Fighting Against Our Brain’s Bias To Negativity
Have you noticed that negative comments and events stick with us much longer, and influence us more than positive ones?
I am sure you’ve experienced this quite a few times, I know I have. A positive comment by a teacher or coworker for example is appreciated, but the effects wear off quickly. A negative comment on the other hand sticks with you much longer. Why is that? Unfortunately it seems our our brains have a bias to negativity. It’s measurable and there have been brain scan studies done that show that our brain reacts more strongly to negative stimuli. The big question then is how do we fight against our brain’s bias to negativity?
What can we do to make sure negative remarks and criticism don’t get us down? The first step is that we realize that there is such a thing. This allows us to take each piece of negativity with a grain of salt. It can be incredibly helpful to acknowledge that our mind and heart may be overreacting about something negative. I guess our response to negativity is tied our flight or fight to survive instincts. If something is negative we will try to avoid it in the future. On the flip side, this being aware of how we react can help us make it a point to savor the positive. Don’t dismiss a compliment out of hand. Instead, savor it, think about it, and make it a point to remember it, and allow it to lift you up when negativity brings you down.
Of course all of this is easier said than done. Since this bias to negativity is hard wired in our brains, it takes a lot of time and effort to build new, more positive habits. Remind yourself each morning that your mind is trying to force you to focus on the negative stuff and that it takes a conscious effort to balance it out by being mindful off all the good and happy things in our lives.
Over time this will allow us to grow a thicker skin when it comes to unwarranted criticism. Should you ignore every single comment or suggestion that you don’t like? Of course not. There is such a thing as constructive criticism that helps us to grow and get better at what we do. What we need to guard against are the negative words, events, and feelings that make us go hide in a cave. We don’t want to encourage inaction in ourselves. Instead, we want to use the positivity around us to lift us up and help us make it through the tough times, get stronger, and get better at what we do.
Reflecting on both the good and the bad on a daily basis can be a great exercise to help us gain a little distance and see everything that’s happening to us in a better light. Keep a journal or set aside some time for quiet contemplation. Talking things out with a friend, particularly when you’re struggling with something negative that you are having a hard time getting past is another great idea. Above all, do what you can to outweigh the negativity with the good stuff. Keep a box or file with some of the best positive emails and comments you’ve gotten. Peruse through them whenever you need to counteract something negative. As time goes by you’ll grow that that thicker skin that will protect you from your harshest critics.
An interesting reminder about managing our self-talk! One technique I’m aware of is to name your nemisis (sometimes called your Gremlin) and talk directly to the negative noise. It can work once you can recognize what and why we hear it!
I thought I had a thicker skin until I found myself in quarantine mode for the last few months :) well, kidding a little.. and though I used to have much thicker skin, I am finding I need to work on developing it a little more again.. so this post was timely