I’ve been educating about how a negative bias exists in us & the impact that it has on decision-making.
To recap, negative bias, the tendency to focus on and give more weight to negative experiences or information, is a common psychological phenomenon that comes from our very primitive part of our evolution to help with survival but nowadays, it can impact our outlook, decision-making, and overall well-being.
To help you out, I want to share my top 3 ways to manage negative bias effectively:
- Practice Focusing on Your Loves
Reminding yourself of what you love in life is a powerful antidote to negative bias. By consciously focusing on the positive aspects of our lives, we can counterbalance the natural inclination to dwell on the negative.
How to Practice Your Loves:
- Jot Down Your Loves: Spend a few minutes each day writing down or thinking about 3 things you are grateful for. These can be big or small, ranging from your family to a beautiful sunrise.
- Set Reminders: Set an alarm on your phone or place sticky notes in visible areas with positive affirmations or things you’re thankful for.
- Express What You Love About Others: Regularly tell people in your life that you appreciate them. This not only boosts your mood but also strengthens your relationships.
- Reframe Negative Thoughts
Cognitive reframing is a technique used to challenge and change negative thinking patterns. By identifying negative thoughts and consciously replacing them with more balanced stabilising thoughts, you can shift your perspective.
How to Reframe Negative Thoughts:
- Identify the Negative Thought: Pay attention to your inner dialogue and recognise when a negative thought arises.
- Challenge the Thought: Ask yourself if the thought is based on facts or assumptions. Consider alternative explanations or viewpoints.
- Replace with a more Stable (positive) Thought: Once you’ve challenged the negative thought, replace it with a more positive one or one that offers you more stability when you think it. For example, if you think, “I’ll never succeed at this,” reframe it to, “I may face challenges, but I can learn and improve.”
- EFT Tapping and Meditation
Emotional Freedom Techniques (EFT) tapping meditations are effective practices for managing negative bias. EFT tapping combines elements of cognitive therapy and acupressure while helping you to stay present and centred.
How to Practice EFT Tapping:
- Find a Quiet Space: Choose a quiet place where you won’t be disturbed.
- Focus on Your Breath: Spend a few minutes focusing on your breath first & notice the sensation of the air entering and leaving your body without trying to change it.
- Identify the Issue & Set up Your Tapping: Focus on a specific negative thought or emotion & acknowledge your state while performing your Tapping sequence
- Other Resources: Use apps or online resources to find guided sequences related to your issue that help you relax and seek the guidance of a Clinical EFT Practitioner (Psst… I am one!).
By incorporating these strategies into your daily routine, you can effectively manage negative bias and cultivate a more positive and balanced outlook on life over time. It isn’t always easy because the path that’s always been taken is usually perceived as the easiest option. Even if you don’t like it! It’s familiar to the brain, hence the default into negative bias.
You CAN turn things around. It takes a willingness, patience & a supportive environment.
But the first step is the decision to commit to making the change. Most people wait to commit to a change until they are in enough pain that they can’t take it anymore! That’s exhausting! Don’t wait until it feels impossible to improve things you want to improve in your life. What you resist will always persist…
Reach out if you resonate & need a helping hand. xx