Cognitive biases are systematic errors in our thinking that distort our perception of reality and influence our emotions and behavior. In this article, we will look at such common cognitive distortions as exaggeration and understatement, emotional inference, assumption and commitment. Exaggeration and understatement Distortions that can apply not only to one’s own life events and character traits, but also to other people. They manifest themselves in the fact that we see actions, character traits or behavior much worse than they really are. For example, Exaggeration of mistakes: we overestimate the minor mistakes of others and consider them (other people) incompetent or incompetent. Downplaying, on the contrary, may involve underestimating the positive qualities and achievements of other people. In this case, we perceive them as less competent or worthy of respect than they actually are. Emotional InferenceWe make inferences about reality based on our own emotions rather than facts. This can lead to a distorted perception of the situation and negative emotional reactions. For example: “I feel awkward, probably everyone around me thinks I’m strange and unpleasant.” Assumptions and Commitments We make unfounded assumptions about what we (or other people) should do and what should happen. These unreasonable expectations can create stress and anxiety. For example: “I must always be the perfect parent.” These assumptions and commitments can lead to perfectionism and feelings of guilt. Blame We blame ourselves or others for negative events or problems, even when there is no objective basis for the blame. This can increase feelings of guilt and helplessness. For example, a person may think, “It's my fault that my friend is upset.” Blame can interfere with constructive problem solving and relationships with others. Becoming aware of these distortions and using correction techniques helps develop healthier, more realistic thinking, which contributes to our mental well-being and quality of life. Sincerely, your psychotherapist, coach, interpersonal relationship specialist, Natalya Akhmedova