Did you know that most days, the average person has between 25,000 and 50,000 thoughts? That’s an impressive amount of thoughts.

But what happens when the majority of these thoughts are negative? Imagine the impact on your psyche and life if you had thousands of negative thoughts daily.

This amount of negative thinking is a hallmark of depression. Pessimistic thinking is depression speaking for you. It is the voice of depression. What many people don’t realize is that depression is manifested in negative thinking before it ever creates a negative thought itself.

This is why it is imperative for those suffering from depression to become acutely aware of their thought patterns. If not checked, negative thinking becomes a habit, one that has the potential to shape your life completely.

Change How You Think

One of the most powerful ways to lift themselves out of the darkness of depression is to change their thinking patterns. This is why cognitive therapy is such a profound change agent. The approach is based on the fact that thought-processing errors contribute to a depressed mood.

By changing how you think, you automatically change how you feel. Once you become aware that changing your thinking is important, you are presented with an active choice you can make to benefit your mental health.

I know. This sounds about as easy as changing a tire in the rain with nothing more than a hardboiled egg and a paper clip. But it can be done.

Here are some tips on how you can begin to change your negative thoughts:

Keep Track of Your Thoughts

Many people are in denial about their thought patterns. They don’t want to believe they are overly negative or pessimistic. Catching yourself and recording as many negative thoughts as possible will help you see your own mental patterns.

What will these thoughts look like? You could write things like, “I hate my feet.” “My boss is an idiot.” “I hate spring.” “I hate getting up this early.” “I don’t know what I’m doing.”

Be particularly mindful of making sweeping generalizations from one specific event. It’s a type of black-and-white thinking that can be particularly harmful.

Identify Triggers

Once you get an idea of the frequency of your negative thoughts, try pinpointing your triggers. Your journal will also come in handy here because it will point out certain types of events that set off a chain of negative thoughts. Triggers can include being rejected or ignored or having an unkind remark said about or to you.

Positive Conversion

You have so far learned that the human thinking process is habitual. But the good news is you can create good thinking habits.

To do this, you’ve got to start converting all of those negative thoughts into positive ones. It will be hard at first, and you will most likely feel like you’re lying to yourself and pretending to be a glass-half-full Pollyanna.

But, as they say, “You’ve got to fake it until you make it.” So, though thinking positively may feel foreign to you and like a waste of your time, you are re-training your brain to think (and feel) good.

Every time you have a negative thought, stop, recognize it as negative, immediately flip the switch and create the positive opposite thought in its place. This could look like this:

Negative thinking: “I’ll never get this report done on time.”

Positive Switch: “I’m making great progress and being careful always to check my work.”

To get the hang of how to do this, go through your negativity journal and create a separate column in which you will write the positive opposites of your many negative thoughts.

If you feel too dark and down to complete these exercises, please consider contacting a trained therapist who can prescribe medication, should you require it, and help you work through these struggles.

If you or a loved one are suffering from depression and are interested in exploring treatment options, please contact me. I would be happy to discuss how I may be able to help.