In the grand theatre of the mind, it often seems that the shadows are more captivating than the sunshine. Humans, by nature, are more likely to remember adverse events more vividly than their positive counterparts. This predilection for the negatives, also known as negativity bias, has roots deep in our evolutionary history, where survival often hinged on remembering and avoiding harmful encounters.
However, in our modern lives, this bias can lead to an imbalance in the mental narrative, often overshadowing the positive experiences that are equally, if not more, abundant.
A common manifestation of this bias is catastrophising, a cognitive distortion where the mind tends to imagine the worst possible outcome in any situation. For instance, one might receive a message from their boss asking to discuss something and instantly envisage getting fired, rather than considering neutral or positive possibilities.
But is there a way to balance this bias and reduce catastrophising? Here’s where Cognitive Behavioural Therapy (CBT) steps in.
CBT is a psychological treatment approach that seeks to identify and alter distorted thought patterns. It asserts that our thoughts, feelings, and behaviours are interconnected, and by changing our thought patterns, we can effectively influence our emotions and behaviours.
One of the central techniques used in CBT is cognitive restructuring, which involves identifying, challenging, and altering negative thought patterns. For example, if one tends to catastrophise when faced with unknown situations, cognitive restructuring would first involve recognising this pattern. The next step is to challenge the worst-case scenarios created by the mind with questions like, “How likely is this outcome?” or “Is there evidence to support this negative thought?”
Following this, the focus shifts to creating more balanced perspectives. Instead of automatically assuming that the meeting with the boss will result in getting fired, one could think, “There could be many reasons for this meeting. It might be a new project or feedback on my work.”
Over time, practising cognitive restructuring can help reduce the tendency to catastrophise and equip one with a more balanced perspective. It’s essential to remember that this process is not about denying negative outcomes or experiences but about providing a more fair and accurate portrayal of reality.
In conclusion, although the mind might be naturally inclined to recall the shadows, it doesn’t mean that the sunshine has to be forgotten. With practices like CBT, it’s entirely possible to rewrite the script and bring more balance to the grand theatre of the mind.
