The link between negative thoughts and depression

Not only can depression negatively impact how people feel, but it can also change how people think. Studies show that people who are experiencing depression think more negatively about themselves, their futures, and the world. 

But it’s not just limited to these kinds of thoughts. People who are depressed also repeatedly think about their depression symptoms, their past failures, and current problems. 

This can turn into a challenging cycle in which depression leads to negative thinking patterns, and negative thinking reinforces your depression. It can be hard to escape this pattern. But with the support of a qualified mental health provider, you can address negative thinking cycles, find healthy coping mechanisms, and protect your mental health. 

Examples of negative thinking in depression

Negative thinking when you have depression can be more serious than your typical negative thought that arises from time to time. For example, someone with depression might think, “There’s no point in getting out of bed because nothing will improve in my life.”

Here are some common types of negative thinking with depression:

Black-and-white thinking

If you’ve ever thought, “They’re a bad person,” or, “I hate this place, and it’ll never change,” you’ve experienced black-and-white thinking. This kind of thinking thrives on extremes and binaries. It doesn’t allow for life’s nuances, or “gray areas.” 

Black-and-white, or all-or-nothing, thinking can be especially pronounced with depression. You might think, “I can’t do anything right,” or, “No one likes me,” or, “Nothing will ever get better.” These types of thoughts can impact your self-esteem, relationships, and mood.  

Rumination

Rumination happens when you repeatedly turn negative thoughts over and over in your head. People who ruminate while they’re depressed are more likely to remember negative things that happened to them in the past and feel more hopeless about the future. They also usually interpret situations in their lives more negatively. 

Rumination usually doesn’t allow people to solve problems or feel better about their lives or problems. In fact, they usually wallow and, as a result, feel worse. 

Overthinking

Overthinking can lead to rumination. It can also be a symptom of depression. 

While overthinking isn’t always bad, it can have consequences. Overthinking can make decision making harder, cause sleep issues and difficulty focusing, and make you less productive at work.

You might also constantly think of worst-case scenarios and mentally go from one concern to the next and repeat this cycle. For example, you think about your relationship, then your money issues or potential issues, then your job. 

Catastrophization 

Catastrophizing can lead you to believe that the worst-case scenario is inevitable. It can also leave you hopeless and feel bad things will happen, no matter your efforts. Examples of catastrophizing thoughts can range from, “I’m going to fail this test,” to, “My friend will die.” People who are depressed may experience these extreme thoughts more. 

Nighttime depressive thinking 

Do you ever wonder why your negative thinking kicks in when the sun goes down, making it hard to sleep? This is known as nighttime depression. It can occur for many reasons including ruminating at night because you can’t sleep or holding off sad thoughts during the day.

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How depression causes negative thoughts

A brain area called the default mode network (DMN) controls self-reflection, worrying, daydreaming, and reminiscing. Another brain area, called the subgenual prefrontal cortex (PFC), helps the DMN reflect on your most pressing problems, like ones that are necessary for survival, and tries to solve them.  

However, when depression takes hold, research suggests the subgenual PFC turns on itself. In this depressed state, the PFC can cause people to ruminate instead of being focused on problem solving.

Depression can also increase the likelihood that you internalize your feelings. For example, if you don’t do well on a project for work, you might think this poor performance is a reflection of who you are as a person.

Can negative thoughts lead to depression or make it worse?

Depression is complex. And it has many causes, like genetics, stress, mood regulation, and your environment. 

Continual negative thinking is a common depression symptom. Negative thoughts can also increase symptoms, like sadness or hopelessness. And research suggests that when people ruminate less, their depression improves.

Consistent negative thinking not only impacts the person experiencing the thoughts but also the people around them. For instance, if your partner is constantly speaking about themselves negatively, it could impact the relationship. At work, employees might avoid the co-worker who never has anything positive to say. The effects of negative thinking on interpersonal relationships might even spur black-and-white thoughts like, “No one likes me.” This creates a cycle that can be hard to escape. 

Managing negative thinking and depression

The good news is you can learn to transform your negative thoughts and your relationship with them for the better. 

Did you know that thinking positively has the power to change the brain’s circuitry? This doesn’t mean you ignore reality or suppress feelings like anger or sadness. But catching your negative thoughts and replacing them with more positive — or at least realistic — ones can help pull you out of this cycle of negative thoughts. 

You can learn to recognize your negative and untrue thoughts that come up and work to transform them into positive and helpful ones. A therapist trained in cognitive behavioral therapy (CBT) can help you learn this evidence-based technique. Sometimes people also benefit from a combination of CBT and antidepressants. A qualified healthcare provider can help you figure out which treatment approach is best for you.

Find care with Rula

Depression can upend your life. And if you also get stuck in cycles of negative thinking, this can make things worse. But depression doesn’t have the final say. You do. 

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 10,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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