"The negativity bias is the notion that even when of equal intensity, things of a more negative nature (e.g. unpleasant thoughts, emotions, or social interactions; harmful/traumatic events) have a greater effect on one's psychological state and processes than neutral or positive things.

In other words, something very positive will generally have less of an impact on a person's behaviour and cognition than something equally emotional but negative." (Wiki)

Emotional Triggers

Neuroscientist Dr. Rick Hanson explains how our ancestral "survival brain" is wired to be biased toward the negative. He writes, "In effect, the brain is like Velcro for negative experiences, but Teflon for positive ones. This shades' implicit memory' – your underlying expectations, beliefs, action strategies, and mood – in an increasingly negative direction."

It is easy to become trapped in negativity. Because our brains are wired for survival, our default feeling is fear. Fearful thoughts, repeated over time and across generations, become deeply ingrained in our neurology. 

Not realizing that you are "practicing" your negative emotions, you will accumulate lower vibrational thoughts, emotions and experiences into an ongoing pain story that can feel hard to climb out of. Assembling more fear-based evidence along the way, you will unconsciously confirm that your negativity bias is real.

The Power of Repetition

"Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality."

~ Earl Nightingale

If you are hurting emotionally, you can be sure you are repeating a fearful thought. And, fearful thinking gathers power through repetition. 

Fear makes us feel small and inadequate. Repetitive fear can leave us doubting our ability to survive in the world. Always on the lookout for what is wrong, we can forget about what is good about our lives.

Our negativity bias might have us fearing that we are not good enough, not lovable enough, not worthy, smart enough, or talented enough, or not abundant enough to survive physically. The good news is that once we become aware of our negativity bias, we can regularly interrupt it.

Here are seven ways to interrupt chronic negative emotions:

1. Witness Your Mind

In meditation, you can learn to identify more with your larger, witnessing self rather than just your smaller, hurting self. You can witness your innate negativity bias without becoming it.

2. Expand Your Awareness

To expand your sense of self, start a daily creative project, spend time in nature or cultivate a regular spiritual practice to invoke feelings of awe.

3. Contradict Negative Thinking

Counteract your negativity bias as soon as you notice the painful thought. Identify your painful thought and then interrupt the negative momentum with a new, better-feeling thought or action.

4. Repeat Positive Affirmations

When stuck in the negativity bias, saying "I am..." positive affirmations can feel fake. When you feel doubtful about better-feeling thoughts, practice wondering instead. "I wonder what it would feel like to be loved, successful, respected...etc." As you wonder, a slight sense of possibility will arise. Build on this.

5. Minimize Negative Stimuli

Your subconscious mind registers all violence as emotionally real. If you are prone to chronic negativity, it is best to avoid watching the news, violent television and movies. You also might want to spend more time with people who support and uplift you. 

6. Appreciate What You Have

A fear of lack underpins all negative emotions. To build a sense of abundance, notice how many things you can appreciate throughout the day. When you are struggling with fear and negativity, amplify your appreciation for even the most minor details in your life.

7. Amplify the Good

Fear-based survival programming is deeply ingrained in your brain, body, and nervous system. To interrupt your negativity bias, persistently practice noticing what is good, and your joy will increase.