TAM+ EP 31: Thinking in Gray: Transforming All-or-Nothing Mindsets in Addiction

Aug 8, 2024

Explore the concept of black-and-white thinking and its detrimental effects on addiction recovery. Understand how this cognitive distortion can limit personal growth and emotional stability. Discover the principles of Dialectical Behavior Therapy and practical steps to cultivate a more balanced mindset. Learn mindfulness techniques to challenge extreme thoughts and appreciate the complexities of life. Embrace self-compassion and flexible language as tools for transforming your recovery journey.

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Intro

00:00 • 3min

Breaking the Black-and-White Mindset

03:00 • 7min

Cultivating a Gray Thinking Mindset

09:42 • 2min

Challenging Dichotomous Thinking in Addiction Recovery

11:52 • 2min

Embracing the Gray: Reframing Recovery

13:38 • 5min

Welcome to the Addicted Mind podcast! Have you ever caught yourself thinking, "I'm either a success or a complete failure"? This episode is for you.

In this episode, we dive deep into the pervasive issue of black-and-white thinking, also known as dichotomous thinking and its impact on addiction recovery. Join Duane Osterlind and Eric Osterlind as they explore how this rigid mindset can create emotional instability and hinder progress. Drawing on principles from Dialectical Behavior Therapy (DBT), they discuss practical steps to move from extreme thinking to a more balanced, nuanced approach. You'll learn mindfulness techniques, how to challenge your thoughts, and the importance of embracing the gray areas in life. By the end of this episode, you'll have valuable tools to help you think more dialectically and support your journey to recovery. Plus, don't miss the downloadable worksheet in the show notes to further your practice!

Download: OVERCOMING BLACK OR WHITE THINKING WORKSHEET

Join Our Deep Dive, where we discuss this episode in depth.

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Key Topics

Understanding black-and-white thinking and its impact on recovery
Introduction to Dialectical Behavior Therapy (DBT)
Practical steps to shift towards dialectical thinking
Importance of mindfulness and self-compassion
Challenging extreme thoughts and seeking clarification
The role of language in shaping our perceptions

Timestamps

[00:00:00] Introduction and overview of black-and-white thinking
[00:02:15] The impact of black-and-white thinking on recovery and relationships
[00:06:15] Why our brains default to black-and-white thinking
[00:08:40] How to become a gray thinker: Practical steps
[00:10:58] Seeking clarification and the role of community support
[00:12:42] Reframing negative thoughts and focusing on positives
[00:14:11] Call to action: Download the worksheet and join the community

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Supporting Resources:

If you live in California and are looking for counseling or therapy please check out Novus Mindful Life Counseling and Recovery Center

NovusMindfulLife.com

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