Negativity Bias: How Negative Are You?
By Tom Horvath, PhD
Almost 25 years ago two psychologists coined the term “negativity bias.” It refers to our tendency to focus on information, cues, or ideas that are negative, even when we have positive information around us. For instance, after a meeting in which our ideas are presented, we are more likely to remember and focus on the one criticism, rather than the five positive comments. Even animals have this bias, so it has a long history.
The negativity bias has the advantage of promoting our survival, particularly in a hunter-gather environment. We were better off staying focused on the rustle in the bushes nearby (because it might be an animal seeking to eat us) than the good taste of what we ourselves were eating. We are descended from individuals who survived! They survived because of how cautious they were.
One noteworthy aspect of negativity bias is that it is also “contagious.” It is easy for the negativity of others to turn us negative as well. That fact suggests that one way to minimize negativity is to limit our time with others who seem negative.
Reducing negativity is typically helpful. High negativity distorts our emotions and thoughts, stresses our bodies, impacts our relationships (other people may start limiting their time with US), dampens our effort and creativity, and leads to self-fulfilling prophecies (we expect the worst, and inadvertently help make it happen).
High negativity can also easily lead to the belief that the only way to cope in life is to rely on substances. That belief easily leads to substance problems (or problems with addictive activities), and even beyond to diagnosable disorders.
You have probably heard all the following ideas before. A review of them is fine (that’s why they are here!), but perhaps you could also take a moment (maybe even 30 seconds) right now to practice one of them (focusing on whatever negativity you have recently been experiencing).
Be mindful: it reduces stress overall, so when you are negative it hurts less.
Examine the evidence: How likely is your negative prediction? What are the ways you could cope if it happened?
Have compassion for yourself: Of course you make mistakes. What a great way to learn! Will the mistake matter in a day, week, month, year, or decade?
Balance the negative with the positive: When something positive occurs (it is happening all the time!), focus on it.
Practice gratitude: If you have the time, resources, ability, and persistence to be reading this blog, you have A LOT to be grateful for.
Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296–320. https://doi.org/10.1207/S15327957PSPR0504_2
Liked this post on Negativity Bias? You might also be interested in: Get Out of Your Head.
