How do you see your world?  Do you see things as right or wrong, good or bad, all or nothing?  This type of thinking is known as “dichotomous” or “black and white thinking”.  Black and white thinking leaves you viewing your world in mandates.  “I must be perfect or else.”  “I must be thin.” And when you only view your world in mandates (shoulds and shouldn’ts) you are unable to see alternatives. The problem with this type of thinking is that you leave yourself with very little room for mistakes.  And when you make a mistake you may feel despair, guilty and even sadness.
 
Black and white thinking can help make life simple.  When you think in these dichotomous terms, you don’t have to worry about the gray.  However, as we all know, life is not merely black and white, there are so many areas of gray.  Dealing with the gray and the ambiguity of life can be difficult and downright scary.  However the “always”, “musts”, and “nevers” that signify black and white thinking create attitudes that have the potential to set you up for failure. Remember that attitudes are habits like any other.  You can counter habits by learning and practicing new habits.  
 
At Equilibria Psychological and Consultation Services, we have experienced therapists that work with individuals to help them explore their attitudes and habits and learn why their personal rules are so important.  Our therapists help individuals to develop counter statements and other positive strategies to deal with black and white thinking and the accompanying negative emotions.  Please do not hesitate to contact us at 267-861-3685 for more information about how we can help.