All-or-nothing thinking is a common cognitive distortion that can often fuel depression and anxiety. At its core, the cognitive distortion of all-or-nothing thinking (also known as black and white thinking) leads to a belief that anything that is not 100% perfect is useless or equates to nothing. This can affect how a person views them self, other people and relationships. All-or-nothing thinking is also very closely associated with perfectionism, as a person who uses a lot of the all-or-nothing cognitive distortion will tend to view situations that are not perfect as being meaningless or pointless. All-or-nothing thinking can fuel depression and anxiety because it results in a person feeling like they are constantly failing at everything they are doing or that other people will constantly disappoint them. This becomes a recipe for depression and anxiety.

So, what can you do to change all or nothing thinking? The first step is to become better at recognizing when you are engaging in the all-or-nothing thinking cognitive distortion. This can be somewhat challenging, as we are typically not very good at thinking about our thinking and recognizing these cognitive distortions when they occur. However, once you become aware that you are engaging in all-or-nothing thinking, the key is to look for the “shades of grey” in the situation and look for evidence that can balance some of the extreme thinking that is typically common in all-or-nothing thinking. By doing this, you can short-circuit the all-or-nothing thinking process and better manage symptoms of depression and anxiety through more realistic and balanced thinking.

You can find my video on cognitive therapy here: [ Ссылка ]
Watch all of my videos for free at: www.psychologyvideos.ca
For more information about Dr. Rami Nader, visit: [ Ссылка ]
For more information about the North Shore Stress and Anxiety Clinic, visit: [ Ссылка ]

DISCLAIMER: The videos provided here on this YouTube Channel are for informational use only. The video content provided is not intended to be a substitute for professional advice, diagnosis, or treatment. These videos do not establish a psychologist/client relationship. Always seek the advice of your doctor or mental health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this channel. Dr. Rami Nader assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the viewer’s risk. Dr. Rami Nader hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties.

10332 (90)

свернуть