the splitting hack: cognitive tricks to help you dismantle patterns of black and white thinking

Splitting, or “all-or-nothing” thinking, is one of the most challenging cognitive distortions out there, often leading to strain and misunderstandings in our relationships. But splitting is just one piece of a much larger puzzle. Many of us experience various cognitive distortions—faulty thought patterns that shape our perceptions and can fuel emotional suffering. In this episode, we’ll break down the most common types of cognitive distortions and explore powerful tools to help you recognize and question these patterns. We’ll dive into cognitive restructuring and Socratic questioning, two techniques designed to help you gain clarity and shift distorted beliefs that may be holding you back. Inspired by Viktor Frankl’s methods of self-observation, we’ll also discuss how cultivating a higher perspective—zooming out to view your life from a broader vantage point—can reduce suffering and promote inner peace.Topics covered in this episode include:Recognizing and understanding cognitive distortionsHow changing core beliefs can create lasting inner peaceViktor Frankl’s insights on meta-awareness and how to apply themThe importance of perspective-taking in reducing emotional sufferingPractical steps for cognitive restructuringHow to use Socratic questioning to challenge distorted thoughts and beliefsThis episode offers actionable steps to help you shift your mindset, build self-awareness, and uncover a more balanced, peaceful way of seeing the world.Recommended resources: Cognitive restructuring and Socratic questioning worksheetEnjoyed this episode? Explore more as a Premium Submarine. Dive deep into hundreds of hours of exclusive content on Patreon, including my original BPD recovery series, guided meditations, and much more. Click here to preview the premium collections you’ll unlock access to for as little as a couple of cups of coffee a month. Learn more and join at backfromtheborderline.com.The information contained in this podcast episode is for educational and entertainment purposes only and is not intended as a substitute for treatment or consultation with a licensed mental health professional. acast+ https://plus.acast.com/s/back-from-the-borderline. Hosted on Acast. See acast.com/privacy for more information.

Om Podcasten

I don’t want to talk to your personality; I want to talk to your soul. Imagine if your most painful and debilitating mental health symptoms and self-sabotaging behaviors aren’t evidence of 'disorder' or 'dysfunction', but adaptive strategies that once kept you safe. My goal is to help you shift from asking ‘What’s wrong with me?’ to ‘What happened to me?’The word ‘borderline’ in this podcast has nothing to do with psychiatric labels. It has everything to do with coming back from the inner psychological brink we all experience. Everyone has found themselves on the edge, in that liminal space where the old self falls apart and the new Self emerges. Here, we explore what it means to undergo true emotional alchemy: that ancient and primordial process of falling apart, confronting the underworld of our psyche, and falling back together into someone stronger, wiser, and more whole.Many highly sensitive people who identify with the seemingly never-ending list of diagnostic mental health labels contained within ‘the bible of psychiatry’ (the DSM) share the same underlying sense of being irreparably broken, disconnected from their intuition, and paralyzed by life’s existential questions. I believe the resulting—and perfectly understandable—chronic feelings of emptiness and spiritual starvation are the TRUE causes of our current collective ‘mental health crisis.’Together, we’ll dive into depth psychology, mythology, human consciousness, critical psychiatry, and the impact of trauma to help you begin the process of emotional alchemy. This exploration will help you get to the root cause of your suffering and free yourself from the toxic shame, limiting beliefs, and mental programming that have kept you locked in the chains of your past.In an era where mental health and spirituality are too often commercialized, I’m not here as a guru with a quick fix to sell you. I don’t believe anyone is ever truly ‘healed’ or ‘cured.’ There is no return to some mythical state of pre-trauma purity, but rather a continuous spiral of unbecoming, unlearning, and transformation. As a fellow seeker, I will be there in your ear, walking alongside you on your path toward wholeness as a sort of parasocial big sister. That, I can promise.By integrating the concepts we explore together, you’ll begin to see that anyone—even you—can come back from the borderline.CRAVING MORE? Visit backfromtheborderline.com to dive into my universe, connect with me, access my Patreon, and discover more about my journey and work. Don’t forget to follow Back from the Borderline so new episodes on Tuesdays and Thursdays automatically drop into your podcast feed. Hosted on Acast. See acast.com/privacy for more information.