One of the many problems with depression is that it tends to make us feel negatively about everything. We are pessimistic about the future and closed to possibilities of improvement. To help yourself you need to challenge this negative thinking
Ask yourself what the likelihood of one of the negative scenarios coming true might be. Thus if you feel that because you have had an argument with your wife that this means you will divorce. In reality when you have had fights before you have got over them by talking it through, but the depression blinds you to this and you only see the most pessimistic outcome. Yet if you challenge that thought you realise that while it is a possibility that it hasn’t happened in the many disagreements you have had before, that it has never happened before so it is unlikely to happen this time.
Ask yourself who is the most positive person you know, someone who always seems to look on the bright side – can you spend more time with them. Even if you have to just go through the motions at first act the way they would model their optimism and see what a difference it can make.
Each day write down one positive thing you have done. It can be something small – perhaps you have got dressed this morning. Perhaps you have got into work, anything that you consider a success. As you look back over the week you can see that even feeling as bad as you do you have successes each week.
Getting better from being depressed takes time and can be hard, so have some compassion for yourself and allow yourself the time to recover