4 Lies Depression Wants You to Believe (And What to Say to Yourself Instead)
- Skylar Weisenborn
- Jul 3
- 4 min read
A Letter to You, From Someone Who Gets It
If you’re here, you’re probably tired.
Not just physically tired, but emotionally worn down by the constant inner noise that depression brings.
That voice is loud.
It tells you things like:
“I’m lazy.”
“Nothing will ever change.”
“I should be doing better.”
As a clinician and someone who’s sat across from hundreds of clients in Cincinnati, Dayton, and Indianapolis, I want you to know something:
These thoughts are symptoms. Not facts.
This guide is here to help you recognize those thoughts and gently reframe them.
Here’s what you’ll find inside:
4 common lies depression feeds you, and why they’re not true
4 Healthier, more compassionate reframes that come from real therapy work
Small, doable mindset shifts you can start using today
Evidence-based stats that prove recovery is possible
Advice from our expert clinicians
When Depression Takes Over Your Inner Voice
Depression doesn’t always look like sadness.
Sometimes it sounds like self-blame, shame, or hopelessness.
According to the National Institute of Mental Health, more than 21 million U.S. adults (8.3%) experience at least one major depressive episode each year (NIMH, 2021).
Many wait months or even years before reaching out.
In fact, the average delay before treatment for mood disorders is about a year, and for some, it stretches to 14 years (WSJ, PMC).
You are not broken.
You’re navigating an illness that distorts your thoughts.
Lie #1: “I Should Just Snap Out of It”
What It Sounds Like:
“I should be stronger than this. Other people have it worse.”
Why It’s Not True:
Depression is a medical condition, not a mindset problem.
You can’t willpower your way out of it.
According to the CDC, untreated depression is linked to worsened health outcomes and impaired functioning.
This shows it is not a lack of effort, but a real condition that needs support.
Note from Sarah Snow in Dayton:
"Your struggle doesn’t mean you’re weak. It means you’ve been surviving without support."
Try Saying Instead:
“It makes sense that I’m having a hard time. My brain is trying to protect me, not punish me.”
Lie #2: “I’m a Burden”
What It Sounds Like:
“People would be better off without me.”
Why It’s Not True:
Depression distorts your perception of how others see you.
Research shows that social connection and interpersonal support significantly reduce depressive symptoms (APA, 2022).
Note from Cori Henderson in Indianapolis:
“The lie we hear most is ‘I’m a burden.’ But healing happens in connection. You don’t have to do this alone.”
Try Saying Instead:
“My presence matters. I’m not alone, even if I feel that way right now.”
Lie #3: “Nothing Will Help”
What It Sounds Like:
“I’ve felt this way forever. I’ll always feel this way.”
Why It’s Not True:
Depression tells you nothing can change, but evidence-based treatment proves otherwise.
Cognitive Behavioral Therapy (CBT) is effective in 60–70% of depression cases and helps reduce relapse by up to 50% at 12 months (APA, 2022, PMC, 2023).
Note from Sarah Clark in Cincy:
"Hopelessness is a symptom, not a reality. Change is possible, even when it feels out of reach."
Try Saying Instead:
“Even if I can’t feel hope, I can borrow it from others until it returns.”
Lie #4: “Nothing Has Worked for Me”
What It Sounds Like:
“If therapy and meds didn’t work, nothing ever will.”
Why It’s Not True:
Not every treatment works for everyone, but new options are constantly emerging.
TMS (Transcranial Magnetic Stimulation) leads to remission in about 33% of treatment-resistant cases.
Ketamine-Assisted Therapy is opening doors for many who’ve felt stuck for years (PMC, 2020).
Note from Giorgio Fabbri in Cincy:
"Sometimes it’s not that nothing worked. It’s that you haven’t found the right fit yet."
Try Saying Instead:
“There are more options out there, and I haven’t tried them all yet.”
What to Do With This Guide
This guide is a starting point.
It’s a small but powerful way to begin interrupting the harmful thoughts depression feeds you, and to replace them with something more true, compassionate, and helpful.
You now have:
A roadmap for how to challenge depression’s inner narrative
Practical language you can borrow when your own words feel out of reach
Evidence-backed reminders that your pain is real, and so is your potential to heal
If even one reframe resonated with you, I hope you’ll revisit it.
And when you’re ready, we’re here.
Ready for More Than Just Self-Talk?
Trying to reframe your thoughts on your own is a brave start.
And we’re proud of you for being here.
But healing from depression often takes more than insight.
It takes support, structure, and sometimes new tools you haven’t tried yet.
Our therapists at The Anxiety Center specialize in helping people gently challenge these thoughts, build real change, and feel like themselves again.
You don’t have to do this alone.
In fact, trying to figure it out alone can keep you stuck.
If you’re ready to take the next step, we offer a free 15-minute consultation to talk with a real human and see what support could look like for you.
If you're not quite ready to talk, that’s completely okay.
You can still take a closer look at how we treat depression — what we do, how it works, and why it helps.
Just click the link below:
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