Notice Your Mood
Most of the time, you’re not aware of the negative things you’re telling yourself. Thoughts change quickly, so you need to pay close attention to spot depressive thoughts. Think about the last time you felt really down, irritable, or noticed that your mood dropped — what was going through your mind just then?
Writing it down is really helpful when you’re trying to understand how you got depressed. Seeing your thoughts in words makes it easier to look at them clearly. A depressive thought that seems to make sense in your head [“my friend didn’t show up for lunch, she must hate me now”] is much less certain when you see it written down.
You’ll probably find the same sorts of depressive thoughts again and again. After a while, you’ll begin to recognize the patterns and start to catch depressive thoughts while you’re in the situation. Remind yourself that it’s just a depressive thought, not reality!
How we think has a big effect on how we feel. A person with depressive thinking can become discouraged or hopeless even when things are going well.