Understanding Negativity Bias: Why We Dwell on the Negative
You know that feeling when you get a performance review at work and your boss gives you ten points of feedback? Out of those ten, nine are pretty good, and one of those targets an area for improvement. How is it that after the meeting, that one piece of probably fair portion of feedback is all you can think about? You might find yourself talking about later on with your partner of friend. You might think, “Why doesn’t my boss see the great work I’m doing?” I’m wondering if this sounds familiar?
This tendency to focus on negative experiences—what experts call “negativity bias”—is something that many of us experience on the reg. It’s not just in performance reviews or interactions with loved ones; it’s woven into the very fabric of our human nature.
So, What Is Negativity Bias?
Psychologists explain that negativity bias is an evolved survival mechanism. Our ancestors had to navigate a world filled with dangers—sabretooth tigers and droughts, for example. Over millions of years, it became crucial for our brains to recognise and jump into action to address these threats, in turn giving us the best chance of survival. Positive experiences, like finding food (the proverbial “carrots”), were important, but it was the negative experiences—those “sticks” that could cause harm—that demanded our immediate attention.
If we missed the carrots this time round, there could be more around the corner. The carrot is relatively forgiving,
If we miss a stick in the form of a predator then our carrot eating days are surely over.
In modern life, this bias translates to a powerful pull towards negativity. Even when positive moments surround us, it’s the negative ones that stand out and linger.
Why Do We Struggle to Learn from the Good?
Here’s a curious twist: while recognising threats is vital, it can sometimes overshadow our ability to learn and grow from positive experiences. Positive moments are essential; they help grow qualities like inner strength, gratitude, and loving connections with other humanoid folk. However, many of us tend to overlook these moments, allowing negativity to dominate and sometimes flood our thoughts. This flooding can then dilute or wash away those life enhancing thoughts, ideas and feelings, leaving us with a cup full of mud.
Of course, learning from negativity can be essential. It helps us identify problems, ensure safety, and even plan for the future. But we also need to cultivate an awareness of the positive experiences that enrich our lives.
Positive thinking equals positive results
A study published in the journal Applied Psychology examined 246 entrepreneurs and found that those with a positive orientation or mindset—characterised by optimism and life satisfaction—showed greater resilience and were more effective in achieving their personal and professional goals compared to those with a negative outlook. The researchers concluded that positivity strengthens stress resistance and ability to access resources, which are critical factors in achieving goals and overall success.
Short Story – Expecting the Negative
There was once a man in his 60’s who had a negative fascination about bats. Whenever he walked on the street his ears would prick up at any sound rustling in the trees. The screech of the bat so often heard in part of Sydney would send him running for cover.
What was he afraid of? Rabies, The Hendra virus and other bat related diseases. Whilst these diseases are very real, the risk of catching them from walking under some bats is quite low but his risk assessment was out of whack.
Nature and fortune would have it that some bats would come to eat the fruit on his property and being a risk averse man, he called the council to remove them. When the council wouldn’t intervene he tried to remove the branches, but not being too much of a handy man and not to mention the trees were on the next door neighbours property, this strategy fell flat.
His next idea was to buy a super soaker from K-Mart and shoot the bats with water so they would leave. Instead the water sprayed back down onto this man after hitting the bats. You could imagine the reaction from this man after trying to avoid the bats, and was now covered in bat germ infested water!
One day when he was sleeping, a pat flew past and pooped in through the window and onto the man, covering him, his bed and books with bat droppings and urine.
Predictably, the man took himself to hospital for a battery of tests and was ruminating over the possibility of contracting these diseases.
How do I know all of this? This man is my father.
Practical Steps to Overcome Negativity Bias
1. Acknowledge and Address the Negative: Recognizing an issue is the first step. Whether it’s a crabby interaction with a partner or anxiety about work, flagging these feelings is important to prevent them from festering.
2. Avoid Rumination: While it’s crucial to acknowledge negativity, try not to marinate in it. Remaining too long in negative feelings can reinforce them, hardwiring them into your brain neural circuitry.
3. Focus on the Positive: I know people don’t like the simplicity of this idea but make a conscious effort to notice—and appreciate—positive moments throughout your day. These could be small, everyday things—like enjoying a cup of coffee in peace or sharing a laugh with a friend. Some people might journal about their positive experiences throughout the day. It could be a new ritual for some.
4. Internalise Positive Moments: When you experience something uplifting, whether it’s a moment of connection or joy, take a few seconds to really absorb it. Too often we let them pass all too soon. Let that positive feeling fill you up, helping to build a reservoir of resilience. Sometimes I like to think I’m creating a sanctuary for it to live within me.
5. Practice Gratitude: Let’s all do ourselves a favour and regularly acknowledge what we’re grateful for. This can help rewire your brain to notice the good in your life, acting as an antidote to that negativity bias over time.
The Long-Term Benefits
By actively working to overcome negativity bias or ‘negative expectancy’, you can gradually create a more positive outlook and live life well. As you build on these positive experiences, they become part of your internal framework or default roadmap in developing a resilient mindset. We want to be able to leverage our internal world to navigate the outer world challenges as we can control most of life that flows on around us.
So the next time you find yourself fixating on the negative, just remember: it’s not just a quirk of your brain; it’s an evolutionary trait. But it’s also something you can consciously manage to create more balance and positivity in your life. Embrace those small moments of joy—they’re the key to paving your path toward a brighter state of mind.
Maybe you’re not fixated on the negative and negative things just keep happening to you.
If that’s the case too, book a free consultation and we can work together to come up with strategies to move into more positive and uplifting outcomes in life.