Polarized thinking, a cognitive distortion

Let’s first say that polarized thinking is a cognitive distortion. This means that it is an error in reasoning. which we incur without realizing it. We misprocess the information that reality provides us and this leads us to experience some type of emotional disturbance.

Cognitive distortions were described by Albert Ellis and Aaron Beck. In general, they are defined as erroneous beliefs that lead to dysfunctional mood states.. That is, irrational fears or unfounded sadness, etc. Polarized thinking is one of those types of cognitive distortion.

What there is in polarized thinking is an extreme simplification of reality. Things are black or white, good or bad, etc.. It is not possible to see the nuances that exist between one extreme and the other. Whoever has this type of distortion feels comfortable placing reality at one of the extremes. Why happens? How to overcome it? Let’s see.

The characteristics of polarized thinking

The main characteristic of polarized thinking is the tendency to generalize and encompass different realities under the same category. That is why the favorite words for those who think this way are the most categorical: always, never, everything, nothing, etc. They do it automatically. They have to put any isolated fact that comes to them in one of those boxes.

The worrying thing is that these extreme categories are, in general, very negative . They use them to reiterate the existence of something bad. Among those who think this way, expressions like “everything goes wrong” or “they always end up taking advantage of me” are common. And reasoning like that.

For those who have polarized thinking, it is as if nuances or middle points did not exist.. They build a good part of their identity on those strong classifications and look for a way to place everything there. And even if reality proves them wrong, they refuse to abandon their radicalization.

Why does this cognitive distortion appear?

In general, polarized thinking is a characteristic of those who adopt a position of victimhood before life. Nobody does this just because, on a whim. It is an emotional blockage that is the product of poorly resolved experiences. At the bottom of it all there is the idea that “bad things” have happened to one and that one did not deserve it.

The victim assumes himself as a passive object of circumstances or “destiny.” And she denies it. He does not believe that he has any control over either the negative events he has experienced or the way he has handled them. She assumes that she has been the passive recipient of harm and that she cannot do anything about it.

It is then a blockage of emotional development. These types of people continue to see themselves as a child. They have not discovered tools or acquired resources that they can use to overcome many of their difficulties. In return, they project their complaint and adopt polarized thinking as a support for their existential position.

Consequences of polarized thinking

When a person clings to a way of thinking they can end up drawing the wrong conclusions from the people they interact with. Furthermore, by addressing the conflicts he has with others he loses the opportunity to negotiate and commit to the solution.

These types of thoughts can cause people to make decisions without reflecting on the consequences it will have on them and others. For example, they can:

Suddenly moving people from the category of “good people” to that of “bad people.” Quitting a job without thinking it through. Ending a relationship because the other person is no longer good, but bad. Does not accept shades of gray in relationships. Avoid solving a problem.

Being in a relationship with someone who thinks this way is really very complicated, due to the repeated emotional changes they suffer and their constant oscillation between idealizing and devaluing the other.

Polarized thinking can also prevent a person from learning. Or “I’m good at learning,” or “I’m bad at learning.” If the person clings to the fact that he is bad at learning, he will surely feel incapable and will stop making efforts to consolidate new learning because “there is nothing to do. I’m bad at this. Why try?”

Going from one extreme to another can have repercussions on eating habits. One study found a connection between eating problems and polarized or dichotomous thinking. Thinking in black and white can make the individual:

See certain foods as good or bad. Perceive your body as perfect or disgusting. Choke and purge and have all or nothing cycles.

The investigations have also found that polarized thinking can lead to having rigid dietary restrictions, making it difficult to maintain a healthy relationship with food.

Is polarized thinking a symptom of some mental disorders?

A study has discovered that polarized thinking is at the heart of the problems that many people with borderline personality disorder have in their relationships.

Some psychologists They also believe that people who have OCD They tend to think in all-or-nothing patterns, since putting something in a firm category can give them a sense of control.. Polarized thinking causes them to maintain rigid perfectionism, which can make it difficult to get help.

Likewise, it has been observed that people vulnerable to anxiety and depression They may tend to think in absolute terms. A study that people with anxiety and depression more frequently use “absolutist” language. Researchers have noted that black and white thinking is present when people deal with anxiety and depression.

Overcome polarized thinking

This type of thinking is not only a cognitive error, but implies previous unresolved difficulties. Overcoming it means assuming a new perspective regarding our own history and what we are now, what we can now.. Adopting the position of victims of circumstances also implies a gain: it exempts us from responsibilities. And, of course, to get out of there we basically have to accept that we are responsible for what happens to us, but, above all, for the way in which we approach it.

A good way to start is by noticing these automatisms. Turn on an alarm every time we pronounce categorical words such as “never”, “always”, “everything”, “nothing”, etc. Then, stop to evaluate how reasonable the statement we are making in this regard is.

We can also apply the following strategies:

Separate what we do from what we are. When we equate our performance on a single metric with our overall value, we become vulnerable to polarized thinking.Make a list of options: This exercise is about writing down as many options as possible when black and white thoughts have us trapped.Have reminders: When polarized thinking paralyzes us we can say the following reminders: “There are several ways I can solve this problem” “I will make a better decision if I take the time to get more information”…Discover what others think. Black and white thinking can prevent us from seeing things from another person’s perspective, so asking others what they think can help us see the situation differently.

Beyond all this, it is important to think about those situations of which we feel like victims.. Perhaps a relationship that causes us discomfort, or a job that we perceive as excessively demanding.

Finally, is the only option we really have to endure and resist? Or perhaps, we know that there are other options, but we are afraid to choose them? Perhaps polarized thinking is an indicator that we are not taking ourselves seriously enough. Maybe we need space and time to think about what happens to us.

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