I have been working on some "acceptance and commitment" type skills in therapy and trying to use them when my thoughts and mood seems to take on a life of their own and "go south".

I'm not always successful. I try to "observe", which equates to something like part of me watching the other part of me that's having the negative thoughts and thinking "Wow, a lot of negative thoughts are going through my head today".

It's a new thing for me, and I'm not always able to do it. When I am able, I avoid attaching meaning to the presence of the negative thoughts, which for me is "the deep depression is coming back" and "I want these thoughts to go away" and "what if these thoughts keep going on tomorrow and the next day?"

Been there! That's one of the most alarming things about the thoughts to me. I'm switching hats now and want to say if those "not me" thoughts continue, I usually take that to mean it's time for a meds evaluation.