Do you ever feel like your moods hijack your thoughts, leaving you to marinate in negativity and self-doubt? When our emotions are intense, it’s easy to dismiss any evidence that contradicts our current beliefs, regardless of how irrational or unhelpful they may be. This is because our brains are wired with a cognitive bias called negativity bias, which makes us more likely to focus on the negative and overlook what’s positive. But there’s hope! Online therapy can help us understand how this bias works, we can learn to challenge our emotions and rewire our thinking patterns.
First and foremost, it’s vital to recognize when we’re in the grips of intense emotions. When we feel upset or anxious, for example, it’s easy to get wrapped up in the stories we tell ourselves about why we feel that way. We might ruminate on past mistakes, worry about the future, or judge ourselves harshly. In these moments, it’s important to pause and observe our thinking patterns without judgment. We can do this by asking ourselves, “What evidence do I have for this thought? Is it a fact or just a story my mind is telling me?” By stepping back and becoming more aware of our thoughts, we can start to recognize when we’re caught up in negativity bias and choose to respond differently (rather than reacting automatically).
Another powerful technique for overcoming negativity bias is to practice self-compassion. Often, when we feel intense emotions, we tend to criticize ourselves for not being strong enough, rational enough, or good enough. This only compounds the problem, as it fuels our negative thinking patterns. Instead, we can learn to practice self-compassion by treating ourselves with the same kindness and understanding we’d give to a good friend. This might mean recognizing that everyone has negative thoughts sometimes, or giving ourselves permission to take a break when we feel overwhelmed. When we cultivate self-compassion, we open up new possibilities for growth and transformation, rather than getting stuck in our current emotional states.
A third way to break free from negativity bias is to challenge our thoughts using evidence. When we’re in the grip of intense moods, our thoughts can feel all-consuming and unchangeable. But the truth is, thoughts are not facts. They are interpretations of reality based on our past experiences and beliefs. When we feel stuck in a negative thought pattern, we can try to challenge it by asking ourselves, “What evidence do I have to support this thought? Is there anything that contradicts it?” By seeking out evidence that supports more balanced, realistic attitudes, we can start to shift our thinking patterns in a more positive direction.
Finally, it’s essential to practice gratitude in order to focus on the positive in our lives. Negative thoughts are often rooted in a sense of scarcity or lack. We might feel like we don’t have enough money, love, or success. By focusing on what we do have, however, we can shift our attention away from what’s missing and towards what’s going well. There are many ways to practice gratitude, from keeping a gratitude journal to expressing thanks to loved ones. By noticing the good in our lives, we can begin to retrain our brains to focus on the positive rather than be ruled by negativity bias.
Overcoming negativity bias may seem like a daunting task, but it’s achievable for anyone who’s willing to put in the effort with the help of a skilled online therapist. By recognizing when we’re caught up in intense emotions, practicing self-compassion, challenging our thoughts with evidence, and cultivating gratitude, we can break free from the negative thinking patterns that hold us back. When we learn to respond differently to our emotions, we open up new possibilities for joy and fulfillment in our lives. So the next time you feel overwhelmed by negativity, remember that you have the power to change your thinking and rewire your brain for positivity.
When we feel intense moods, we are more likely to distort, discount, or dis-regard information that contradicts the validity of our moods and beliefs. In fact, the stronger our moods, the more extreme our thinking is likely to be.
Mind Over Mood