It may often be difficult to identify your own thoughts and you may feel like you’ve found yourself in the midst of a huge mess. If that ever happens, it’s important focus on what you feel, rather than to overthink. Allow your emotions to be, and consider what they would tell you, if they could speak. Write down whatever thoughts come to you, even if they initially seem random and meaningless.

It is in depression’s nature, to fool us into thinking negatively about ourselves and the future. Since this can be detrimental for many of our thoughts and experiences, it is useful to try and challenge the negative perceptions, fueled by depression.

Whenever you detect a negative idea about yourself, about others, or the future, ask yourself, “What proof do I have?”. Write down whatever evidence you can think of – create one column for evidence that confirms your negative thought, and one that disproves it. Even if you do not have much confidence in these options to begin with, writing them down is an important first step.

Practice self-compassion, by saying to yourself what you would say to a friend, who was in the same situation. You certainly wouldn’t call your friend unsuccessful, just because they delivered a poor report at work, or burned the dinner.

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