Can I break the habit of black and white thinking? #KatiFAQ | Kati Morton

Overview

Kati Morton answers viewer questions about changing rigid thinking, supporting a parent in treatment, and returning to school while struggling with mental health.

Key Takeaways

Changing black-and-white thinking

The brain is adaptable, and progress is a process—not perfection. Notice all-or-nothing thoughts, such as “I made one mistake, so everything is ruined,” and practice responding with a more balanced perspective. You can act on that alternative thought even if it doesn’t feel convincing at first.

Stress may bring old patterns back, but that doesn’t mean you’re stuck with them.

Supporting a loved one who needs help

Forcing someone into treatment may not go well, since they generally need to want change. If you choose to talk with them, try to avoid blame and yelling.

Kati suggests writing a letter that explains why you love them, how their situation affects you, and what future moments you hope they can be present for. Also prioritize your own safety and wellbeing.

Returning to school gradually

If focusing or depression makes school difficult, consider starting with one class as a trial before taking on a full course load. Use the experience to learn what support and strategies you need, then plan future semesters accordingly.

If appropriate, ask a doctor or therapist about documentation for exam accommodations, such as extra time.

A mood-shifting exercise

On a difficult or irritable day, silently compliment people or notice something they’ve done well. Kati says this can shift attention from negative to positive.

Presenters and Sources

• Presenter: Kati Morton
• Questions: Viewer-submitted via Twitter’s #katifaq
• Subtitles: Amara.org community