What is black and white thinking?“Black and white” thinking, or “all or nothing” thinking, occurs when an individual looks at thing as completely one way or another, with limited thinking or insight about all the possibilities in the middle. It looks at the extremes, without considering the middle area and all of those shades of gray. This can raise anxiety because it is not realistic to expect things to occur in this way. For example, it creates anxiety when a teen expects perfect grades from himself and considers himself to be a failure when that doesn’t happen. This way of thinking looks at two extremes, without considering the possibility that a B on that science test is just a reflection of one grade rather than an indication that one is a failure.
What does reality look like?
Talking with your teen about what reality looks like between those extreme black and white areas can help her to process those feelings and looks at more realistic expectations. For example, when your teen is disappointed that she didn’t win first place at her track meet, allow her to express those feelings. But if she’s feeling like she’s a horrible athlete because of one event or track meet, help her to look at the other possibilities as well. Look out for words that come up in the way your teen talks about himself. Words like always, never, impossible, perfect, and failure, might indicate your teen is missing those shades of gray.