The Negativity Bias: Understanding Our Tendency to Focus on the Bad
Have you ever had a really great day at school, only to have one negative comment from a friend ruin your entire day? Or received a great grade on your English paper, but found yourself fixating on the constructive criticisms from your teacher rather than the compliments? This is the negativity bias at play.
A great New Yorker cartoon perfectly demonstrating the negativity bias!
The negativity bias is a psychological phenomenon that refers to our very human tendency to focus more on negative stimuli, events, and experiences and to dwell on them more than on positive ones. Research has shown that this bias influences our memories, motivation, and decision making. Below, we’ll outline what the negativity bias is, its origins and effects, as well as what you can do about it.
origins of the negativity bias
The negativity bias has been linked to our survival as a species. In the past, paying attention to negative and dangerous threats was crucial for survival. Those who were more attuned to danger and negative stimuli were more likely to survive and pass on their genes. This means that our tendency to dwell on the negative is simply a way for the brain to keep us safe.
Studies have also found that the negativity bias starts to emerge in infancy and is evident in brain responses to negative stimuli. Our brain processes negative stimuli more than positive ones, leading us to remember negative events more vividly and react more strongly to them.
why we focus on bad news
The negativity bias can have real-world effects on our thoughts and actions. For example, we might focus on the negative aspects of an argument with a family member or friend rather than acknowledging their positive characteristics. Additionally, negative news is more likely to be perceived as truthful, drawing more attention and seeming more valid.
The Brain's Response to Negative Stimuli
Neuroscientific evidence suggests that the brain reacts more intensely to negative stimuli. Research using event-related brain potentials (ERPs), which measure the brain's response to different stimuli, has shown that negative stimuli generate a stronger response in the brain than positive or neutral ones.
In psychologist John Cacioppo's studies, participants were shown images of positive, negative, or neutral scenes, and their brain activity was measured. Results indicated that negative images produced a stronger response in the cerebral cortex compared to positive or neutral images.
Due to the heightened activity in the brain's critical information processing area, negative information has a greater impact on shaping our behaviors and attitudes.
Effects of the Negativity Bias
Despite not needing to be on constant high alert like our ancestors, the negativity bias still plays a significant role in brain function. Research has demonstrated that this bias can have various effects on our thinking, behavior, and emotions. Some common areas where the negativity bias is noticeable include relationships and decision-making.
Impact on Relationships
The negativity bias can have a significant effect on relationships. People may expect the worst in others, especially in close relationships where they have known each other for a long time.
For example, one might negatively anticipate a loved one or close friend's reaction, leading to arguments and resentment. This can cause a lot of drama and a lot of distress.
It's essential to remember that negative comments carry more weight than positive ones in our minds and to be aware of our tendency to focus on the negative. By understanding this natural human tendency, you can find ways to be more forgiving and stop expecting the worst.
Impact on Decision-Making
The negativity bias can also impact decision-making. Nobel Prize-winning researchers Kahneman and Tversky found that when making decisions, people tend to place greater importance on negative aspects than positive ones.
This tendency to overemphasize the negative can affect the choices people make and the risks they are willing to take. People are often more fearful of the consequences of negative outcomes than they are excited about positive possibilities, even when the two outcomes are equal.
For example, people have a stronger negative reaction to losing $20 than a positive reaction to gaining $20. Think about how this might play out in your application process or in school? Are you more worried about losing points on a test than you are happy about extra bonus points received? Does a rejection from a school somehow hit harder than the joy of an acceptance?
how to combat negativity bias
Fortunately, you can take steps to combat negative thinking and change your perspective. Even though we are pre-disposed to be dwellers, there are helpful tips that do work:
Stop Negative Self-Talk: Pay attention to the type of thoughts that run through your mind. Instead of criticizing yourself for past mistakes, focus on what you have learned and how you can apply it in the future.
Reframe the Situation: The way you talk to yourself about events, experiences, and people plays a significant role in shaping your interpretation of them. When you focus on the negative aspect of a situation, look for ways to reframe it in a more positive light.
Establish New Patterns: When you find yourself ruminating on negative thoughts, engage in an uplifting activity to change your mindset. For example, go for a walk, listen to music, read a book, or do something that brings you joy.
Savor Positive Moments: It takes more effort for positive experiences to be remembered, so make an extra effort to focus on the good things that happen. When something great occurs, take a moment to focus on it, replay the memory, and concentrate on the wonderful feelings it evokes.
The Bottom Line
We are wired as human beings to look for the negative stuff, born ruminators! However, this can take a very serious toll on mental health. Know that has nothing to do with you In particular, this is a phenomenon of the human condition. I have made significant efforts to overcome a strong negativity bias myself and can say from personal experience that the more I become aware of it, and actively take steps (like those above) to infuse real (not toxic) positivity, the better life gets. Also, there is a myth that you need negativity to stay motivated or have an edge, that is completely untrue! (More on that another time).