Podcast Summary: Change Your Brain Every Day
Episode: Negativity vs. Positivity Bias: Why Are We Hardwired to Be Negative?
Hosts: Dr. Daniel Amen & Tana Amen
Release Date: February 10, 2025
Introduction: Understanding Negativity Bias
In the episode titled "Negativity vs. Positivity Bias: Why Are We Hardwired to Be Negative?", New York Times bestselling authors Dr. Daniel Amen and Tana Amen delve into the concept of negativity bias—our brain's inherent tendency to prioritize negative experiences over positive ones. This bias profoundly affects our mental and physical health, influencing everything from perception and memory to emotional stability and cognitive function.
The Science Behind Negativity Bias
Dr. Daniel Amen begins by defining negativity bias and its widespread impact:
"Negativity bias is the tendency to prioritize negative input over positive ones. It influences everything, including how we perceive things, our memory, attention, emotional regulation leading to emotional instability when it's too high, and even cognitive impairments."
(00:00)
He references a comprehensive study conducted at Amen Clinics involving over 7,500 patients, which revealed that increased negativity correlates with decreased activity in the prefrontal cortex. This reduction is strongly linked to psychiatric disorders such as anxiety and depression.
Personal Experiences and Professional Insights
A trauma nurse, who remains unnamed, shares her firsthand experience with chronic stress and its impact on the brain:
"I've been through trauma. I was assaulted when I was 15. You're always looking around because it's a protective instinct, but it can wear out your partner."
(04:27)
She highlights how professions like nursing and law enforcement, which expose individuals to constant negative stimuli, naturally cultivate a negativity bias. This bias becomes a survival mechanism but can lead to long-term emotional and cognitive challenges.
Effects of Negativity Bias on Mental and Physical Health
Dr. Amen elaborates on the physiological consequences of chronic negativity:
"The chronic negativity also elevates cortisol... If it becomes chronic, it shrinks cells in your hippocampus, it gives you memory problems. It can put fat on your belly, it decreases the effectiveness of your immune system, and it's not good for you."
(06:52 - 07:35)
He explains that elevated cortisol levels, the hormone associated with stress, can lead to a myriad of health issues, including memory impairment, increased abdominal fat, weakened immune response, and overall reduced lifespan.
Neuroscience Details: Brain Regions Affected
The discussion delves deeper into the neurological impact of negativity bias:
"Negativity bias decreases cerebellar function and makes you less coordinated... Robert Sapolsky from Stanford talked about how negative speech can cause neurons in the hippocampus to begin dying, including those involved in negative self-talk."
(02:00 - 03:31)
Dr. Amen connects high negativity bias scores to reduced activity in key brain areas:
- Prefrontal Cortex: Reduced activity linked to lower emotional control and increased psychiatric symptoms.
- Hippocampus: Negative stimuli can lead to neuron death, affecting memory.
- Cerebellum: Impaired function results in decreased coordination and cognitive disturbances.
He also draws parallels between negativity bias and conditions like ADHD, noting that both involve diminished prefrontal cortex activity and a propensity to focus on problems as a form of mental stimulation.
Strategies to Overcome Negativity Bias
The hosts advocate for balanced thinking—embracing positivity without disregarding reality. Dr. Amen introduces practical techniques to mitigate negativity bias:
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Affirmative Start to the Day:
"Today's going to be a great day. Start your day with, today is gonna be a great day."
(20:28) -
Daily Reflection: Using journals or structured routines to note what went well:
"I go, what went well today? I notice things I liked about the day."
(23:02) -
Micro Moments of Happiness: Identifying and savoring small positive experiences:
"Look for the little things... like a hummingbird or a butterfly."
(26:23) -
Positive Associations: Focusing on what you appreciate in others rather than their flaws to reduce relational stress:
"Notice what you like about other people more than what you don't."
(26:59)
Tana Amen emphasizes the malleability of the brain:
"You are not stuck with the brain you have. You can make it better, and I can prove it."
(16:23)
She promotes the use of their Brain Fit Life 5.0 app, which offers tools such as a 30-day happiness challenge, brain and mental health trackers, hypnosis audios, brain-enhancing music, and stress-conquering techniques.
Personal Anecdotes: Navigating Trauma and Loss
Both hosts share personal stories illustrating the interplay between negativity bias and emotional resilience:
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Dr. Amen recounts the loss of his father and how practicing gratitude helped him navigate grief:
"When I went to bed that night... I thought about what went well today, and my mind immediately went to my mom and the police officer's interaction."
(25:19 - 26:21) -
The trauma nurse discusses her child's plea for her to seek therapy:
"Chloe looked at me and she goes, mom, I love you so much. Please don't put your trauma on me. It's time for you to go to therapy."
(27:22 - 28:27)
These narratives underscore the importance of balanced thinking and seeking support to prevent the detrimental effects of chronic negativity.
Conclusion: Embracing Balanced Positivity
In closing, Dr. Amen reiterates the importance of accurate positive thinking:
"I'm a fan of accurate thinking with a positive spin. Positivity with an accurate spin."
(17:36)
He differentiates between unbridled positive thinking, which can lead to overlooking real threats, and a balanced approach that acknowledges reality while fostering positivity. The episode concludes with encouragement to adopt these strategies to transform one's brain and overall well-being.
Key Takeaways
- Negativity Bias: An inherent tendency to focus on negative experiences, affecting mental and physical health.
- Brain Impact: Chronic negativity reduces prefrontal cortex activity, impairs memory, coordination, and increases psychiatric symptoms.
- Physiological Effects: Elevated cortisol from stress leads to memory issues, increased abdominal fat, and weakened immunity.
- Balanced Positivity: Emphasizing accurate positive thinking can mitigate the adverse effects of negativity bias without ignoring genuine threats.
- Practical Strategies: Daily affirmations, reflective journaling, savoring micro moments of happiness, and focusing on positive associations can rewire the brain for better mental health.
- Personal Growth: Acknowledging and addressing trauma through balanced thinking and support systems is crucial for emotional resilience.
By understanding and addressing negativity bias, listeners can take proactive steps to enhance their mental health, improve cognitive functions, and lead healthier, happier lives.