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All-or-Nothing Thinking: Examples and How It Causes Depression and Anxiety

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Do people often tell you that you see things in black and white, and miss all the shades of gray? This problem is called “all-or-nothing thinking” and can lead to real problems. Learn about the phenomenon and its consequences.

all or nothing thinking black and white thinking right or wrong

All-or-nothing thinking is one of several common unhelpful ways of thinking known as cognitive distortions. All-or-nothing thinking casts things in extremes – it seems there are only two ways things can be. This kind of thinking makes it easy to believe there is no flexibility or ambiguity in a situation. It leads you to feel trapped by what seems like a small number of possibilities.

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7 Easy Things You Can Do To Boost Your Mental Health

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You don’t have to look far to find simple and effective steps you can take to improve your mental health. Good news: most of them are free or inexpensive.

1: Exercise Three Times a Week

Everyone knows exercise is good for your body. Did you know it’s good for your mind too? Research shows that regular exercise, especially cardio (e.g., walking or running), enhances your mood. It’s also likely to boost your self-esteem and provide a sense of accomplishment. All these things are good for your mental health! Exercising at least three times per week has been shown to improve depression. It may also ease anxiety or even obsessive-compulsive disorder.

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Depression and Relationships

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Depression is a common mental health problem. Your relationships with others is an important area that can suffer when you’re depressed. Learn what to look out for, and what you can do.

couple struggling with depression and its effects

How Depression Affects Relationships

Depression can affect many aspects of your life. It can deprive you of the energy or interest you need to stay in touch with people who are important to you. It can convince you that others don’t want to spend time with you. Depression can even make you think that you don’t deserve to see your friends or loved ones.

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How to Help Someone with Depression

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It’s hard to know what to do if someone you care about is depressed — especially if they aren’t seeking help. Learn what to look out for and what you can do.

Depression is more than just having a bad day — it affects people for weeks, months, or years. It’s more than just sadness. It’s a combination of symptoms that often includes low mood, reduced interest in pleasurable activities, or feelings of low self-worth. Depression prevents people from living full lives, colors their thinking, and affects their behavior. For some people, depression feels insurmountable.

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Manhattan Center for
Cognitive-Behavioral Therapy
315 Madison Avenue, Suite #806
New York, NY 10017 (map)
1-646-863-4225
https://www.manhattancbt.com

Copyright © 2022 Manhattan Cognitive-Behavioral Therapy/Psychology, PLLC, d.b.a. the Manhattan Center for Cognitive-Behavioral Therapy & Paul B. Greene, Ph.D. except where otherwise noted.

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