Managing Black and White Thinking in Daily Life

Im struggling w it myself, but i have a tip for idealisation/devaluation. Ill use smth that happened to me recently as an example; I am normally a rlly chill and caring person, and tend to be very extraverted and friendly to those around me. I started devaluating my partner without realizing it, and vented about it to a friend of mine. I noticed i was being paranoid and suspicious of this friend, which is when i realized that i was having one of those black and white episodes where my conflicting emotions took over me Basically what im saying is.. when you catch yourself acting differently than you usually do in response to someone, thats when you can pull yourself back and take a big look around to see whats going on I hope this made sensw TwT