Do you habitually view things in black-and-white or opposites without accepting any possibility of a gray area? This type of thinking, also known as polarized, all-or-nothing, or dichotomous, can be detrimental to your mental health, relationships, and overall life quality. It is often a symptom of mental health disorders like narcissism, borderline personality disorder, depression, or anxiety, but it can also be present in people without a diagnosis.
Anisha Patel-Dunn, D.O., a psychiatrist, says, “Our thinking is highly personal and influenced by our unique experiences. However, polarized thinking is an unhealthy coping mechanism that can harm our mental health.”
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Here are mental health experts’ tips for changing your thinking if you constantly think in absolutes.
How Does Black-And-White Thinking Work?
Hansen says black-and-white thinking is characterized by rigidity. “It prevents people from seeing nuances in life or situations.” There is no room for gray areas or middle ground. A cognitive distortion is dichotomous thinking, or thinking in black and white. As APA points out, it prevents you from seeing things for what they are, which is nuanced, complex, and ever-changing.
A Black-And-White View Of Relationships
All relationships are based on communication. The black-and-white way of thinking means no happiness when dealing with conflict or other situations. Dr. Patel-Dunn explains that this way of thinking might also prevent someone from seeing a problem objectively so that they might respond inappropriately to stressful or triggering events.
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How It Affects Success
Dr. Patel-Dunn compares dichotomous thinking to unhealthy coping strategies like substance abuse or overexercising. This thinking can harm your mental well-being, making it difficult to fully enjoy life and pursue your passions.
Breaking Free Of Black-And-White Thinking
Distorted thinking can be challenging to change independently since you might not even realize it. Dr. Patel-Dunn recommends talking to a mental health professional if dichotomous thinking affects your daily functioning. Dr. Patel-Dunn says our brains can rewire through neuroplasticity. Repetition is the key to changing your habits.”