The negativity bias is part of our system wired to pay more attention to things we perceive as negative than to what we perceive as positive. Evolutionarily this is brilliant because it keeps us alive.
I’ve spent more time out in the wilderness this summer hiking and noticed some interesting experiences with my negativity bias in the form of, “what if…” questions.
As I’m walking through a gorgeous meadow I notice myself wondering, “What if I didn’t bring enough water?”
As I’m taking in vast landscapes of mountains and sky I think, “What if I get lost?”
As I descend into an pristine alpine lake I contemplate, “What if I fall and hurt myself?”
From a survival perspective it is more important to know what to do in these scenarios than to wonder:
What if I see an amazing view of Mt. Rainier?
What if I enjoy a swim in that incredible lake?
What if I get to eat wild blueberries on the trail?
The first set of “what if…” questions, rooted in the negativity bias, are based in survival in order to prepare me so I return unharmed. The second set of “what if…” questions can foster the opposite of the negativity bias, which can bring a sense of well-being, contentment and ease into my experience.
The point is not to get rid of the negativity bias, but to include and expand beyond it. The last time I drove the negativity bias kept me safe when my attention was drawn to what other drivers were doing and noticing the changing traffic lights. I also enjoyed the chant I was listening to, the warm air coming in through the window and seeing the rising moon.
Paying attention to other drivers, traffic signals and what pedestrians are doing will give me (and others) a better chance of surviving my drive, but paying attention to what I was listening to, the air and the moon made my drive much more enjoyable.
How do we work with the negativity bias?
Notice the negativity bias in action and its protective qualities. It keeps you alert to potential threats and dangers as you navigate your day. Thank the negativity bias for keeping you alive. Then intentionally notice things that bring you a sense of joy, comfort and satisfaction. When you find those moments take 5 breaths to savor the experience of being ok, content, at peace or settled.
In summary, we are all wired to pay more attention to pain than the pleasure, and that is an important survival skill. At the same time since most of us want to thrive, and not just survive, we can train our brains to savor the pleasant and neutral to give our systems a broader perspective of reality.