Have you ever wondered why it is so easy to remember negative events than positive ones.? Or why do we tend to hold onto negative emotions longer than positive emotions? It’s a phenomenon explored deeply in psychology and science and affirmed by studies like Roy Baumeister’s seminal paper, “Bad is Stronger Than Good.” 

The Negativity Bias Explained

Baumeister and others have shown that negative experiences, emotions, and feedback tend to have a greater impact on us compared to positive ones. Researchers believe that this negativity bias likely stems from evolutionary factors where being attuned to potential threats (negative events) was crucial for survival. When humans lived out on the savanna or in caves, everyday was a threat to physical survival. People had to constantly look out for dangers in their environment. Our brains have never stopped doing this. 

Rewiring Our Brains: Focusing on the Positive

While evolution may have trained our brains to notice and react strongly to negative stimuli, there are ways to shift this focus toward the positive. We have deeply engrained neural pathways and brain structures that make negativity our default mode. But neuroscientists like Rick Hanson believe that we can rewire and reshape our brains through a process known as neuroplasticity. Hanson proposes using mindfulness and intentional practices to reshape our neural pathways. By consciously dwelling on positive experiences and emotions, we can counterbalance the negativity bias.

Practicing Mindfulness for Positivity

Hanson suggests a practical approach to cultivating positivity through mindfulness. By regularly taking moments to focus on positive experiences—like moments of gratitude, acts of kindness, or achievements—we can strengthen the neural circuits associated with positive emotions. This not only enhances our overall well-being but also helps us to gradually reduce the impact of negative events.

Strategies for Everyday Positivity

Gratitude Journaling: Keeping a daily journal of things we’re grateful for can train our minds to notice and appreciate positive aspects of life.

Savoring Moments: Taking time to fully immerse ourselves in enjoyable experiences can amplify their positive impact on our psyche. When you experience something positive, marinate in that experience. Our tendency is to let positive experiences and accomplishments slip away quickly compared to negative ones. Be intentional about staying with the positive feeling for longer than you ordinarily would.

Acts of Kindness: Engaging in acts of kindness not only benefits others but also boosts our own sense of fulfillment and positivity.

Conclusion

While our innate negativity bias may predispose us to focus more on negative events, we have the power to reshape our mental landscape. Through mindfulness and intentional practices that emphasize positive experiences, we can gradually tilt the balance toward a more positive outlook on life. By acknowledging the potency of negative influences while actively cultivating positivity, we can foster a mindset that enriches our well-being and resilience in the face of life’s challenges.