All or Nothing Thinking: How to Stop Thinking in Extremes

Most people are prone to thinking in extremes sometimes. But when black and white thinking, or all or nothing thinking, becomes the norm for how we view the world around us, it can be hard to maintain a healthy outlook in our lives and relationships. If you’re struggling with consistent all or nothing thinking, this might be indicative of a more serious mental health issue and it’s time to consider treatment. Dr. Gene Devers and Associates at Philly Family Life Counseling, LLC, can help you understand all or nothing thinking and teach you how to stop thinking in extremes.

4 Ways to Stop All or Nothing Thinking

All or nothing thinking is a common cognitive distortion that many people struggle with. When it comes to stopping all or nothing thinking, there’s no quick-fix solution. But with a conscious effort, time, and a little help, it’s possible to stop thinking in extremes. Here are 4 ways you can stop all or nothing thinking:

1. Be aware of the words you use – black and white thinking is often accompanied by words like “never” and always”. These absolutes make it difficult to find the gray area. If you find yourself saying words like this, try using “sometimes”, “maybe”, and “often”. Reworking how you speak and think will allow you to find the middle ground in a situation over time.
2. Reframe your thought process – once you notice that you’ve jumped to an extreme conclusion, try taking a moment to pause and challenge your thought process. Why are you thinking this and have you considered any other viewpoints you might have missed?
3. Accept change and uncertainty – we often jump to conclusions or extremes because it makes us feel in control of situations we’re uncertain about. But it’s okay to take time to consider other viewpoints, or even not know all the answers.
4. Therapy – Cognitive behavioral therapy can help you understand behavioral and thought patterns, such as all or nothing thinking, that might be affecting your mental health. CBT can help you recognize these patterns and teach you coping mechanisms so that you can live a happier and healthier life.

Call Philly Family Life Counseling, LLC Today

All or nothing thinking doesn’t have to control your life and relationships. Changing your mindset is possible! Dr. Gene Devers and Associates at Philly Family Life Counseling, LLC can help you address extreme thinking so you can feel happier and healthier. For more information, call our office at 215-677-3810 or fill out our online form. Start your healing journey today; help is just a call away.