Depression can feel isolating and overwhelming, but finding words of wisdom from others who’ve walked a similar path can bring comfort and hope. While it’s essential to seek professional help, hearing from those who’ve overcome challenges and found light through the darkness can inspire us to take meaningful steps toward healing. In this post, we’ll share five powerful quotes from famous individuals that can help with overcoming depression, along with how you can apply these ideas using Acceptance and Commitment Therapy (ACT).

1. Winston Churchill – “If you’re going through hell, keep going.”

Winston Churchill, known for his resilience during times of adversity, offers a reminder that tough times don’t last forever. When depression makes it feel like you're stuck in a never-ending cycle of hopelessness, the key is to keep moving forward, even if only in small steps.

ACT Insight: This quote aligns with the principle of committed action. Even when you’re feeling weighed down by depression, taking small, value-driven steps can help you progress through the storm. Whether it's reaching out to someone for support or engaging in a small daily activity, consistent action can eventually lead to improvement.

2. J.K. Rowling – “Rock bottom became the solid foundation on which I rebuilt my life.”

J.K. Rowling’s personal struggles with depression have been well-documented, and this quote reflects the idea that even in our lowest moments, we have the potential to rebuild and grow. Hitting rock bottom doesn’t mean staying there—it can be the starting point for something new.

ACT Insight: This resonates with ACT’s focus on acceptance and transformation. Instead of trying to escape difficult emotions, acknowledge them and recognize that these experiences don’t define your future. By accepting where you are and starting from there, you can begin to build a life aligned with your values.

3. Helen Keller – “Although the world is full of suffering, it is also full of the overcoming of it.”

Helen Keller, who overcame profound physical challenges, reminds us that while suffering is inevitable, so is the potential to overcome it. Depression may feel like an insurmountable obstacle, but it’s possible to work through it and emerge stronger.

ACT Insight: ACT teaches that pain is a part of life, but it doesn’t have to prevent us from living fully. By practicing mindfulness and defusion, you can observe your pain without becoming entangled in it. Focus on what you can do today, no matter how small, to take a step toward overcoming suffering.

4. Abraham Lincoln – “The best way to predict your future is to create it.”

Abraham Lincoln, who faced significant personal struggles with depression, believed in the power of action and purpose. This quote speaks to the idea that even when you feel powerless, you have the ability to shape your future through intentional actions.

ACT Insight: This quote aligns perfectly with the committed action principle in ACT. Depression can make the future seem bleak, but by taking small, meaningful actions today, you start shaping a future that aligns with your values. Even when motivation is low, doing something that matters can give you a sense of purpose and control over your path.

5. Martin Luther King Jr. – “You don’t have to see the whole staircase, just take the first step.”

Martin Luther King Jr. emphasizes the importance of starting, even when the journey ahead seems long and unclear. Depression can make life feel overwhelming, but it’s crucial to focus on taking one small step at a time, trusting that each step brings you closer to healing.

ACT Insight: Depression often leads to a sense of paralysis—feeling that it’s impossible to take action until you feel better. But ACT teaches that you don’t have to wait for the “right” time to take action. Take one small step today, whether it’s talking to someone, journaling your thoughts, or getting some fresh air. With each step, you’ll gain momentum and build toward a brighter future.

How ACT Therapy Can Help You Apply These Quotes

While these quotes offer encouragement, Acceptance and Commitment Therapy (ACT) provides the practical framework for applying their wisdom in your life:

Acceptance: Instead of fighting or avoiding your feelings of depression, ACT teaches you to acknowledge them without judgment. Acceptance doesn’t mean giving up—it means recognizing your emotions as part of your experience while still moving forward.

Defusion: Depression often comes with a barrage of negative thoughts. ACT helps you learn how to "defuse" from these thoughts, recognizing that they are just thoughts—not facts. This allows you to distance yourself from unhelpful thinking patterns.

Committed Action: Take small, meaningful steps toward your values, even when you’re feeling down. Whether it’s reconnecting with friends, focusing on work, or engaging in self-care, each action helps you build a life that aligns with what matters most to you.

Final Thoughts

Depression can make the world feel like a dark and hopeless place, but you are not alone in your struggle. These quotes from famous individuals serve as reminders that even in the face of adversity, you can find strength and resilience. By combining this wisdom with ACT therapy’s focus on acceptance, mindfulness, and committed action, you can begin to navigate the challenges of depression with greater clarity and hope.

If you or someone you know is struggling with depression, remember that seeking help is a courageous first step. Consider reaching out to a therapist trained in ACT, who can guide you through a personalized journey toward healing and a life filled with purpose and meaning.