Chada Azar wrote this article in MTV website:

"I want to break free." One of Queen's biggest hits and a commonly repeated sentence by every single one of us. This desire to escape limitations reflects how many of us see the world in extremes—black or white, success or failure. This mindset, known as black-and-white thinking or all-or-nothing thinking, can influence how we view life and make decisions.

Clinical psychologist Rebecca Haykal explained, "Thinking errors or cognitive distortions are irrational thought patterns that all people experience to a certain extent. They affect an individual’s thoughts, emotions, and behaviors."

Black-and-white thinking involves viewing situations as either one extreme or the other, with no middle ground. For instance, a person may label someone as "good" or "bad," automatically cutting them off if deemed bad. Similarly, this mindset can mirror perfectionism, where a task must be done flawlessly or not at all.

"Individuals who use black-and-white thinking tend to describe their situations in extreme terms: always and never, easy or impossible," Haykal said.

The Origins of Black-and-White Thinking

This pattern often originates from early childhood experiences, especially in environments with rigid rules and authoritative parenting. It can also be associated with personality disorders, such as borderline personality disorder (BPD) and narcissistic personality disorder, as well as trauma, anxiety, and mood disorders. The need for certainty in an unpredictable world can make the simplicity of black-and-white thinking feel reassuring.

The Impact of Black-and-White Thinking

Black-and-white thinking can have significant consequences in various areas of life. "It limits an individual’s choices, making them rigid and uncompromising," Haykal noted. In relationships, this mindset can lead to quick decisions to cut ties and difficulty in sustaining them due to extreme evaluation and criticism. In work, it might result in quitting a job due to feeling inadequate, struggling with feedback, as they may perceive it as criticism rather than an opportunity for growth, and finding it challenging to collaborate in group settings. Students may give up on a subject after a single failure, equating it with overall incompetence and fearing further setbacks.

Black-and-white thinking also shapes perceptions of body image. For some, the belief that they are 'too fat' leads to extreme calorie restriction. However, this unsustainable approach often backfires, triggering binge eating and ultimately causing the very outcome they were trying to avoid.

Mental Health and Black-and-White Thinking

Black-and-white thinking is closely linked to mental health challenges, forming a bidirectional cycle—this rigid mindset fuels anxiety, while anxiety, in turn, reinforces black-and-white thinking. For those struggling with anxiety, this pattern can heighten their distress, trapping them in a loop of stress and unrealistic expectations. While such thinking may be useful in high-stakes situations that demand quick decisions, when applied habitually in daily life, it can lead to emotional turmoil and an overwhelming sense of pressure.

Overcoming Black-and-White Thinking

To break free from black-and-white thinking, Haykal recommends developing self-awareness by observing your thoughts and language. Challenge extreme assumptions by asking yourself, "Is this truly as bad as it seems?" Keeping track of accomplishments can help shift your focus from failure to progress. Engaging with different perspectives and exposing yourself to new ideas can lead to a more balanced outlook. Additionally, therapy, especially with CBT specialists, can provide valuable guidance and cognitive restructuring techniques to reshape rigid thought patterns and develop healthier ways of thinking.

By challenging black-and-white thinking, individuals can develop more balanced views, leading to improved decision-making and well-being. Embracing life’s grey areas can allow for growth, flexibility, and a more realistic outlook. As Billy Joel wisely said, "Slow down, you're doing fine."