Categories: Blog


Barry Shore

Barry Shore - Ambassador of Joy


Categories: Blog


Barry Shore


How Black and White Thinking Hurts You (and What You Can Do to Change It)

Life can difficult enough without limiting your potential with black and only black or white thinking too. Unfortunately, this is a very common way of looking at the world, one that can leave a good person in you feeling stuck and unable to make meaningful progress in life.

If you’re someone who tends to think in absolutes like “always” or “never”, then you are likely familiar with the feeling of being held back by rigid ideas about what is right and wrong or good and bad.

You may even find yourself avoiding new experiences because they don’t fit into your narrow view of reality.

But it doesn’t have to be this way! With a few simple changes, you can start to free yourself from the constraints of black and white thinking so that you can open up new possibilities for growth and development.

In the course this blog post we will explore how black and white thinking works, why it’s so damaging, and what steps you can take today to move away from it towards more creative ways of living.

Examples of Black and White Thinking

cognitive distortion

Black and white thinking is when an individual views the world in a myopic, binary fashion. Examples of this type of thinking include perceiving events as either good or bad, successful or unsuccessful, right or wrong, and so on.

For example, someone who thinks in this manner may think that if something isn’t successful it must be a failure; they may also think that if something isn’t strictly “right,” it must be “wrong.” This kind of thinking can lead to oversimplifications wrong conclusions that prevent people from considering alternate perspectives and solutions to problems.

Black and white thinkers can also restrict themselves by believing that there are only two solutions to their all or nothing thinking to every problem. They may resist considering multiple options because they automatically assume any option outside of their narrow framework is wrong. This can limit creativity, critical thinking skills, and problem-solving abilities.

People who adhere to a black-and-white mentality can also find it difficult to accept ambiguity.

They may view any situation with shades of gray as confusing or unsatisfactory because it doesn’t fit into their framework for understanding the situation. This type of mindset can hinder growth and make it difficult for individuals to learn new things or have meaningful conversations with others about complex topics.

Black and white thinking can cause people to blame themselves when things go wrong instead of trying to identify the root causes of the issue.

People may ruminate on negative qualities and their own perceived failings rather than looking at their behavior more objectively in order to identify areas for improvement.

It can harm your relationships

romantic, hug, togetherness

Black and white thinking can have a damaging effect on relationships due to its tendency to oversimplify complex issues.

People who think in black and white terms may struggle to understand the nuances of relationships, leading them to make snap judgments or assumptions about the motivations of their partners or friends.

This relationship can lead to misunderstandings that can be difficult to overcome and cause deep rifts within a relationship.

When an individual is stuck in black and white thinking, they may find it challenging to stay open-minded and consider different perspectives.

This is polarized thinking can lead to conflict between two people as they both try to defend their point of view without being willing to explore each other’s views with an open mind.

Furthermore, people who rely on black and white thinking may be more likely to jump straight into blaming another person for a problem instead of trying to foster understanding or look for solutions together.

This kind thought pattern of behavior only increases tension between two people and does not provide any constructive feedback or help resolve underlying issues.

In order for relationships to thrive, both partners must be willing to work through disagreements together, compromise, and accept each other’s differences.

Black and white thinking limits an individual’s ability do this as it prevents the more someone around them from expanding their thinking beyond one narrow perspective. As such, it can be damaging for relationships if not addressed properly.

How Black and White Thinking Impacts Your Quality of Life

Black and white thinking can have a significant negative impact on an individual’s quality of life. People who think in this manner may find it difficult to enjoy the nuances of life, such as appreciating small successes or accepting failure as part of the learning process.

This type of thinking can also lead to feelings of anxiety and depression as individuals ruminate on their perceived failures and neglect to consider any other potential explanations or solutions.

Black and white thinking can prevent people from engaging in meaningful conversations with others about complex topics.

As individuals are stuck in their narrow perspective, they may find it difficult to listen respectfully and consider alternative viewpoints. This can make communication more difficult and strain relationships, resulting in an overall decrease in quality of life.

People who adhere to a black-and-white mentality may also struggle to foster positive relationships with those around them.

They may become frustrated when faced with ambiguity because it does not fit into their narrow view, which may cause them to become impatient or dismissive towards others.

Such behavior can create tension between two people and lead to conflicts that could have otherwise been avoided had an open mind been maintained in between the two extremes us.

This type of mindset can make it difficult for people to accept themselves for who they are. As individuals are constantly judging their successes or failures against an arbitrary standard, they may become hard on themselves when they don’t meet that standard. This kind of mentality can lead to feelings of worthlessness and low self-esteem which further contributes to a decreased quality of life and mental illness.

In order for individuals to have a high quality of life, they must be willing to step outside their comfort zone and challenge their own preconceived notions about the world around them.

By doing so, they will be able open themselves up new possibilities that could potentially improve their lives — something that is not possible if you remain fixated on your own black-and-white worldviews.

Mental health conditions associated with black-and-white thinking

Black and white thinking has been linked to several mental health conditions, including depression, anxiety, obsessive-compulsive disorder, post-traumatic stress disorder, and personality disorders.

People with these conditions may find themselves ruminating on their perceived failures or fixated on a single perspective seeing the world without allowing for any other possibilities. This can lead to debilitating fear and worry that can interfere with daily life.

People who are prone to black and white thinking may have difficulty making decisions or forming judgments as they are unable to consider multiple points of view.

This can lead to feelings of indecision which can manifest in the form of procrastination or avoidance. Such behavior can further increase the levels of distress an individual is experiencing, leading to a negative spiral of increasing anxiety and decreasing quality of life.

People with these mental health conditions also tend to engage in pessimistic thinking which leads them to see failures as permanent and unchangeable.

This kind of outlook makes them less likely to pursue any kind of challenge or opportunity as they anticipate total failure from the outset. Consequently, this prevents them from reaching their potential as they remain stuck in this cycle of negative thoughts and low self-esteem.

The good news is that there are treatments available for those who suffer from mental health conditions associated with black-and-white thinking.

Cognitive Behavioral Therapy (CBT) is one such treatment that helps individuals identify their faulty thought patterns and replace them with more positive ones that allow for more flexibility in their beliefs and opinions.

Additionally in between these, medications such as antidepressants or antipsychotics may be prescribed if needed to help reduce symptoms associated with underlying serious mental health condition or issues related to black-and-white thinking.

These were all warning signs of black and white thinking

Warning signs of black and white thinking include difficulty making decisions, fixating on a single perspective without considering other possibilities, becoming impatient or dismissive towards others, ruminating on perceived failures, engaging in pessimistic thinking, and exhibiting avoidance or procrastination behavior.

People dealing with this type of thinking may also become hard on themselves when they do not meet a person a certain self image or standard and suffer from low self-esteem as they are unable to accept themselves for who they are.

Additionally, individuals prone to black and white thinking may struggle to form meaningful relationships as their narrow view makes it difficult for them to engage authentically with those around them.

This can lead to tension between two people that could have been avoided had an open mind been maintained. Furthermore, feelings of worthlessness total failure or lack of purpose from bad person can lead to depression or anxiety which can severely impede one’s quality of life.

It is important for people to recognize the warning signs of black and white thinking so they can take steps to address it if necessary. Cognitive Behavioral Therapy (CBT) has been proven effective in helping individuals identify faulty thought patterns and replace them with more positive ones that allow for greater flexibility in beliefs and opinions.

Additionally, medication such as antidepressants or antipsychotics may be prescribed if needed to help reduce symptoms related to underlying mental health issues associated with black-and-white thinking.

Ask other people what they think about various situations

When asking other people what they think about situations related to black and white thinking, it is important to be clear in explaining the issue at hand so that others can understand your point of view.

Additionally, it may help to have an open mind and give others a chance to present their own perspectives without any preconceived expectations or biases. Doing so encourages thoughtful dialogue that can lead to better understanding overall.

It is also helpful to be aware of one’s body language as physical cues can convey a sense of respect or disrespect when discussing such topics with others.

Start a journaling practice

Journaling can be a very effective tool for managing black and white thinking. It serves as an outlet for processing thoughts and feelings associated with such rigid thinking patterns, helping individuals to gain clarity on their beliefs and opinions.

By writing down their thoughts, individuals are able to examine them more closely and identify any irrational or faulty thought processes that may be occurring. Additionally, journaling can provide the opportunity to express one’s emotions in a safe space that is free of judgment or criticism.

This can help to reduce stress by allowing individuals to process their thoughts in a constructive manner, instead of letting them stew in their minds.

When journaling about black and white thinking, it is important for individuals to reflect on how this way of thinking has impacted them so far.

They should look into what situations have caused these rigid thought patterns and how they were feeling at the time. Once this information is identified, it can then be used to develop strategies for responding differently in similar future situations that may arise.

For instance, imagine if someone notices that they tend to become impatient when talking with others about certain topics, they could come up with ways in which they can remain open-minded when engaging in dialogue related to those topics.

Furthermore, journaling can also provide individuals with insights into the roots of their black and white thinking by providing an opportunity to explore underlying beliefs or anxieties that may be driving such attitudes.

By taking the time to honestly reflect on these factors, it will become easier for people struggling with this type of thinking pattern to identify areas where they could potentially make changes—either within themselves or in the external environment—in order to more effectively manage their thoughts and emotions.

Overall, journaling can be a powerful tool for managing black and white thinking as it provides an opportunity for self-reflection while giving individuals the space they need to find solutions that are tailored specifically towards addressing the issue at hand. Through introspection and understanding one’s personal biases or triggers, people are able take steps towards developing healthier thought patterns that will help them reach their full potential without being hindered by negative outlooks or unrealistic expectations.


Overall, black-and-white thinking can be a difficult mental health issue to deal with. However, by leveraging the power of journaling and asking others for their perspectives in an open dialogue setting, individuals are able to gain clarity on their beliefs while also gaining insight into how they can manage such rigid thought patterns.

By taking the time to examine underlying anxieties or biases that may be driving this type of attitude, people struggling with black-and-white thinking are better able to identify changes they could make—either within themselves or externally—in order to more effectively address these issues.

With effort and dedication towards self-reflection, it is possible for anyone suffering from such thoughts to develop healthier ways of looking at situations so that they don’t get hindered by unrealistic expectations or negative outlooks . IsIt Helpful, Is it True, Is it Kind?

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