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All or Nothing Thinking Errors

Mental Health Counselling for All or Nothing Thinking – Available in Wolverhampton and Online

All or nothing thinking is also known as ‘black or white’ thinking in that a person with these thinking errors tends to see things in these two polar opposite terms – things are either ‘fantastic’ or ‘dire’, people either ‘love me’ or ‘hate me’ and I’m a ‘success’ or a ‘failure’.

all or nothing thinking errors - man looking down at boots

This type of thinking can lead directly to extreme emotions and behaviours and is one of the most common thinking errors we come across in the clinic.

Examples of All or Nothing Thinking

You’re on a diet and have decided to eat more healthily. You’re doing really well for the first two weeks but on Saturday you ‘caved-in’ and ate a doughnut. All or nothing thinkers are likely to conclude the the whole diet is a complete failure and you might as well go and eat the other five doughnuts in the pack.

You’re studying for your degree and with only two modules to go to graduate you fail a module. All or nothing thinking leads you to decide the the entire idea is a bad one and that you’re just not good enough to get a degree and it’s all been a waste of time.

Managing All or Nothing Thinking

all or nothing thinking thermometer metaphor

Try to see your thinking patterns more like how a thermometer works. A thermometer doesn’t indicate just ‘hot’ or ‘cold’, but instead gives you the temperature in a wide range of degrees with ‘freezing’ sitting at one end at zero degrees, ‘boiling’ at another end at one hundred degrees and then ninety eight other readings that are neither boiling or freezing!

Be Realistic

Nobody gets through life without ever making a mistake. One doughnut doesn’t ruin a diet or mean your eat unhealthily. Refocus on your goal, forgive yourself for this minor mishap and get back onto your diet.

Develop ‘Both-And’ Thinking

All or nothing thinking excludes two opposites by definition, so try to develop the reasoning skills to accept that opposites can co-exist.

You can BOTH be on a diet AND still eat the odd doughnut.

You can BOTH get a degree AND fail a module or two along the way.

All or nothing thinking has the ability to sabotage even the best thought-out goal seeking activity as you are far more likely to quit if the slightest ‘hiccup’ is interpreted as being a ‘complete failure’.

Transform Your Thinking & Overcome All or Nothing Thinking

Transform your thinking and overcome All or Nothing Thinking banner

If you’re committed to overcoming your All or Nothing Thinking problems then we highly recommend following our Advanced Tranceformental CBT programme with Paul. Tranceformental CBT is available as Online Therapy if required.

The Tranceformental programme is a highly successful & pragmatic mental health counselling course, run over 10 sessions, that will teach you everything you need to know to understand your problem, identify how unhelpful thinking and limiting beliefs might be reinforcing the issue, and then show you how to make any changes to your All or Nothing Thinking or maladaptive safety behaviours that you may have developed as part of your coping strategies.

Our Tranceformental CBT programme is an evidence-based, research supported approach used by mental health practitioners around the World.

Alternative Therapy Options for All or Nothing Thinking

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Although our preferred form of mental health counselling for All or Nothing Thinking is Tranceformental CBT we also offer alternative psychotherapies for those who might prefer a different approach.

These include:

  • Psychodynamic therapy which focuses more on emotional problems and relies on the Therapeutic Relationship to bring about change. Available with Paul.
  • General Counselling which is less structured but still provides a safe and non-judgmental environment to discuss issues which is therapeutic in its own right.
  • Hypnotherapy is an alternative form of therapy that can be applied to a very wide range of problems and is available with Joan.

Free Initial Consultations for All or Nothing Thinking

Free initial consultations for All or Nothing Thinking banner

We offer all prospective clients an initial consultation to discuss your All or Nothing Thinking prior to commencing any treatment plans.

The consultation is free and lasts around 50 minutes.

During this consultation we will discuss the various options that are available to you and make a considered recommendation based on your individual personal circumstances.

Initial consultations are also available as part of our online therapy service.

At TranceForm Psychology we recognise the importance of the therapeutic relationship in helping people to bring about effective change, so its important to be able to ‘meet’ to discuss our change programmes BEFORE proceeding.

Our policy is to help people make a fully balanced & considered decision about undertaking work with us, including both the financial and personal implications.

Buy Our Self-Help Book

The Restrictive Realities of Belief is Paul's recently authored self-help book containing everything you need to know about how mental health problems are 'realised' through the socio-cultural beliefs that we acquire over our lifetimes and what you can do to bring about effective change.

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You can read a synopsis of what this book is all about on this page:

The Restrictive Realities of Belief - Book

It is currently available as a 307 page A4 PDF file for just £19.99 which you can purchase here using PayPal. Your copy of the book will be sent by e-mail.


Tranceformental CBT banner

For most mental health problems we recommend following our 10 session Tranceformental CBT Programme to overcome a wide range of mental health and behavioural problems.

Cognitive Behavioural Therapy is a proven, evidence-based form of mental health counselling for developing a fundamental understanding of the dynamics of your problem, but also for learning new coping skills and strategies for sustainable change over your life.

The full course costs £795 which you can pay for on our fees page.

Tranceformental CBT is available On-line as well as a one-to-one format in the clinic.

Visit Online Counselling for more details.

Online counselling with Paul Lee on laptop

Contact Paul Lee BSc. MSc. MIAEBP

Read about Paul

Psychologist paul lee in shrewsbury

Hi, I have both Bachelor's and Master's degrees in Psychology & specialise in the following therapeutic modalities:

Tranceformental CBT

Happiness Coaching

Psychodynamic Therapy

Call me on 07434 776125

or e-mail me on:

paul@tranceformpsychology.com

Contact Joan Lee D. Hyp. MIAEBP

Read about Joan

Hypnotherapist Joan Lee in her clinic

I specialise in the following therapies:

Hypnotherapy

Brain Working Recursive Therapy

Analytical Therapy

I also offer a complete programme which combines mindfulness, meditation and hypnotherapy

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Complete Wellness Programme

Call Joan on: 07434 776504

e-mail:

joan@tranceformpsychology.com

Want to Find Out More?

Then Get in Touch Today.

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