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CBT Black and White Thinking Worksheet

Amanda Knowles

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On this page, we will provide you with a CBT Black and White Thinking Worksheet It will help you to improve your black and white pattern of thoughts.

What are CBT Black and White Thinking Worksheets?

The Black and white thinking pattern is a cognitive distortion and a common defense mechanism, in which you only see things in two extremes, in black and white, all or nothing, good or worst you don’t see any grey area in between. In this kind of thinking you only see in absolutes, It is a trap and self-sabotaging mindset. It’s limiting and creates extreme and impossible expectations.

How CBT Black and White Thinking Worksheet helps?

By getting to know about these cognitive distortions, you will be able to improve your thinking patterns and mend the ways in which you think negatively. You can replace your negative and dysfunctional thoughts with positive and healthy ways.

Instructions on how to use the CBT Black and White Thinking Worksheet

Understand how the black and white thinking pattern 

You can download this worksheet here.

Other  worksheets you may be interested in

Below are links to a few more worksheets which are closely related to the worksheet above.

CBT Safety Behaviors Worksheet

CBT Worksheet for Social Anxiety



On this page, we provided you with a CBT Black and White Thinking Worksheet, which hopefully helped you improve your black and white pattern of thoughts.

If you have any questions or comments, please let us know.

Mental help Resources

The worksheets on this site should not be used in place of professional advice from a mental health professional. 

You should always seek help from a mental health professional or medical professional. We are not providing any advice or recommendations here.

There are various resources where you can seek help.

You could use Online-Therapy if you feel you need counselling.

If you live in the UK then this list of resources from the NHS may help you find help.

If you live in the USA then you could contact Mental Health America who may be able to assist you further.

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Amanda Knowles

Amanda Knowled is an Applied Psychologist, with a deep interest in psychopathology and neuropsychology and how psychology impacts and permeates every aspect of our environment. She has worked in Clinical settings (as Special Ed. Counselor, CBT Therapist) and has contributed at local Universities as a Faculty member from time to time. She has a graduate degree in English Literature and feels very connected to how literature and psychology interact. She feels accountable and passionate about making a "QUALITY" contribution to the overall global reform and well-being. She actively seeks out opportunities where she can spread awareness and make a positive difference across the globe for the welfare of our global society.