All-or-nothing thinking, also known as black-and-white thinking, is a cognitive distortion where individuals view situations, experiences, and people in extreme, absolute terms. This mindset leaves no room for middle ground or nuance, leading to perceptions that are either entirely positive or entirely negative. For instance, a person with all-or-nothing thinking might believe they are a complete failure if they make a single mistake at work, disregarding any of their previous successes. This type of thinking can create unrealistic standards and intense pressure, often resulting in feelings of inadequacy, disappointment, and anxiety. Recognizing and challenging all-or-nothing thinking involves cultivating a more balanced perspective, where imperfections are acknowledged as part of the human experience and success is seen as a spectrum rather than a binary state.
For example, thinking, "If I don't achieve perfection, I'm a complete failure."
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