What if…Something Amazing Is About to Happen? Challenging Negativity Bias and Believing in the Possibilities

By Christine Murray

Recently, I created an image similar to the one below and set it as my phone screensaver:

The message, "Something amazing is about to happen," had started bouncing around in my mind, so I decided to place it where I'd frequently be reminded of this positive outlook. As I've mentioned before, I'm currently navigating some major “fresh starts” in my family and career, and these new beginnings in life can definitely add to a lot of uncertainty and stress.

If you’re like me, you may find yourself during seasons of change–or even just when facing everyday stressors–asking yourself, “What if…?” and then filling in the blank with any number of possible negative outcomes that might come along. 

• What if…this goes wrong? 
• What if…it's too expensive? 
• What if…I make a big mistake? 
• What if…other people judge me negatively because of something that happens? 
• And the list could go on and on!

This negative thinking pattern, while sometimes useful for anticipating and preparing for challenges, often leads to unnecessary stress and rumination over potential negative outcomes. Quite often, these imagined negative outcomes either don't materialize or aren't as bad as we imagine when we’re dwelling on possible negative scenarios.

Negativity bias is a common cognitive bias that refers to a natural human tendency to focus more on negative information and possibilities than positive ones. While this bias can be helpful in the sense that it’s geared toward self-preservation, it can also hold us back, especially during new beginnings or challenges. If we get too overwhelmed by imagining possible negative outcomes, we may give up or not even try to move toward the positive changes we want to see in our lives.

One valuable tool we can use when we start to face excessive stress and worry because we’re envisioning possible negative outcomes is to balance our thinking with positive possibilities. Instead of solely focusing on what could go wrong, we can ask ourselves:

• What if…this goes right?
• What if…things turn out even better than I could imagine?
• What if…I do well?
• What if…something really great and surprising happens that I never would have seen coming?

Balancing negative scenarios with positive ones doesn't mean erasing all negative thoughts. Instead, it involves being mindful of when negative biases influence us and actively imagining positive outcomes. This practice can support our growth and resilience, as well as our persistence when we are facing challenges or worries as we are setting out on new beginnings in life.

Here are four tools to practice challenging our negativity bias and embracing positive possibilities:

1. Practice Mindfulness: Mindfulness means paying attention to our present experiences, including our thoughts, emotions, and physical experiences. If you notice yourself imagining negative outcomes, mindfulness can help you to notice them without getting swept up in them. Try observing your thoughts as they come along, as well as noticing the feelings they are bringing up. 
2. Challenge Negative Scenarios: When you start to imagine negative scenarios or thoughts, gently challenge them by playing them out. You might try considering the actual likelihood of these scenarios happening and then thinking through what that would really be like. For instance, if you're worried about making a mistake, you can think through what would happen if that mistake occurred and how you would handle it. You may realize that even negative outcomes may not be as bad as you’re imagining, or at least that you could figure out how to navigate them if they do happen. 
3. Imagine Best Case Scenarios: Alongside challenging negative scenarios, try to train your brain to also envision positive or neutral outcomes. This involves focusing on potential best-case scenarios that are in alignment with your goals and values. For example, instead of dwelling on a possible worst outcome, imagine what would happen if things went well, as well as how success would look and feel. By also using your imagination to envision positive outcomes, you are building your capacity for good things to come your way to embrace and enjoy.
4. Implement Supportive Mechanisms: To reinforce positive thinking and counter negativity bias, it's helpful to put supportive mechanisms in place. These can include using visual cues or positive affirmations as reminders of your optimistic mindset, just like my “Something amazing is about to happen” screensaver that I shared at the start of this post. Other examples might include placing motivational quotes or affirmations in visible areas or seeking professional support, such as counseling or coaching, to develop strategies and tools to address and overcome negative biases effectively.

Whether you're embarking on new beginnings or in a season of stability, building a mindset that creates space for imagining positive outcomes can enhance your resilience and overall well-being. Embracing the possibility of positive outcomes doesn't ignore challenges, but it can help you cultivate greater resilience and openness to embracing the positive things that may come your way, now or in the future.

Above, I shared a positive “what if” statement that’s been on my mind lately: “Something amazing is about to happen.” If you have other examples of positive “what if” statements that are meaningful for you, I invite you to share them in the comments below!