It's Never All or Nothing!

People who deal with anxiety, overwhelm, perfectionism, and even depression often spend time in what has been called distorted thinking:  thoughts that our brain has twisted in our mind that we believe are true.  One of these types of thought distortions is "All or Nothing Thinking".  

All or nothing thinking is often called black and white thinking, thinking in absolutes.  It is all one way or the other.  There is no gray in between.   And in negative situations, sometimes these thoughts have become automatic, meaning that your brain automatically goes right into this type of thinking.  You can recognize all or nothing thinking when the words "always", "never", and "ever" are in your constant vocabulary.  

In today's episode I will explain this type of thought distortion and what it looks like and then I  will share four tips on how to overcome "all or nothing" thinking.  For your reference I am including these tips here.  

1.   When a negative situation comes up, write down the thoughts that automatically come and identify the "all or nothing" thoughts
2.   Challenge those thoughts and flip them around using the following questionsa.    Is this thought 100% true?  
   b.    What else could be true? 
   c.    How do these thoughts make me feel?  
   d.     Is this thought something the Lord would want me to think or feel? 
   e.    Is this thought helping me or hurting me?
   f.     What do I know about myself that tells me this is not true?
   g.    What would I say to someone I was close with if they had this same thought?
3. Focus on your strengths and not your weakness, understanding there will be setbacks, but not make them meand anything negative about yourself
4. Give yourself grace and compassion while practice changing the "all or nothing" thought habit

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I would love to hear from you and any suggestions you may have.  Just email me at:
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References from today's episode:

https://www.churchofjesuschrist.org/study/manual/emotional-resilience-for-self-reliance/2-healthy-thinking-patterns?lang=eng
https://speeches.byu.edu/talks/jeffry-h-larson/expect-key-personal-happiness/
https://www.verywellmind.com/all-or-nothing-thinking-2584173
https://pacificcognitivebehavioraltherapy.com/thoughts/all-or-nothing-thinking-what-it-is-and-tips-on-helping-yourself/  
Dr. David Burns  https://feelinggood.com/

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