All-or-Nothing Thinking

When accepting automatic thinking of writing black and white category events, we will have no idea at all or there will be no gray shadows. This is a more extreme form of magnification and minimization, where we minimize many positive aspects of life from sight. This automatic thinking led to perfectionism which defined all failed 100% as failure. In a sense, this perfectionism makes us more difficult, but in the long run it will inevitably hinder us to try. In the real world you will encounter very small black or white, so this idea will squeeze most of the brightness we bring to the world. All shades of gray look like black nights

A few years ago, I was teaching a course that required several standardized tests. In one semester, women took the class with the highest score in the standardized tests I recorded in the course. She could possibly get 200 points with 4 tests, she missed 5 points. But when the first article of a woman came back, she found some criticisms and suggestions for improvement. (This article has not been evaluated.) A few days after receiving the paper, she irritated annoyed in the classroom. Finally, I came into her and persuaded me to tell me about this.

"Uh" she said hopelessly. "I think that it will be 'F' in this class." From her point of view, her articles are not perfect and it makes no sense. The automatic idea that she received the paper may be as follows: "This article is awkward, even though I work hard, I waste my time.

This cognitive distortion can become catastrophic when trying to master new skills or trying to master old skills. Since the first stage of the work is always rough, sculptors thinking in an all-or-nothing way never completes a statue. A writer who saw that her draft was completed or failed will never complete the article. You have to accept that your first draft might be good to improve it, but it may not be finished. Many students can not write good papers. Because they do not make good papers, they do not complete a good paper they started.

This is an extreme form of all-or-nothing thinking, we exclude all positive evidence about our performance and focus only on negative factors. There is no "all", this is the idea of ​​all or nothing. This cognitive distortion creates automatic thinking, strengthens negative emotions, and explains negative emotions. If you try to do bad mood, you may have seen distortion of this cognition from the outside. If you feel sick, you may have seen it from the inside. Those who are catching up with this cognitive distortion are usually really frustrated by certain things, but this may not be clearly related to the topic before them. I am writing articles with students who responded to his paper work draft from the other three students. Our conversation looks something like this:

All-or-nothing thinking is one of many negative thought processes called cognitive distortion and is common among people with anxiety and depression. When you think in an all-or-nothing way, you divide your opinion extremely. From your own perception of yourself to your life experience, everything is divided into black and white. As a result, there are almost no gray parts in the center. The idea of ​​all or nothing usually involves the use of absolute terms. This misunderstanding also includes solutions to the inability to display alternatives and problems within the situation. For those with anxiety and depression, this usually means that only disadvantages of certain situations can be seen. People who are victims of people who can think of nothing or not at all believe that they either succeed or fail completely

One of my biggest negative thoughts is that I failed as a parent. However, as explained in this workbook, this idea is "Distorted Emotional Reasoning" or "All or not at all". My idea is reconsidered where I am lost, and I can not see how well I am doing. It is important to learn to remake my negative thoughts. My favorite book is to support the work I did in treatment, but it is a resource that I can use anytime. The process of breaking negative thinking (Step 6 of the workbook) is part of what I read and read. In addition to developing the process, the author encouraged the use of spells for more realistic thinking. My favorite thing is, "I am not my own idea, I have this." Dividing my negative thoughts into "not me" will encourage my objectivity.