Body Image: Don’t Believe Everything You Think 💭

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.

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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.

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Reality Testing Homework:

  1. How do I know if this thought is accurate?
  2. What evidence do I have to support this thought or belief?
  3. How can I test my assumptions/beliefs to find out if they’re accurate?
  4. Do I have a trusted friend whom I can check out these thoughts with?
  5. Is this thought helpful?
  6. Are there other ways that I can think about this or myself?
  7. Is it really in my control?
  8. Am I overgeneralizing?
  9. Am I making assumptions?
  10. What would I say to a friend in this situation?
  11. Can I look for “shades of gray”?
  12. Am I assuming the worst?
  13. Am I holding myself to an unreasonable standard?
  14. Are there exceptions to these absolutes (always, never)?
  15. Am I making this personal when it isn’t?

Source: Challenging Cognitive Distortions

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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

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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

DrAndreaDinardo.com

Radio Interview: Why People Refuse to Change Their Minds

BInterview Now Available 📻☀️

I begin 6 min 24 sec into radio segment:  http://www.iheartradio.ca/am800/audio/sunday-morning-live-dr-andrea-dinardo-1.9561424?mode=Article

JULY 28 RADIO SHOW TOPIC:

COGNITIVE DISSONANCE

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I would love your questions and reflections on the topic of why people refuse to change their minds and/or adjust their stance on a political, personal, relationship, or health issue — despite overwhelming factual evidence contrary to their personal opinions.

Watch video preview — click here

WHAT DO YOU THINK?

1. Have you ever refused to listen to contradictory viewpoints? Why?

2. What type of persuasive techniques does it take to change your mind?

3. Why do you think people prefer comforting lies over unpleasant truths

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Cognitive dissonance can be reduced in one of three ways:

1) Change one or more of the attitudes, behavior, beliefs, etc., to make the relationship between the two elements a consonant one.

2) Acquire new information that outweighs the dissonant beliefs.

3) Reduce the importance of the cognitions (i.e., beliefs, attitudes).

McLeod, S. A. (2018, Feb 05). Cognitive dissonance.

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Interview Now Available 📻☀️

I begin 6 min 24 sec into radio segment:  http://www.iheartradio.ca/am800/audio/sunday-morning-live-dr-andrea-dinardo-1.9561424?mode=Article

Please share your ideas too!

DrAndreaDinardo.com

Failure as FEEDBACK | The Drive Magazine.

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There are two ways of looking at failure.

Failure as FEEDBACK.

Failure as PUNISHMENT.

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One energizes.

The other paralyzes.

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WHY FAILURE IS NECESSARY

I believe that failure is essential for success, at work and in our personal lives.

Failure lights our way to what we’re ultimately meant to do. Especially when we embrace it and consciously invite it into our lives. Pushing us past our comfort zones. Having the courage to take risks beyond our current circumstances.

Failure shows us what we’re good at, and equally what we are not skilled at. And how if we perceive failure as information (versus punishment) we will move on much more quickly to what we were born to do.

THE DRIVE MAGAZINE

I believe so strongly in the benefits of failure that I “pitched” failure as feedback to the editors of The Drive Magazine. And they said yes!

So here it is: A video overview of the February issue and links to the online edition of the magazine.

🔝  Psychology YouTube Channel 🔝

MAGAZINE edition
For the rest of the story, pick up a copy of The DRIVE Magazine.

ONLINE edition
My psychology article “Failure as FEEDBACK” is also available online: https://www.thedrivemagazine.com/posts/failure-as-feedback

Related: Lean into loneliness | The Drive Magazine