All-or-Nothing Thinking Reframe

You've decided a situation is a total disaster, and you keep telling yourself the same flat verdict. This pulls it apart: what share is really negative versus neutral, what a seventy-percent version of the worry looks like, and what you'd lose by seeing it straight. For when one harsh thought has hardened into fact in your head.

I have been thinking about {SITUATION} in very black and white terms. Specifically I keep telling myself: {ALL_OR_NOTHING_THOUGHT}.

Help me examine whether this is actually all-or-nothing. Ask me: what percentage of the situation is actually negative versus neutral or positive, what a 50 percent or 70 percent version of my concern looks like, and what I would lose by seeing this more accurately instead of as a total pass or fail. Help me find the grey without being dismissive of the real difficulty.