Cognitive distortions. dichotomous thinking

Dichotomous thinking and overgeneralization are two common cognitive distortions that oversimplify reality and draw broad conclusions from limited evidence, often contributing to anxiety and a negative view of the world and oneself.

Dichotomous (All or Nothing) Thinking

Dichotomous thinking, also known as polarized or "black and white" thinking, is the tendency to view situations, people, or one's own qualities in extreme, opposing categories, without appreciating the nuances or degrees in between.

Things are perceived as either completely good or completely bad, an absolute success or a total failure, perfect or a disaster.

For example, a person with this pattern might think, "If I don't get the top grade on this test, I'm completely useless," or "If my partner doesn't agree with me on this, it means they don't love me at all."

This way of thinking is problematic because reality rarely fits these extremes.

It creates unrealistic expectations, makes it difficult to manage frustration (since anything less than perfect is considered a failure), and can lead to harsh judgments about oneself and others.

Overgeneralization. Conclusions from Isolated Facts

Overgeneralization is the distortion of drawing a negative, blanket conclusion from a single incident or limited evidence.

You take an isolated negative event and assume it will always be repeated or apply to all similar situations.

Words like "always," "never," "everything," or "nothing" are often used.

For example, if a person is rejected for a job interview, they might overgeneralize, thinking, "I'll never get a job" or "I always fail at interviews."

If they have a bad experience in a relationship, they might conclude, "All relationships are destined to fail" or "No one will ever love me."

This distortion leads to a pessimistic and limiting view of the future and one's abilities, since a single negative event becomes evidence of a general, unchanging pattern.

Both distortions, dichotomous thinking and Overgeneralization are important targets of cognitive restructuring, as shifting them toward more flexible, nuanced, and evidence-based thinking can significantly reduce anxiety and improve well-being.