As early humans, it was very important to know whether that tan thing behind that bush was a rock or a lion. Neuropsychologist and mindfulness teacher Rick Hanson writes in his book “Resilient”, that “the brain is like Velcro for negative experiences, but like Teflon for positive ones.” What he’s referring to is known as the “negativity bias.” We needed this brain bias for survival purposes – that’s a lion behind that bush! This bias is what allowed our ancestors to learn behaviors that helped them avoid danger, kept them safe and kept them alive. These learned behaviors became hardwired in the brains of their descendants. Those laid back, optimistic early ancestors who assumed it was a rock and not a lion behind that bush? Well, we’re not related to them. (Sorry, they didn’t make it.)
So, as it turns out, we are literally hardwired for survival, not happiness. This negativity bias is still part of the human brain today and impacts our wellbeing in many ways. Research in neuroscience shows the brain reacts more strongly to negative stimuli than positive ones and that we hold on to negative memories much longer and more strongly than positive ones.
Though we are no longer being routinely chased by lions, we do encounter a whole host of stressors the body still perceives as threats to our survival – job stress, health issues, challenging relationships, and even the hectic pace of modern life. This hardwiring of ours keeps us in the mode of feeling like our safety needs are not being met, pushing us into fight, flight, or freeze reactions. This can create havoc in the body—physically, emotionally and cognitively.
On a physical level, hypervigilance affects our adrenal and cortisol systems negatively impacting the immune, hormonal, cardiovascular and digestive systems resulting in sleep disturbances, fatigue, shortness of breath and numerous other physical issues. Emotionally, we may experience anxiety, fear, confusion or anger. Cognitively, we may develop strong negative beliefs, such as “I don’t deserve love”, “I cannot trust others”, or “I am not safe.”
For example, if someone has experienced the sudden death of a loved one, she may react with great fear and anxiety each time she is unable to reach another loved one by phone. If someone is judged or ridiculed at work for suggesting a novel approach to working with a challenge, he may be less inclined to offer suggestions again, totally forgetting about all the good ideas they loved!
These associations the brain makes are like tangled knots in a ball of yarn that link new experiences with old negative experiences. The good news is that mindfulness can help us overcome the negativity bias. It can help us untangle the mess! So how do we do this? The first step is simply to be aware of the brain’s negativity bias. Understand that the brain links different events and experiences together. Recognize this bias as a natural and inherent tendency we all have – thank you early ancestors!
Awareness is what helps us determine if something we are experiencing is truly a threat to our safety. If it is a threat, we can take appropriate action. If it is not a threat, we can learn to let go of the impact of a perceived negative experience and see it for what it is. Over time, mindfulness can rewire the brain to hold on to positive experiences – more like Velcro than Teflon. Our negative thoughts are no longer the soundtrack to our lives.
Again, it is awareness that allows us to separate ourselves from the negative thoughts and assumptions. We can question them, challenge them, even eliminate them. Thoughts are just that – thoughts. And you are not your thoughts.
The more present we are, moment-to-moment, the more we can really savor positive experiences and make them a part of who we are, without all the extra judgment. One of the best ways to rewire the brain to respond more to positive experiences is through practicing gratitude.
An easy way to do this is to take a few moments before bed to contemplate three things that happened during the day for which you are grateful. We’re not talking about a rote listing of things here. Instead, allow yourself to really feel the gratitude welling up inside the body. Get the heart involved! This can help open your eyes, and your heart, to life and all its joys and sorrows, and really appreciate all it holds.
Remember, the more present we are in our lives, the more likely we are to see the big picture—to see the unfolding situation for what it is instead of seeing it through the lens of the negativity bias, wishful thinking, or what we are either dreading or hoping will happen. Remember, you are in this moment. You are, well, here. Now. Maybe this time around it will be a rock instead of a lion behind that bush.
Watch this animated video on Understanding the Negativity Bias:
https://www.youtube.com/watch?v=E09077HRurg
Citations and Resources:
Hanson, Rick, Ph.D. (2018). Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness. New York, NY, US: Harmony Books/Crown Publishers/Penguin Random House.
Mindful Self-Compassion Teacher Guide, Center for Mindful Self-Compassion
Patterson, Beth S. (2016, December 29). Overcoming the Negativity Bias: A Mindfulness Approach. http://bethspatterson.com/overcoming-negativity-bias-through-mindfulness/