We have all had bad days. But let’s pause for a moment and consider: what makes a day bad? Is it something not going our way? Hurtful remarks directed at us? Maybe a negative comment on our social media post.

Regardless of the trigger, have you wondered why a single negative experience can overshadow the positive aspects of the same day?

The answer lies in our brains’ natural inclination towards negativity, known as ‘negativity bias’. This psychological tendency developed as a survival mechanism, helping our ancestors navigate a dangerous world filled with threats like predators, food shortages and natural disasters. Overlooking such negative aspects could mean the difference between life and death.

In today’s comparatively safe and stable environment, the negativity bias still serves a purpose, but it can sometimes mislead us. It makes us dwell on the negatives in life, often causing us to overlook the positives. This tendency can make it easier to feel discontented than to discover the happiness we all seek.

As our brains are naturally wired to give more importance to negative information, they can sometimes perceive significant danger even in situations where the threat is minimal or non-existent. Furthermore, continually dwelling on negative thoughts can lead to a cycle of rumination, trapping individuals in a pattern of negative thinking that reinforces their discontent and sadness.

Consider this scenario: receiving ten compliments and one criticism. Despite the abundance of positive feedback, people often focus on a single negative comment, disregarding the positive remarks entirely. Due to the negativity bias, individuals can become overly fixated on this trivial matter, overthinking every possible scenario in their minds. Although it might seem simple for someone not in their shoes to suggest not to “think too much” or “stress about it”, we know that these thoughts aren’t easily dismissed. This selective attention to negativity can result in feelings of inadequacy, self-doubt, and unhappiness, potentially contributing to various mental health challenges.

Our brains are naturally inclined to these negativity biases, so it sometimes requires conscious effort and deliberate choices on our part to find happiness. How can we overcome negativity bias and foster happiness in our lives? The key lies in implementing a few strategies to create our own happiness.

First and foremost, cultivating gratitude can make a significant difference in steering our focus away from negativity. Instead of letting our evolutionary instincts dominate and fixate on the negative, it requires a bit of conscious effort. Take a moment each day to reflect on things we are thankful for—whether it’s a beautiful sunset, a kind gesture from a friend, or simply the gift of life itself. This simple practice can help rewire our brains for positivity. Studies have shown that gratitude not only boosts well-being but also builds resilience in the face of challenges, revealing that life is a rainbow of experiences rather than just black and white.

Additionally, incorporating activities like regular exercise, exposure to sunlight, spending time in nature, nurturing social connections, and building a supportive network of friends and loved ones can counteract negativity bias and enhance happiness.

Furthermore, adopting a growth mindset is a promising strategy for promoting happiness. Those who view challenges as opportunities for learning and personal development tend to experience less dissatisfaction. By reframing setbacks as valuable lessons and focusing on personal growth, individuals can foster a sense of progress and accomplishment, leading to increased happiness and fulfilment.

One of the most effective paths to genuine happiness is through altruism—the selfless act of helping others. Despite the fast-paced nature of today’s world, being there for others without expecting anything in return is a powerful means to boost mood and emotional well-being. It provides a sense of achievement, strengthens social bonds, fosters relationships, gives purpose and meaning, and reduces stress and negative emotions by redirecting focus from personal worries to the needs of others.

Ultimately, create your happiness because happiness is not just a destination but a journey worth embarking on.