Black-and-White Thinking: Cognitive Distortion #1

"We don't see things as they are; we see them as we are."
Black-and-white thinking, also known as all-or-nothing thinking, is a cognitive distortion or thinking error that distorts our reality and contributes to anxiety, depression, and other mental illnesses. In this video, I'll teach you what black-and-white thinking is and how to change it in order to have better mental health and relationships.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

Copyright Therapy in a Nutshell, LLC
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[wolfgang]

Black and white thinking makes reaching goals even harder.

[abladeofgrass]

"Life is not about feeling better, but being better at feeling" 💜🌱💜🌱💜

[wandalee]

This is great, I used to say the quickest way to start an argument is to start it with You Never or Always, because nobody never or always does anything. I think love and acceptance is found in the grey areas. I’m a work in progress, but aren’t we all?

[WoundedWarrior]

I remember in my teens actually writing out my negative thoughts and looking at the cognitive list of distortions and seeing where my thoughts were distorted. It worked and helped me get out of my depression. The hardest part is doing the work and actually writing down your thoughts and defusing them. I’m going to try this again.

[w__c]

Glad I found you. It's like I have a personal therapist, only virtually.

[rajivkrishnatr]

I think it's my fear of having to feel uncertainty, rejection and sadness that makes me so anxious. I even lost a lot of hair due to this which added to my self esteem issues. But I'm getting better everyday, picking up pieces and growing ever more with ease at myself. Thank you...

[JB-jdvv]

As someone with CPTSD this is simply the vocabulary I grew up with. My father would say "it's black or white, yes or no, do or die!!!" This is a direct quote he used frequently. So I grew up feeling constantly misunderstood because the vocabulary I had learned was emotionally charged and did not match how I felt. I often upset people with my powerful language and frequently had to re-explain multiple times to make amends 😥

[karl-heinzbickelhaupt]

This might be black and white thinking, but I am convinced that this woman is an angel.

[Jpjohnnyp]

I tell myself I'm busy when I'm actually not, and it's only a few things for me to do on some days. And yet this black and white thinking would make even a few things to do feel like and become days worth of wasted effort in worrying and catastrophizing. Sometimes I can't do the things that used to make me happy, like drawing or even just a videogame, because I'm extremely hard on myself.

Even though I've searched topics like this online, this video was concise and covered everything I needed to know. Thank you!!

[AvitalShtap]

I know this is a breakthrough when I start tearing and choking up at work. WOW, this absolutely applies to me and my mom, even as I type this comment I notice it. I am guilty of every single thing you mentioned. Thank you so much for this.

[ashleystewart]

I want to thank you for doing this. I recently attempted suicide in April and ever since that I have been riddled with anxiety. Though I have an appointment set up with a therapist now, your video about separation from your thoughts has helped me immensely after giving it just one shot. I know its still going to take work but its helped me relieve a lot of the discomfort I was or am experiencing.

[heidim]

This just explained my entire life. Priceless.

[StarrshineFreedomLover]

As an LMFT in CA. I just wanted to take a moment to thank you for your service here on your passion project! I think that you are wonderful, so relatable, warm and authentic. And the information that you are sharing is so helpful. I appreciate you!!!

[Србомбоница]

This is me, I am so extreme, my parents were like this and I genuinely think it affected my thinking in life, I could do the dishes every day and one day I miss doing it, my mom would react like I never done the dishes before, crazy reaction .I wanted to ride a bike as a kid , my mother would literally say " you can die, a car can hit you lol, it's so sad how that still affect me, her anxiety affected me severely

[Reree-gzbg]

I definitely feel my emotions very strongly. So even the positives feel extra too :3

[azntoastx]

I'm a really analytical thinker, but the way I view myself, my life and the events that occur around me is completely different compared to when thinking of others or my job. It's become extremely unhealthy and for the past month I've really been in another low. Thank you for this content!

[Dumawix]

You saved me Emma 😢, but I am still dipressed to observe your content did not have as many views as it deserves, You Are The Best 👍👍

[bobjasper]

with subtlety.. this lady had delivered a profound path out of most mental issues .. one thing I can say ., thank you

[lime]

This is me😢. I always fear change and reject myself and can't accept anything coming in life. I create situation and fight with everyone in my mind.

[dkp]

So appreciate you..you give description of behavior then helpful tools. Thank you!