We have all heard the classic example: Is the glass half full or half empty? Some people debate over its emptiness and see what it is missing, while others might suggest it’s half full.
Now let’s see another example. Let’s say you texted a friend and they didn’t reply immediately. One can think, “They are not replying to me,” or “They no longer care about the friendship,” while the other may think, “They must be busy”, or “They will get back to me when they can. ” In fact, you do not know why the other person has not responded yet. It could be for any reason.
These are very simple yet very powerful examples that illustrate how our perception of reality can differ from one person to another. This difference can help us understand that our feelings and thoughts aren’t always based on reality. Sometimes, they are shaped by our own point of view.
But first let’s understand the difference between perception and reality.
Perception vs. Reality
Though perception and reality are often used interchangeably, they are totally different concepts. When we talk about perception, it is how our brain understands things after perceiving them with our senses. We usually select the information that we want to see and start thinking that this is the only way things are.
On the other hand, reality is the unfiltered, objective condition of things as they truly are. It is usually based on facts and data and has a logical and reasonable basis.
What Can Influence Our Perception?
In every situation, we bring our own perceptions, thoughts, opinions, and points of view. And while we’re not aware of it, we often think that what we’ve experienced or what we know – is the truth.
The problem starts when our perspective doesn’t match up with reality, which causes us to believe and misinterpret things. It can be in anything from relationships to conversations to workplace dynamics, this misalignment can skew our perceptions and lead us to believe that our subjective viewpoint is the objective reality.
However, there are many factors that can actually affect how we think.
Our Cognitive Bias
One psychological factor that can cause differences in our perceptions and how we see reality is cognitive bias. These are habitual ways of thinking that can make you make errors of judgment and see things according to your own thoughts.
A common bias can be attribution bias, where people usually blame others for their own mistakes or negative things.
For example, you missed a deadline for work. You attributed this to having too much on your plate, which is why you missed the deadline. But if the same thing happens to someone else, you would say that they missed it because they were lazy. This double standard reveals the inconsistency in how we evaluate ourselves versus others.
Our Emotional Levels
Our emotions are the key to our thoughts. And sometimes, it becomes hard to face the world when you are down. However, it is worth mentioning that these emotions can also change the perspective of things we see.
For example, research has found that listeners of sad music are more likely to perceive a dull situation as worse than those who listen to upbeat music.
Our Abilities and Energy
Research shows that physical characteristics impact how we perceive space. For example, a study found that people who are overweight perceive distances as longer than those of normal weight. This discrepancy is due to the physical constraints of body size affecting spatial perception, rather than personal beliefs about body size.
Energy levels also affect perception. When we are tired or low on energy, our ability to accurately gauge distances, make decisions, and interpret situations can diminish. This can lead to a distorted view of reality, such as feeling overwhelmed by tasks that would normally seem manageable.
Similarly, another study also mentioned that people who are carrying heavy weights usually consider a steep road more dangerous to walk than it actually is.
It means we, as humans, may change reality through our perception based on our thoughts and physical abilities.
Our Past Experiences
As expected, we know that our past is going to affect how we perceive things.
Let’s take the example of people who have been through trauma, abuse, or other bad things in their lives. They may have a skewed view of the world and always be on high alert for possible threats. In all of this, they might also ignore what the reality is. This makes it hard for them to act in a healthy and helpful way, even if things are positive around them.
Differing Your Perception From Reality
We are surrounded by many illusions. But how can you get your brain to stop believing in what you solely think and start accepting reality? There are very easy yet very powerful methods to make you align your perceptions with reality.
So, let’s discuss them one by one.
1. Get the Facts
It can be hard sometimes to differentiate between what you think and what is actually true. To get a better picture, try a method called ‘Check the Facts’.
So, when you are in a certain situation where you feel perplexed, try making a list of things that look like reality. Ask yourself, “What is for sure true here?” Then, think about how your own thoughts and feelings might be changing the way you see things.
Let’s now try with an example. You are working on a project and your boss gave a negative review of your work. If you’ve been criticized or felt like you weren’t good enough in the past, you might think that your boss doesn’t like your work or that you could lose your job right away.
Here is where the reality comes in. Now use the check-the-facts trick to deal with this. First, look at what is true: your boss told you something. Then, think about why you’re feeling that way. What memories are affecting how you react? What did this trigger in you? If you know how your past influences your present, you can handle things more easily and correctly.
2. Self-Reflect on Your Thoughts
It is easy to lose sight of the fact that we can become too firmly invested in our own opinions. But the key here is to understand that your perceptions are not always what reality is.
Try giving some thought to the experiences, relationships, and opinions that shape how you see the world. From what point of view are you percieving this, given the circumstances? You might come to the conclusion that you might not be as fair as you thought assessing the situation.
One method you can use to self-reflect is to set aside some time in a day or a week and rethink and analyze your thoughts. Think or write about what you thought recently and what the reality could be. Were your thoughts and feelings correct? For example, if you were upset that a friend didn’t answer your text, self-reflection can help you realize that they may have just been busy and did not mean to ignore you.
In all this process, be honest and non-biased in your thoughts and be ready to accept that your perceptions might not always be accurate. This honesty fosters self-awareness and personal growth, helping you better align your perceptions with reality.
3. Ask for Opinions
Taking feedback about your views and thoughts can also be used as a tool to align perceptions and reality together. When we talk to other people and ask for their opinions about a variety of topics, we might notice that everyone sees things differently.
This feedback can come from many places, such as family, friends, coworkers, and teachers. Based on their own experiences and views, each of these people can give a unique point of view. By being willing to hear what they have to say, we can find and fix any mistakes we may have made in our thinking. It can help us understand better and form more correct and fair opinions.
4. Keep an Open Mind
Understanding and respecting one another’s perspectives is an essential step to reaching a mutual understanding. Even when we make an effort to understand another person’s point of view, we usually only make decisions based on our own beliefs.
So the best is to try listening carefully to the other person without interrupting until it’s your turn to talk. Stay attentive and ask questions to gain a greater understanding of their perspective, even if you agree or disagree.
5. Try Mindful Techniques
Another very effective strategy for connecting your perceptions with reality is to practice mindfulness. It helps us stay present in the moment, focus on mental clarity, and reduce stress levels.
You can practice mindfulness by doing some deep breathing, yoga, or meditation. One of the best methods to broaden your perspective is by consciously changing your visual view. Moving from a concentrated look to a relaxed glance that takes in our surroundings changes the neurological system. Research has shown that it can have a similar effect as deep breathing. So try doing this once a day for a few minutes and gradually building the pace.
So, by training our minds to be more self-aware, we may view things for what they really are, free from the distortions caused by our own judgments or perceptions.
6. Re-frame Negative Thoughts
Surround yourself with positive thoughts by reframing any negative ones. Challenge your negative thoughts by thinking of other positive thoughts and perspectives you haven’t considered before.
Avoid repeating negative self-talk. Instead, choose uplifting and empowering statements. For example, saying “I am capable of overcoming challenges” is more powerful than “I can’t do this.”
7. Avoid Overgeneralization
Like all the other methods mentioned, it is important to avoid overgeneralizing if you want to have a more true and fair view of the world.
Overgeneralization is a common cognitive distortion that can have a big effect on how we perceive the world. One thing you can do is question your overgeneralization by thinking about the exceptions. Check to see if the assumption is true in any other situation.
Another thing you can try is to watch out for the words “always” and “never.” Making statements like “I always fail” or “People never listen to me.” Such words can distort your perspective and make you think things are worse than they actually are. So try not to overgeneralize things.
Summing It Up
Our perception of reality often differs from how things truly are. It can sometimes be hard to change, but it is definitely not impossible. By reading our blog post, you have already taken the first step towards changing perceptions for good.
So challenge your perceptions today, think about what can be improved, self-reflect on your thoughts, ask others for their opinions, and try not to overgeneralize things. It will surely help you make better choices and live a more truthful life.
So what methods are you thinking of following? Let us know in the comments down below.
Curious to learn more about mental health topics? Check out our article which goes into great detail about how to deal with PTSD.
References
1. APA Dictionary of Psychology. dictionary.apa.org/perception.
2. “What is reality? What are facts? | ResearchGate.” ResearchGate, 27 Jan. 2014, www.researchgate.net/post/What_is_reality_What_are_facts.
3. Da Silva, Sergio, et al. “Editorial: Highlights in psychology: cognitive bias.” Frontiers in Psychology, vol. 14, July 2023, https://doi.org/10.3389/fpsyg.2023.1242809.
4. Riener, Cedar R., et al. “An effect of mood on the perception of geographical slant.” Cognition & Emotion, vol. 25, no. 1, Oct. 2010, pp. 174–82. https://doi.org/10.1080/02699931003738026.
5. Sugovic, Mila, et al. “Perceived distance and obesity: It’s what you weigh, not what you think.” Acta Psychologica, vol. 165, Mar. 2016, pp. 1–8. https://doi.org/10.1016/j.actpsy.2016.01.012.
6. Proffitt, Dennis R. “Embodied Perception and the Economy of Action.” Perspectives on Psychological Science, vol. 1, no. 2, June 2006, pp. 110–22. https://doi.org/10.1111/j.1745-6916.2006.00008.x.
7. Mortlock, Jutta Tobias, et al. “Extending the Transformative Potential of Mindfulness Through Team Mindfulness Training, Integrating Individual With Collective Mindfulness, in a High-Stress Military Setting.” Frontiers in Psychology, vol. 13, June 2022, https://doi.org/10.3389/fpsyg.2022.867110.
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