The 3 C's of Depression is a simple, memorable framework used by mental health professionals and therapists to help people understand the core patterns that create and maintain depression. It stands for Catch, Criticize, and Catastrophize three interconnected thinking habits that trap individuals in a negative spiral.

1. Catch (Noticing only the negatives) The brain starts "catching" every small mistake, flaw, or setback while completely ignoring positives. This is also called negative filtering. For example, after a work presentation, a person might fixate on one hesitant sentence while forgetting the 20 minutes that went well. Over time, the mind becomes expert at spotting evidence of failure and blind to evidence of success.
2. Criticize (Harsh self-judgement) Once something negative is caught, the inner critic attacks with brutal personal labels: "I'm useless," "I'm a failure," "Nobody likes me." This isn't constructive feedback it's harsh, global self-criticism that attacks identity rather than behavior. Studies show people with depression use 3–5 times more negative self-talk than non-depressed individuals.
3. Catastrophize (Blowing things out of proportion) The final step turns a molehill into a mountain. A single rejected text becomes "I'll always be alone," a missed deadline becomes "My whole career is ruined." This catastrophic thinking triggers intense emotions hopelessness, shame, worthlessness which deepen the depression and make problems feel unsolvable.

Breaking the cycle starts with awareness. Cognitive Behavioral Therapy (CBT) teaches people to challenge these 3 C's by keeping thought records, questioning evidence, and practicing balanced thinking. Recognizing "I'm doing the 3 C's again" is often the first step toward recovery.

Remember: Depression isn't a character flaw it's a treatable condition influenced by biology, stress, and learned thinking patterns. If the 3 C's feel overwhelming, reach out to a mental health professional. You're not alone, and recovery is possible.