Cognitive distortions (also known as cognitive errors or thinking errors): errors inherent in human thinking due to the peculiarities of its functioning do not correspond to reality (distorted perception), are illogical and act automatically ", we often do not notice them. As a result, we perceive the situation through the “prism of distortions,” which can lead to excessive emotional reactions, ineffective behavior, and impulsive actions. In this article I will reflect on several common cognitive errors. 1. Black and white thinking (Dichotomous thinking) All or nothing thinking. To evaluate events, actions, people, there are only two assessments - extremes: bad-good, stupid-smart, etc. Example: “If I don’t succeed in everything, then I’m a failure.” “I need to help everyone, otherwise I’m bad person “I must do everything correctly, otherwise I’m stupid” (to consider yourself smart, you need to do everything (!) correctly; if a person makes a mistake, it immediately means to him that he is stupid; there is no average) The paradox is that it is impossible to be successful in everything / to do everything right / to always help everyone. Therefore, every time a person fails to do this, he will be faced with the idea of ​​​​his own failure/badness/stupidity, despite his merits and successes, because it will never be enough.2. Catastrophizing (Negative Prediction) Exaggerating the negative consequences of a situation to an extreme degree. We predict future events in a negative way, without taking into account other more likely outcomes. Example: “I will be very nervous and will definitely fail this interview” “They will hate me after this” This distortion works even despite positive experience: for example, a student with “excellent student syndrome” may pass all sessions with excellent marks, know the subject well, but still be very worried that he will fail the exam.3. Devaluation of the positive We do not attach importance to positive experiences, actions, successes - we devalue them. You can devalue your positive experience, value, usefulness - anything. Devaluation can be directed at yourself or at another person. “I was able to get a good job, but not because I’m a good specialist - I was just lucky.” “So what if you won this award? It’s not interesting and unnecessary for anyone!” Devaluation plays a cruel joke - it does not allow us to rely on positive experience, take it into account when making decisions, and take credit for successes. The following distortion is closely related to this cognitive error. 4. Negative filter (mental filter) A person, analyzing the events that happen to him, takes into account only failures, defeats, and deprivations. Instead of a complete picture of all events, taking into account both positive and negative aspects, the focus is directed only (or to a greater extent) on the negative ones. “If at least one guest doesn’t like my party, then it’s a terrible party!” “I’m terrible, in me there is nothing attractive" That is, positive experiences (qualities, merits) are devalued, and negative ones come to the fore.5. Ought Interpretation of an event in terms of how it should (or should not) be, rather than how it actually is. “I shouldn’t make mistakes” At the same time, in reality it is impossible to develop, grow professionally without making mistakes. That is, following such an obligation, a person dooms himself to constant dissatisfaction with himself and strengthening the idea that he is a bad employee. “I must achieve this position, otherwise I am a failure.” Such a strict formulation most likely will not provide additional motivation and discipline. But it can cause nervous tension, stress, fear of responsibility, excessive emotional reactions to even the slightest failures, professional burnout, etc. “You are my sister, you must support me in everything.” Obligations are aimed not only at ourselves, but also at other people. Such demands may be unrealistic and may instill a sense of guilt in the person who did the"