Cognitive Distortions #1: All-or-Nothing Thinking | Dr. Rami Nader
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- Опубліковано 19 тра 2024
- All-or-nothing thinking is a common cognitive distortion that can often fuel depression and anxiety. At its core, the cognitive distortion of all-or-nothing thinking (also known as black and white thinking) leads to a belief that anything that is not 100% perfect is useless or equates to nothing. This can affect how a person views them self, other people and relationships. All-or-nothing thinking is also very closely associated with perfectionism, as a person who uses a lot of the all-or-nothing cognitive distortion will tend to view situations that are not perfect as being meaningless or pointless. All-or-nothing thinking can fuel depression and anxiety because it results in a person feeling like they are constantly failing at everything they are doing or that other people will constantly disappoint them. This becomes a recipe for depression and anxiety.
So, what can you do to change all or nothing thinking? The first step is to become better at recognizing when you are engaging in the all-or-nothing thinking cognitive distortion. This can be somewhat challenging, as we are typically not very good at thinking about our thinking and recognizing these cognitive distortions when they occur. However, once you become aware that you are engaging in all-or-nothing thinking, the key is to look for the “shades of grey” in the situation and look for evidence that can balance some of the extreme thinking that is typically common in all-or-nothing thinking. By doing this, you can short-circuit the all-or-nothing thinking process and better manage symptoms of depression and anxiety through more realistic and balanced thinking.
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10332 (90)
Thank you for pointing out that in relationships they are someone to be idolized or they seem like a monster . I need to find the gray in relationships. Thank you
This is so ingrained in my personality. Ive always been this way i wouldn't known how to not do it. I do feel very limited in life and going after things seem impossible and i do tend to failure alot without learning from it.. oh there i go again.. screwing things up.. again.
My problem having adhd is even if I know it’s black and white thinking, it totally feels like people respond to me a if I’m competent or not competent or as I’ve put it, “awesome or not awesome” Like I’m either setting records, or I’m that quirky guy in the office. And then the part that can really screw with you is say your pushing hard being curious and working hard af, and you still get the failure +judgment aka- fear of major failure + RSD and you hyper focus on trying not to make that mistake again while at the top of your game, and despite it costing me my job, years latter I still haven’t found that specific answer, I had to realize at some point that we don’t always learn what we thought we would learn from failure and it won’t alway make us feel the safest. But now I got to find a way to retrust the world and other people it feels like.
Just want to thank you for posting these videos for us. I am bipolar and am trying to come out of a depressive episode and they're helping a lot. 🙏
I'm really pleased to hear that you have found the videos helpful. I'm also pleased to hear that you are coming out of a depressive episode and feeling better. Take care.
Just watched this twice. Really good stuff. My therapist often tells me I have an "all or nothing mindset", but you helped me to learn how to question it. Love that tip of adding "and". But for me, the "and" needs to be flipped in some situations.
"My kids never clean up after themselves, and they do love me, and I know they love me because they tell me so, are affectionate, etc".
Hi Neyssa - glad you found the video helpful and thank you for sharing your observations and experiences.
This really reminds me of my mother, who thought that if you weren't top of the class, getting first class honours or whatever, you were just No Good. And yes, she had a really miserable life.
this changed my point of view on this so much! very healing. thank you.
You're very welcome! Glad you found it helpful!
Thank you, this helped a lot
Glad it helped!
Thank you for the video
You're very welcome. Glad you found it helpful!
great video thank you dr🙏🏻,
You're welcome. Thanks for your support of the channel!
Good material 🙂
So helpful
Glad you found it helpful.
The interview scenario you told about has mental filter DISTORTION
He’s good
UA-cam algorithm is awesome 👍
I'm glad the algorithm helped you find the channel! Welcome and I hope you find the videos useful.
How do you look for the shades of grey while avoiding in confirmation bias?
A person can consider multiple options and viewpoints without necessarily focusing just on information that confirms what they already believe. In fact, it's easier to avoid confirmation bias when considering shades of grey.
I hear ya man, you can see some black and white thinking over my ccj channel lol i need to stop
What is the negative opposite of all or nothing thinking? I feel like I struggle to think in concrete terms because concepts feel like a blur in my mind.
I'm sorry, but I don't understand the question.
This video is great, but I can’t see the toys on the background so it’s a total failure, but I’ll think more about it…
Lol They are mostly pop figures and trinkets associated with some of my favorite TV shows😀
Hello doc remember me
Sorry, I don't.
@@DrRamiNader I commented one of ur videos I have adhedonia by the way
@@puffdee6403 Yes, now I remember. Sorry, but I get a lot of comments and try to respond to as many as I can. Thanks for watching the videos, your comments and support of the channel!
@@DrRamiNader I watch ur adhedonia video and took me 5 days to go up what advices can u give me again
Mercedes Benz the Best or nothing 😂😅
Depends! Sometimes in competition it is all or nothing! You are either first or not- Think about it? Everyone knows who the fastest runner is in the name of Usain Bolt, anyone know who the second best is? Everyone knows the name of the first person to climb everest, Edmund Hillary, anyone know the second person? You either get into Harvard or Yale or you don't . Nothing grey about it.
That's correct. But does that mean that if someone can't run as fast as Usain Bolt, then they shouldn't run? Just because someone doesn't get into Harvard or Yale, that doesn't mean they end up in a crummy university. If a person lives their life thinking they always have to be the best at everything they do, they are going to live an unfufilling life of constant discontent.
@@DrRamiNader what andrew rai sayed this is so mean also. funny thing is I run 7 days a weak 6-9 miles most days. yet it just feels so good on my ressless legs. and my self asteam. I like this point also Dr.rami nader I often dont even try to do certen things in life nothing how much tired its going to make me and how much work it will take I cant or wont even take the first step. in most things in life I am far better then most people. at most things. but dear god dont ask me how to make tost. I will burn it and it will take to much work to learn how to make tost and put butter on it. I feel tired just thinking about it. so I have great weekness. and great streghts. my brother wonts me to be a MA fighter.. I am like why I am 41 years old. and why bother if I cant be number 1 the best in the world or a shot at it.