SchwarzWeißDenken

SchwarzWeißDenken, often translated as black-and-white thinking, refers to a cognitive distortion in which people view experiences, people, or outcomes in strict dichotomies with little to no middle ground. It hinges on all-or-nothing judgments, such as labeling events as either perfect or a complete failure, and people as either entirely good or entirely bad.

In psychology, SchwarzWeißDenken is regarded as a form of cognitive distortion commonly addressed in cognitive-behavioral therapy (CBT). The concept of distorted thinking, including dichotomous thinking, was developed within Beckian cognitive theory in the mid-20th century and has been popularized in self-help and clinical practice by authors such as David D. Burns. It is taught as a mechanism that can amplify negative emotions and hinder adaptive problem solving.

Typical examples include believing that a single setback invalidates one’s abilities, or that a person’s worth depends on a single quality or action. This style of thinking can extend to situations, relationships, and self-evaluation, reducing nuance and increasing emotional reactivity.

Consequences of SchwarzWeißDenken include persistent mood disturbance, rigidity in beliefs, and impaired ability to adapt to change. It often maintains or worsens conditions such as depression and anxiety and can contribute to interpersonal conflicts when others are perceived through an all-or-nothing lens.

Treatment and management focus on cognitive restructuring, behavioral experiments, and skills to recognize and modify dichotomous thoughts. Techniques include examining evidence for and against extreme thoughts, generating more balanced explanations, and practicing gradual exposure to ambiguity. Mindfulness and acceptance strategies can also support reducing reliance on binary judgments. Related concepts include all-or-nothing thinking and dichotomous thinking.