Replace negative thoughts

When you have identified your negative thoughts, you can learn to replace them with realistic and constructive thoughts.

You are good enough! You can draw up a list to show that you are good enough.

Try writing the following for example:
 1. I am good at helping others
 2. I am good at listening
 3. I keep my promises
 4. I... (think up some more yourself)

The list will teach you to identify and replace your negative thoughts. You will feel better when you focus on reasons to be "good enough". When you feel better, you will find it easier to handle difficult situations.

Negative words
When you are depressed, you will often criticise yourself. Here are some of the typical negative words you might use about yourself. These words will make you sad and they will make your condition worse. These include words such as empty, impossible, ugly, weak, hopeless, useless, etc.

If you hold onto negative descriptions of yourself, they will affect you negatively. These negative thoughts will translate into negative feelings such as anxiety, anger, frustration, disappointment, shame and guilt.
Instead, you should try to focus on positive thoughts about yourself.

Challenge your negative thoughts.
A way of challenging your negative thoughts is to think as follows:

"When I am depressed, it is obvious that I feel inadequate and not good enough. But it doesn't make me impossible or bad as a person. Even though I feel like this it is not real. These feelings are not dangerous, because they are not fact. They are not real. They are part of my illness."

"I am a complex person. I have a complicated genetic makeup. I have billions of brain cells. I also have a very wide range of feelings which make me unique. I also have a personal history and many years of personal development behind me."
 

"I can do many things, and I have many states of mind. These states of mind arise in specific situations. Because I am so complex, it is unreasonable to use a single negative phrase to describe me. It is also unreasonable to focus only on that one phrase."
 

"I am well aware that I am inclined to look negatively at things because I am depressed. Yet I can still choose to look at the positive side. For example, I am honest and hard-working. I also have compassion for others."

Focus on your good characteristics!

Start by making a list of your good characteristics:

 1. I am a good friend
 2. I keep my promises
 3. I am good at listening
 4. I am generally patient
 5. I am loving
 6. I have good taste
 7. I am attentive
 8. I am considerate
 9. I take responsibility
 10. I make sure I don't hurt others

Draw up your own list of the characteristics you appreciate.