What is Black-and-White Thinking and Catastrophizing? How can overcome its negative impact on my life?

This podcast is based on sources that collectively explore the cognitive distortion known as all-or-nothing thinking, also called black-and-white or dichotomous thinking, which involves perceiving situations, oneself, or others in extreme terms without recognizing nuance or middle ground. This rigid mindset, along with catastrophizing—the tendency to anticipate the worst possible outcome and exaggerate consequences—are identified as significant sources of anxiety, stress, pessimism, and frustration. They can fuel negative emotions and hinder effective problem-solving by oversimplifying complex realities and focusing on perceived failures or dire scenarios. The texts suggest that recognizing and challenging these thought patterns, practicing self-awareness, and embracing imperfection are key strategies to break free from this unhelpful thinking and foster a more balanced perspective.