In one of my previous articles, the emphasis was on colours and how they can influence both positively and negatively on the Mental Health Community. This invites an updated riddle: “What is black and white and red (read) all over?” About a hundred years ago, the popular answer was a newspaper. Now, in the 2020s, it is a news blog. In addition, all these years later, reading newspapers is no longer the usual way to find out what is happening in the world. These days, we often use modern technology and insert a word or two to get the information we need on almost anything.
This article has a slightly different focus. Using black and white in relation to our mental health is our theme. By definition, black is a colour that results from the absence or complete absorption of visible light. On the other hand, white is the lightest colour and has no visible hue. They are not total opposites, but they are often linked together. Yes, both black and white are commonly not described as colours. Often, black is referred to as a shade, and white as the absence of colour.
In mental health, black-and-white thinking is often understood as patterns where people view things in absolutes. Many psychiatrists label this as part of Borderline Personality Disorder, which causes individuals to experience intense feelings of anger, anxiety, and depression. For example, Three Dog Night wrote and sang “Black and White”, while “Ebony and Ivory”, written and performed by Paul McCartney and Stevie Wonder, expressed this idea quite cleverly. Due to their lyrics, many people develop black-and-white thinking, where the psychological term frequently mentioned is “splitting”.
Although splitting is a symptom of BPD, not everyone experiences it. For instance, one might believe they are living with great wealth and success—perhaps owning a yacht or a mansion—while others may see themselves in great poverty, homeless, and unable to even rub two nickels together. These individuals may view themselves as failures. Some experts agree that splitting is a cognitive distortion, meaning people don’t see life as it truly is. Life is complex, uncertain, and constantly changing.
Can one imagine Kermit the Frog singing “Rainbow Connection” or “Black or White” by Michael Jackson? Perhaps not. Furthermore, splitting makes it harder and harder to separate good from bad, right from wrong, or beauty from ugliness. This way of thinking can be physically and emotionally exhausting, putting many of us on a metaphorical rollercoaster with plenty of ups and downs.
Humans who live with obsessive compulsive disorder (OCD), like myself, are often considered fixed thinkers. This often involves repetitive, intrusive thoughts and a strong need for certainty. There’s difficulty accepting unpredictability or considering alternative perspectives. It also leaves us with a sense of dread, while at the same time offering a strange kind of control and comfort. It can also lead to rigidity in different areas of life, which ultimately makes it hard to change.
Largely, our lives are lived in various shades of grey. This is where I spend many hours of my day. Not the best way to exist, but it works for me. Seeing our world only in black and white, rather than as a vast and colourful rainbow, makes decision-making and living a fruitful life quite difficult.
In a recent study, black-and-white thinkers were found to have problems forming and maintaining relationships. This is because they tend to have unrealistic expectations of their partners. Generally, such people are perfectionists who require their partner to meet all their needs and comply with their demands. Wolfgang Riebe once wrote, “No one is perfect… that’s why pencils have erasers.” People who think in extremes often face other issues that won’t be discussed here. Suffice it to say, no one is perfect.
Challenging our thoughts – especially the negative ones – is difficult for most of us. It becomes even tougher when we stick to rigid, concrete thinking. Yet exercising the mind often helps. With the aid of good mental health professionals or a psychiatrist, we can explore our options and be guided in the direction we want. What matters is that any conclusion we reach must come from within ourselves. The trained individual is there to support, not to decide for us. We must weigh each option carefully. Mistakes will happen, and when they do, we have the opportunity to choose again.
Overall, black-and-white thinking is rarely productive. While some people may appear active and effective while thinking this way, most researchers agree it’s healthier to live in shades of grey – or better yet, in colour. One step at a time, let those with black-and-white thinking accept assistance and move towards a more balanced, grey-toned world. Most of all, as many scientists affirm, neither black (a shade) nor white (an absence) are actual colours.
Howard Diamond is a certified peer specialist from Long Island, New York.
