All-or-nothing thinkingis a negative thinking pattern common in people with panic disorder, depression, or other anxiety-related issues.
Here’s an explanation of what it is and ways to overcome this common cognitive distortion.
Everythingfrom your view of yourself to your life experiencesis divided into black-or-white terms.
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This leaves room for little, if any, gray area in between.
For people with anxiety or depression, this often means only seeing the downside to any given situation.
People who fall victim to all-or-nothing thinking believe that they’re either successful or a complete failure in life.
People withpanic disorderare often susceptible to this bang out of thinking.
If you have frequent panic attacks, you may view yourself as unworthy or inadequate because of your condition.
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Social Interactions
Roger decided to face his anxiety and ask a woman out on a date.
He left her a voicemail message.
A few days go by and Roger hasn’t heard back from her.
He thinks, I’m a total loser withnothingto offer … No one wants to go out with me …
I willneverfind the right person, so why bother?
He starts to feel nervous and upset as he considers a future alone.
Anxiety
Elaine was diagnosed with panic disorder with agoraphobia about seven years ago.
Since then, she has sought out psychotherapy, regularly takes her prescribedantidepressant, and frequently practices self-care.
When Elaine arrives at the concert, she begins to experiencephysical symptomsof panic and anxiety.
She tries adeep breathingtechnique but still has a panic attack.
Recap
In both of these examples, people see the situation in absolute terms.
In Roger’s case, it affects his confidence and ability to engage in a relationship.
In Elaine’s situation, impairs her ability to manage symptoms of her anxiety condition.
Effects of All-or-Nothing Thinking
All-or-nothing thinking can have various effects.
Like other cognitive distortions, it can have a serious impact on emotions and mood.
Poor Self-Perception
All-or-nothing thinking can also contribute to poor perception of yourself.
This can lead to low confidence and a lack of self-esteem.
Feelings of Hopelessness
Seeing things in extremes can also contribute tofeelings of hopelessness.
If you are having suicidal thoughts, contact theNational Suicide Prevention Lifelineat988for support and assistance from a trained counselor.
If you or a loved one are in immediate danger, call 911.
For more mental health resources, see ourNational Helpline Database.
to get to overcome all-or-nothing thinking, it is important to avoid thinking in negative, absolute terms.
This involves considering the alternatives and thinking about alternative explanations.
Cognitive Reframing
Cognitive reframingis a strategy that involves changing how you think about a situation.
Changing your perspective can alter how you think, feel, and behave.
To do this, start noticing when you engage in all-or-nothing thinking.
After identifying this throw in of thinking, challenge your thoughts.
Are there other explanations?
Finally, replace that thought with one that is more positive and realistic.
Challenging Negative thoughts
An important part of cognitive reframing involves actively challenging your negative thoughts.
Accepting your thoughts as the truth skews your perspective and can lead to poor interpretations of different situations.
Asupport networkmay be able to assist you in finding solutions and thinking beyond absolute terms.
Find out which option is the best for you.
Keep in Mind
All-or-nothing thinking can make it hard to see the middle ground.
Identifying your negative thoughts and challenging them are important steps.
Rnic K, Dozois DJ, Martin RA.Cognitive distortions, humor styles, and depression.Eur J Psychol.
2017;13(2):178-193. doi:10.5964/ejop.v13i2.1238
