Psychological strategies to modify mental patterns

One of the keys to overcoming depression is learning to relate differently to the thoughts that feed it.

People with depression tend to believe that their negative thoughts reflect reality: “I'm not good enough,” “Nothing will ever get better,” “Nobody loves me.”

But these statements, even if they sound true in your mind, are not objective truths.

The following psychological strategies are designed to break this automatic identification with thoughts, provide tools to question them, and allow the person to regain power over their internal narrative.

Cognitive-Behavioral Therapy: common cognitive distortions and restructuring

Cognitive-Behavioral Therapy (CBT) is based on the idea that it is not the facts themselves that cause distress, but rather our interpretation of them.

In the context of depression, this interpretation is riddled with cognitive distortions, such as:

• Overgeneralization: «Nada me sale bien».

• Dichotomous thinking: «Si no soy perfecto, soy un fracaso».

• Mind reading: «Sé que todos piensan que soy inútil».

• Catastrophism: «Esto va a terminar muy mal».

CBT teaches patients to identify these errors in thinking, question them, and replace them with more realistic ideas.

It is not about “thinking positively” without basis, but rather reviewing the evidence and opening up space for a more flexible interpretation.

Exercises such as the ABC model (Event, Belief, Consequence) and cognitive restructuring sheets help to distance oneself from automatic thinking and build a new narrative that is not based on guilt or hopelessness.

Acceptance and Commitment Therapy (ACT): letting go of the struggle with the mind

While CBT focuses on changing the content of thoughts, ACT proposes something different: changing the relationship with them.

From this approach, it is not necessary to eliminate negative thoughts in order to live fully. The mind constantly produces thoughts, even absurd ones, and fighting them only gives them more power. ACT teaches you to “let go” of that struggle, accepting that thoughts come and go, without needing to obey them.

A powerful technique in this approach is “cognitive defusion”: for example, instead of repeating “I'm not good enough,” you practice saying, “I'm thinking that I'm not good enough,” and then, “I realize that I'm thinking that I'm not good enough.”

This repeated practice creates distance, alleviating the emotional weight of the thought. ACT also promotes committed action: choosing to move toward personal values, even when uncomfortable. You don't wait for sadness or fear to disappear before acting; you act despite them.

Mindfulness and meditation: observing thoughts without judgment

Mindfulness is the ability to pay attention to the present moment without judgment. In the context of depression, this practice allows you to observe negative thoughts without identifying with them.

Often, what causes suffering is not so much the thought itself as the reaction to it: resisting it, fighting it, fearing it. By practicing mindfulness, we learn to say, “Hello thought, I see you,” and let it pass like a cloud in the sky.

You train your mind to observe without reacting, as if you were a witness rather than the protagonist of the internal drama. This training reduces rumination, improves emotional regulation, and strengthens the nervous system, allowing for greater serenity.

A concrete practice is to sit in silence for 8-10 minutes every day, focus your attention on your breathing, and each time a thought arises, simply notice it: “Thought,” and return to your breathing. Over time, this practice teaches that thoughts are just thoughts, not commands or absolute truths.

Creative techniques: dramatization, humor, and writing

Creativity is also a way to change your relationship with your thoughts. One particularly useful technique is humorous dramatization: deliberately exaggerating a negative thought until it becomes ridiculous.

For example, when faced with the thought “I'm going to fail and everyone will laugh at me,” you can act out an internal scene like a dramatic soap opera, with tragic music, exaggerated voice, and theatrical gestures.

This breaks the solemnity with which the mind presents its ideas and weakens their emotional power. Another technique is therapeutic writing. This involves writing down negative thoughts as they appear and then responding to each one with a more realistic perspective.

You can also write down “the movie in your mind” with an ironic title—for example, “The tragic story of [your name]”—and read it daily to become aware of the mental script you repeat.

These tools are not a substitute for psychotherapy, but they can be part of a personal arsenal to reduce fusion with destructive thoughts. The important thing is not to silence the mind, but to stop blindly obeying it.