Changing All or Nothing Thinking

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How do I change ‘all -or- nothing thinking’? to change all- or- nothing thinking, start by identifying when you are thinking in all or nothing terms. You may want to write these all- or- nothing thoughts down in a journal. If you are unable to journal then just try to be more aware of your thought patterns.

When you catch yourself in a pattern, take notice of it. Then think of ways you can correct it. For example, if you have a thought such as “I messed up by eating this piece of cake, so now I might as well eat the whole cake.” Take note that this is ‘ all –or- nothing thinking’.

So instead, try saying ok this is my 'all or nothing thinking'. I ate this piece of cake and I wish I had not but it does matter if I stop now. Eating one or two pieces is not the same as eating an entire cake and I am going to stop now.

by Jill Cohen, M.S.W., LCSW