What to Say to Yourself If You are Depressed

In this video, author and depression counselor Douglas Bloch talks about some powerful affirmations he used to help himself out of depression.

[virginia]

Here is a list of coping thoughts I use in DBT:
This situation won't last forever.
I've already been through many other painful experiences, and I've survived.
This too shall pass.
My feelings make me uncomfortable right now, but I can accept them.
I can be anxious and still deal with the situation.
I'm strong enough to handle what's happening to me right now.
This is an opportunity for me to learn how to cope with my fears.
I can ride this out and not let it get to me.
I can take all the time I need right now to let go and relax.
I've survived other situations like this before, and I'll survive this one too.
My anxiety/fear/sadness won't kill me; it just doesn't feel good right now.
These are just my feelings, and eventually they'll go away.
It's okay to feel sad/anxious/afraid sometimes.
My thoughts don't control my life, I do.
I can think different thoughts if I want to.
I'm not in danger right now.
So what?
This situation sucks, but it's only temporary.
I'm strong and I can deal with this.

I wrote these out on index cards and keep them handy to read whenever I need to.

[euanelliott]

I live with back pain, I find it wearing.
Standing at a bus stop, around the corner came an amputee in a wheelchair, wheeling himself along just getting on with his day.
Not only did it make me feel ashamed of myself, but it made me count my blessings.
No matter how down you are, take solace from the fact that there's always someone worse off than you are.
Chin up troopers, tomorrow is another day.

[einsteindarwin]

Yes it is gold. I’m sure he’s saving lives everyday.

[nancyhunnicutt]

I hope that you are revisiting your wonderful words right now, especially since you have currently revealed that you are having a bad bout of depression. I have used your words in this video successfully for many years, and I'm so grateful for your courage and wisdom. You are lovable and loved!

[annm.]

Thank you so much for this. For me, the hopelessness often feels like quicksand. The more I struggle the deeper I sink. I’ll try some of these affirmations. Much appreciated.

[jgdiaz]

I would leave notes to my significant other saying encouraging words. Sadly we both are depressed now. I’m going through some family troubles and we cannot help uplift each other

[MR-homo]

This was a most helpful video, Douglas. I don't have major depression but seem to have a low mood much of the day and am able to lift out of it occasionally. I believe I could change this and was looking online to find some help. The affirmations do help me look beyond my immediate self to a more hopeful future. Thanks so much and I will be looking for some consistency in my daily attempts to elevate my mood.

[charlottee]

Thank you so much.
I listen to your podcasts on Spotify while I'm driving to suppress my suicidal urges - strangely enough, it's the only thing that works at those times. Your voice calms me and you explain my condition very well. Thank you from the bottom of my heart.
I wish you a wonderful day. God bless you.

[k.ravishankar]

Iam getting better and better. Thanks Douglas

[joeygagliardi]

Good Day Douglas, This list is excellent and helpful. My saying is I am getting stronger, , with the utmost favorite, , , my faith in God. I do have a lot of faith in God, as I witness all to my self in my own mind and sight, , his work of mysterious ways throughout my life. Of course in many ways have questioned him on some matters, , however my faith will never die. Thanks once again for another great video.. Have a great day!!

[mizhazel]

In the past 5 years I’ve battled breast cancer, my dad committed suicide and my marriage is ending, I am in an out patient treatment facility, I’ve been battling for my life everyday the past 2 years, i don’t think i have any fight left

[cliffa]

Doug you are a good man your vids have helped me sometimes i just feel like giving up and walking into the forest and living or dieing there but i know thats not the way this shit i am going thu will pass cliff australia

[VanessaSimon]

Doug please put me in your prayers and you affirmations. I am on Pristiq and Lamictal at the moment. I just moved to a new city with my family and the depression distorts everything. But being alone without my friends is the worst. At least I have my children. Everything seems so hard. It’s like climbing Mount Everest.

[sadyoshhours]

The this too shall pass I always always use

[susankeeley]

He's a lovely man his voice keeps me calm.

[kristinam]

I wanted to write how those videos make me feel better and thank you for sharing them. There is help and people who wants to make a difference in the world

[josejimenaz]

Yes bodybuilding can be. Good coping tool

[zywgibf]

Dear Douglas, thank you for caring. Love from Iran 🌻🧡🌻

[aprilheadaches]

I will write my list for sure thankyou brilliant

[vinnybologna]

We in cuckoo Ville lately we need this channel more now than ever ❤️🙏🏼