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The "all-or-nothing thinking distortion" is also referred to as "splitting", [20] "black-and-white thinking", [2] and "polarized thinking." [21] Someone with the all-or-nothing thinking distortion looks at life in black and white categories. [15] Either they are a success or a failure; either they are good or bad; there is no in-between.
Cognitive restructuring (CR) is a psychotherapeutic process of learning to identify and dispute irrational or maladaptive thoughts known as cognitive distortions, [1] such as all-or-nothing thinking (splitting), magical thinking, overgeneralization, magnification, [1] and emotional reasoning, which are commonly associated with many mental health disorders. [2]
Abraham Low believed that someone's thoughts were best changed by changing their actions. [40] Adler and Low influenced the work of Albert Ellis, [39] [41] who developed the earliest cognitive-based psychotherapy called rational emotive behavioral therapy, or REBT. [42] The first version of REBT was announced to the public in 1956. [43]
“Intrusive thoughts can be about day-to-day stress, result from low self-esteem, feeling like an imposter in a work setting, having a fight with a friend,” says Abrams.
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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.
On a hot summer day in 1963, more than 200,000 demonstrators calling for civil rights joined Dr. Martin Luther King Jr. for the March on Washington for Jobs and Freedom.