If you’re feeling depressed or anxious, or like you’re constantly experiencing extreme emotional ups and downs, it may be a matter of how you look at the world. All-or-nothing thinking can make you feel like a victim of circumstances and cause emotional swings.
One day you think your marriage was made in heaven. The next you want to call a divorce lawyer. You start the week loving your job because you gave a successful presentation. On Friday, you’re debating whether to resign because you had an argument with your boss.
Psychologists call it dichotomous thinking. It’s what happens when you take a specific event and turn it into a global generalization.
Learning to replace exaggerated thoughts with more realistic assessments will help you to deal with setbacks and feel more hopeful about the future.
Practice these steps for overcoming polarized thinking.
When all or nothing thinking becomes chronic, it can have far-reaching effects on your life. However, there are simple actions you can take each day to gradually achieve more moderation.
It’s easy to become stuck when you engage in black or white thinking. You may need to take additional steps if you feel trapped in a cycle you want to break.
When you recognize that most events and creatures including yourself are a mixture of positive and negative qualities, you’ll be able to make more rational decisions. Free yourself from all-or-nothing thinking so you can enjoy more happiness and success.
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