3 Steps to Overcome Your Negativity Bias

What is Negativity Bias?

Negativity bias refers to our tendency as humans to focus more on negative experiences and information than positive ones. We have evolved to prioritize threats and dangers, as a means of self-preservation. While this served an important purpose in the past, it can work against us in modern times.

How Negativity Bias Affects Wellbeing

Negativity bias impacts our emotions, thoughts and behaviors. We are quicker to react to negative stimuli, take longer to recover from bad events, and have an overall more pessimistic outlook. This can drain our energy, lower our motivation and contribute to anxiety and depression.

Step 1: Notice and Accept Your Thought Patterns

The first step is developing awareness of our own negativity bias. Notice when your mind gets stuck ruminating on something unpleasant or imagining worst case scenarios. Accept that this tendency is part of human nature – it isn’t your fault.

Step 2: Interrupt the Pattern with Compassion

When you catch yourself spiraling into negativity, consciously pause and shift gears. Ask yourself – is this thought helpful to me or others? If not, let it go with self-compassion. Consider whether you would talk to a good friend like that.

Step 3: Refocus on the Positive

Make an effort each day to notice positive details you might otherwise overlook – the kindness of a stranger, the taste of good food, the laughter of a child. Keep a gratitude journal, practice loving-kindness meditation or write yourself an encouraging note.

Conclusion

With consistent effort, we can retrain our brains to see the world through a kinder, more balanced lens. Be patient and gentle with yourself along the way. Each small positive shift brings us closer to greater wellbeing.

FAQ

What are some examples of negativity bias?

We tend to dwell more on critical feedback than praise, ruminate on bad memories rather than enjoy good ones in the moment, and imagine worst case “what if” scenarios.

Is negativity bias the same as pessimism?

They’re closely related. Pessimism is the overall tendency to expect negative outcomes. Negativity bias is our automatic focus on and heightened sensitivity to unpleasant information.

Can we ever completely overcome negativity bias?

Our brains are wired to scan for threats, so negativity bias likely can’t be eliminated entirely. But we can balance our perspective with mindfulness, self-compassion and by refocusing our attention on the positive.

What are benefits of overcoming negativity bias?

It leads to lower stress and anxiety, more positive emotions like joy and contentment, better relationships as we perceive people more charitably, increased motivation and productivity, and overall greater life satisfaction.

What are simple ways to practice positivity?

Some easy tips are smiling more even when not feeling happy, keeping a gratitude journal to reflect on blessings rather than take them for granted, writing encouraging notes to yourself, and meditating on positive emotions like kindness or joy.