[sstangl]

There are two options I'm familiar with:

1. Without wondering if you sincerely mean it, make a point to say "thank you." Typically if you are depressed you will be alone, and so it is possible to recognize situations where you took an action now to make something easier for yourself later: for example, doing the dishes now instead of waiting for them to pile up. When that happens, verbally thank yourself on behalf of your future self. If you're capable of doing this, it jump-starts gratitude after a while.

2. Instead of feeling gratitude for things you perceive as positive, look for things that you perceive as neutral. The majority of your sensory experience is neutral. If your emotions are very negative, instead of looking for a dichotomy between negative and positive, look for a dichotomy between negative and neutral. You will perceive that neutral is not-negative. Because neutral is not-negative, increased perception of neutral sensations is a positive. If you perceive neutral sensations as positive for long enough, it jump-starts gratitude after a while.

[g3t1nmybelly]

The problem with that though is I perceive nuetral as negative. Neutral is registered same as negative because it's not positive. This is why gratitude is hard because people like me can't find the positives nearly enough to start recognizing and changing how I think.

In fact, I find it difficult to think that people are okay with neutral because how is that any better? You arguably still failed at whatever you were trying to do, just the results weren't as harsh. I dont know. I think I might just be really far gone at this point.

[sstangl]

I'm talking about neutral perceptions, not thoughts. An example would be something like the visual perception of a sidewalk. Presumably you don't get an emotional reaction about the sidewalk one way or the other, it's just a sidewalk.

The majority of your sensory experience is neutral perceptions like that. Once you notice them, negativity seems small in terms of proportion of sensory experience. What actually happens is that negativity occupies the majority of attention, meaning that your mind is latching onto things you perceive as negative. Broadening the scope of awareness to include neutrality means that definitionally the mind is not as latched-onto the negative, therefore negative things seem smaller, therefore they are slightly more tractable to deal with.