A Rainbow Mindset: The helpful alternative to Black and White Thinking

So often, we find ourselves stuck in black and white thinking- seeing things as either right or wrong, success or failure. Rainbow thinking is about embracing the diversity of thoughts, possibilities, and outcomes. By better understanding when and why we move into black and white thinking, we can expand our horizons and foster genuine understanding, empathy and growth.

Key points about Black and White Thinking

• A rigid and narrow way of thinking that limits perspective and ability to see shades of grey (or rainbow).

• Often leads to "either-or" mindset, which overlooks alternative solutions or compromises.

• Hinders problem-solving and decision-making abilities.

• Can increase conflict and misunderstanding as it often leaves little room for compromise, understanding, or empathy.

• Can lead to strong emotional reactions, stress and anxiety: rigid thinking makes us less able to manage challenges and emotions effectively.

Key points about Rainbow Thinking

• A flexible and balanced mindset- open to a diverse range of thoughts; supporting creativity and inclusivity.

• Understands situations and people are complex and can rarely be divided into neat ‘right or wrong’, ‘good or bad’ categories.

• Encourages open-mindedness- considers different perspectives, ideas and possibilities.

• Reduces conflict- it allows us to see different sides of a situation; encouraging empathy, finding common ground and accepting different viewpoints.

• Supports overall well-being and decreases distress- we feel more able to address challenges, learn from mistakes and think ‘outside the box’.

What can cause black and white thinking?

Stress: 

The body's response to stress, such as the release of cortisol, limits our ability to think complexly and consider multiple perspectives. This can result in simplistic judgments and a narrow perspective.

Upbringing:

 Environments that promote strict rules, absolute beliefs, or an "us versus them" mentality can discourage flexible thinking. E.g. a child raised in a household with a rigid, simplistic distinction between good and bad, right and wrong, may struggle with critical thinking.

Personal experiences: 

Negative experiences or traumatic events can trigger a survival instinct that simplifies our thinking patterns. E.g. A negative experience with one person can lead to bias against an entire group, ignoring individual differences and context.

Underlying psychological factors: 

Some psychological traits or conditions, like eating disorders, obsessive-compulsive disorder, and anxiety disorders, involve rigid thought and behavior patterns. These patterns affect how someone perceives and interprets situations- often leading to thinking in absolutes.

Perfectionism: 

Perfectionism can make someone inclined to see things as either completely right or completely wrong, without any middle ground. The combination of perfectionism and black and white thinking can exacerbate unrelenting high standards that are common in perfectionism.

Societal influences: 

Certain cultural, religious, political, and societal factors can cause black and white thinking by creating rigid belief systems and polarizing ideologies that ignore complexity, critical thinking, and the recognition of diverse perspectives.

Neurodivergency: 

Black and white thinking is a common trait among neurodivergent individuals. It affects various aspects, including the interpretation of emotions, a strong focus on specific interests, and rigid thought patterns.

An Example of Rainbow Thinking!

While generally unhelpful, there are some situations where black and white thinking may help us:

• Safety: Can help with decision-making and immediate responses- potentially protecting ourselves or others.

• Ethical principles: When facing moral dilemmas, it can help us stick to our beliefs, values and boundaries.

• Clear rules: In matters of safety, abuse, or discrimination, a black and white stance helps to create clear rules, guidelines, and consequences.

• Simplification: It can break down complex decisions into clear cut choices- particularly helpful when faced with overwhelming or complicated scenarios.

*Black and white thinking might have limited benefits in these contexts, but embracing flexible thinking and considering a range of perspectives is generally more beneficial.

Ideas for increasing rainbow thinking

Practice Mindfulness

Observing thoughts and emotions without judgment helps us realise our biases and judgments, and how they affect how we see things. It makes us more aware of our thoughts, emotions, and the present moment, promoting acceptance instead of making judgments or labeling things as good or bad.

Self-care and Stress Management

Managing stress allows more mental space to think flexibly, and reduces the tendency towards black and white thinking. Engage in activities that reduce stress and promote well-being.

Reflect

Reflect on and investigate your beliefs to increase self-awareness and a flexible mindset. How do your biases and previous experiences influence how you think and form opinions?

Cultivate Curiosity

Ask questions and seek to understand, rather than judge. For e.g. instead of seeing mistakes as a “failure”, we might ask how they could be an opportunity for growth and learning.

Seek Support

When facing difficult situations or decisions, trusted friends, family, or mental health professionals may offer additional perspectives and solutions we don’t see.

Seek Out Open-Minded People

Having relationships with people open to new ideas and perspectives can encourage a flexible mindset. Interact with people who encourage curiosity and (respectfully) challenge your biases.

Empathy

Empathy leads us to be curious about why others have different ideas or opinions to our own. It helps to develop genuine connection and respect for other viewpoints, even if you don't agree.

Developing a rainbow mindset can be tough- Counselling is a great place to get support, Challenge black and white thinking and explore different perspectives. If you want support growing your rainbow mindset, please get in touch.