What is black and white thinking? 

Black and white thinking involves seeing everything in extreme terms of either good or bad, right or wrong, success or failure with no middle ground. This kind of thinking can be harmful to our mental health and wellbeing because it often leads to stress, anxiety, and even depression.  

People who engage in black and white thinking tend to view situations in absolutes, without considering the nuances or complexities involved. This kind of thinking pattern can also lead to negative self-talk, where people may label themselves as either a success or a failure. For example, someone who engages in black and white thinking may say, "If I didn't get a promotion, then I'm a failure" instead of recognizing that there could be multiple reasons why they didn't get the promotion and that it does not define their worth as a person.  

Black and white thinking can also cause us to focus only on the negatives in a situation, rather than seeing the positive aspects. For example “if I don’t get the top grade for this test I’m a failure” rather than recognising any level of pass as a success.  

Furthermore, this type of thinking can also cause us to have negative thoughts about ourselves and others. For instance, if we believe that someone has done something wrong, we may see them as completely bad and irredeemable, rather than recognizing that everyone makes mistakes. Overall, black and white thinking can limit our ability to see the world in it’s complex reality of shades of grey and can cause unnecessary stress and anxiety. 

How to overcome black and white thinking 

Now that you understand the negative impact of black and white thinking, let's look at some practical steps to stop it.  

1. Challenge your thoughts: The first step to breaking this thinking pattern is to become aware of it. Whenever you catch yourself thinking in absolutes, challenge those thoughts. Ask yourself, "Is this really true?" or "Are there other ways of looking at this? What are some of the other possibilities?” 

2. Look for the grey areas: Recognise that most situations are not completely black or white. There are often shades of grey. Start looking for those grey areas and try to find some middle ground. 

3. Practice mindfulness: Mindfulness is the practice of being present and aware of your thoughts and feelings without judgment. By practicing mindfulness, you can learn to observe your thoughts and let them pass by without getting caught up in the negatives and potentially spiralling off into a negative thought cycle which may be irrational. 

4. Reflect: Reflect on times when you may have had black and white thinking, hindsight is a great wayto begin building self-awareness about potential triggering situations, your reactions and how you could have thought about them differently. You can carry this knowledge with you to future situations. 

5. Take small steps: Breaking a thinking pattern is not easy, so take small steps. Instead of trying to change your thinking all at once, focus on one area of your life where you tend to think in absolutes. Start challenging those thoughts and looking for the grey areas. 

6. Seek professional help: If you find that you are struggling to break this thinking pattern on your own, consider seeking support.  

1. You tend to exaggerate negative events: Catastrophisers often blow small issues out of proportion and turn them into major catastrophes. For example, getting a low score on a test can lead them to believe that they're going to fail the entire course. 

2. You constantly worry about the future: Catastrophisers have a hard time staying present in the moment because they're always anticipating the worst. They tend to think in terms of "what if" scenarios, and their minds often jump to the worst-case outcome. 

3. You feel overwhelmed by anxiety: The constant worrying and negative thinking can take a toll on your mental health. Catastrophisers may experience symptoms of anxiety such as sweating, racing thoughts, and a fast heartbeat. 

4. You struggle to manage stress: Because catastrophizers have a hard time keeping things in perspective, they may feel overwhelmed by even small stressors. This can lead to a constant state of stress and impact your overall happiness and wellbeing. 

5. You have a negative outlook on life: Catastrophizers often see the world through a negative lens. They focus on what's going wrong and struggle to see the positive aspects of their life. This can lead to a sense of hopelessness and despair. 

The effects of catastrophising on your wellbeing 

1. Anxiety: Catastrophising can increase anxiety levels by causing us to worry excessively about future events that are unlikely to occur. The more we think about negative outcomes, the more anxious we become, and the more difficult it is to relax. 

2. Depression and low mood: When we catastrophise, we often focus on the negative aspects of a situation and ignore any positives. This can lead to feelings of hopelessness and helplessness, which are common symptoms of depression or low mood. 

3. Stress: Constantly imagining worst-case scenarios can be stressful and draining. The stress caused by catastrophizing can affect our physical health as well, leading to issues like high blood pressure and headaches. 

4. Relationship issues: If you’re a chronic catastrophiser, your negative outlook can put a strain on your relationships. Constantly expressing your fears and worries can be exhausting for others, and they may become frustrated or irritated by your negativity. 

5. Self-doubt: Catastrophising can also lead to feelings of self-doubt and insecurity. When we focus on negative outcomes, we may start to question our ability to handle challenges and overcome obstacles. 

It's important to note that everyone experiences negative thinking from time to time, but if you find that these signs are consistently impacting your mental health and wellbeing, it may be time to seek help.