How to Think Positive When Depressed in 2024: A Comprehensive Guide

Disclaimer: This information is for educational purposes only and does not replace professional medical advice. Always consult with a healthcare provider for personalized treatment options.

Understanding Depression and the Importance of Positive Thinking:

Niharika’s life went through a major change when she got rejected from the University where she anticipated pursuing her studies. She has been persistently feeling sad for almost two months with no will to work or engage in conversation with others. She is constantly riddled with thoughts of ending up a failure and struggling to articulate even a single positive thought. 

This example is just an instance of what depression might feel like. It is difficult to muster up the courage to face your problems. Looking at the severity with which it affects people gets us thinking - How to overcome negative thoughts and depression?

Before we dive deep to understand how to think positively when depressed, let's look at the global statistics and the effect of depression in India. 

Globally, the total number of people with depression was estimated to exceed 300 million in 2015, equivalent to 4.3% of the world’s population

In India, the National Mental Health Survey 2015-16 revealed that nearly 15% of Indian adults need active intervention for one or more mental health issues and one in 20 Indians suffers from depression. (1)

In a 2021 UNICEF survey, around 14% of 15 to 24-year-olds in India reported frequently feeling depressed.(9)

Definition of Depression:

Major Depressive Disorder is a serious and common mood disorder that affects the way you feel, think, act, and perceive the world. The symptoms of depression may vary from person to person, depending upon the severity of the disorder. 

You read the story of how Niharika is suffering from depression. Now let’s understand the symptoms of depression  from Niharika’s point of view:

1. Loss of interest in activities you once enjoyed:  For example, Niharika stopped playing tennis like she used to do with her father. 
2. Irregular sleep: After the results, she often stayed awake at night and had fragmented sleep. 
3. Feeling worthless and guilty: After rejection from the University, she felt like a failure and blamed herself for not trying harder. 
4. Feeling sad and irritable: Niharika often expressed her irritation to her family members and felt sad.
5. Difficulty in concentrating, forgetfulness or making minor decisions: Niharika tried to apply to other colleges but found it difficult to concentrate. She also doubted every step she took due to fear of getting rejected again. 
6. Suicidal ideation: since the time she received the rejection letter, Niharika felt like a failure and thought that she was going to lead an unsuccessful life. This even made her think of taking her own life. 

While depression presents a wide range of symptoms, the above-mentioned symptoms are the most easy ones to spot. 

Some situations are unavoidable and it is okay if it may make one feel “sad” or “down” for a while. However, if these symptoms last for more than two weeks and hinder one’s day-to-day functioning like your work, sleep, personal relationships, etc., one may consult a mental health professional

Types of Depression:

Depression presents itself in many ways. The manifestation of the symptoms is different for each disorder. The types of depression are:

1. Persistent depressive disorder (Dysthymia): Dysthymia, also known as Persistent Depressive Disorder (PDD), is a mood disorder characterized by long-term, less severe depression. PDD is more chronic and prolongs for at least two years.
2. Bipolar disorder: Bipolar disorder, once referred to as manic-depressive illness, is a mental health condition characterised by extreme shifts in mood, energy, and thinking.
3. Disruptive mood regulation disorder: Disruptive Mood Dysregulation Disorder (DMDD) is a condition in which children or adolescents experience ongoing irritability, anger, and frequent, intense temper outbursts.
4. Seasonal affective disorder (SAD): SAD is a form of depression that typically interferes with day-to-day living. The disorder is significantly associated with a lack of presence of sunlight in the environment that impacts our internal body clock.
5. Psychotic depression: People experiencing depression may also experience hallucinations and delusional thinking, which are symptoms of psychosis. 
6. Prenatal depression: When women experience depression during pregnancy, it is called prenatal depression.
7. Postpartum depression: Postpartum depression is a type of depression that happens after having a baby. New mothers experience emotional highs and lows, frequent crying, fatigue, guilt, anxiety and may have trouble caring for their baby.
8. Premenstrual dysphoric disorder: PMDD causes severe irritability, depression, or anxiety in the week or two before your period starts. Symptoms usually go away two to three days after your period starts. 
9. Atypical depression: Atypical depression does not follow the typical presenttaion of depression. A person’s mood can temporarily improve if something good happens. 

Can You Think Positively with Depression?

Depression makes maintaining a positive outlook towards life difficult. The feelings of sadness, hopelessness, or guilt can be overpowering and it would be hard to quiet downthe negative chatter in your head. But, how to overcome negative thoughts from depression?

Well, it is not impossible. The power lies in not focusing excessively on the negative thoughts and consciously choosing to think positively. By consciously choosing to think positively, you can build acceptance over time. It also means accepting that life is going to be a bumpy ride and choosing to ride it regardless of any circumstance. 

The quality of positive thinking needs to be cultivated and nurtured carefully. To think positively, you have to pay attention to every thought that passes and try to understand the triggers. Once you know your triggers, you can create new mental and physical habits that will help you build more optimism in yourself.

Importance of Positive Thinking: 

Positive thinking acts as one of the strongest aid to fight depression. When you are in a good mood, you handle situations in a better way and you cope with stress without feeling too overwhelmed. Positive thinking also has a lot of health benefits that eventually reflect in the quality of your health. Positive thinking may provide:

1. Lower levels of stress
2. Better heart health 
3. Better ability to cope with stress
4. Improved sense of self
5. Improved overall well-being
6. Increased immunity
7. More confidence

The way you feel internally impacts the way you project yourself outside. By practising positive thinking bit by bit, you can learn to de-escalate stressful situations without being too hard on yourself. 

Positive Thinking vs. Toxic Positivity:

Positive thinking means being optimistic or having a positive outlook about situations (may it be challenging or not). On the other side, toxic positivity means suppressing negative emotions and over-generalizing the positive outlook. Here are the differences that lie between positive thinking and toxic positivity. 

How to Stay Positive When You're Down:

Pulling yourself out of the negativity while experiencing depression can be challenging. But can you think positively with depression?  The answer is yes. here’s what you can do to stay positive:

Acknowledging Your Feelings:

Nobody likes feeling sad or distressed. So our first reaction to experiencing such feelings is to dismiss them as soon as they pop up.  Understand that rejecting your feelings may be worse. Instead of burying your feelings somewhere deep inside you, you can acknowledge these feelings and accept them. You can learn to acknowledge your feelings by allowing them to come, observe them and then trace the source. It makes it easy to accept and easier to deal with. 

This means that you are not burdening yourself with the pressure of having to find a way out of the situation. Emotions have a fleeting quality and they pass quickly. According to the neuroscientists at Harvard, any emotion is expressed in our body for 90 seconds. After that, it is a person’s choice to stay in the emotional loop. 

Practicing Self-Compassion:

You might have heard the phrase - “You are your own worst critic”. This is often true for people experiencing depression. It often comes with a big wave of self-criticism and sets you off to become underconfident and have lower self-esteem. 

Dr Julie Smith explains the art of being self-compassionate in her book - “Why Has No One Told Me This Before?” She says that if you cannot bear the thought of your loved ones being so self-critical, do not do that to yourself either. Take it easy and celebrate the little wins that come your way. 

Practicing compassion can reverse the effect that depression has on us. To become kind to yourself, you must observe how you think about yourself. Being self-compassionate might take time. So, be patient and take steady steps. You must understand that nobody is perfect and mistakes are an opportunity to grow. 

Setting Realistic Goals:

Most people with depression find themselves stuck in a loop of overthinking and criticising themselves for not achieving the said things in a given time. Many times, people get overwhelmed with the goals that they set for themselves and leave the quest to achieve them midway. 

To break this pattern, you can break down your final goals into small, doable goals. Every small goal you achieve will boost your confidence and positivity. You will be more willing to pursue your dreams with an optimistic attitude. 

Self-Care Practices:

We get it…it is difficult to take care of yourself when your mood is low and finding a ray of positivity seems like a big task. However,  it might surprise you to know that taking care of yourself is the biggest way to boost positivity. Research shows that nature can calm you down and evoke positive emotions in people. 

Listening to music or practicing relaxation techniques like meditation, yoga, etc. also helps to boost your positivity. Studies show that music can have an immediate impact on the psychology and physiology of a person. You can listen to anything that energizes you…may it be jazz, rock and roll, or a feisty Bollywood song! 

Finding Humour:

Seek humour in the daily happenings of life. When you can laugh at life, you gain the power to control the way it affects you. Humour sparks your energy, improves your brain power, boosts immunity, reduces stress, and enhances your mood. 

It may shift your thinking and help you gain a new perspective on life. Laughing or finding humour also helps to bond with others. When there is a moment of connection, you feel relaxed and more supported. 

Helping Others:

Helping others can improve our mood, self-esteem, and happiness. When a person helps someone, there is a sense of achievement and satisfaction that their needs are met. You don’t have to make any big donations. 

Helping others can start small. You can:

• Volunteer: You can volunteer your time at an old age home or help NGOs with clean up drives. You can choose any work that you like the most. 
• Contribute to a good cause: A good cause can be anything that you believe strongly in.for example, you can raise money for charity for orphaned kids. 
• Give up your seat for somebody else: It might be a little gesture but it makes you as well as the person you do it for feel good. 
• Offering a cup of tea to somebody at work: A positive act can impact the way how you feel. This helps to keep your spirits high and make you feel good. 

Strategies to Think Positive When Depressed:

Positive Affirmations and Messages:

Positive affirmations are phrases that are consciously said or repeated to cultivate positive feelings. They can counteract the negative feelings by purposely developing an optimistic attitude. It equips a person to think in a balanced way and calm down when feeling overwhelmed. You can designate a certain amount of time to say affirmations that are related to your problems. You can say phrases like:

• I deserve happiness and joy
• I am enough and do not have to prove anything to anyone else
• It is okay if I make mistakes…I am a work in progress
• I am strong and resilient
• Depression doesn’t control me
• I am proud of how far I have got

You can also listen to songs that are filled with positive affirmations like “Unstoppable” by Sia or “Happy” by Pharell. 

Challenging Negative Thoughts:

If you have a negative outlook towards life, you do not become an optimist overnight. Challenging your negative thoughts might be difficult but not impossible. You can learn to identify your triggers and reframe your thoughts. For example, if you feel miserable, and say, “I don’t want to work today”, you can hit pause and say - “Maybe I will find a friend and have a good cup of coffee together.”. 

Another way to challenge your negative thoughts is by asking yourself these questions:

• Is this a thought or a fact? Because we have around 30,000 thoughts everyday and not every thought is a fact.  
• Am I jumping to conclusions? There can be a possibility that in the moment of distress, you might misjudge a situation. You must pay close attention and comprehend it correctly. 
• Are there any other alternatives in this situation? Surely, a lot of things might pull you down. However, you must opt for a different way to approach the situation.   
• What is the disadvantage of thinking this way? You must weigh in all the consequences that might be the result of your negative thinking. 
• What thinking errors am I making? You must observe the pattern of your thoughts, learn what are your triggers and work on tackling them. 

Gratitude Practice:

Negativity is unavoidable when we live and function as a component of society. However, gratitude may help to tackle it and understand that while you are going through this problem, there may still be some hope. We show gratitude to bring in good feelings and become appreciative of all that is around us. It also helps us inculcate the value of understanding others and shift our focus from “Why me” to “Thank you for allowing me to become strong”.  Gratitude benefits us in many ways:

• Reducing our mental distress
• Increasing empathy
• Improving relationships
• Promoting better sleep
• Reducing anxiety
• Increased appreciation

Changing Cognitive Distortions:

Cognitive distortions are negative thinking patterns that are not based on fact or reality. These distortions cause a person to perceive situations negatively and severely affect their optimism. If we were to summarize it in short, it is an error in thinking. 

We can change these cognitive distortions by identifying where these negative thoughts come from. 

For example, having polarized thinking - The “all or nothing” approach might make you feel negative put excess pressure on you to perform. 

Another example can be of personalization. It is the belief that you are responsible for events over which you have or had no control. This might make it tough to decipher when the situation is related to them. The negative feelings might become difficult to process. 

Once you’ve put your finger on these distortions, you can try and reframe those situations. Look for positive interpretations in the situations. This will lift your mood and make you feel positive again. 

If you are unable to trace the source of your negative thoughts, you can take the help of a mental health professional. They can help you find the root cause and equip you with techniques to stop your negative spiralling. 

Visualization:

Visualization has the power to suppress the negative anticipation you have towards situations when depressed. It can help you achieve your life goals and keep the negative thoughts at bay. It is intentional positive visualization and it is practiced even when you do not feel your best.

Visualization remotely works on the principle of neuroplasticity. It is the ability of the brain to change its activity in response to intrinsic or extrinsic stimuli. Your brain grows accustomed to the positive image you are forming in your mind and then you feel and act in the same way. You can use your own visualization scripts or use imagery techniques that are developed by researchers like PETTLEP that urge you to imagine positively about Physical, Environmental, Task, Timing, Learning, Emotional, and Perspective.

You can also follow the guided visualization script available online. 

Journaling:

 If depression has got you all wound up, you can de-clutter your mind with journaling. Journaling has many cathartic benefits and helps to gain a fresh perspective on the problems. When you write your thoughts down, you are forced to slow down and address every thought individually. 

Journaling might not be an instant fix but it resolves issues on a deeper level. You can also maintain a positivity journal. It will involve positive prompts that will nudge you in the direction of positivity. You can write your own prompts or use the ones that you find online. If you have never tried journaling, you can began by first describing how you feel and then dig deeper. 

How to Overcome Negative Thoughts and Depression

Cognitive Behavioral Techniques:

Cognitive Behavioural Therapy (CBT) involves changing an individual’s thinking patterns. It helps a person identify the behaviour and motivation of others and learn to reframe their thoughts accordingly. CBT is used extensively for treating depression in clinical settings. A range of CBT therapies are employed in therapies to tackle depression. 

Exposure and Response Prevention is a type of CBT that helps you face your fears so you feel in control. It exposes you to stimuli that trigger your fears and negative thoughts.  Mental health professionals help you rewire the negative thoughts to face the problem. 

Mindfulness and Meditation:

Mindfulness means being fully present and aware of what we are doing in the moment. Being fully aware of your current state requires shifting our focus from the negative thoughts to the present. 

Meditation helps with emotional regulation and helps us to remain calm and thoughtful. Learning how to master the art of meditating deeply might take time, but you can start your journey with a 15-minute meditation routine regularly.  It can help you destress and keep the negative thoughts at bay. It also brings clarity and the power to make better decisions. Meditation can be of different types - mantra meditation, visualization meditation, mindfulness meditation, or even yoga. 

Seeking Professional Help:

Suffering from depression or constantly having negative thoughts can be exhausting. Many might find themselves stuck in a loop of endless thoughts and anxiety. If you too, feel that negative thoughts are occupying a big part of your life, or articulating positive thoughts is becoming overly difficult, it is necessary to seek professional help. 

Mental health professionals will address your problems and work with you to solve it one by one. In therapy, you will learn how to challenge your negative thoughts, face them head on and make peace with the problem. 

Building a Support System

Connecting with Loved Ones:

Spending time with family members or friends can naturally calm you down and feel more positive. There is a pause to feeling lonely and isolated. When you connect with people, your body evades the negative thoughts and makes space for more love and relaxation. 

Joining Support Groups:

Joining support groups can help you understand that you are not the only one suffering from this situation. You will understand that people have similar feelings, worries, and problems. When you share your experience with other people in the group, you feel less lonely, isolated, or judged. You also become open to talking about your feelings freely and motivated to get better. 

Online Support Groups:

The Internet has made it easier to seek support in your own comfort. Online Support groups fill the gap in emotional support that people actively seek during depression. Many people also feel comfortable talking to strangers rather than their family or friends to avoid being judged. Online support groups can work best to provide encouragement and empathy. 

Mave Health provides support to individuals struggling to find positivity in their lives. They have group classes to uplift individuals and support them throughout their state-of-the-art treatment journey using the principles of neuromodulation

Setting Boundaries:

Negative people tend to make you doubt your ability and increase your stress levels. They might even be unsupportive of your decisions to start treatment for your depression. It is better to set boundaries and keep such people at bay. Surrounding yourself with positive people can boost your confidence and provide you with honest and helpful feedback. 

Positive Lifestyle Changes 

Healthy Diet and Exercise:

Exercise helps to regulate one’s stress hormones and boost chemicals in the brain that are responsible for mood regulation. This is the reason that adopting a healthy diet is recommended as a part of treatment to treat depression. Adopting a healthy diet may helpl fulfil all our nutrition deficiencies and help us function better. You have more energy and better motivation to work efficiently.

Adequate Sleep:

Sleep has a bidirectional relationship with depression and negative thoughts. So, maintaining proper sleep hygiene like creating a bedtime routine or not using electronic devices before sleeping is crucial to get appropriate rest. If you are well rested, you have better focus and clarity over situations. This helps in maintaining a positive mindset. 

Engaging in Hobbies and Activities:

Everyone had some other hobby in their childhood. May it be cooking, painting, dancing, singing, etc. While adopting or going back to performing your hobby might not directly make your negative thoughts go away, it can work alongside the actual treatment for depression. Rekindling the passion means going back to the things that gave you the most joy. This can bring up a lot of positive emotions and hope. 

Stress Management Techniques:

There will always be situations in our life that are not in our control, causing us to feel stress. Instead of focusing on the uncontrollable, you can learn to increase your tolerance to stress. Having said that, if there are situations where you can work on yourself for a better outcome, you can practice stress management techniques to calm you down. 

Practicing relaxation techniques like the 5-4-3-2-1 grounding technique or the 333 rule of anxiety or simply following a 15-minute mindfulness meditation can help you too. You can also practice progressive muscle relation, guided imagery, and sunlight exposure for regulating mood. 

Creative Expression:

Art and music therapy focuses on creating art, viewing it, singing or performing any artistic activity provides a way for people to cope with emotional conflicts and increase self-awareness. Every person has some artistic abilities. It is known that music uplifts mood and improves the quality of life. This therapy is particularly helpful for people with depression. 

Time Management Techniques:

The more work you have, the more overwhelmed you feel. With such big commitments lingering over, it is difficult to find focus and motivation to complete tasks efficiently. Time management can help to boost productivity and help you complete more tasks in less time. It might help you feel in control and calm. You can follow these techniques:

• Stick to a daily schedule
• Tackle the most difficult task first
• Automate repetitive tasks
• Batch process similar tasks

Positive Messages for Depression:

1.Examples of Positive Thoughts for Depression:

Positive messages for depression can uplift you and create a sense of understanding. Here are some examples of positive thoughts that you can cultivate for tackling depression:

1. Perhaps you’ve been assigned this mountain to show others that it can be moved.
2. Small, baby steps each day add up to huge, giant leaps over time. So, please keep going.  Do NOT give up.
3. I can do anything that I set my mind to.
4. Running away from the problems is a race that you will never win. Face them courageously.
5. Don’t dwell on those who held you down, instead cherish people who helped you.

Cultivating positive thoughts when in depression can be difficult. So take it slow. Practice them every day until it becomes a habit.

2. Incorporating Positive Messages into Daily Life:

Positive reminders can act as a pill of positivity that you can take and process every day. Here are some ways by which can use positive messages as daily reminders.

• Use an app that sends daily messages about positive thoughts and affirmations. You can use apps like- “I am” or “Mantra”.
• Set your mobile screen saver to a positive or motivational quote you relate to best
• Use a 365-day journal comprising positive thoughts for each day
• Practice saying affirmations daily for 10 minutes

3. Creating a Positive Environment:

Creating a positive environment can have a direct impact on your life. You will feel less hopeless and more motivated to carry out tasks. To create a positive environment, you can surround yourself with people that love and uplift you. You can also learn to engage yourself in activities that bring you peace. Physical health is as important as your mental health. So make sure you exercise daily to feel motivated, energized, and positive. 

Conclusion:

Positive thinking is the helping hand that can pull you out of the pit of negative emotions. Saying positive affirmations, journaling, and practicing visualization can help you gain confidence and rewire your brain to work towards betterment. Make sure to use the strategies that suit you best. If you feel that it is difficult for you to manage your emotions or stay positive, you can seek help from your friends, and family or get professional help if you need it. 

These practices are not permanent solutions, but they do help tremendously. It is important to maintain your treatment plan even after you feel better. It will anchor you and continue to offer support. Once you start feeling better, stay cautious and maintain your mental health. Self-care is of utmost importance to avoid potential relapses. 

If you need immediate help for your depressive symptoms, you can always rely on helpline numbers or online consultations. The 24x7 Toll-Free Mental Health Rehabilitation Helpline KIRAN (1800-599-0019) is a government-authorized helpline number started by the Ministry of Social Justice and Empowerment. The Vandravela Foundation offers an All-India telephone service for people suffering from depression. You can also join Mave Health’s therapy club to seek online consultation from the best professionals present onboard. 

And most importantly, go easy on yourself. Learn to forgive yourself and always remember….you are not a failure, just a work in progress. 

References:

1. World Health Organization: WHO. (2020, September 16). Depression. https://www.who.int/india/health-topics/depression#:~:text=In%20India%2C%20the%20National%20Mental,20%20Indians%20suffers%20from%20depression. 
2. MrMed. (n.d.). What’s the best place to buy cancer medicines? | MrMed. https://www.mrmed.in/health-library/mental-wellness/anxiety-depression-india 
3. Bkallick. (2021, August 22). Finding humor. The Institute for Habits of Mind. https://www.habitsofmindinstitute.org/finding-humor/ 
4. Holmes, P. S., & Collins, D. J. (2001). The PETTLEP Approach to Motor Imagery: A functional equivalence model for sport Psychologists. Journal of Applied Sport Psychology, 13(1), 60–83. https://doi.org/10.1080/10413200109339004 
5. Harvard Health. (2022, February 2). Six relaxation techniques to reduce stress. https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress 
6. Why keep a positivity journal? | HealthyPlace. (2021, December 31). https://www.healthyplace.com/self-help/positivity/why-keep-a-positivity-journal 
7. Singh, S. (2023, November 3). The Ultimate Guide to Mastering Time Management. Forbes. https://www.forbes.com/sites/forbesbusinesscouncil/2023/11/02/the-ultimate-guide-to-mastering-time-management/ 
8. World Health Organization: WHO. (2020b, September 16). Depression. https://www.who.int/india/health-topics/depression 
9. Sakshi. (2024, March 1). Depression in India: the latest statistics. Mind Voyage. https://mindvoyage.in/depression-in-india-latest-statistics/