Dichotomisation, also referred to as all or nothing thinking refers to the tendency to evaluate one’s persona qualities in extreme black or white categories.
Dichotomisation is a cognitive distortion which means it keeps us from seeing the world as it often is: complex, yet full of all the shades in between.
Most of us engage in dichotomous thinking from time to time, but it becomes a cognitive distortion when we do it on a regular basis. Dichotomisation hurts your physical and mental health, sabotages your career and causes disruption in your relationships.
Certain words can alert you that your thoughts are leaning towards dichotomisation.
Practicing mindfulness helps with minimising dichotomisation. See our previous post on mindfulness.