Perception versus Reality
I was motivated to write this post and film the accompanying video after witnessing so many students overwrought by feelings of inadequacy regarding their body image and self worth.
There was no doubt that in reality they were healthy and whole, but in their minds, they believed the opposite.
The Antidote
The following is a set of questions that challenge irrational perceptions and cognitive distortions using reality itself.
The inquiry is not limited to body image and weight and thus can be applied in any areas where you find yourself caught in a repetitive thought loop.
Reality Testing Homework:
- How do I know if this thought is accurate?
- What evidence do I have to support this thought or belief?
- How can I test my assumptions/beliefs to find out if they’re accurate?
- Do I have a trusted friend whom I can check out these thoughts with?
- Is this thought helpful?
- Are there other ways that I can think about this or myself?
- Is it really in my control?
- Am I overgeneralizing?
- Am I making assumptions?
- What would I say to a friend in this situation?
- Can I look for “shades of gray”?
- Am I assuming the worst?
- Am I holding myself to an unreasonable standard?
- Are there exceptions to these absolutes (always, never)?
- Am I making this personal when it isn’t?
Source: Challenging Cognitive Distortions
Related Research & Articles
1. Past visual experiences weigh in on body size estimation. https://www.nature.com/articles/s41598-017-18418-3#Sec2
2. The image in the mirror and the number on the scale: Weight, Weight Perceptions, and Adolescent Depressive Symptoms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3610322/
3. Perception versus reality of body weight: Which matters most. https://www.sciencedirect.com/science/article/abs/pii/S0165032713002905
4. How social media contributes to body dysmorphia. https://www.thelexingtonline.com/blog/2018/5/7/how-social-media-contributes-to-body-dysmorphic-behaviors
REFLECTION QUESTIONS
What are your perceptual filters?
Rose coloured? Perfectionist? Overachiever?
How often do you TEST reality?
Do you believe everything you think?
Click Here to Watch Video
Good article and exercises Dr. Dinardo. I especially enjoyed the video.
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Thanks for reading and watching!
I hope you try the homework too.
Dr. D 💭👓📒
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Nice and wonderful article written. I have done the homework. It really helped me to analyse myself. Thank you so much for writing this post.
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Saurabh you just made my day! Love knowing you did the homework. And that it helped you understand yourself better. Sincerely, Dr. D 📚
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A great article, indeed. Thanks for sharing Dr. Dinardo.
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Thank you for reading & watching Ajibola!
You might also find this VLOG helpful the next time you’re faced with a stressful situation:
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Thanks, I’ve watched it on your blog before and the concept is awesome 🙂
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Love knowing that you take the time to truly engage with the material. You’re officially adopted as one of my virtual psychology students!
Sincerely, Dr. D 😊📒☀️
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Offer accepted with a grateful heart. Sincerely, Ajibola 🤓
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Perfect! My favourite part of teaching is encouraging students of life & psychology – far & wide! 🌎📘🌟
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That’s great, I had a bit of psychology and everyday life, and psychology and social issues. And I’m a student of life as well 🤓
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This is such a great article, I couldn’t have explained it better myself! having gone through both sides of the weight spectrum, this is 1000% accurate!
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Thank you for reading Melinda! We are united by human experience. And the negative effects of mass marketing. Knowing that we can meet here in a place of hope, warms my heart. Trust & Believe all things are possible 🙏💖☀️
You might also enjoy the short video too:
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