Lesson 379: How to Reduce "Extremist" Mindsets
Duration:75 minutes
Topic Introduction (Overview):
In bipolar depression or chronic mood swings, "extreme" thinking is common: either feeling worthless and utterly defeated, or briefly believing in one's own omnipotence; either viewing a relationship as "perfect/destructive," or believing that the future can only be "complete success or complete ruin." This habit of black-and-white thinking does not reflect the true world, but it amplifies the range of emotions, making depressive periods more hopeless and higher-energy periods more impulsive.
This course won't expect you to become "very rational" immediately, but rather guides you through a gentle transition: from "black and white" to a "continuous line with shades of gray." You'll learn how to identify extreme self-talk (such as "forever," "absolutely," "completely useless"), how to replace it with more neutral sentences, and how to break down "all good/all bad" evaluations into multiple dimensions using emotion journals and behavior logs. This course will also remind you that extreme thinking is often related to the brain's protective mechanisms; it's not your fault, but rather an old habit you're learning to adjust.
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▲ AI Interaction: Help me break down an "extreme" self-talk into a more flexible version.
Please write down your most frequent extreme thought recently (e.g., "I'll never get better," "Just one mistake and it's all over," "Someone will definitely leave me"). AI will assist you:
① Mark the extreme words used (such as "forever," "certainly," "completely useless").
② Propose at least 2–3 more neutral alternative expressions.
③ Based on your actual situation, write a version that is "neither embellished nor hopeless".
④ Remind you how to use these sentences as a psychological buffer during your next emotional ups and downs.
○ Auditory Exercises in the Gray Zone: Musical Guidance
Choose an instrumental piece that starts gently, gradually increases in intensity, and then slowly decreases in intensity.
When listening with your eyes closed, deliberately focus your attention on the "levels of change": it's not just "quiet/noisy," but rather a series of subtle increases followed by gradual decreases.
In your mind, say the corresponding thing:
"It's not the best or the worst right now, it's just a little tight."“
"We are neither completely relaxed nor completely collapsed, but somewhere in between."“
Let your ears learn first: life and emotions can have many layers, not just two extremes.
Herbal Healing Tea: Lavender Lemon Vanilla Balancing Tea
Recommended reasons:Lavender is often used to soothe tension and anxiety, while lemongrass brings a refreshing yet non-stimulating sense of awakening. This combination, which is "neither intensely energizing nor completely relaxing to the point of losing motivation," is perfect for drinking when extreme thoughts arise, reminding yourself that your mind and body can also choose a middle ground.
practice:Steep 1 teaspoon of lavender and 1 teaspoon of lemongrass in hot water for 5 minutes. While drinking, you can silently recite a neutral sentence, such as, "It's a little difficult now, but that doesn't mean it will always be this way."“
○ Ancient Roman Natural Dietary Therapy: Warm Vegetable Bowl with Mixed Beans and Wheat
In the ancient Roman diet, legumes and whole grains were often used together: legumes provided protein and a feeling of fullness, while whole grains provided a steady release of energy. The diet was neither greasy and heavy, nor bland and light, but rather somewhere in between, providing sustained energy for daily activities.
For those accustomed to a "work your butt off or collapse" lifestyle, this dietary therapy serves as an edible reminder:
You don't have to go to extremes to prove yourself. Stable, moderate, and sustainable energy is also a respectable choice.
○ Chinese Calligraphy (Running Script) · "It doesn't have to be so extreme"“
Practice sentences:
It doesn't have to be so extreme.
Key points to note:
- “The word "can" is written slightly wider, symbolizing that one has choices, rather than being forced to have only one path.
- “"Not so" can be achieved by using continuous brushstrokes, allowing the intensity to transition in the middle rather than abruptly rising and falling.
- “The word "extreme" can be used with less force, reminding oneself that even when writing these two words, there's no need to be so extreme.
Mental Healing: Mental Mandala Meditation Text 15
Imagine a mandala: the outer ring is stark black and white, gradually transitioning to gray, pale blue, and warm beige in the center, and further inward, more subtle transitional colors quietly unfold. Don't rush to decide which ring is "right" or "wrong," simply observe—a mandala isn't about what you're painting, but about observation. You see: between black and white, there are actually numerous layers, you just haven't had time to stop and gaze upon them.
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Lesson 379: Drawing Guidelines for "Transitional Colors Between Black and White"
Purpose:It helps you concretize the abstract concept of "don't be extreme," and see that you actually have many middle ground options, rather than just the worst or the best.
step:
① Draw a rectangular strip of color on the paper, coloring the left end with the darkest black and the right end with the brightest white.
② Leave 7–9 squares in the middle and fill them with different shades of gray, light blue, beige, or your favorite soft colors.
③ Write a typical extreme thought of yours on the far left, such as: "If I fail once, it's all over."“
④ In the middle boxes, try writing descriptions of different levels, such as "I didn't do well this time, but I can adjust the next step."
⑤ On the far right, write a gentle, realistic, and hopeful version, for example:
“"This is just one chapter in my life story."”
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○ 379. Log Guidance
① Write down the three most recent events that made you feel either extremely down or extremely up.
② For each event, record the most extreme thought that came to your mind at that moment.
③ Try to write a "moderate intensity" alternative for each extreme self-talk statement.
④ When reviewing these alternative sentences, did your body feel slightly different? (Breathing, tension, chest)
⑤ Write a sentence:I am willing to practice between black and white, and to linger in more colors.
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Reducing extreme thinking doesn't mean turning you into a "calm machine," but rather giving your heart more space: you can be sad, you can be joyful, or you can just have an ordinary day—all of which are equally worthy of being lived well.
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