![]() “Everything is terrible nothing good ever happens.”.“I never feel happy I always feel sad.”.“It’s hard to identify alternatives.”Įxamples of all-or-nothing thinking in this scenario may include: “When we feel hopeless, we become stuck in the feeling,” explains Dyer. People living with symptoms of depression may tend to use all-or-nothing thinking, alongside catastrophizing and overgeneralization. “My alarm didn’t go off, I will cancel the meeting.”.“I can’t finish everything, I won’t do anything.”.Conscious or not, it may promote making excuses to reduce effort. “There’s no middle ground of, ‘I like my eyes, and I’d like to change my smile.'” Motivation and self-defeating behaviorsĪn all-or-nothing mentality may lead to avoidant behaviors. Judging yourself based on the extremes of love and hate can make it hard to identify features you like about your body, Dyer added. “Or, ‘If I looked like her, I’d love my body.’” “When a teen sees retouched images on social media, an automatic thought may be: ‘My body doesn’t look like this I hate my body,’” adds Dyer. For example, “If I don’t always get an A in my exams, I’m a failure.”Īppearance, and social comparison, are other examples of how all-or-nothing thinking may affect self-perception, says Dyer. It may lead you to give into all-or-nothing perfectionism. When evaluating your achievements, polarized thinking can reinforce a binary of success or failure. “Our thinking directly impacts our emotional state, and how we behave is based on our thinking and emotions,” explains Dyer.Īll-or-nothing thinking has been associated with symptoms of:Įxamples of all-or-nothing thinking in different scenarios Self-perception “There are no other possibilities.”Ĭognitive distortions, in general, may affect your mood and the way you behave. “It’s between two extremes,” according to Paige Dyer, a licensed marriage and family therapist in Gainesville, Florida. Also known as polarized, dichotomous, or black-and-white thinking, it’s the tendency to see things as “either/or.” The all-or-nothing distortion involves perceiving the world as a binary - a pair of opposites. It may make you see your world more negatively than it really is. All-or-nothing thinking is a cognitive distortion often linked to negative thinking, anxiety, and low mood.Ī cognitive distortion is a pattern of thoughts that most often is not based on facts.
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