Overcoming Depression Flash Cards

This is from the wonderful book Overcoming Depression by Paul Gilbert

“Throughout this book I have offered ways to generate compassionate alternatives for some of our

depressing thoughts. Here are some ideas you could write down on flash cards (see Chapter 15) to

deal with common depressing ideas and feelings. You might want to choose a card with a soothing

picture.

I am weak to be depressed

Depression is a horrible state to be in, but it is not evidence of weakness.

Depression affects animals and humans because it is brain state made possible by the way our

brains have evolved, therefore it is not my fault.

Depression is a state of mind. Just as I can have other states of mind (e.g. happy, relaxed, angry,

anxious), I can be depressed.

Depression is unpleasant, but sadly many millions suffer from it because to the brain this is just

one of its patterns for feeling.

Depression can affect anyone – even people who are often regarded as strong (e.g. Winston

Churchill).

Depression is most often about becoming exhausted, trying too hard, feeling defeated, losing

hope. Often there is something threatening us in our depression.

By understanding it more, I can try to bring my rational/compassionate mind to help tackle it.

There may be very real problems in my life that have exhausted me and made me vulnerable to

being depressed.

If I need an antidepressant drug it means I am weak

Depression is not about weakness, but can be about being exhausted.

I need to get the evidence of whether an antidepressant would help me. If it can help me sleep

better and boost my mood and confidence, then that might help me to get on top of my

depression.

Millions of people take antidepressant drugs.

Whether I choose to take an antidepressant drug or not is my own decision. I don’t need to prove

that I can cope without one as some kind of test of my strength.

If I need some therapy I might have to reveal my anger or shame

It is understandable to be anxious about revealing personal things to someone else, like a

therapist.

Properly qualified therapists are well aware that it is the things we are ashamed of that cause us

problems.

I have no evidence that a therapist will look down on me if I talk about the things that I am

ashamed about. Indeed, just as a surgeon expects to deal with blood and guts, so therapists

expect to deal with the less pleasant sides of life.

The more I am prepared to face up to what I feel ashamed about, the more I may get to know

myself and learn how to let things go, or see them in a different way.

A therapist can’t force me to talk, so I can go at my own pace and decide whether the therapy is

helpful.

I can’t do what I used to do, therefore I am a failure

I am depressed right now, so it’s natural not to have my normal drive.

Even though I can’t do what I used to, I can still do some things.

I can praise myself for what I do do, rather than attacking myself for what I don’t do.

There is no way I am going to bully myself out of depression.

I can go step by step.

By praising my steps, no matter how small they may be, I am moving forward.

My task now is to try to develop a kind and compassionate approach to tackling this depression.

I am worthless

To sum up a person (e.g. myself) in simple terms of good–bad, worthwhile–worthless, is all-or-nothing thinking. ‘Kind of’ unkind too.

Just because I feel stupid and worthless this does not mean that I am.

If I over-identify with feelings of worthlessness then I am more likely to get depressed.

The idea of worth can be applied to objects like cars or soap powder, but not to people.

If I say ‘worthless’ is just one of a number of possible feelings that I, as a human being, can have

about myself, then I can keep a perspective on these negative feelings.

I am so filled with anger I must be bad

Anger is, like other feelings, something we are all capable of.

High levels of anger usually point to high levels of hurt or vulnerability.

My anger tells me that there is something I want to change and push against.

True, flying into rages is not helpful, but I can learn to be more honest with my own needs and

put them assertively.

I can learn to understand my anger rather than just labelling myself as bad and trying to push my

anger away.

Maybe I can learn compassionate acceptance of my feelings and then slowly work to see how I

want to act on them.

I am not as competent as other people, therefore I am a failure

It is natural to want to compete in the world and feel that we are up there with others.

All human beings are unique and need to go at their own pace. Just because some people seem

more able than me does not make me a failure. I dare to be average or even less. Just ‘doin’ me

best’.

I can focus on what I can do and what is important to me, in my own unique life, rather than on

what others are doing.

Nothing ever seems as good as I want it to be, therefore there is no point in trying

Disappointment is part of life and I can learn to cope with it if I keep it in perspective.

I can learn to focus on what I do get out of doing things rather than how far short they fall of my

expectations.

I can practise the appreciation exercises and see how I go.

I can check out whether I attack myself when I am disappointed and learn how to be kinder with

myself.

This type of thinking is rather all-or-nothing. Therefore I can learn to focus on what I enjoy

rather than on what I don’t. It’s the old story of the glass as half empty or half full – happiness

lies in seeing the half-full bits of life.

I will never get better

After reading this book, I realize that there are many ways to tackle depression and these work

for many people (e.g. drugs, psychotherapy, family therapy, and various forms of self-help etc.).

I don’t have to suffer in silence.

If I need extra help, I can talk to my family doctor and see what is available.

I haven’t always been depressed, so depression is a state of mind that I am in right now, but this

does not mean that I’ll always be depressed.

I may have been trying to deal with my depression but, as this book points out, maybe I have

been enduring it, trying to soldier on, rather than really tackling it.”

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More Overcoming Depression Flash Cards

Flash cards can be a simple, powerful way to remind yourself of coping tools and shift your mindset when depression feels heavy. Here’s a set of Overcoming Depression Flash Cards you could either write on index cards or keep digitally (like in a notes app or Anki deck).

Overcoming Depression Flash Cards

1. Grounding

Front: “What can I notice right now?”
Back: Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.

2. Self-Talk

Front: “Am I speaking to myself like I would a friend?”
Back: Replace harsh thoughts with compassionate ones.

3. Small Wins

Front: “What’s one tiny thing I can do right now?”
Back: Take a shower, drink water, send one text, or step outside.

4. Movement

Front: “Have I moved my body today?”
Back: Even 2 minutes of stretching or walking helps shift mood.

5. Connection

Front: “Who can I reach out to?”
Back: Call, text, or message someone supportive. Depression thrives in isolation.

6. Perspective

Front: “Is this thought 100% true?”
Back: Look for evidence against negative thoughts.

7. Energy Check

Front: “What drains me vs. what restores me?”
Back: Do more of what restores — even in small amounts.

8. Hope

Front: “Has my mood always been this way?”
Back: Remember: feelings shift. This low state won’t last forever.

9. Self-Care

Front: “Have I eaten, hydrated, and rested?”
Back: Physical needs deeply affect mood.

10. Emergency

Front: “Am I safe right now?”
Back: If not, reach out immediately — call a friend, a therapist, or a crisis line (U.S. 988; international: iasp.info).

How to use them: Shuffle and pull one card when you’re feeling low, or review them daily to build resilience.

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More Overcoming Depression Flash Cards

1. Thought Check

Front: “Is this thought 100% true?”
Back: Look for evidence for and against it. Replace extremes with balance.

2. Small Step

Front: “What’s one tiny thing I can do right now?”
Back: Shower, drink water, open a window, send a text. Small is enough.

3. Mood Isn’t Permanent

Front: “Have I always felt this way?”
Back: No feeling lasts forever. This will pass, even if slowly.

4. Body Care

Front: “Did I eat, hydrate, and rest today?”
Back: Physical needs strongly affect mood.

5. Connection

Front: “Who can I reach out to?”
Back: Text or call someone safe. Depression feeds on isolation.

6. Movement

Front: “Have I moved my body today?”
Back: Even 2 minutes of stretching or walking counts.

7. Self-Compassion

Front: “Would I say this to a friend?”
Back: Speak to yourself with the same kindness.

8. Gratitude Shift

Front: “Can I name one thing I’m grateful for?”
Back: Big or small — sunlight, music, a pet, or simply breathing.

9. Anchor to Now

Front: “What can I notice around me?”
Back: 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste.

10. Safety Net

Front: “Am I safe right now?”
Back: If not, reach for help — call a friend, therapist, or crisis line

How to use them:

Keep them in a deck and pull one whenever depression feels heavy.
Review them each morning as reminders.
Carry one or two in your pocket or phone background for tough moments.