought patterns

Depression often creates ways of thinking that aren’t fully accurate (cognitive distortions).

Examples:

    • All-or-nothing thinking: “If I’m not perfect, I’m a failure.”
    • Mind-reading: “They didn’t reply, so they must dislike me.”
    • Overgeneralizing: “This bad thing happened once, so everything will always go wrong.”

Becoming aware of these patterns is the first step. Research demonstrates that identifying distorted thinking reduces its power over mood.

  1. Challenge thoughts instead of suppressing them

Rather than forcing yourself to “stop thinking negatively,” try questioning those thoughts gently:

    • “What evidence do I have that this is true?”
    • “Am I ignoring positives or alternative explanations?”
    • “If my friend said this, would I see it differently?”

This is a core skill in cognitive behavioral therapy (CBT), which is one of the most effective treatments for depression.

  1. Practice self-compassion

Depression frequently makes people harsh self-critics.

Research shows that self-compassion reduces depressive symptoms by weakening the impact of self-criticism.

    • Try talking to yourself like you would to someone you care about.
    • Replace “I’m worthless” with “I’m struggling right now, and that’s human.”

I am extremely perfectionistic and self-critical, to a fault even. One of my hardest struggles was learning to accept how I was feeling, but also that my life still had value even though I was at a low point in my life.

  1. Shift attention with mindfulness
    A woman practicing mindfulness while sitting on a rock.

Mindfulness teaches you to notice thoughts without getting trapped in them.

Studies confirm it lowers rumination and relapse risk in depression.

    • Try a short mindfulness exercise: focus on your breath, and when negative thoughts appear, label them as “thoughts,” then quietly return to breathing.
  1. Behavioral activation

Depression often feeds on inactivity. Negative thoughts thrive when we withdraw.

Behavioral activation therapy encourages engaging in small, meaningful activities, even when you don’t feel like it. Over time, this lifts mood and shifts thinking.

    • Start with something manageable: a short walk, calling a friend, or tidying one small space.
  1. Limit rumination triggers

Certain habits make negative thinking spiral out of control:

    • Scrolling social media when comparing yourself.
    • Overthinking alone late at night.
    • Drinking too much caffeine or alcohol.

Replacing them with healthier routines (journaling, movement, calming rituals) helps reduce automatic negativity.

Reducing my caffeine intake helped me fall asleep faster, leaving less time to ruminate. I also canceled my social media for multiple weeks, which eased the constant need to compare and the feeling of having to respond instantly.

  1. Seek support
    A person is talking with a psychologist who is taking notes.

Sometimes, negative thoughts are too strong to handle alone.

But talking with a therapist can provide structured tools to reframe thinking patterns.

Antidepressants may also help if biological factors (like serotonin imbalance) are adding to your mood issues.

  1. Externalize the thought

Instead of saying “I am worthless”, try rephrasing it as “I’m having the thought that I am worthless.”

This concept originates from acceptance and commitment therapy (ACT) and helps create a distance between you and the thought.

  1. Scheduled worry time

Try giving your mind a “time slot.” If it spins with adverse thoughts all day.

For instance, “I’ll think about my worries at 7–7:20 pm.” When negative thoughts show up outside that window, remind yourself you’ll deal with them later.

This can reduce rumination and make negative thoughts feel less devastating.

Giving myself this “worry time” helped me get into the habit of not letting these intrusive, adverse thoughts interfere with my daily life too much. It also aided in being capable of falling asleep by not allowing my mind to keep racing.

  1. Reframe through gratitude
    A note saying "thank you" is lying on a table.

Keeping a gratitude journal (even just 1–2 things per day) offsets the brain’s negativity bias.

Studies have demonstrated that gratitude practice lessens depressive symptoms and increases resilience.

  1. Use “opposite action”

When negative thoughts tell you to isolate or avoid, do the opposite.

    • Thought: “There’s no point in showering, I’m useless.”
    • Opposite action: Take the shower anyway.

This comes from dialectical behavior therapy (DBT) and interrupts the cycle where thoughts dictate behavior.

  1. Creative expression

Journaling, drawing, music, or movement can assist in releasing negative emotions without needing to “solve” them.

Art therapy and expressive writing have both been revealed to improve temper in people with depression.

  1. Nature exposure
    A man walking on a road surrounded by trees.

Spending time in green spaces is linked with lower rumination and reduced depressive thoughts.

Even a short walk in a park or sitting by a window with plants can help.

  1. Body-based techniques

The mind and body feed into each other:

    • Progressive muscle relaxation can cut stress that fuels negative thoughts.
  1. Use visual grounding

When a thought spiral starts, pick something around you and describe it in detail (colors, shapes, textures).

This pulls attention away from the mental loop and back into the present.

  1. Limit “thought fusion” with labels

Instead of saying “I’m failing,” try labeling it more accurately: “This is a depressive thought.”

Giving it a name makes it feel less like the truth and more like a mental event.

  1. Small joy rituals

Adding little, reliable sources of pleasure (tea, favorite music, cozy blankets) helps train the brain to notice positives.

Consistent positive reinforcement modifies thinking patterns over time (based on behavioral psychology).

I started being grateful for small things, such as being alive and having a room above my head, even though I was feeling terrible at the time. That’s a luxury not everyone gets to experience. And as long as we’re alive, we have the opportunity to improve our situation.

  1. Name your inner critic

Give your negative inner voice a nickname (e.g., “The Judge” or “Mr. Doom”). This helps separate you from the voice of depression.

Studies on self-distancing show it reduces emotional intensity and makes thoughts easier to handle.

  1. Limit information overload

Constant news or social media scrolling feeds negativity and comparison.

Setting “information boundaries” (such as only checking the news once a day) can drastically reduce stress and negative thought spirals.

  1. Engage in altruism

Helping others, even in small ways like sending a kind message, enhances mood and decreases self-focused rumination.

Acts of kindness are linked to reduced depressive symptoms.

  1. Movement with rhythm
    A mature couple doing yoga together while smiling.

Exercise helps, but rhythmic movement (dancing, drumming, martial arts, running) is apparently very effective because it regulates brain networks tied to rumination and improves emotional processing.

  1. Sleep hygiene

Depression often disrupts sleep, and poor sleep magnifies antagonistic thoughts.

Improving sleep routines (consistent bedtime, reducing screens before bed, winding down rituals) can lower repetitive negative thought patterns.

The single best thing I ever did to improve my depression was creating and adhering to a sleep schedule. It allowed me to function somewhat decently because I wasn’t as tired all the time.

  1. Use “if–then” coping plans

Plan specific responses to triggers:

    • If I start thinking “I’m useless,” then I will text a friend or review my “small wins” list.

This method is called implementation intentions and aids in interrupting automatic negative thinking.

  1. Savor neutral or pleasant sensations
    A woman smelling flowers outside while closing her eyes.

Fixate on neutral but grounding sensations like the warm shower water, soft fabric, or sunlight on skin when depression makes it hard to find joy.

This practice of savoring helps the brain register moments outside negativity.

  1. Practice future self thinking

Write a short note from the perspective of your future self, as someone who has gotten through this depressive period.

Research suggests connecting with a future self increases hope and reduces negative self-focus.

  1. Use the “three-minute breathing space”

This is a quick mindfulness exercise often taught in mindfulness-based cognitive therapy (MBCT):

    • Notice what you’re thinking/feeling.
    • Focus on the breath.
    • Expand awareness to the whole body. It creates a small pause when adverse thoughts feel exhausting.
  1. Therapeutic writing with a twist
    Image of a woman writing in a notebook.

Try writing about how you would advise a friend going through the same struggle instead of journaling only about worries.

This helped me not to take things personally, since it was advice that I would have given to everyone and guidance everyone could have employed.

Research on “self-distanced writing” shows it trims down rumination and negative self-talk.

Bottom line

You don’t have to stop negative thoughts completely (that’s impossible), but you can learn to catch them, question them, and create space for more balanced perspectives.

This will gradually weaken depression’s grip and help your mind become more resilient.

That means it’s about changing your relationship with them by seeing them as temporary, distorted, and not the full truth of who you are.

These tips are remarkably helpful when the usual “challenge the thought” approach feels too heavy. That’s because they aim more at changing context, habits, and perspective than at directly debating every thought.

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