Hi everyone,
I’m continuing the series on CBT. This time it will be posts that covers cognitive distortions. So, these are basically exaggerated or irrational thought patterns that are unhelpful when we apply them as filters and prevents us from viewing things accurately. Together we’ll go through the more common ones and discover how to manage it! 
First off, we have all-or-nothing thinking aka black-and-white thinking. A person might view reality in only two either-or state with no room for a middle ground:
“I have to be perfect or I’m a complete failure!”
Thus, ‘counter’ it by thinking in shades-of-grey by being flexible; instead of a rigid approach, actively search for the middle ground in the situation; try swapping the “or” for an “and”:
“I had some wins for myself and some losses that were difficult.”
Look out for the next post then! And feel free to share any questions that you might have about cognitive distortions too.