Binary Thinking: You’re Either With Me or Against Me
When providing psychoeducational lessons on Rational Emotive Behavior Therapy (REBT), I teach people about the ABC model of self-disturbance (how people upset themselves through use of irrational beliefs). Now, I’ll address a finer point of this psychotherapeutic model of wellness.
For context, REBT uses the ABC model to illustrate how when an undesirable Action occurs and you Believe an unhelpful narrative about the event, it’s your unfavorable assumption, not the occurrence itself, that causes an unpleasant Consequence. That negative outcome is disturbance.
In particular, there are four predominate irrational beliefs which people often use to disturb themselves: global evaluations, low frustration tolerance, awfulizing, and demandingness. When contemplating these unproductive Beliefs, think of the acronym GLAD.
It’s worth noting that the two forms of should, must, and ought-type demands with which people most often self-disturb are associated with use of absolutistic and conditional should beliefs. Generally speaking, these serve as rigid commands used toward oneself, others, and life.
An absolute must narrative is, “You absolutely must do as I say!” A conditional should narrative is, “Either you should do as I say, or you should be punished!” Significantly, in REBT literature, demandingness of this sort is said to function as a primary appraisal mechanism of disturbance.
Global evaluations (i.e., self-downing, other-downing, and life-downing), low frustration tolerance (also known as frustration intolerance), and awfulizing (e.g., terrible, horrible, etc.) function as secondary appraisal mechanisms. Together, GLAD will make you sad or mad, etc.
Noteworthy, with my approach to care for mental, emotional, and behavioral health (collectively “mental health”), I invite people to consider mental scripts which are rational (in accordance with both logic and reason) – especially regarding events which correlate with strong feelings.
Logic is the interrelation or sequence of facts when seen as inevitable or predictable, and reason is a statement offered in explanation or justification. As such, I often use syllogisms (deductive schemes of formal argument consisting of a major and a minor premise and a conclusion).
Importantly, a syllogistic statement, proposition, or belief may be logical while simultaneously unreasonable. In this case, even though the logic consequentially follows (the conclusion is a necessary and inevitable result of previous facts or premises), it’s considered irrational.
While still functioning as prescriptive rather than descriptive, flexible use of recommendatory, preferential, ideal, empirical, moral and ethical, and legal ought beliefs won’t inevitably cause disturbance, as they may align with distress. Thus, rigidity versus flexibility makes a difference.
As well, a rigid form of irrational belief results in self-disturbance (e.g., rage) while a flexible form of rational belief results in self-distress (e.g., righteous indignation). Ergo, what one thinks, feels (i.e., emotions and sensations), and behaves reveals what type of beliefs are being used.
Addressing how people upset themselves with unhelpful attitudes, the ABC model incorporates Disputation of unproductive philosophies of life in order to explore Effective new beliefs. Whereas rigid beliefs cause self-disturbance, flexible beliefs result in an un-disturbed condition.
Remarkably, natural forms of distress are tolerable (e.g., mild anxiousness, sorrow, frustration, annoyance, disappointment, etc.). Even though unnatural forms of disturbance are also tolerable (e.g., enragement), my approach to REBT seeks the outcome which is more likely to be endured.
Now, I offer a finer point of understanding in regard to the ABC model. In particular, I invite you to consider use of a disjunctive syllogism—a conditional form (rational or irrational) that uses a disjunction with two alternatives (disjuncts), eliminating one, and forcing the conclusion.
Form –
Either p, or q; not p; therefore, q.
Example –
Major premise: Either you’ll practice REBT, or you’ll continue self-distressing or self-disturbing.
Minor premise: You won’t practice REBT.
Conclusion: Therefore, you’ll continue self-distressing or self-disturbing.
Provided that you comprehend how disjunction can impact beliefs, I’ll now offer another disjunctive syllogism for your consideration. Before doing so, some context is necessary. According to the American Psychological Association, splitting is thusly defined:
[I]n Kleinian analysis and Fairbairnian theory, a primitive defense mechanism used to protect oneself from conflict, in which objects provoking anxiety and ambivalence are dichotomized into extreme representations (part-objects) with either positive or negative qualities, resulting in polarized viewpoints that fluctuate in extremes of seeing the self or others as either all good or all bad.
This mechanism is used not only by infants and young children, who are not yet capable of integrating these polarized viewpoints, but also by adults with dysfunctional patterns of dealing with ambivalence; it is often associated with borderline personality disorder. Also called splitting of the object.
Splitting is sometimes referred to as binary (something made of two things or parts) thinking (the action of using one’s mind to produce a thought—something, such as an opinion or belief, in the mind). Also called black-and-white thinking, one source further states of splitting:
Splitting, also called binary thinking, dichotomous thinking, black-and-white thinking, all-or-nothing thinking, or thinking in extremes, is the failure in a person’s thinking to bring together the dichotomy of both perceived positive and negative qualities of something into a cohesive, realistic whole. […]
Splitting creates instability in relationships because one person can be viewed as either personified virtue or personified vice at different times, depending on whether they gratify the subject’s needs or frustrate them. This, along with similar oscillations in the experience and appraisal of the self, leads to chaotic and unstable relationship patterns, identity diffusion, and mood swings.
Herein, binary thinking has been addressed regarding people with mental disorders. Nevertheless, forms of this unproductive thinking are also used by people without any apparent mental health dysfunction.
For example, on his third studio album, Redemption (2018), rapper Jay Rock released the song “WIN” that featured lyricist Kendrick Lamar, and which was coproduced by Vinylz, Boi-1da, and CT. On the track, Jay Rock states, “You[’re] either with me or against me.”
The distorted inference in this belief is that anyone whose thoughts or actions aren’t aligned with Jay Rock’s is worth of an apparent negative value judgement (an assessment of individuals, objects, or events in terms of the values held by the observer rather than in terms of their intrinsic characteristics objectively considered).
As an example, if you aren’t with Jay Rock, then you’re a bad person who’s against him. This inferred global evaluation is one of the core irrational beliefs in REBT. Also, it further implies that one absolutely shouldn’t be against the rapper. Now, let’s plug the belief into a syllogism.
Form (disjunctive syllogism) –
Either p, or q; not p; therefore, q.
Example –
Either you’re with me (p), or you’re against me (q). You’re not with me (p). Therefore, you’re against me (q).
Although this belief follows logical form, I argue that it isn’t reasonable. Specifically, it unhelpfully infers a global evaluation and implies an unproductive demand. Therefore, this sort of unfavorable binary thinking is irrational.
Now, I invite you to consider whether or not you use splitting, binary thinking, dichotomous thinking, black-and-white thinking, all-or-nothing thinking, or thinking in extremes. Do you find that your interests and goals are well-served by using these forms of irrational belief?
If not, and you’re looking for a provider who tries to work to help you understand how thinking impacts physical, mental, emotional, and behavioral elements of your life, then I invite you to reach out today by using the contact widget on my website.
As the world’s foremost hip hop-influenced REBT psychotherapist, I’m pleased to try to help people with an assortment of issues from anger (hostility, rage, and aggression) to relational issues, adjustment matters, trauma experience, justice involvement, attention-deficit hyperactivity disorder, anxiety and depression, and other mood or personality-related matters.
At Hollings Therapy, LLC, serving all of Texas, I aim to treat clients with dignity and respect while offering a multi-lensed approach to the practice of psychotherapy and life coaching. My mission includes: Prioritizing the cognitive and emotive needs of clients, an overall reduction in client suffering, and supporting sustainable growth for the clients I serve. Rather than simply trying to help you to feel better, I want to try to help you get better!
Deric Hollings, LPC, LCSW
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