04/01/2025
🧠 Do You See the World in All-or-Nothing Terms? You’re Not Alone.
Cognitive distortions are automatic thought patterns that can twist the way we see ourselves, others, and the world.
They’re common, especially when we’re stressed, overwhelmed, or emotionally activated — and noticing them is a powerful first step in therapy.
Today, we’re focusing on one of the most well-known distortions: black-and-white thinking (also called all-or-nothing or dichotomous thinking). It’s the tendency to view people or situations in extremes — success or failure, good or bad, right or wrong — with no space for the grey area in between.
This pattern often shows up in perfectionism, relationship conflict, low self-esteem, and anxiety. It can reinforce unrealistic expectations and lead to emotional reactivity or withdrawal.
You might notice this in yourself — or in your child or teen, especially when they’re under pressure or facing change.
The good news? Thought patterns like this can be explored and shifted. Evidence-based approaches like CBT and DBT help clients reframe black-and-white thinking into something more balanced, realistic, and kind.
At Wellness Counselling Centre, our team of therapists offers support for unhelpful thinking patterns using a warm, relational, and trauma-informed approach.
📞 Ready to reconnect with the grey area?
Book with us:
📲 905-359-9456
📧 info@wellnesscc.ca
🔗 Link in bio
