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Black and White Thinking

Black and White Thinking

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Distorted thinking, or cognitive distortions, are ways of thinking that are self-sabotaging, wrong, or emotionally damaging.

One of the most common cognitive distortions is black-and-white, or all-or-nothing, thinking. It's when our thoughts bounce between two extremes while ignoring the middle.

I use to live in those extremes and when I started working on my anger/anxiety/depression working on black-and-white thinking was one of the first things I did. I had to learn how to balance myself (this is called emotion regulation in DBT).

Pretty much everyone has black-and-white thinking.
Sometimes it shows up in small ways: You try something new for the first time and you're just no good at it, you might think that you should stop immediately. You're working in the extremes of if you can't do it well, you're not going to do it at all, and you're completely ignoring the 'gray area' that says you can practice and improve.

Sometimes it shows up in big ways: You make a mistake at work and decide you're never going to be good enough for the position so you quit. The 'gray area' is that the mistake was fixable, you could learn from it, and one mistake doesn't define all of your ability.

These worksheets go through more examples, ask you to take a step-by-step look at your own black-and-white thought patterns, and then walk you through how to begin to change how you see those situations. You are not stuck in these self-sabotaging thought-loops. I used to think I couldn't change anything about my thoughts, but with practice, you definitely can.

Here's What's Inside!
-14 page PDF (with a black and white version for easy printing!)
- What is Black and White Thinking?
- Examples of B&W Thinking
- How a 10-point scale can help
- Changing Your Thought Patterns
- A worksheet for when you're in the moment
- A worksheet for reviewing B&W Thinking in your life
- Digging deeper into where those feelings come from

((This is a digital item, nothing will be sent to your address!))

Can I Get A Physical Copy?

Unfortunately, I don’t have the resources to print and ship all of my workbooks. If you want a physical copy you are welcome to purchase the digital file and then have it printed at Staples, The UPS Store, FedEx, or any other printing company as long as it’s just for your own personal use!

All of my products also have Digital Fill-In Enabled, meaning that you can fill them in straight from your phone/tablet/or computer.

Apps like Adobe Reader, XoDo, or GoodNotes allow you to “write” inside the PDF, so you can carry it around with you whenever you need it!

I Am Not A Mental Health Professional

While I LOVE talking about mental health - I am NOT a professional. All of my worksheets come from lived experience which makes them unique but it's also important to note that they aren't a replacement for therapy. I'm not a therapist and I always recommend you work through my workbooks with one!

Printing

My workbooks are in standard US Letter Size (unless otherwise specified) and should be printed on standard US Letter Size Paper.

When printed, the colors might be darker or vary from what you see on your computer screen.

Terms of Use

These worksheets are copyrighted and intended for personal use only. You can reprint pages as many times as you’d like, as long as they are for your personal use. Please do not resell or redistribute to others.

If you’d like to print them out and share them in a classroom or support group, you’re welcome to! Just message me first.

If you’d like to use them as part of a therapy or coaching practice, please check out my private use license!

Returns & Refunds

REFUNDS
I can only offer refunds if you have not downloaded the files. All sales are final but if you have any issues, please let me know!

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