Hello!
How has your week been? This week has been one of those ones that has thrown up a number of curve balls for me. When this happens it is easy for me to slip into dichotomous thinking. You might be more familiar with the term black and white thinking which it is sometimes called. Basically, it is a cognitive distortion where we view the world in extremes, dividing experiences, people, and situations into two opposing categories: good or bad, right or wrong, all or nothing. This type of thinking is characterised by a lack of flexibility and the inability to consider alternative perspectives or shades of grey.
As a problem arose I found I was only coming up with two options in the immediate term and neither seemed great. It was only after I did some deep breathing, reflected and on more than one occasion talked to someone else about the situation that I came up with a solution that while it wasn’t perfect, it wasn’t black or white, was a little grey and would work much better.
I am not sure I will ever prevent myself from falling into this way of thinking but there are some simple ways I can help limit it and its impact:
Recognise the patterns - like I did this week, I try to pay attention to when I am tending to think in black and white terms. I try to notice what situations trigger this type of thinking in me and what thoughts go through my mind when I am engaging in dichotomous thinking.
Challenge your thoughts - once I've realised that I am engaged in dichotomous thinking I try to challenge my thoughts by asking questions such as: "Is this really all or nothing?" "Are there any shades of grey in this situation?" "What evidence do I have to support this extreme belief?"
Seek alternative perspectives - like I did this week I make an effort to seek out alternative perspectives by asking others for their opinions. It is often easier for those who are not emotionally connected to the problem to see greater nuance.
Practice mindfulness - I notice that if I have been super busy in my actions and mind, haven’t allocated time to meditation then I fall into the trap of thinking this way more often. Staying in the present moment and being more aware of my thoughts and feelings helps me recognise when I am engaging in dichotomous thinking and bring my focus back to the present.
Practice flexibility - I love routines and love sticking to them so I notice that dichotomous thinking can arise if the problem impacts my routines significantly. Instead of sticking steadfastly to them and making my life harder than it needs to be (eg getting up at ridiculous hours just so I can do my long run on a particular day) I try and come up with alternative options and possibilities before making my decision.
By practicing these techniques, it allows me to break the dichotomous thinking and develop a more balanced and nuanced perspective.
What about you? Do you ever fall into the trap of black and white thinking?
Natural remedies to lower cortisol
Cortisol is a hormone that is produced by the adrenal glands in response to stress. It is often called the "stress hormone" because it helps the body respond to stress by increasing blood sugar levels, suppressing the immune system, and increasing metabolism. In small amounts, cortisol is essential for regulating many bodily functions, but when levels are too high for too long, it can lead to a variety of health problems.
I recently wrote a post on the Adapt Drinks blog about the Symptoms of high cortisol. The post includes information on:
Inter day fluctuations in cortisol
Testing cortisol levels
Symptoms of high cortisol
What causes high cortisol?
And natural remedies for lowering cortisol which I have copied below here for you!
To help prevent high cortisol and to help lower cortisol there are a number of things you can do:
Exercise regularly - exercise can help to reduce stress and anxiety, which can help to lower cortisol levels.
Practice relaxation techniques - techniques such as deep breathing, meditation, and yoga can help to reduce stress and lower cortisol levels.
Get enough sleep - getting enough sleep is essential for regulating cortisol levels and reducing stress.
Eat a healthy diet - diet that is high in fruits and vegetables and low in processed foods can help to reduce inflammation in the body and lower cortisol levels.
Try adaptogenic herbs - many adaptogenic herbs, such as ashwagandha, panax ginseng, schisandra berry and rhodiola, have been shown to help the body adapt to stress and lower cortisol levels. Adapt Drinks Relax contains both panax ginseng and schisandra berry and is a delicious way to imbibe these powerful adaptogenic herbs.
It is important to remember that high cortisol levels can have serious health consequences, so it is always a good idea to speak with a healthcare provider if you are experiencing symptoms of high cortisol. They can help you identify the underlying cause of your high cortisol levels and develop a treatment plan that is tailored to your individual needs.
Have a great weekend (a long weekend for some of us!)
Nic