Thinking in absolutes is harmful for mental health, say experts

Black and white thinking enables a person to see something as good or bad and nothing in between.

Cognitive distortions are a negative pattern of thinking which are not based on reality or lack evidence, causing psychological distress.

Polarised thinking or black-white thinking is one such kind of cognitive error, the American Psychological Association has observed.

This enables a person to see something as good or bad and nothing in between.

It often stops a person from seeing complexity in the world as the person only thinks in extremes, unable to find a middle ground in ordinary situations.

For instance, if a person who hurts another is not good, they must be evil or dangerous.

This ‘all or nothing’ kind of thought processing is associated with poor mental health, enabling unhealthy relationships with other people.

Causes of polarised thinking

While any person can show signs of polarised thinking from time to time, habitually engaging in them can be associated with poor mental health.

As per Web MD, people having prominent narcissistic traits (excessive interest in oneself) can show signs of black and white thinking because of a rigid defence mechanism to avoid facing complexity. Such people might idealise someone or completely devalue them.

People having anxiety or obsessively compulsive personality can also tend to think in absolutes to have a greater sense of control over their emotions. 

Polarised thinking in daily life

Every person can occasionally think in absolutes. If it becomes a habit, then it is a problem.

As per experts, certain words are not inherently problematic, but they can reflect what is going on inside a person’s mind.

Words like: always, never, impossible, ruined, failure, perfect and others look harmless, but mirror a mind which thinks in absolutes.

This can also enable the people engaging in polarised thinking to feel extreme emotions, like extreme happiness, anger or sadness.

A dichotomous view of reality can cause significant discomfort in a person's mind.

A distorted reality

As per Healthline, if a person approaches a relationship with a polarised view, they are prone to drawing wrong conclusions about people and find it difficult to negotiate or compromise.

People having polarised thoughts are more likely to see other people in absolutes, either good or evil.

In working roles, they are more likely to quit jobs or fire people. 

Such people also have a clear mental demarcation in work roles and could miss out on new learning opportunities or trying things out of their comfort zone.

Studies have shown this mindset can also affect one’s dietary habits. These people could swing between binge eating episodes and not eating enough.

A therapist speaking  to Psychology Today told of certain mental exercises which can keep polarised thoughts in check. 

• Seeing yourself as constantly fluctuating and not perfect.

• Always telling yourself there might be more to the picture.

• Giving attention to other people’s way of thinking.

• Writing down one’s absolute thoughts and coming up with more alternatives to the situation.

A therapist can also help a person rewire their thinking processes using the Cognitive Behavioral Therapy and others.