Sarah believes that if she doesn’t score perfectly on her final project, it means she’s a complete failure and will never succeed in anything. Which cognitive distortion is Sarah exhibiting?
a. Dichotomous thinking
b. Mental filtering that produce memory loss for positive events.
c. Mind reading
d. Control beliefs
The correct answer and explanation is:
The correct answer is a. Dichotomous thinking.
Dichotomous thinking, also known as “black-and-white” thinking, is a cognitive distortion where a person sees situations or outcomes in extreme, all-or-nothing terms. In Sarah’s case, she is interpreting a less-than-perfect score as evidence of complete failure, with no middle ground or possibility for improvement. This all-or-nothing thinking doesn’t account for the complexity of her situation, such as the possibility of learning from mistakes or the idea that one setback does not define her overall success or ability.
Cognitive distortions like dichotomous thinking can negatively affect mental health, leading to increased stress, anxiety, and feelings of helplessness. Sarah is likely to experience heightened anxiety about her performance because she is tying her worth to the outcome of a single project, rather than viewing it as part of a larger picture that includes other successes and opportunities for growth.
In therapy, particularly Cognitive Behavioral Therapy (CBT), individuals are encouraged to recognize and challenge these cognitive distortions. For example, Sarah might be taught to reframe her thinking by acknowledging that no one is perfect, and that a less-than-perfect score on one project does not make her a failure. Instead, it could be seen as a learning opportunity or as part of a broader process toward success.
By understanding that situations are rarely entirely good or bad, Sarah can learn to cultivate a more balanced and realistic outlook, which can improve her self-esteem and ability to manage challenges in a healthier way.