What is Black and White Thinking?

What is good and what is bad? Is it really possible to answer these questions unequivocally? Those who believe that it is possible have fallen victim to one of the cognitive errors. It's called "black and white thinking".

Humans have many habits of thought, many of which have nothing to do with reality. Unfortunately, we are not accustomed to analyzing such perceptual errors, although this would save us from unnecessary stress and tension. For example, those who are used to dividing the whole world into “white” and “black” use one of the cognitive distortions in their thinking.

What does black and white thinking mean?

Black-and-white or polarized (dichotomous) thinking is one of the ways of psychological defense, with the help of which a person distorts the perceived information in favor of one of the extreme assessments. It is much easier to choose one of the options: good or bad, enemy or friend, etc. With this way of thinking, there are always only two possible answers: the best, or the worst. No compromises.

This helps us structure information about the world, but deprives the objective reality of shades. A person seems to know in advance that there are no other options in general and this makes life easier. However, it also causes great harm.

Such categoricalness does not allow an objective assessment of the world around us and the people around. It leads to constant conflicts and an increase in internal tension. It is difficult to maintain good relations with loved ones if any of their actions can be assessed either positively or strictly negatively. The absence of semitones in thinking leads to excessive demands against oneself and others, which are often impossible to meet.

Young children often resort to black and white thinking because it helps them understand what is going on in the world around them. They do not realize that the same person can have both good and bad characteristics, so they endow objects with only one of them. If dad forbids watching TV, then he is bad. If dad brings toys as a gift, then this is a good dad. For a child, it's like two different people.

Adults, on the other hand, resort to polarized thinking, often from the lack of life experience. Their inner experience seems to consist of many pieces from completely different spheres. Therefore, they often label an entire social group of people if they know only one of its representatives. Or they completely change their opinion about a person when they learn one new fact about him.

There are times when black and white thinking is a habitual thought pattern and leads to serious problems with adaptation in society. Such behavior can be supported by persistent personality traits. In cases where a person understands that the problem is out of control, and he cannot cope with it himself, it is worth contacting a psychotherapist or psychiatrist.

“If you love someone, let it be a queen”: examples of black and white thinking

In order to understand how black-and-white thinking can manifest itself, let’s take a look at a few examples:

Example #1

John works as a department head in a prestigious company. He often has to perform large and complex tasks, but each of them costs him a lot of efforts and nerves. This happens because he is sure that he simply does not have the right to make a mistake. He thinks that any inaccuracy will make all his work disgusting. He does not admit that there is anything in between. John believes that the work must be done perfectly, or it is better to do nothing at all. Because of such strict demands on himself, he is constantly under great stress. In the same way, he applies to people. If his girlfriend makes mistakes, then she automatically becomes hopeless and imperfect.

What's going on here?

John does not admit the existence of an average state. He constantly erroneously (distortedly) evaluates himself, his work and his loved ones. This prevents him from testing reality adequately, calmly working and building healthy relationships with other people.

Example #2

Elizabeth sees the world in black and white. Any emotion is perceived categorically. Elizabeth loves Christmas holidays very much. Every time they end, she not only gets sad, but sinks into depression. It seems to her that the happy days are over forever, and now nothing good will happen to her for the whole year.

What's going on here?

If polarized thinking touches emotions, they become extreme. Such internal "swings" have a negative impact on human health. Scientists have proven that the constant division of feelings into black and white really affects the general well-being of a person, provoking the appearance of chronic anxiety. The person perceives any emotion categorically.

How to work with dichotomous thinking?

There are several ways to overcome this type of psychological defense.

First, try to work on your mindset. Try not to draw conclusions about the situation in the first second. Ask yourself clarifying questions. Focus on not giving definitive answers. Try thinking critically.

Secondly, try to mark and use absolutism words in your vocabulary less often: always, never, best, terrible, unbearable, etc. This will allow you to think much more broadly and see the shades.

Third, allow yourself to accept the fact that life is very uncertain. Most of the time, you will be in a situation of uncertainty. You do not always have to do everything right and know the answers to all questions. Calmly try to solve problems at the level that is available to you today.

Black and White Thinking: Summing Up

Cognitive distortions often become our opponents on the way to a happy and harmonious life. Black and white thinking deprives life of bright colors and keeps you in suspense.

If you begin to notice all the diversity of the world and become a little more critical of everything that happens, then sooner or later you will get rid of the habit of labeling “good” and “bad”.