How Reframing Thoughts Can Transform Your Depression Treatment Journey

Breaking Free from Negative Thought Cycles

Depression is more than just feeling sad. It can affect how you think, feel, act, and even how you see yourself and the world around you. If you’ve ever felt stuck in negative thoughts, or like your brain is working against you, there are tools you can use to reduce this cycle.

One powerful tool used in Cognitive Behavioural Therapy (CBT) is called reframing thoughts, or cognitive restructuring. It’s a technique that helps you notice unhelpful thought patterns and shift them into something more balanced and realistic. And the best part? You can start practicing it on your own, between therapy sessions, or even before you start therapy.

In this blog, we’ll break down what reframing thoughts really means, how it can help treat depression, and how to take a small step towards healing, today.

What Is Reframing?

Reframing is a skill that helps you look at your thoughts from a new angle. When you’re depressed, your mind can fall into negative loops like:

“I’m a failure.”
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“Nothing will ever get better.”
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“Everyone hates me.”

These thoughts can often feel very ingrained and completely true, but they’re often distorted and they don’t reflect the full picture. Reframing thoughts means pausing to question your unhelpful thoughts and asking:

“Is this the whole truth about this situation? Is this 100% true, all of the time? Is there another way to look at this?”

This doesn’t mean forcing yourself to “think positive” or ignore pain. It’s about shifting from harsh self-talk to a more balanced and realistic way of talking to yourself.

For example:

Old Thought: “I can’t get out of bed. I’m useless and nothing is ever going to change.”
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Reframed Thought: “Getting out of bed is really hard today, and that’s part of what depression does. But it doesn’t mean I’m useless. I can take my time getting up and this is a small step forward. Small steps count.”

When we start to adjust our thoughts and self-talk to include self-compassion and acknowledging the small wins, over time, it can reduce feelings of hopelessness and increase motivation (Beck, 2011).

Why Thoughts Matter in Depression

When depression sets in, your thoughts can become darker and more rigid. This isn’t your fault, it’s how depression affects the brain. CBT teaches that thoughts, emotions, and behaviours are all connected. With this in mind, when your thinking becomes more flexible, your mood often improves too.

Studies show that cognitive restructuring can significantly reduce symptoms of depression (Cuijpers et al., 2013). Another review found that learning to challenge negative beliefs helps prevent relapse into depression after treatment ends (Beshai et al., 2011). In other words, changing how you think can change how you feel, not just in the short term, but in the long term too.

Simple Steps to Start Reframing Your Unhelpful Thoughts

Here is a basic CBT technique you can try today:

1. Catch the Thought

Notice when you feel a negative emotion.
Ask yourself: What was I just thinking? Write it down.

Example: “I’ll never get better.”

2. Challenge It

Ask yourself: Is this thought completely true? What’s the evidence for and against this thought?

Example: Evidence for thought “I do really struggle with finding the physical and mental energy to keep on top of tasks, especially at work some days.” Evidence against thought “Last week I didn’t feel like I could get my work done, but I was able to take some steps towards completing my supervisor’s request, and they were happy with my work.”

3. Choose a More Balanced Thought

Ask yourself: “Would I say this to someone I cared about, if they were in the same situation?” Most often we wouldn’t, and if that is the case, then you can ask yourself  “What would I say to  help support them through this difficult time?”

You don’t need to swing to extreme positivity, just aim for something fair and honest.

Reframe: “I’ve had some really hard days, but I’ve also taken steps forward. Getting better can take time.”

Remember, the goal isn’t to ignore difficult feelings or thoughts. The goal is to talk to yourself like someone who sees your struggles and also believes you deserve compassion and change.

Why This Matters

When you practice reframing thoughts, you’re doing more than just “changing your mind.” You’re training your brain to respond differently to stress and self-doubt. Over time, this can lead to:

• Less hopelessness
• Improved mood
• Greater motivation to take care of yourself
• A stronger sense of control over your recovery

Team Voices: Here is what one of our providers at Cognito has to say:‍

One thing I’ve found helpful is approaching thought reframing really gently — almost like loosening the grip of a thought rather than trying to replace it right away. Sometimes I’ll use language like, “That thought makes sense, and I wonder if there’s another angle we could explore too.” – Katelyn Kohlen, CBT Care Provider

Want to Go Deeper?

Learning to reframe your thoughts is one of many CBT tools that can support you on your depression recovery journey. If you’ve found these ideas helpful, imagine what’s possible with guidance, structure, and a full program designed to support your mental health.

Click here to read reviews and see how others have been supported in their healing through our CBT-based programs.

Written by: Anna Spilker

References:

Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

Beshai, S., Dobson, K. S., & Bockting, C. L. H. (2011). Predicting relapse in major depressive disorder using patient-reported outcomes: A review. Depression and Anxiety, 28(7), 559–566. https://doi.org/10.1002/da.20856

Cuijpers, P., Berking, M., Andersson, G., Quigley, L., Kleiboer, A., & Dobson, K. S. (2013). A meta-analysis of cognitive-behavioral therapy for adult depression, alone and in comparison with other treatments. The Canadian Journal of Psychiatry, 58(7), 376–385. https://doi.org/10.1177/070674371305800702