As I mentioned in my previous post, it’s normal to have the urge to sometimes fixate on the negative instead of the positive. It’s called negativity bias, and there are good reasons why we do this. You can read about these reasons by clicking here.
But there are things you can do to manage negativity bias. Here are a few suggestions.
Overcoming Negativity Bias
1. Stop and take a breath.
Once you start focusing on the negative, your brain continues on that negative, downward spiral of thinking. One negative thing quickly leads to the next, and each thought seems to cause more distress than the previous thought.
So, stop and breathe when you find your mind racing toward the negative. Take a large deep breath and notice your body and diaphragm changing as you breathe.
This strategy works for two reasons. First, focusing on your breath takes your mind off the negative thing you’re focusing on. Secondly, getting more oxygen to the brain will help it to work more efficiently. And if your brain works more efficiently, it’ll have an easier time switching to more balanced thoughts. (Here’s a link to a video on deep breathing)
2. Make a list of what you are grateful for.
You’ve probably heard this done before, but it works. Research has shown that writing down the things you are thankful for can help you to overcome feelings of depression, or rebound from depression, more quickly.
It’s one thing to think about the things that are going well or the positive things in your life. But it is more effective to write it down so you can see it in front of you. Writing it down makes it more accurate and concrete.
3. Remind yourself of how useless it is to focus on the negative.
All humans are prone to negativity bias. In fact, it’s a part of human development. But just because you and I are hardwired for negativity bias doesn’t mean it’s helpful in our everyday lives.
Just think of all the times you focused on adverse events.
Was it worth your time and energy?
How did it help your life?
Sometimes, focusing on the negative can give you a reality check, forcing you to deal with some hard facts (e.g., if someone gives you negative feedback, it’ll help your future performance).
But overall, paying attention to the negative can lead to more stress and unpleasant emotions. And there’s often little to be gained with that kind of focus.
Summary
There is nothing wrong with thinking about negative things. Just be aware that there is an inherent bias toward the negative, and you need to put effort into recognizing the positive and neutral things in life.
Doing so will reduce the length of time you remain biased and help you have a more balanced perspective on the world, yourself, and your future.
Richard