{"product_id":"black-and-white-thinking-workbook","title":"Black and White Thinking Workbook","description":"\u003cp\u003e\u003cstrong\u003eA 14-page workbook for black-and-white thinking, with examples and prompts to help you find the gray area in your own thought patterns.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eDistorted thinking, or cognitive distortions, are ways of thinking that are self-sabotaging, wrong, or emotionally damaging.\u003c\/p\u003e\n\u003cp\u003eOne 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.\u003c\/p\u003e\n\u003cp\u003eI used 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).\u003c\/p\u003e\n\u003cp\u003ePretty much everyone has black-and-white thinking.\u003cbr\u003eSometimes 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 extremes: 'if I can't do it well, I won't do it at all,' and you're completely ignoring the 'gray area' that says you can practice and improve.\u003c\/p\u003e\n\u003cp\u003eSometimes 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.\u003c\/p\u003e\n\u003cp\u003eThese 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.\u003c\/p\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e\u003cstrong\u003eHere's What's Inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"[li_\u0026amp;]:mb-0 [li_\u0026amp;]:mt-1 [li_\u0026amp;]:gap-1 [\u0026amp;:not(:last-child)_ul]:pb-1 [\u0026amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3\"\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003e14-page PDF (with a black and white version for easy printing)\u003c\/li\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eDigital fill-in enabled (use it on your phone, tablet, or computer)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"font-claude-response-body break-words whitespace-normal leading-[1.7]\"\u003e\u003cstrong\u003eThe workbook covers:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul class=\"[li_\u0026amp;]:mb-0 [li_\u0026amp;]:mt-1 [li_\u0026amp;]:gap-1 [\u0026amp;:not(:last-child)_ul]:pb-1 [\u0026amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3\"\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eWhat black and white thinking is\u003c\/li\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eExamples of B\u0026amp;W thinking in everyday life\u003c\/li\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eHow a 10-point scale can help you see the gray area\u003c\/li\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eChanging your thought patterns\u003c\/li\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eA worksheet for when you're in the moment\u003c\/li\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eA worksheet for reviewing B\u0026amp;W thinking patterns in your life\u003c\/li\u003e\n\u003cli class=\"whitespace-normal break-words pl-2\"\u003eDigging deeper into where those feelings come from\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003e--------- \u003c\/span\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003e📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files.\u003c\/span\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003e🖨️ You can fill it in digitally using Adobe Reader, Xodo, or GoodNotes, or print it from home or at a print shop like Staples, FedEx, or UPS, whichever works best for you.\u003c\/span\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003e🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. \u003c\/span\u003e\u003ca href=\"https:\/\/store.selfloverainbow.com\/products\/private-practice-use-license-one-product-36940\"\u003e\u003cspan\u003ePrivate Practice License Here.\u003c\/span\u003e\u003c\/a\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003e🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!\u003c\/span\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cp dir=\"ltr\"\u003e\u003cspan\u003e🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded. \u003c\/span\u003e\u003c\/p\u003e","brand":"SelfLoveRainbow","offers":[{"title":"Default Title","offer_id":45863303938337,"sku":"","price":6.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0792\/0500\/7649\/files\/Black_White_Thinking.png?v=1778117357","url":"https:\/\/store.selfloverainbow.com\/products\/black-and-white-thinking-workbook","provider":"SelfLoveRainbow","version":"1.0","type":"link"}