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Depression: Using Positive Thinking

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Positive thinking also can help prevent or control depression.

Key points

  • If you have thoughts of harming yourself or others, you need to see your doctor or therapist right away. Positive thinking can help with depression. But you may also need medicine and therapy.
  • Negative thoughts can make depression worse or can raise your chance of having depression.

If you would like more information, see the topic:

Click here to view an Actionset.Positive Thinking: Stopping Unwanted Thoughts.

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Test Your Knowledge



You need to see a counselor to do CBT.


Changing the way you think can help you replace negative thoughts with helpful ones. This can help you cope with depression and may help keep it from coming back.1

Maybe you weren't able to close a sale or get a big project done at work. Or perhaps a relationship has ended. It's normal to feel down. But you've had trouble sleeping. You can't enjoy many of your usual activities. And you're blaming yourself. "I'm a failure at everything," you tell yourself.

The more you think about yourself in a negative way, the harder it is to feel hopeful and positive. The negative thinking makes you feel bad. And that can make you feel more depressed, which leads to more bad thoughts about yourself. It's a cycle that's hard to break.



Although you can use CBT on your own, it's important to talk to your doctor or a counselor if you feel that your mood is getting worse. You may need more help.

Test Your Knowledge

Positive thinking can help you stop negative thoughts that make depression worse.


Positive thinking can help your health in other ways.


Stop your thoughts


Ask about your thoughts


  • Focusing on the negative: This is sometimes called filtering. You filter out the good and focus only on the bad. Example: "I'm sad that I don't have many friends. People must not like me." Reality: You have some friends. So that means you're likable and can make more friends if you want them.
  • Should: People sometimes have set ideas about how they "should" act. If you hear yourself saying that you or other people "should," "ought to," or "have to" do something, then you might be setting yourself up to feel bad. Example: "I should get married before I'm 30. If I don't, it means I'm a loser." Reality: There's nothing wrong with having a timeline in mind. But you're not being fair to yourself if you make your self-worth depend on meeting a deadline.
  • Overgeneralizing: This is taking one example and saying it's true for everything. Look for words such as "never" and "always." Example: "I got laid off. I'll never get another job." Reality: Many people lose their jobs because of downsizing and other things beyond their control. It doesn't mean that you won't be able to get another job.
  • All-or-nothing thinking: This is also called black-or-white thinking. Example: "If I don't get a big raise at my next review, then it means I have no future with this company." Reality: There's nothing wrong with wanting a big raise. But if you don't get the raise, there may be reasons for it that have nothing to do with you.

Choose your thoughts

The next step is to choose a more positive, helpful thought to replace the unhelpful one.





Thought diary

Stop your negative thought

Ask what type of negative thought you had

Choose a positive, helpful thought


Focusing on negative

"I have some friends, so I know I can make friends."



"There's no guarantee that I'll meet the right person by the time I'm 30. If I don't get married by then, I still have time to find a good relationship."



"Our company ran into financial trouble, so I got laid off. It may take some time to get another job, but I know I will."


All or nothing

"I would love to get a big raise. But it might not be in the company's budget this year."

Test Your Knowledge

Which of these thoughts is an example of positive thinking?

I've had a couple of bad relationships. I know I'll never have a good relationship.
I feel bad that I didn't get as big a raise as I wanted. But there may have been reasons that had nothing to do with me. I'll talk to my supervisor to see if there is anything I can do to get a bigger raise next time.

How can a daily journal help you have more positive thoughts?


Now that you have read this information, you are ready to practice positive thinking to help cope with depression.


  1. Paykel ES (2007). Cognitive therapy in relapse prevention in depression. International Journal of Neuropsychopharmacology, 10(1): 131–136.

Other Works Consulted




ByHealthwise Staff
Primary Medical ReviewerKathleen Romito, MD - Family Medicine
Specialist Medical ReviewerSue Barton, PhD, PsyD - Behavioral Health
Last RevisedAugust 26, 2010

eMedicineHealth Medical Reference from Healthwise


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