Human beings are prone to accent the negative over the positive. As we have evolved, negativity bias may have given us a biological advantage to avoid dangers in our environment; however, in the modern world, negativity bias can significantly impact our perceptions of ourselves and the world around us, leading to depression, decreased productivity, and relationship discord.
In a very interesting study of newlyweds, Gottman et al. postulated that it takes five “positive” interactions for every one “negative” interaction to maintain a happy relationship. Consider how this 5:1 rule might impact other situations in your life.
In depression, negativity bias strongly affects mood and blinds us to the goodness in our lives. Awareness of our negativity bias is the first step to overcoming it. Positive psychology teaches us that a daily practice of gratitude can temper our negativity bias and lead to greater happiness.
Two simple ways of practicing daily gratitude include gratitude journaling and gratitude meditation. Gratitude journaling involves writing out things you are grateful for in your life. For example, I may write about my health, my pets, my home, my family, my job, my friends, etc. As I write, I consider how these things enrich my life. Another way to practice gratitude is to simply sit (preferably in a quiet place without distractions) and consciously reflect the positive things in your life. Personally, I find it helpful to visualize these things as I reflect on them.
The two practices I have outlined above may seem simplistic, but they can have a profound impact on reducing our negativity bias and lead to greater happiness. The more we focus on the light at the end of the tunnel the less aware we are of the darkness around us.
I am grateful for all my readers.
References:
Gottman, J. M., Coan, J., Carrere, S., & Swanson, C. (1998). Predicting marital happiness and stability from newlywed interactions. Journal of Marriage and the Family, 5-22.
Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and social psychology review, 5(4), 296-320.