The Mental Health Janitors
We help you clean up the mess in your head. Aaron and Jess help navigate through the wonderful and sometimes scary world of therapy to educate you, empower you, and encourage you through your difficult times. Join Us Today!
The Mental Health Janitors
Black and White Thinking Is Keeping You Stuck in Depression (Behavioral Activation Fix)
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Small patterns in your thinking can quietly shape the way you see everything.
A single experience can turn into a fixed belief, and over time that belief can limit your options, your reactions, and your relationships. What starts as one moment becomes a pattern where everything feels all or nothing, right or wrong, success or failure.
In this episode of Mental Health Janitors, Aaron “Sgt Q” Quinonez and Doc Jess break down dichotomous thinking, also known as black and white thinking, and how it shows up in everyday life. From relationships to personal discipline, they explore how this mental pattern creates unrealistic expectations and keeps people stuck in cycles of frustration and inconsistency.
They also talk about how outside influences like social media can strengthen this type of thinking, making it harder to slow down, ask questions, and see other perspectives.
More importantly, they introduce a practical tool called behavioral activation. Instead of waiting to feel motivated, they explain how small meaningful actions can build momentum and help shift your mindset over time. It may seem simple, but when used consistently, it can change how you approach habits, goals, and challenges.
Through real examples and practical tools, this episode helps you notice unhelpful thinking patterns, open up your perspective, and take action in a way that moves you forward.
🎧 Listen in and start building change one small step at a time.
Timestamps:
00:00 - Welcome to The Mental Health Janitors
02:56 - Social Media Is Warping Your Thinking
09:34 - Cognitive Distortions Are Running Your Mind
11:55 - Behavioral Activation Breaks the Cycle
18:10 - Use Behavioral Activation Daily
19:02 - Take Control of Your Thinking Today
Be part of our growing online family where mental health, personal growth, and honest conversations help people build resilience, take ownership of their lives, and learn how to clean up the mess in their heads.
🔗 Join our community: https://www.facebook.com/groups/1988960518109166/
Listen on:
🎧 Spotify: https://open.spotify.com/show/0nPegvqPi1AO47Xbx3EvNz?si=d2cdfa086c32460c
🎧 Website: https://thementalhealthjanitors.com/
🎧 Apple Podcasts: https://podcasts.apple.com/nz/podcast/the-mental-health-janitors/
Connect with Aaron “Sgt Q” Quinonez:
Website- https://sgtq.net/
Facebook – https://www.facebook.com/SgtQ13
LinkedIn – https://www.linkedin.com/in/keynotespeakerbusinessscalingcoachbetabloxjudgerealitytvstarpodcaster/
Instagram – https://www.instagram.com/sgt.q_/
