Addiction recovery is a challenging journey that requires patience, self-awareness, and a willingness to embrace change. However, certain mindsets can hinder this process, one of which is absolute thinking—also known as black-and-white or all-or-nothing thinking.
This type of thinking can create rigid, unrealistic expectations, making it harder to navigate the complexities of recovery. It is essential to know what absolute thinking is, how it can be detrimental to recovery, and how to develop a more flexible and balanced mindset.
What Is Absolute Thinking?
Absolute thinking refers to a cognitive distortion where individuals perceive situations, themselves, or others in extreme, binary terms. Things are either “all good” or “all bad,” with no middle ground.
This type of thinking often manifests as “always” or “never” statements. For example, a person might think, “If I relapse once, I’ve failed completely,” or “I can never make a mistake in recovery.”
In addiction recovery, this mindset can lead to feelings of failure or hopelessness when small setbacks occur. Instead of recognizing that recovery is a process filled with ups and downs, those who think in absolutes may view a minor mistake as a complete failure, triggering a cycle of guilt, shame, and potential relapse.
3 Ways Absolute Thinking Is Harmful in Recovery
While recovering from addiction, having a balanced and adaptable mindset is crucial for long-term success. Unfortunately, absolute thinking can sabotage this process in several ways:
1. Unrealistic Expectations
Absolute thinking often leads to unrealistic expectations, both about the recovery process and oneself. Recovery is not a linear path, and there will be challenges along the way. When someone adopts an all-or-nothing mindset, they might expect to remain completely free from temptations or setbacks. Any slip-up, no matter how small, can then be interpreted as a total failure, leading to feelings of discouragement.
For example, an individual might think, “If I have one drink, I’ve ruined my sobriety forever.” This thinking ignores the reality that recovery is a journey, not a one-time event, and small missteps do not define the entire process.
2. Increased Risk of Relapse
When people think in absolutes, they are more likely to experience intense feelings of guilt or shame after a mistake or relapse. This can create a dangerous spiral where a single setback is viewed as the end of the recovery journey. Instead of reaching out for help or viewing the setback as an opportunity to learn and grow, they might give up entirely, believing they are beyond help.
Addictive thought patterns can lead to destructive behavior. For instance, a person who has had one slip might say, “I’ve already messed up, so I might as well keep drinking or using.” This kind of thinking increases the risk of total relapse.
3. Difficulties in Maintaining Long-Term Recovery
In order to maintain long-term recovery, it is essential to develop resilience and flexibility. Absolute thinking, however, can make it difficult to stay on course. If someone believes they must be perfect in their recovery or that any mistake means they’ve failed, they are setting themselves up for frustration and disappointment. Over time, this mindset can lead to burnout or feelings of hopelessness, both of which are counterproductive to sustained recovery.
Those who adopt an all-or-nothing thinking addiction pattern often struggle to celebrate small victories or progress because they are focused only on the end goal, missing the important steps along the way.
How to Develop a More Flexible and Balanced Approach to Recovery
Shifting away from absolute thinking and toward a more flexible mindset is crucial for lasting recovery. Here are some strategies to help break free from thinking in absolutes and develop a healthier, more balanced approach:
The first step in overcoming absolute thinking is awareness. Pay attention to the language you use when thinking or talking about your recovery. If you catch yourself using words like “always,” “never,” or “completely,” stop and evaluate whether these thoughts are realistic. Challenge them by asking yourself if there’s any evidence to the contrary.
Being kind to yourself is essential during recovery. No one is perfect, and expecting perfection only sets you up for disappointment. When you make a mistake, instead of falling into the trap of absolute thinking, practice self-compassion. Remind yourself that recovery is a process and that setbacks are part of the journey. By learning to forgive yourself, you can reduce the chances of giving in to negative addictive thought patterns.
Break down your recovery into smaller, manageable goals. One of the reasons absolute thinking is so harmful is because it encourages extreme, unachievable goals. Celebrate each small victory, whether it is attending a support group meeting or resisting a craving. These incremental achievements will help you stay motivated and reinforce the belief that progress is possible.
Learning to think in the gray areas, rather than in black-and-white terms, is vital. Recovery is not about being perfect or being a failure—it is about making steady progress over time. Embrace the idea that recovery is filled with complexities and nuances. Some days will be harder than others, but that doesn’t mean you’re failing. It means you’re human.
Seek support from others who understand your experience with absolute thinking. Talking to a therapist, joining a support group, or even confiding in a trusted friend or family member can help provide perspective. Sometimes, it takes an outside voice to help you see that your thoughts may not be as accurate or extreme as they seem.
Break Free From Absolute Thinking and Start Your Recovery at Lumina Recovery
Absolute thinking can be a significant barrier to recovery. When someone falls into the trap of black-and-white thinking, they often set unrealistic expectations, experience heightened feelings of failure, and increase their risk of relapse.
Recovery is a journey, and it is okay to experience setbacks along the way. By letting go of thinking in absolutes and embracing a more flexible mindset, you can create a healthier path toward long-term sobriety.
At Lumina Recovery, our therapy programs, including cognitive behavioral therapy (CBT), individual therapy, and hypnotherapy, are designed to help individuals break free from absolute thinking and develop healthier, more flexible thought patterns essential for long-term recovery.
For personalized support and guidance in overcoming absolute thinking and addiction, contact Lumina Recovery today.
