Black-and-White Thinking: Cognitive Distortion #1

“We don’t see things as they are; we see them as we are.“ Black-and-white thinking, also known as all-or-nothing thinking, is a cognitive distortion or thinking error that distorts our reality and contributes to anxiety, depression, and other mental illnesses. In this video, I’ll teach you what black-and-white thinking is and how to change it in order to have better mental health and relationships. Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: Learn more in one of my in-depth mental health courses: Support my mission on Patreon: Sign up for my newsletter: Check out my favorite self-help books: Check out my podcast, Therapy in a Nutshell: Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. About Me: I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life’s direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love If you are in crisis, please contact the National Suicide Prevention Hotline at or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC ---- Music licensed from or Images from (premium license), Pixabay, or Wikimedia commons