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 ...
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