Cognitive Distortions: All-Or-Nothing Thinking Worksheet

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According to the American Psychological Association (APA), cognitive distortion can be defined as faulty or inaccurate thinking, perception, or belief. (APA, © 2022) 

Often at times, cognitive distortions fuel our anxiety and increase our misery.

This particular worksheet will focus on; ALL-OR-NOTHING THINKING.

All-or-nothing thinking is a cognitive distortion linked to negative thinking, anxiety, and low mood. It also refers to thinking in extremes; you are either a success or a failure.

What Are The Theories Behind This Worksheet?

Cognitive behavioral therapy (CBT) is a problem-solving therapy aimed at helping individuals achieve their goals. 

CBT is used to help individuals recognize their distorted thoughts and learn to question them. Individuals are taught to break the cycle of negativity that could be triggered by negative thinking, and replace it with a healthier, more balanced way of thinking.

All-Or-Nothing Thinking is also known as Polarized Thinking or Black-and-White Thinking. 

How Will This Worksheet Help You?

The aim of this worksheet is to help individuals break free and beat the all-or-nothing mindset.

This can be done by understanding the connection between our thoughts, actions, and emotions.


How Should You Use This Worksheet?

This worksheet should be used by individuals who want to change their maladaptive behavior; identify their negative thinking, recognize these thoughts, and manage their thoughts, actions, and emotions

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American Psychological Association. (© 2022). Cognitive Distortion. Available at:  [Accessed October 05, 2022].


Cognitive Behavioral Therapy. (© 2020). Cognitive Distortions: All-or-Nothing Thinking. Available at: [Accessed December 14, 2022]