How the Negativity Bias Can Lead to Burnout

Photo by Annie Spratt on Unsplash

The negativity bias is a key aspect of psychology that is worth knowing for anyone that wants to be happier at work. In short, it means that our brains are hardwired for negativity over positivity in a few different ways: 

• We remember negative feedback more easily than positive feedback

• We remember negative experiences better more easily than positive experiences

• We pay more attention to negative news than positive news

Think about it this way: If you interact with ten wonderful people throughout the day but have to deal with one jerk during a meeting, are you more likely to remember the many positive people or the one negative person? 

The negativity bias is helpful from an evolutionary perspective. When your life depends on looking out for snakes or other dangers, it makes sense to constantly be on the lookout. But in the modern world we are better served by looking for positivity.

The negativity bias relates to the second scale of burnout - depersonalization or cynicism. When we are surrounded by constant negativity we become more cynical. This cynicism can prevent us from fully engaging with our work and lead us to burnout. 

How can we counteract the negativity bias?

• Look for good. There is a good reason that I have adopted this principle. Even though it may be easier to pay attention to all of the negative things around you, you will be better off by looking for positive things.

• Remember the positive. Journaling is a popular habit to live a more positive life. At the end of each day, try writing down three positive things that happened to you.

• Notice when you are ruminating on the negative. There's no need to beat yourself up over negative thoughts - that will just make things worse. Instead, forgive yourself and move on. 

What are some other ways you focus on the positive? Email me.