Grey White Trainer

Mental Toughness & Resilience - Black And White

In our mission to maintain mental toughness and mental strength we need to look at and dispute the errors in our thinking. These "thinking errors" are referred to as inferences by cognitive therapists. Inferences are assumptions of what we think is going on, has happened or will happen. They are statements of what we believe are the facts and go beyond the immediate and observable evidence. They can, be true or false, helpful or unhelpful, rational or irrational. Inferences are often gross distortions of reality. This article focuses on one of the most common and unhelpful forms of inferences called "Black and White" thinking.

As suggested in the name, black and white thinking occurs when we think of things as being polarised to either one extreme or the other, without acknowledging or taking into account the possibility of any grey areas or middle ground. Such as

The boss is always right.
If you don't love me, you must hate me.
If you are not smart, then you must be stupid.
If you are not thin, then you are fat.
If you are not for us, then you are against us.                                                                
If it's not true, then it's a lie

All or nothing
Stay or go
Right or wrong
Yes or no
Good or evil
Excellent or awful
Love or hate
Winners or losers

Here's an everyday example. A student may view an exam result of 95% or above as evidence that he is intelligent, whereas a score of 85% will prove that he is brainless and thick. As we can see from this example, black and white thinking is common in those of us with perfectionist traits and can lead to feelings of inferiority.

Black and white thinking can also lead to anxiety and low self-worth. For example, if we are at a social event and someone we find attractive doesn't make eye contact, we may jump to the negative conclusion that we are disliked and ugly. However, if they smile at us, we may jump to the opposite conclusion and see this as proof, that we are desirable and worthwhile.

Sometimes, when we are stressed and emotionally overwhelmed we may fall into black and white thinking. When we are anxious and cannot think and reason clearly, we may opt for an "either...or..." solution. Doing this may give us quick relief from our distress and bring a temporary end to our discomfort but we may have lost the chance to come up with a more flexible, practical or helpful solution. This is the self-defeating thinking that we used as frustrated children, when our thinking was less developed. When people are stressed they often regress and "throw their toys out of the pram". For example:

"If I can't have designer trainers, I don't want anything",
"If I'm in goal, I'm not playing... it's my ball and I'm going home"
"If you don't call me, you don't care about me"
"I want my stapler or I can't work"
"Who took my chair, I'm leaving"
"I must have my mug or no coffee"...boo hoo...sob, sob...whinge, whinge..."

If this sounds like your office, my details are below.

During these times of global recession and uncertainty, it is understandable that some people may get overwhelmed and distressed. However, we must resist the urge to revert to simplistic and polarised thinking. In a recession we need progressive thinking rather than regressive thinking. It's also worth bearing in mind, that black and white thinking is used in cults were no alternatives are given and freethinking is not allowed.

Stay flexible, remain creative, adapt and survive

Regards

Phil Pearl

About the Author

Phil Pearl is a clinical hypnotherapist based in Harley Street, London, W1. He specialises in mental toughness and resilience - helping people to improve their confidence, self-esteem and overcome anxiety and stress. In conjunction with hypnotherapy he uses elements of cognitive behaviour therapy (CBT) and rational emotive behaviour therapy (REBT). He provides training on mental toughness and resilience for companies and organisations.

Phil Pearl
10 Harley Street
London
W1G 9PF

Tel 0207 467 8548
email: phil@mental-toughness.co.uk
Web: http://www.mental-toughness.co.uk

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Trainer $12.49 Trainer

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Element Trainer Tank (Grey Heather) $29.5 The men's Element Trainer tank is made of 50%polyester/25%cotton/25%rayon. It features a tonal engineered stripe, a contrast binding, and a raw bottom hem stitch.

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Primo Freedom Trainer $24.95 Primo Freedom Trainer The Primo Freedom Trainer is perfect for your child's comfort, safety and confidence! It has a built-in step and specially designed gripper handles that reinforce confidence to be independent at toilet time. The built-in deflector helps to keep both your child and toilet clean. Mom does not need to clean up a messy toilet with the Primo Freedom Trainer! Just flush adult toilet after your child is finished. The PRIMO Freedom Trainer was designed for safety by being sturdy and stable, yet lightweight. Its unique space-saving design allows it to fold-up for storage when not in use. It’s built to last, making it the most economical and practical toilet trainer on the market today. Your child will feel safe and secure on the big toilet with the Freedom Trainer, and will toilet train faster. Type: Potties Age: Child Gender: Unisex Color: White Color Mapping: White

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Shamu with Trainer Rusty White's Head in His Mouth $79.99 Ralph Crane Shamu with Trainer Rusty White's Head in His Mouth - Premium Photographic Print

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Soft Seat Trainer - Secure $14.95 The Soft Seat Trainer - Secure offers an easy toilet - training solution that works with almost any toilet. There are simple adjustable brackets that create a secure fit whether your toilet seat is standard or elongated. The trainer seat is easy to remove and to put back in place. You can use it at home conveniently and also bring it while visiting friends or relatives. The soft air cushion provides extra comfort for your child, and the cushion snaps out for easy cleaning. Type: Training Seats Age: Child Gender: Unisex Color: White, Green Color Mapping: Green

Flote Trainer $30 See how many uses you'll have for this neoprene pouch! The useful, well designed pouch has an inside zipper compartment for extra security. It is constructed so that it will not bounce when worn during vigorous exercise. Color: White/Black/Red

Sierra Designs Trainer Short Sleeve (Women's) - White $35.45 The Trainer Short Sleeve is all about performance. Designed to wick moisture and added warmth for layering, this crewneck shirt features flatlock seams and a wicking, antimicrobial finish. Available Colors: White, Fern, Black.

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Bedroom Trainer Funny White T-Shirt by CafePress $22 Funny Trainer T-ShirtBecome a Personal Trainer for the bedroom athletics department and let people know where you really workout. Distressed graphic for a worn in look. Funny White T-Shirt Tee, TShirt, Shirt The white t-shirt is a timeless classic for a reason; it should be a staple in every wardrobe. It is clean, simple, and durable. The best part is you can wear it with anything. This 100% cotton T-shirt is so comfortable you'll want to wear it to bed.

Nasco Life/form Skin Cancer Trainer, White $149.95 Features of the Nasco Life/form Skin Cancer Trainer: Continued exposure to sunlight can cause damage to skin cells. If the damaged cells do not die or repair themselves, they degenerate and visible skin cancer develops. The Life/form® Skin Cancer Trainer has been developed to assist with educating health care providers about the various types of skin cancer and what they may look like. The enlarged trainer shows a normal mole, basal cell carcinoma (basalioma), squamous cell carcinoma (spinalioma), and malignant melanoma. Variations of how the different types of skin cancer may appear are shown. The Life/form® Skin Cancer Trainer includes trainer, sturdy base, two-sided informational key card, easel, and storage box. 8-1/2" x 11" x 1/4" (1/2" with board). Three-year warranty.

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The Trainer's Warehouse Book of Games $42 Kick up your training sessions a notch! If you want to make group learning more fun and effective, this is the resource for you. Training expert Elaine Biech, author of Training for Dummies, challenged some of the world’s best game designers to create never-before-seen games using popular training toys and tools from Trainer’s Warehouse, the nation’s leading supplier of learning resources. Whether you’re a full-time workplace learning professional or occasional trainer, this collection contains the most ingenious and inventive collections of learning games. The collection uses a host of common and readily available tools and toys, from throwables and tactiles, to white boards on a stick and noise-making boomwackers. This book will appeal to anyone who delivers training and education—and presenters, too—the games run the gamut from short energizers, icebreakers and closers, to more involved group and team-building activities.

Ben and Holly's Little Kingdom Trainer - Size 4. $14.99 Girls Pink and white trainer with flower detail and Ben and Holly picture on the side with two hook and loop straps across the top.Polyurethane.Ben and Holly's Little Kingdom.

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Ben and Holly's Little Kingdom Trainer - Size 7. $14.99 Girls Pink and white trainer with flower detail and Ben and Holly picture on the side with two hook and loop straps across the top.Polyurethane.Ben and Holly's Little Kingdom.

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