Overcoming the Negativity Bias of the Brain

15 Dec Overcoming the Negativity Bias of the Brain

This week we have another guest post from Nessie, a Happiness Coach! Very interesting stuff about overcoming the negative bias that our brains have. Post your thoughts about it in the comments below. Enjoy!

“….in general, the default setting of the brain is to overestimate threats, underestimate
opportunities, and underestimate resources both for coping with threats and for fulfilling
opportunities…”

Dr Rick Hanson, author of Hardwiring Happiness

News that humans have inherited a brain that is programmed for negativity, stress, and anxiety might seem, at first glance, pretty depressing. However, the good news is that, as individuals, we are not inadequate, broken or faulty. It is the way we have been wired. Humans have evolved with a bias towards anxiety and fear as a protective mechanism. In early human history, it was crucial to be vigilant and prepared for immediate action from environmental dangers. Wild animals and rival tribes posed a constant threat. Not only have we inherited a brain with a tendency to hold onto fear and anxiety but our brains have also evolved to quickly let go of positive and optimistic thoughts and feelings.

Unfortunately, this bias towards hyper-vigilance and avoiding danger does not serve us well in our modern urban life. Calmness, confidence, and optimism are much more useful states of mind and certainly more pleasant.

It might not be much compensation to know that a tendency to pessimistic thoughts and fear is part of our evolutionary makeup, but what is exciting is that scientific research about the brain’s negativity bias is accompanied by research into how we can re-wire the neural pathways of our brains for positive change and for more calmness and confidence.

One of the reasons mindfulness meditation has become a hot topic and a most useful import from the ancient practice of Buddhism is because it is an effective way to reduce stress responses and dampen down the flighty nervous system.

Mindfulness meditation has become a much-researched topic. Practices have been modified and linked with other cognitive techniques for even more effectiveness.

Dr. Rick Hanson’s (highly recommended) book Hardwiring Happiness, is a handbook of mindfulness techniques. One of Dr. Hanson’s very effective strategies is to “take in the good.” This is a deceptively simple practice that only requires a person to linger over positive experiences throughout a normal day. Dr. Hanson explains that by absorbing each positive thought or feeling for an extra 20 seconds, over time the brain structure changes and feelings of calmness and confidence become the new default position.

Of course, becoming skillful and achieving an outcome in any field requires consistency of practice and that is especially true in changing the brain. But how easy is this strategy – lingering for twenty seconds over the many pleasant, micro-experiences of a usual day: a kind word given or received; a glance at a vividly colored flower; the warmth of the sun on the face; a smile from a child or simply completing a task. So many opportunities to re-wire the brain for greater happiness.