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Asked by: Miss Isabell Hill
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Splitting (also called black-and-white thinking or all-or-nothing thinking) is the failure in a person’s thinking to bring together the dichotomy of both positive and negative qualities of the self and others into a cohesive, realistic whole. It is a common defense mechanism.
What is black and white thinking a symptom of?
Researchers have found black and white thinking is present when people are dealing with anxiety and depression.
Is black and white thinking immature?
«Black and White» thinking, or stubborn, rigid and extreme thinking, is common with immature cognitive development. Parents may be particularly sensitive to comments that arise from a lack of cognitive maturity, and they can be helped to understand that this is part of growing up.
Is black and white thinking the same as all-or-nothing thinking?
All-or-nothing thinking is the destructive art of ignoring life’s nuances. More simply, it’s thinking in extremes. Some people call it black and white thinking or absolutist thinking.
What is a black or white personality?
Jamie Grill / Getty Images. Dichotomous thinking, also known as «black or white thinking,» is a symptom of many psychiatric conditions and personality disorders, including borderline personality disorder (BPD). Dichotomous thinking contributes to interpersonal problems and to emotional and behavioral instability.
38 related questions found
What is black and white thinking in relationships?
Splitting (also called black-and-white thinking or all-or-nothing thinking) is the failure in a person’s thinking to bring together the dichotomy of both positive and negative qualities of the self and others into a cohesive, realistic whole. It is a common defense mechanism.
What is it called when you are black and white?
Biracial is, of course, another widely used term. It began showing up regularly in scientific papers in the 1970s, often referring to communities with both black and white members.
What is Polarised thinking?
Polarized thinking is thinking about yourself and the world in an “all-or-nothing” way. When you engage in thoughts of black or white, with no shades of gray, this type of cognitive distortion is leading you. For example, your coworker was a saint until she ate your sandwich.
What is splitting BPD?
What is splitting in BPD? To split something means to divide it. Those with BPD tend to characterize themselves, other people, and situations in black and white. In other words, they may suddenly characterize people, objects, beliefs, or situations as either all good or all bad.
What does it mean to think in GREY?
Being in the grey is a mindset – a way of being and thinking – rather than a tool or method. It’s the opposite of a black-and-white or straight-path mindset. Rather than presuming that problems are clear cut and the solutions are obvious, it is about accepting that we live in a complex, uncertain world.
Are Narcissists black and white thinkers?
Narcissism is an exaggerated, excessive interest in oneself. Black and white thinking can be a symptom of this personality disorder. People who have it will often find it challenging to get help because they quickly dismiss doctors and therapists. Anxiety and depression.
Is the world GREY?
The World Appears Grey
On a scientific level, the world can quite literally appear more grey when we have depression. Depression can alter our contrast perception. This means that we find it harder to detect differences between black and white contrasts.
What is personality splitting?
A split personality refers to dissociative identity disorder (DID), a mental disorder where a person has two or more distinct personalities. The thoughts, actions, and behaviors of each personality may be completely different. Trauma often causes this condition, particularly during childhood.
Why do I have all or nothing thinking?
All or nothing thinking is a common cognitive distortion that often happens with people who have issues related to anxiety. This might include depression or panic disorders, for example. However, others could fall into this type of negative thinking pattern, as well.
Can a person with BPD love?
Maintaining Healthy Relationships
At the end of the day, people with BPD can fall in love; it just takes some work from both sides of the relationship. Treatment is the first step — options may include: Individual and couple’s therapy. Medication.
How do you stop polarized thinking?
5 Ways to Stop Spiraling Negative Thoughts from Taking Control
- Remove “should” thoughts.
- Recognize automatic negative thinking.
- Putting your thoughts on trial.
- Acknowledge how overwhelmed you feel.
- Don’t force positive thoughts.
What does a BPD episode look like?
Intense and highly changeable moods, with each episode lasting from a few hours to a few days. Chronic feelings of emptiness. Inappropriate, intense anger or problems controlling anger. Stress-related paranoid thoughts.
Are borderlines psychopaths?
BPD features are highly represented in subjects with psychopathy as well as psychopathic traits are highly prevalent in patients with BPD.
What happens when you ignore a borderline?
Family members may be quick to deny or argue the feelings experienced the person with BPD. If these feelings are ignored, the individual may resort to self-destructive ways to express their emotions.
What is unhelpful thinking?
When a person experiences an unhelpful emotion, such as depression or anxiety, it is usually preceded by a number of unhelpful self-statements and thoughts. Often there is a pattern to such thoughts and we call these unhelpful thinking styles.
How do I stop personalization thinking?
7 Tips to Avoid Personalizing Rejection
- Don’t catastrophize criticism. …
- Be gentler to yourself about your imperfections, mistakes, and times when you’re not as good at something as you’d like to be. …
- Frame taking rejection well as a positive goal. …
- Learn to label your emotions accurately.
What is distorted thinking?
Distorted thinking, also called cognitive distortions, is a pattern of inaccurate, damaging thoughts. Distorted thinking is a common symptom of many different mental health disorders, including both generalized and social anxiety and personality disorders.
Is black a color yes or no?
As any rainbow will demonstrate, black isn’t on the visible spectrum of color. All other colors are reflections of light, except black. … And many do consider black to be a color, because you combine other pigments to create it on paper. But in a technical sense, black and white are not colors, they’re shades.
Is black and white monochrome?
Though it may seem like black and white are entirely unrelated to each other, black and white are actually the extreme ends of the neutral gray color spectrum, and since gray is the only color present in black and white photography, it is monochrome.
What is another word for black and white thinking?
The official psychological term for black and white thinking is “splitting.” At its extremes, splitting can be a symptom of mental illness like Borderline Personality Disorder (BPD).
How to fix all or nothing thinking to improve yourself and relationships
Have you ever experienced thoughts such as:
“I am the best” or “I am the worst” with no in-between?
I have to have all external conditions be 100% perfect to complete this task.
“My significant other is amazing” when you receive a compliment, then “My significant other is awful” when he makes a complaint?
Welcome to the world of black and white thinking. You may also know it as all or nothing thinking or polarized thinking. These are all common phrases that address a particular type of cognitive distortion that has you thinking in extremes.
And unfortunately, these extreme thoughts can make it very difficult to:
- Complete your work
- Have peaceful relationships
- Forgive yourself
- Work with others
- Negatively affect physical and emotional health
Why does something seemingly so small have such detrimental effects?
Because life is actually filled with shades of gray.
I’ve struggled with black and white thinking pretty much all of my life, and I’ll be honest: changing this style of cognitive distortion hasn’t been easy, but it’s definitely improving my life in a ton of different ways. Unfortunately, I suffer from some mental illnesses that exacerbates the tendency to fall into black and white thinking pretty easily.
(This article contains affiliate links. For more information, read my disclosure.)
What is Black And White Thinking?
Black and white thinking, also known as dichotomous thinking or all-or-nothing thinking, is the inability to bring together both positive and negative perceptions of the self, others, or circumstances into a realistic, whole view.
People who struggle with black or white cognitive distortions often think in extremes, believing something is all good or all bad without a middle ground.
It is not uncommon for individuals who struggle with black or white thinking to swing from one extreme perception to the other. This tendency causes challenges in how one perceives themselves, instability in relationships, and can cause mood swings.
Black and White Thinking Examples
Negative emotions can span from a lot of different types of cognitive distortions. But which ones specifically revolve around black and white thought patterns?
Luckily, there are frequently used phrases that tend to come along with all or nothing thinking.
Words that may indicate you are dealing with this particular distortion include:
- Always
- Never
- Impossible
- Ruined
- Failure
- Perfect
- Should
- Ought To
- Disaster
Another indication of black and white thinking is that you may find yourself believing people/circumstances/careers are all good or all bad. If something results in a good result/attitude/feeling, you may find yourself discounting potential bad things. And vice versa, if something results in a bad result/attitude/feeling, you may find that you tend to discount positive things.
How Black and White Thinking Harms You
Black and white thinking can cause a lot of challenges in different situations, such as jobs, relationships with others, learning new information, and your own self-confidence.
Believing circumstances are all good or all bad, or something is all or nothing, can put you in precarious situations. It can negatively cloud judgment, which prevents you from seeing reality clearly.
For instance, you may think a boyfriend is all good because he wants to be with you- but he yells and manipulates at you. Black and white thinking may make it more challenging to leave this type of relationship.
You loved your job until that awful new coworker started. Now everything about work is bad, and you think the only solution is to quit your job.
You are funny, creative, and smart- but have some difficulty completing work on time. Black and white thinking causes you a lot of pain and grief. You honestly believe that you aren’t good at anything, which causes you to feel hopeless and depressed.
In all of these circumstances, grey thinking can help you look at obstacles and challenges a bit more objectively.
Why Do I Have Black and White Thinking?
Black and white cognitive distortions can come from a lot of different sources, including:
- Mental illness and personality disorders
- Childhood trauma
- Adult trauma
- Bullying
- Growing up with a narcissistic parent
Likely, there are other sources that create a tendency toward black and white thinking beyond just this list. If you find yourself identifying with black and white thought processes listed in the signs section, consider reaching out to a therapist or mental health professional for more accurate guidance and diagnosis.
The good news is that you can modify your black and white thinking. If this type of cognitive distortion leans toward all or nothing, you can learn how to use ‘grey’ thinking instead.
How to Change Black And White Thinking
What is grey thinking? Grey thinking is the in-between spectrum of black or white.
In other terms, always and never becomes ‘sometimes’. All or nothing becomes ‘some’. Perfect or imperfect become ‘good at some things, bad at others’.
Basically, incorporating grey thinking teaches you to utilize the often quite wide spectrum that separates the black and white.
Here are some helpful exercises that help you identify black and white cognitive distortions as well as helping you transition toward grey thinking.
And remember, as with any new mental health skill, you won’t change your lifelong problems overnight. Practice, forgive yourself when you slip back into old patterns, and try your best.
Practice Mindfulness
It’s super important to address your thoughts without judgment. A lot of people who have black and white thinking are often aware of this tendency and probably feel bad or guilty about it. While it’s understandable, feeling bad and guilty unfortunately doesn’t fix the problem.
Practicing mindfulness regularly can help you tune into your thoughts, your body sensations, and work past your difficulties a little more easily. When you try to push away your cognitive distortions, you probably find them just come roaring back with force. Being mindful can help you learn how to cope with your thoughts without needing to engage with them.
Ways you can practice mindfulness include:
- Guided meditations – I’ve found Chel Hamilton’s to be most helpful
- Body scans
- Five Senses exercise
Make a List of Other Possibilities
Often black and white thinking comes from not thinking of other perspectives by hyper-focusing on one particular narrative. One way you can challenge this is by listing other possibilities instead, while focusing on narratives that are neutral or positive.
So, for example, a friend cancels plans with you last minute. Your narrative instantly shifts to “My friend doesn’t want to spend time with me”.
Listing other possibilities for this scenario could include:
- “My friend got sick”
- “My friend had to go into work”
- “They accidentally double-booked their scheduled”
- “They have no money to do the activity we planned”
- “Their energy isn’t as good as they were hoping”
- “They had a last-minute plan change”
- “A long lost family member came over”
The best trick is with listing possibilities is to shift the focus outside of yourself or to imagine yourself in their shoes.
Oftentimes the black and white thinking narrative tends to be negative- you find yourself imagining a worst case scenario possibility in your head. So another way to challenge your cognitive distortion is to come up with a ‘best case scenario’.
In a way, you are momentarily shifting to the other extreme, but sometimes this shift can help you to think a bit more realistically and recognize that you are thinking in black and white.
Do You Have Proof?
This one has you challenge your black and white thoughts directly by allowing you to ask yourself “Do I have proof that this circumstance is black/white?”
Questions to ask yourself:
- Is it true? If yes, has this circumstance actually happened before?
- Am I relying on logic or emotions?
- Have I ever been able to work through a similar situation? If yes, how?
If you find that your answers:
- Aren’t true
- Relying on emotions
You may want to try the list of possibilities exercise or the best case scenario exercise.
Otherwise, if you have worked through similar situations in the past, can you use your experience to help guide you through your circumstance.
Get Clarification
When your black and white thinking distortions cloud your judgment, one really easy way to get back to reality is to just ask if it’s true.
Now, the trick with getting clarification is to word it in a way that helps the other person not get defensive.
For instance, you are having difficulty with a coworker. Chances are asking “Do you hate me?” or “Why are you such a jerk?” is not going to lead you to any helpful conclusion.
One way to get clarification would be to ask “Hey, coworker, sometimes when I work with you, I feel like you are short with me when we talk and I wonder if I may be irritating you. Is this true?”
You can’t control other people and they may get defensive or not provide a helpful answer anyway. Remember that only you can control yourself. But by asking in this manner, you will more likely have these outcomes.
- You could get clarification on what is causing their behavior
- They may address the specific problem they have
- Both of you can work toward a better solution
Now, you can’t always guarantee you can get clarification from somebody else, as the only person you can only control is yourself. But it is an option, and one that can help if the other individual is willing to listen, cooperate, and work toward a solution.
Shift ‘Black and White Words’ to ‘Grey Words’
Remember that list earlier that discussed commonly used words when it comes to black and white thinking?
Instead of those words, consider trying to substitute these words and phrases below:
- Sometimes
- I’m noticing that…
- I’m willing to…
- I don’t like this circumstance
- I prefer something different
- I’m flexible enough to…
Also, another trick is to modify how you express your thoughts and feelings.
Instead of saying “This IS a disaster”, try saying “I’m having the feeling that this a disaster”.
Instead of thinking “She is perfect”, try saying “I’m having the thoughts that she is perfect”.
This little tactic is called diffusing. When you change something from ‘this is’ to ‘I’m having the thought/feeling’, you’re acknowledging what is real… the thought or feeling. Thoughts and feelings are always valid, and it’s important to acknowledge them.
One really helpful book I love that clarifies this concept is called . Based on acceptance and commitment therapy it teaches a lot of helpful measures to help deal with chronic stress. The book taught me to become more comfortable with being uncomfortable.
What Would You Say To a Friend
When our black and white thinking involves ourselves, often we are the least kind and forgiving toward ourselves. As a result of trauma or mental illness, we constantly berate and are unforgiving toward our circumstances.
One tip my therapist gave me that I find really helpful is to imagine what you would say to a friend going through the EXACT same situation. Chances are you would be kind and forgiving toward them, yes, but what would you actually say to them? Journal it out or talk out loud, figure out what you would say/do differently, then apply the knowledge to yourself!
What Have You Done Right?
Even if you don’t have a specific solution to what is plaguing your specific cognitive distortions, the negative thinking can quickly turn into a downward spiral that leads to a depressive funk.
One way you can modify your thoughts and get back on a positive path to cognitive bliss is to write down the things you have done right in your life. If you feel positive about your experiences, you will feel better. But if you’re not stuck in the spiral, you may be able to think more objectively about your circumstances.
Specific Negative, Specific Positive
This extension of the above helps you clarify your strengths and weaknesses by identifying specifics instead of vague black and white distortions.
For example, you are struggling with your college math class.
Black and white thinking says: I am not fit for college
Specific Negative, Specific Positive says: I struggle with math, and I’m getting an A in my English class.
Another example is you have a difficult coworker you don’t enjoy working with.
Black and white thinking says: I don’t like my job anymore.
Specific Negative, Specific Positive says: I have difficulty working with Karen, and I love the work I do. I also enjoy my relationship with my supervisor.
In reality, things aren’t always perfect, but that doesn’t mean you have to play the “all or nothing” game. Learning to identify specific problems and developing confidence by also addressing what you do enjoy will help you learn to problem-solve specific challenges rather than throwing the baby with the bathwater.
Is It Helpful, Is it True, Is it Kind?
Honestly, the exercise is pretty straightforward and applies to a lot of types of cognitive distortions besides all or nothing thinking.
In this exercise, run your thoughts through this filter. Unless the answer is ‘yes’ to all three, chances are you need to re-frame your thought. Try some of the other exercises in this area to see how you can re-frame your thought so the answer is ‘yes’ when you run it through this filter.
See a Counselor
If you find that you have a tough time applying these recommendations to yourself, don’t feel bad. You may need some additional guidance and suggestions from the hands of a licensed therapist.
If you aren’t able to access a therapist in person, consider searching for a mental health coach or an online therapist- both are terrific options that can be more accessible for people who struggle with black and white cognitive distortions.
Helpful Strategies To Fix All And Nothing Thinking
From Wikipedia, the free encyclopedia
Splitting (also called black-and-white thinking, thinking in extremes or all-or-nothing thinking) is the failure in a person’s thinking to bring together the dichotomy of both perceived positive and negative qualities of something into a cohesive, realistic whole. It is a common defense mechanism[1] wherein the individual tends to think in extremes (e.g., an individual’s actions and motivations are all good or all bad with no middle ground). This kind of dichotomous interpretation is contrasted by an acknowledgement of certain nuances known as «shades of gray».[2]
Splitting was first described by Ronald Fairbairn in his formulation of object relations theory;[3] it begins as the inability of the infant to combine the fulfilling aspects of the parents (the good object) and their unresponsive aspects (the unsatisfying object) into the same individuals, instead seeing the good and bad as separate. In psychoanalytic theory this functions as a defense mechanism.[4]
Relationships[edit]
Splitting creates instability in relationships because one person can be viewed as either personified virtue or personified vice at different times, depending on whether they gratify the subject’s needs or frustrate them. This, along with similar oscillations in the experience and appraisal of the self, leads to chaotic and unstable relationship patterns, identity diffusion, and mood swings.[5] The therapeutic process can be greatly impeded by these oscillations because the therapist too can come to be seen as all good or all bad. To attempt to overcome the negative effects on treatment outcomes, constant interpretations by the therapist are needed.[6]
Splitting contributes to unstable relationships and intense emotional experiences. Splitting is common during adolescence, but is regarded as transient. Splitting has been noted especially with persons diagnosed with borderline personality disorder.[7][8] Treatment strategies have been developed for individuals and groups based on dialectical behavior therapy, and for couples.[9] There are also self-help books on related topics such as mindfulness and emotional regulation that claim to be helpful for individuals who struggle with the consequences of splitting.[10][11]
Borderline personality disorder[edit]
Splitting is a relatively common defense mechanism for people with borderline personality disorder.[8] One of the DSM IV-TR criteria for this disorder is a description of splitting: «a pattern of unstable and intense interpersonal relationships characterized by alternating between extremes of idealization and devaluation».[12][13] In psychoanalytic theory, people with borderline personality disorder are not able to integrate the good and bad images of both self and others, resulting in a bad representation which dominates the good representation.[14]
Narcissistic personality disorder[edit]
People matching the diagnostic criteria for narcissistic personality disorder also use splitting as a central defense mechanism. Most often narcissists do this as an attempt to stabilize their sense of self-positivity in order to preserve their self-esteem, by perceiving themselves as purely upright or admirable and others who do not conform to their will or values as purely wicked or contemptible.[15]
The cognitive habit of splitting also implies the use of other related defense mechanisms, namely idealization and devaluation, which are preventive attitudes or reactions to narcissistic rage and narcissistic injury.[14]
Depression[edit]
In depression, exaggerated all-or-nothing thinking can form a self-reinforcing cycle: these thoughts might be called emotional amplifiers because, as they go around and around, they become more intense. Typical all-or-nothing thoughts:
- My efforts are either a success or they are an abject failure.
- Other people are either all good or all bad.
- I am either all good or all bad.
- If you’re not with us, you’re against us.[16]
Janet, Bleuler and Freud[edit]
Splitting of consciousness («normal self» vs. «secondary self») was first described by Pierre Janet in De l’automatisme psychologique (1889).[17][18] His ideas were extended by Eugen Bleuler (who in 1908 coined the word schizophrenia[19] from the Ancient Greek skhízō [σχῐ́ζω, «to split»] and phrḗn [φρήν, «mind»]) and Sigmund Freud[20] to explain the splitting (German: Spaltung)[21] of consciousness—not (with Janet) as the product of innate weakness, but as the result of inner conflict.[22] With the development of the idea of repression, splitting moved to the background of Freud’s thought for some years, being largely reserved for cases of double personality.[23] However, his late work saw a renewed interest in how it was «possible for the ego to avoid a rupture… by effecting a cleavage or division of itself»,[24] a theme which was extended in his Outline of Psycho-Analysis (1940a [1938]) beyond fetishism to the neurotic in general.[25]
His daughter Anna Freud explored how, in healthy childhood development, a splitting of loving and aggressive instincts could be avoided.[26]
Klein[edit]
There was, however, from early on, another use of the term «splitting» in Freud that referred rather to resolving ambivalence «by splitting the contradictory feelings so that one person is only loved, another one only hated … the good mother and the wicked stepmother in fairy tales».[27] Or, with opposing feelings of love and hate, perhaps «the two opposites should have been split apart and one of them, usually the hatred, has been repressed».[28] Such splitting was closely linked to the defence of «isolation … The division of objects into congenial and uncongenial ones … making ‘disconnections'».[29]
It was the latter sense of the term that was predominantly adopted and exploited by Melanie Klein. After Freud, «the most important contribution has come from Melanie Klein, whose work enlightens the idea of ‘splitting of the object’ (Objektspaltung)[30] (in terms of ‘good/bad’ objects)».[31] In her object relations theory, Klein argues that «the earliest experiences of the infant are split between wholly good ones with ‘good’ objects and wholly bad experiences with ‘bad’ objects»,[32] as children struggle to integrate the two primary drives, love and hate, into constructive social interaction. An important step in childhood development is the gradual depolarization of these two drives.
At what Klein called the paranoid-schizoid position, there is a stark separation of the things the child loves (good, gratifying objects) and the things the child hates (bad, frustrating objects), «because everything is polarised into extremes of love and hate, just like what the baby seems to experience and young children are still very close to».[33] Klein refers to the good breast and the bad breast as split mental entities, resulting from the way «these primitive states tend to deconstruct objects into ‘good’ and ‘bad’ bits (called ‘part-objects’)».[34] The child sees the breasts as opposite in nature at different times, although they actually are the same, belonging to the same mother. As the child learns that people and objects can be good and bad at the same time, he or she progresses to the next phase, the depressive position, which «entails a steady, though painful, approximation towards the reality of oneself and others»:[35] integrating the splits and «being able to balance [them] out … are tasks that continue into early childhood and indeed are never completely finished».[36]
However, Kleinians also use Freud’s first conception of splitting to explain the way «in a related process of splitting, the person divides his own self. This is called ‘splitting of the ego'».[21][37] Indeed, Klein herself maintained that «the ego is incapable of splitting the object—internal or external—without a corresponding splitting taking place within the ego».[38] Arguably at least, by this point «the idea of splitting does not carry the same meaning for Freud and for Klein»: for the former, «the ego finds itself ‘passively’ split, as it were. For Klein and the post-Kleinians, on the other hand, splitting is an ‘active’ defence mechanism».[39] As a result, by the close of the century «four kinds of splitting can be clearly identified, among many other possibilities» for post-Kleinians: «a coherent split in the object, a coherent split in the ego, a fragmentation of the object, and a fragmentation of the ego».[40]
Kernberg[edit]
In the developmental model of Otto Kernberg, the overcoming of splitting is also an important developmental task.[41] The child has to learn to integrate feelings of love and hate. Kernberg distinguishes three different stages in the development of a child with respect to splitting:
- The child does not experience the self and the object, nor the good and the bad as different entities.
- Good and bad are viewed as different. Because the boundaries between the self and the other are not stable yet, the other as a person is viewed as either all good or all bad, depending on their actions. This also means that thinking about another person as bad implies that the self is bad as well, so it’s better to think about the caregiver as a good person, so the self is viewed as good too: «Bringing together extremely opposite loving and hateful images of the self and of significant others would trigger unbearable anxiety and guilt».[42]
- Splitting – «the division of external objects into ‘all good’ or ‘all bad'»[43] – begins to be resolved when the self and the other can be seen as possessing both good and bad qualities. Having hateful thoughts about the other does not mean that the self is all hateful and does not mean that the other person is all hateful either.
If a person fails to accomplish this developmental task satisfactorily, borderline pathology can emerge. In the borderline personality organization, Kernberg found ‘dissociated ego states that result from the use of «splitting» defences’.[44] His therapeutic work then aimed at «the analysis of the repeated and oscillating projections of unwanted self and object representations onto the therapist» so as to produce «something more durable, complex and encompassing than the initial, split-off and polarized state of affairs».[45]
Horizontal and vertical[edit]
Heinz Kohut has emphasized in his self psychology the distinction between horizontal and vertical forms of splitting.[46] Traditional psychoanalysis saw repression as forming a horizontal barrier between different levels of the mind – so that for example an unpleasant truth might be accepted superficially but denied in a deeper part of the psyche.[47] Kohut contrasted with this vertical fractures of the mind into two parts with incompatible attitudes separated by mutual disavowal.[48]
Transference[edit]
It has been suggested that interpretation of the transference «becomes effective through a sort of splitting of the ego into a reasonable, judging portion and an experiencing portion, the former recognizing the latter as not appropriate in the present and as coming from the past».[49] Clearly, «in this sense, splitting, so far from being a pathological phenomenon, is a manifestation of self-awareness».[50] Nevertheless, «it remains to be investigated how this desirable ‘splitting of the ego’ and ‘self-observation’ are to be differentiated from the pathological cleavage … directed at preserving isolations».[49]
See also[edit]
- Ambivalence
- Black-and-white dualism
- Cognitive distortion
- Cognitive restructuring, a therapy that can treat this
- Compartmentalization
- Dehumanization
- Dialogical self
- Dissociative identity disorder
- Erik Erikson
- False dilemma
- List of psychological effects
- Love–hate relationship
- Madonna–whore complex
- Paranoid anxiety
- Psychoanalytic concepts of love and hate
- Split subject
- Triangulation (psychology)
- You’re either with us, or against us
References[edit]
- ^ Carser, D. (1979). «The defense mechanism of splitting: Developmental origins, effects on staff, recommendations for nursing care». Journal of Psychiatric Nursing and Mental Health Services. 17 (3): 21–8. doi:10.3928/0279-3695-19790301-04. PMID 224184.
- ^ «Dichotomous Thinking and the Pittston Coal Strike». Psychology: A Journal of Human Behavior. 27 (4): 17. 1990.
- ^ Rubens, R. L. (1996). «The unique origins of Fairbairn’s Theories». Psychoanalytic Dialogues: The International Journal of Relational Perspectives. 6 (3): 413–435. doi:10.1080/10481889609539128.
- ^ Gabbard, Glen O.; Litowitz, Bonnie E.; Williams, Paul, eds. (2011). Textbook of Psychoanalysis (2nd ed.). American Psychiatric Pub. p. 96. ISBN 978-1-58562-410-2. Archived from the original on 2021-02-02. Retrieved 2016-10-06.
- ^ Scaife, Joyce (2012). Deciding Children’s Futures. London, United Kingdom: Routledge. p. 249. ISBN 978-0415596343.
- ^ Gould, J. R.; Prentice, N. M.; Ainslie, R. C. (1996). «The splitting index: construction of a scale measuring the defense mechanism of splitting». Journal of Personality Assessment. 66 (2): 414–430. doi:10.1207/s15327752jpa6602_18. PMID 8869581.
- ^ «What is Borderline personality disorder – Splitting». Archived from the original on 2013-11-02. Retrieved 2021-02-02.
- ^ a b Mary C. Zanarini; Jolie L. Weingeroff & Frances R. Frankenburg (April 2009). «Defense Mechanisms Associated with Borderline Personality Disorder». J Pers Disord. 23 (2): 113–121. doi:10.1521/pedi.2009.23.2.113. PMC 3203733. PMID 19379090.
- ^ Siegel, J. P.; Linehan, M. (1993) [1992]. Repairing Intimacy.
- ^ Jacobs, B. (2004).
- ^ Siegel, J. (2010).
- ^ «What is Borderline Personality Disorder?». Borderline Personality Disorder Resource Center at New York-Presbyterian Hospital. Archived from the original on 2013-05-15. Retrieved 2013-04-27.
- ^ «Diagnostic criteria for 301.83 Borderline Personality Disorder». DSM IV – TR. Archived from the original on 20 April 2013. Retrieved 14 April 2013.
- ^ a b Siegel, J. P. (2006). «Dyadic splitting in partner relational disorders». Journal of Family Psychology. 20 (3): 418–422. doi:10.1037/0893-3200.20.3.418. PMID 16937998.
- ^ Abdennur. the Narcissistic Principle of Equivalence. pp. 88a–89.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Gilbert. pp. 63, 98. CS1 maint: uses authors parameter (link)
- ^ Janet, Pierre (1899). De l’Automatisme Psychologique [Of Psychological Automatism] (in French). p. 317.
- ^ Moran, Dermot; Parker, Rodney K. B. (eds.). Studia Phaenomenologica: Vol. XV / 2015 – Early Phenomenology. Zeta Booksa. p. 234.
- ^ Bleuler, Eugen (1908). «Die Prognose der Dementia Praecox — Schizophreniegruppe». Allgemeine Zeitschrift für Psychiatrie (in German). 65: 436–434.
- ^ Freud, Sigmund (1995). Five Lectures on Psycho-Analysis. London. p. 25.
- ^ a b Laplanche, Jean; Pontalis, Jean-Bertrand (1988) [1973]. «Splitting of the Ego (pp. 427–9)». The Language of Psycho-analysis (reprint, revised ed.). London: Karnac Books. ISBN 978-0-946-43949-2. Archived from the original on 2020-09-30. Retrieved 2020-10-03.
- ^ Freud, Sigmund (1995). Five Lectures on Psycho-Analysis. London. p. 33.
- ^ Freud, Sigmund (1987). On Metapsychology. Middlesex. pp. 53–54.
- ^ Freud, Sigmund (1987). On Psychopathology. Middlesex. p. 217.
- ^ Richards, Angela. «Editor’s Note». Metapsychology: 460.
- ^ Young-Bruehl, E. (2008). Anna Freud. p. 322.
- ^ Fenichel. Neurosis. p. 157.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Freud, Sigmund (1991). Case Histories II. London. p. 119.
- ^ Fenichel. Neurosis. p. 158.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Laplanche, Jean; Pontalis, Jean-Bertrand (1973). Splitting of the Object. p. 430. ISBN 9781781810262. Archived from the original on 2017-01-11.
- ^ Bokanowski, T.; Lewkowicz, S. (2009). On Freud’s «Splitting of the ego in the process of defense». London. p. x.
- ^ Appignanesi, Richard, ed. (2006). Introducing Melanie Klein. Cambridge. p. 173.
- ^ Skynner, Robin; Cleese, John (1994). Families and how to survive them. London. p. 98.
- ^ Appignanesi. Klein. p. 123.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Appignanesi. Klein. p. 131.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Skinner. Families. p. 98.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Appignanesi. Klein. p. 125.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Haolmes, Paul (1992). The inner world outside. p. 117.
… the ego is incapable of splitting the object—internal or external—without a corresponding splitting taking place within the ego.
- ^ Quinodoz, Jean-Michel (2005). Reading Freud. London. p. 252.
- ^ Hinshelwood, Robert. Reading Freud. p. 252.
… a coherent split in the object, a coherent split in the ego, a fragmentation of the object, and a fragmentation of the ego.
- ^ Mitchell, Stephen (1995). Freud and Beyond: A History of Modern Psychoanalytic Thought. New York: Basic Books. ISBN 978-0-465-01405-7.
- ^ Kernberg, Otto F. (1990). Borderline Conditions and Pathological Narcissism. London. p. 165.
- ^ Kernberg. Borderline. p. 29.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Brinich, Paul; Shelley, Christopher (2002). The Self and Personality Structure. Buckingham. p. 51.
- ^ Brinich. Self. p. 51.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Kohut, H. (1971). The Analysis of the Self. p. 79.
- ^ Fenichel, O. (1946). The Psychoanalytic Theory of Neurosis. p. 145.
- ^ Kohut, H. (1971). The Analysis of the Self. pp. 177, 185.
- ^ a b Fenichel. Neurosis. p. 570.
{{cite book}}: CS1 maint: uses authors parameter (link) - ^ Rycroft, Charles (1995). A Critical Dictionary of Psychoanalysis. London. p. 174.
Trying to think of a characteristic trait for someone that sees the world in black and white…almost like decisive / moralistic / ethical but not quite. Things are black and white, there’s no gray area, something is either wrong or it’s right. Their opinion on what is right vs wrong isn’t necessarily correct (this person actually has a very skewed perspective on morality) but they stick to their own convictions.
herisson
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asked Oct 7, 2015 at 22:11
2
He could well be a Moral Absolutist:
Moral absolutism is an ethical view that particular actions are intrinsically right or wrong. Stealing, for instance, might be considered to be always immoral, even if done for the well-being of others (e.g., stealing food to feed a starving family), and even if it does in the end promote such a good. Moral absolutism stands in contrast to other categories of normative ethical theories such as consequentialism, which holds that the morality (in the wide sense) of an act depends on the consequences or the context of the act. (— Wikipedia)
answered Oct 7, 2015 at 22:18
JHCLJHCL
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Manichean means “duality,” so if you or your thinking is Manichean, you see things in black and white.
Definition:
Manichean comes from the word Mani, which is the name of an apostle
who lived in Mesopotamia in the 240’s, who taught a universal religion
based on what we now call dualism.If you believe in the Manichean
idea of dualism, you tend to look at things as having two sides that
are opposed. To Manicheans, life can be divided neatly between good or
evil, light or dark, or love and hate. When you see Manichean, think
“two.” — source vocabulary.com
Examples:
«The most crucial feature of neoconservatism is its Manichean
worldview, wherein the Earth is pitted in an urgent struggle between
purely good and purely evil nations. As George W. Bush famously told
then Sen. Joe Biden: ‘I don’t do nuance.'» — Jacob Bronsther; What Do
Neocons Have to Do With Obama?; The Christian Science Monitor (Boston,
Massachusetts); Sep 29, 2009.
Paul was living in an exciting Manichean world of friends and enemies, right and wrong — in which he was the chief protagonist. — BBC Apr 27, 2015
Laurel♦
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answered Oct 7, 2015 at 22:18
GraffitoGraffito
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I would suggest monochromatic thinker.
answered Oct 7, 2015 at 22:25
WS2WS2
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A generalizer
Generalize:
- to infer (a general principle) from particular facts or instances.
- to form (a general opinion or conclusion) from only a few facts or cases.
- to give a broad or general character or form to.
Random House Kernerman Webster’s College Dictionary, © 2010
Granted, generalize doesn’t specifically reference two opposing categories. But I think it’s a very pertinent term for describing the sort of individuals who reach very generalized conclusions about the world, rather than seeing the complexities and specifics involved. Black and white thinking is a very basic form of generalization.
Dichotomic thinker
Dichotomy:
- A division into two contrasting parts or categories
American Heritage® Dictionary of the English Language, Fifth Edition.
Not a singular word, but still a term that means the exact same thing while condensing it into two words, rather than four.
answered Jan 14, 2019 at 4:11
naive /naɪˈiːv/ adjective –dictionary.com
lacking developed powers of analysis, reasoning, or criticism: a naive argument
It’s naive to think that all things are black and white, and that one way is always either right or wrong. «Only the Sith deal in absolutes», is a very naive thing to say.
«but they stick to their own convictions.»
steadfastingly naive
steadfast: resolutely or dutifully firm and unwavering. –Google
(according to dictionaries and my spellcheck, it’s steadfastly, but that word rolls off my tongue into a brick wall)
Your steadfastingly naive friend is resolute, dutifully firm and unwavering in their desire to continue lacking development in their powers of analysis, reasoning and criticism.
answered Oct 8, 2015 at 3:55
MazuraMazura
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Binary thinking seems like the term
Dent blog/website:
Let me introduce you to two ways of thinking:
Binary thinking – right/wrong, yes/no, good/bad, start/finish.
Directional thinking – moving forward, a step closer, lighter grey/darker grey, an experiment, an opportunity to learn, smart-ish, safer, right-ish, wrong-ish, finished-ish.
Greybeard
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answered Aug 11, 2020 at 14:46
1
There are instances where the ways in which we think and view the world become a great hindrance in our lives. Black and white thinking is an example of this. It is a type of thinking trap (formally known as cognitive distortions). They are thinking patterns characterized by their negative, irrational and inaccurate nature. This particular cognitive distortion occurs when people think in extremities and fail to see what lies in-between. The following article explores just why it is important to discontinue all or nothing thinking and strategies how to do this.
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Chapter 1:
Black and White Thinking: A Summary
When people are subject to this type of cognitive distortion, essentially they see things in black and white, overlooking the grey. There is no in-between, instead just polar opposites. Thinking and looking at things in black and white, for example, can make people unable to see what lies in the middle of these two extremities. So they fail to consider this when forming beliefs. For instance, they might make an error while working on a project and feel the whole thing is a disaster, or think someone is the best just because that person performed a good deed. But they won’t see realities of the situations that could neutralise these views. In the case of the previous examples, these could be other areas of that project which were successful or things about the person that may not make them as great.
Chapter 2:
Why It’s Important to Fix This Cognitive Distortion
One of the main features of thinking traps is the ability to impact people’s lives; they make people view things in inaccurate ways. Black and white thinking- formally known as ‘dichotomous thinking’- does this too. It is true that many of us have engaged in this type of thinking without even being aware sometimes. However, problems arise especially when it becomes the dominant form of thinking and takes over how we view the world. The reality is that life is mostly ‘grey’ rather than ‘black’ and ‘white’; it is comprised of complexities and cannot be clear-cut into ‘this’ or ‘that’. Doing this can prove disadvantageous. For example, black and white thinking can make people alternate often between both extremes: it can interfere with how they view the world, those around them, and themselves.
Likely outcomes of dichotomous thinking:
Poor judgement of situations and people
Inaccurate perceptions
Low self-esteem
Relationship issues
Poor eating habits (because of distorted views on certain foods and body image)
Negative feelings such as sadness, worry, anger, stress, demotivation
Development or aggravation of mental health conditions namely depression, anxiety, borderline personality disorder, eating disorders
Obstruction of learning due to the impacts of a ‘success’ or ‘failure’ mindset (if students see themselves as failing in areas of their academics they can be reluctant to apply themselves)
Problems with career (resulting from the rigidity of this thinking trap)
Addressing cognitive distortions is essential and all-or-nothing thinking is no exception to this. If avoided it can lead to consequences such as those mentioned above.
Strategies for all or nothing thinking
One of the most important things to remember is that it is possible to change our ways of thinking. Even though it may seem an overwhelming feat to overcome something we’re so used to or seems to happen so naturally, it is possible. It will have its challenges, but this is the case in changing anything we are used to. With time and consistent effort, we can grow more accustomed to it and its level of ease can increase.
The strategies in the list below are some things you can practice to overcome this way of thinking:
Be aware of your thoughts
Sometimes out of habit, we automatically tend to view things in certain ways. This could perpetuate unhealthy thinking patterns. Being aware and identifying your thoughts are some of the first steps to change certain ways you think. When you begin observing your thoughts you can notice patterns. Acknowledge the presence of these thoughts- this doesn’t mean accepting what they say, just that they are there in your mind.
Alter the content of your thoughts
Once you’ve acknowledged these thoughts the next step is to replace them with healthier alternatives.
1. Replace the words you use
Since black and white thinking is characterised by viewing things in extremes this can be done by neutralising the thought and finding its middle ground, for example. Using words (such as extreme adjectives and adverbs like ‘never’, ‘always’) can sometimes influence our attitudes towards what we’re describing. So instead of using strong vocabulary to label situations, opt for milder versions.
2. Reason with your thoughts
This is especially true for thinking traps as they cause thoughts that are irrational and exaggerated in nature. For instance, imagine the scenario where you are late to a party hosted by your friend and everyone had to wait for you. Thinking in black and white might make you believe you’re an irresponsible and awful friend for doing that. And it can cause negative emotions and self-punishing thoughts to arise.
Reasoning with yourself can help to avoid or manage this. You might be fixating on what happened and considering yourself an awful person because of it. But you won’t be looking at the broader picture which consists of all the times you’ve been a good friend. Remembering this may not alleviate whatever guilt you may feel about the situation and won’t take the accountability away from you. However, it will provide evidence showing that you are not an awful friend and that one event doesn’t determine that. You can hold yourself responsible and feel remorse without having to beat yourself up about it.
List out other possibilities
Given that polarised thinking can produce either of two outcomes, coming up with more of them could lower the chances of thinking in black and white. When you feel yourself engaging in this thinking trap, instead of being carried away by it, think of all the other possibilities that can occur. It can widen your perspective and not restrict it to just ‘this’ or ‘that’.
Look for proof behind your thoughts
Finding evidence is another one of the strategies that help address this thinking trap. It allows you to determine how accurate your thoughts are. There are occasions where we think in certain ways out of habit instead of having a genuine reason to do so. Because of this, things may not be as accurate in reality as our thoughts make them out to be. All or nothing thinking consists of exaggerated thoughts. So, for example, we can ask ourselves the reasons why we ‘hate’ something instead of just ‘dislike’ it, or why we are certain that something is going to be a failure than a success. This can make us evaluate if we have substantial evidence to support our thoughts.
Use social support to guide you
Oftentimes, looking outside our personal bubbles and reaching out to others around us or putting ourselves in their shoes can prove to be quite helpful strategies and make a big difference in our thinking.
1. Talk to someone about it
Getting someone else to weigh in on what you’re going through is an example of how to use the impact of others to combat black and white thinking. Doing this can bring in another perspective on the matter. They may see things differently than you and communicating this can help widen your own view on the situation. There are times where it is difficult to tell ourselves something other than what we believe at that moment. Additionally, we might not be able to think of other things to tell ourselves either. It is in times like these that speaking to someone we are comfortable with can help. Since they will be seeing the matter from an external angle- as opposed to being at the centre of it- they are most likely to have a better view.
2. Talk to yourself like you do with a loved one
How we talk with others- especially those we love and care about- often contrasts from how we speak to ourselves, sometimes over the same thing. We tend to be more critical and harsh in our self-talk. This can not only be unfair to us but also unhealthy. It sometimes becomes a habit and can just expose us to harmful negativity.
One way that can be useful for managing black and white thoughts is to ask if what you’re saying to yourself is something you would say to someone you cared about. For instance, would you tell someone else they looked horrible if they actually looked okay? Chances are you would not. If it is not something you would tell them or want them to believe, you most likely should not be telling it to yourself either.
Engage in mindfulness
Mindfulness is widely stated as being one of the most helpful practices for numerous difficulties people face. Mental health services have been increasingly incorporating it into their practice due to the benefits it has shown in dealing with related issues as well.
To put it simply, mindfulness is the ability to be present in the moment and bringing attention to it. It increases our awareness of our surroundings plus our thoughts and actions. Due to this, we can view our thoughts better. It also allows us to judge our thoughts without being influenced by our emotions or reacting to them. This is often because our bodies and minds grow calmer and our clarity over situations increases as a result of engaging in mindfulness. Managing and reframing our thoughts become easier to do. And this can be very beneficial.
Get the help of a professional
Even though the strategies mentioned may help with all or nothing thinking, seeking out professional help is never a bad idea. Therapies, such as cognitive behavioural therapy (CBT), are designed to address maladaptive thoughts and behaviours. Mental health professionals such as therapists and counsellors will collaborate with you to identify areas in your thinking, for example, that need to be addressed. They will devise personalised treatment plans based on what needs addressing and the personal goals you wish to achieve. The goal of therapy is to ultimately enable people to alter their thoughts and behaviours by themselves. Therefore, you will be introduced to ways and means that help you get there.
Chapter 3:
Final Note
It is the nature of cognitive distortions such as black and white thinking to adversely impact the lives of those having them, and even those around them. If left unattended it only continues to create further difficulties for people and becomes more deep-rooted within them. Thinking traps are not unusual occurrences, many of us are subject to them without even knowing. However, attempting to overcome it and staying dedicated to doing so is of great importance and our responsibility.
The strategies listed above can get you started and even help you attain success in defeating this thinking trap. Just remember that practice and consistency are vital keys. If you keep at it you will get there, and don’t forget to be kind to yourself along the way too!