As discussions about mental health continue to expand, a concerning trend remains overlooked: the tendency to perceive life in rigid, black-and-white terms. This phenomenon, known as rigid thinking or cognitive inflexibility, can significantly affect individuals’ mental well-being. Clinical psychologist Lucy Archinal-Hudson describes it as “an all-or-nothing way of seeing the world.”
Individuals who engage in this type of thinking often struggle to consider alternative explanations that do not align with their expectations. They may find it difficult to recognize the nuances in various situations. “They often have very strict internal beliefs or rules about themselves and the world,” Archinal-Hudson explains. “These strict beliefs usually lead to negative feelings, which can impact their behaviour and actions.”
At just 23 years old, Varsha Yajman exemplifies how rigid thinking can manifest in harmful ways. After developing strict rules for herself, she found her life spiraling into the grips of an eating disorder.
Understanding Rigid Thinking and Its Effects
While some level of rigid thinking is a typical human trait, psychotherapist Eugenie Pepper notes that certain individuals may be more prone to it. This tendency can sometimes emerge in response to life events that feel unpredictable or overwhelming. “Anyone can become more rigid under stress,” Pepper states. “After trauma, rigidity can be a form of protection. When someone is anxious or depressed, their thinking can narrow, becoming inflexible and negative. It is the brain’s threat system saying ‘stick to what feels safe.’”
Archinal-Hudson adds that rigid thought patterns are particularly common among perfectionists and individuals with neurodevelopmental conditions such as autism, ADHD, or Obsessive-Compulsive Disorder (OCD). “These individuals may develop an inflexible list of ‘shoulds’—which leaves no room for flexibility or self-compassion if those standards aren’t met,” she notes. “I call these the ‘should shackles.’”
Implications for Mental Health
The implications of rigid thinking are profound, especially as more people confront their mental health challenges. In a world that often feels chaotic, the comfort of structured thinking can seem appealing. However, it can lead to a cycle of negative emotions and behaviours that exacerbate mental health issues.
Understanding the roots of these thought patterns is critical for those seeking to improve their mental well-being. Both Archinal-Hudson and Pepper emphasize the importance of flexibility in thinking and the ability to embrace uncertainty. By cultivating awareness of rigid thoughts, individuals can begin to break free from the constraints that limit their perspectives and well-being.
As conversations about mental health evolve, addressing rigid thinking patterns could become a vital component in supporting individuals on their journeys toward recovery and self-acceptance.
