How to Combat “All or Nothing” Mindset

Cognitive distortions are assumptions we make without having enough evidence to prove the assumptions which makes it difficult to make good decisions. One type of cognitive distortion is an “all or nothing” mindset which can make you think in a positive or negative extreme. Your actions will make you feel like you as a person are a success or a failure – nothing in between.

For example, in an “all or nothing” mindset, when you make a minor mistake at work, that’s all you will focus on. You won’t be able to think about everything you’ve done well and successfully. Instead, your mindset will make you feel like a failure. During this process, your self-esteem can plummet and effect how you see yourself going forward.

To help change that mindset, you have to make an effort to remind yourself that making mistakes is normal and does not mean you’re a failure. You have to change your thought process. So, if you make a mistake at work, take a breath, remind yourself that mistakes are normal and that you are not a failure because of one mistake.

Through cognitive reconstructing, you can rewire how your mindset jumps to extreme results. By understanding you have an “all or nothing” mindset, you can begin to react differently. Your thought patterns can negatively affect your mood and future thoughts about yourself.

To help your mindset, meeting with a counselor can provide you with tried and healthy techniques on how to cognitively reconstruct your negative thoughts. By seeking help, you can begin your journey toward a healthier lifestyle.

For help with your mindset, contact Mercy EAP at (319) 398-6575.