Challenging allor-nothing thinking can lead to more balanced thoughts from "summary" of Feeling Good by David D. Burns
All-or-nothing thinking is a common cognitive distortion that can lead to negative emotions and behaviors. This type of thinking involves seeing things in black and white, without any shades of gray. For example, if you make a mistake at work, you might think, "I'm a total failure." This kind of thinking is not only unrealistic but also unhelpful. Challenging all-or-nothing thinking involves examining the evidence for and against a particular belief. In the example above, you could ask yourself, "Is it really true that one mistake makes me a total failure?" Chances are, the answer is no. By challenging these extreme beliefs, you can start to see things in a more balanced way. When you challenge all-or-nothing thinking, you can begin to develop more balanced thoughts. Instead of saying, "I'm a total failure," you might reframe it as, "I made a mistake, but that doesn't mean I'm a failure." This more balanced thought allows for the possibility of improvement and growth, rather than getting stuck in a negative mindset.- You can start to break free from the cycle of negative thoughts and emotions. This can lead to greater self-esteem, improved relationships, and overall better mental health. So the next time you catch yourself engaging in all-or-nothing thinking, try challenging those beliefs and see how it can lead to more balanced thoughts and a more positive outlook on life.
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