Continuing the topic of cognitive distortions, one of the most commonly encountered distortions is black-and-white thinking (also known as dichotomous or all-or-nothing thinking). In this distortion, we focus on two extreme possibilities, ignoring the range of intermediate options. For example:
- “If I don’t succeed, I’ll be a complete failure.”
- “He refused me—this means he’s against me.”
- “Either my project will be the best, or there’s no point in doing it.”
- “If I’m not perfect, I’ll be completely worthless.”
- “People are either good or bad.”
Although black-and-white thinking can sometimes create a false sense of security (by “organizing the world” into two categories), in reality, it often leads to disappointment, frustration, conflict, and difficulty solving problems. When we fail to see the “gray areas,” we miss out on many opportunities and may easily become discouraged.
In cognitive-behavioral therapy, we aim to identify the distortions typical of our thinking, recognize their consequences, and work on making our thinking more flexible—by, for example, seeking alternative thoughts or exploring new experiences.
Integra Mente Cognitive-Behavioral Therapy Center in Kraków is a team of cognitive-behavioral psychologists and psychotherapists. We offer psychological help and cognitive-behavioral therapy in Kraków and online.
We work in Polish, English, and Spanish.
English-speaking psychologists and cognitive-behavioral therapists based in Cracow, Poland. We also offer online psychotherapy and counseling.
Consulta psicológica y terapia en español en Cracovia u online.
To make an appointment, please contact us at:
+ 48 882 511 914 (calls/SMS/WhatsApp)
or via contact form (Contact) on integramente.pl
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