Depression isn’t something that guys often open up and talk about. Sure, that has changed a little bit over the past few years, with pro athletes and other celebrities helping to lead the change in perception, but, still, it’s usually an internal battle guys deal with.

Let us first say this: negative thoughts are normal. All people have bad days or weeks or even months, but it’s important to have the power of positive thinking in order to push through. It’s important to know there’s a light at the end of the tunnel and you can control the outcome.

Regardless of how those depressing thoughts get into your mind and how you deal with them — talking to a friend, therapist or dealing with them on your own — we have a few ways to break the depression and move on from them much faster. Remember, they’ll always exist, but they don’t need to marinate in your mind for too long.

Black and white thinking

Like most things, there are two sides to every story, and understanding this when it comes to your own life is important. It’s easy to take the good days and think everything is perfect just because. But, stop and think about those days for a moment. You chose to get outside, surround yourself with friends/family and seize the day to make the most of it. Understanding black and white thinking means seeing things as one way or another, with no in-between.

Challenge negative thoughts

Stop. Breathe. Exhale. Just when you think about how you’re to blame for something going a certain way, that’s the process you need to do for yourself to reset your mind. It really is that simple, guys. People who fall into depression seem to play victim, believing that everything that’s going wrong is because of the choices they did or didn’t make. That’s not always the case, but the one thing you need to remember is that you do control your own life. That’s right, break the bad habits and routines you have and challenge yourself each day to find more fulfillment and happiness.

Focus on your strengths

OK, so you’re not the best communicator. Or the best looking guy in the room. Or the person who’s getting that promotion at work. Don’t worry, no one is all those things. Want to know what you do have, though? Your own strengths, you just need to realize it for yourself and express those more frequently to boost your confidence. We’re all our own worst enemy, often focusing on the worst things and convincing ourselves that those “weaknesses” are obvious to others. Stop comparing yourself to others and overlook flaws, we all have them. When you can do this and start realizing the good stuff you have, you’ll be much happier.

Stop judgement

We live in a day and age where we consume nonstop content and news, turning to social media to see loads of selfies and personal opinions. From those quick seconds of scrolling through a news feed, we gather perceptions and begin judging people too quickly. To release depressing thoughts, it’s important to avoid such a trap. We often dislike in others what we hate the most about ourselves, so we relate to some of the things we see on social media and TV and in movies and relate all too well. When this is about to happen, pause your mind and turn your mind into finding something positive about that person; it’ll help you feel better about yourself.

Be grateful

No one on planet earth has it all, no matter how much you think other people do. Having all the money in the world can’t buy happiness, and the perfect couple you see online deal most certainly have similar problems as every relationship has. When you start feeling jealous about others, stop and look around you. Chances are you’re in a much better spot than your mind wants to believe. Practicing gratitude and appreciating even the small things in your life will lead to more positivity.