6 Negativity Bias Patterns

Negativity Bias: Catastrophizing
Believing that what has happened or will happen will be awful. Wondering about “what if” something happens.

Examples:

• If I do poorly on this project, my career will be ruined.
• I got laid off and will never work again.

Negativity Bias:
Blaming
Blaming others for negative events and not taking appropriate responsibility.

Examples:

• This project failed because the vendor messed up.
  
• My presentation was a disaster and it’s my co-workers’ fault.
  

Negativity Bias:
Magnifying
Magnifying the negatives and minimizing the positives. Thinking about how things should be, rather than on what is.

Examples:

• I got lucky with my successes, so they don't count.
• I get along with a couple of my co-workers, but most people don’t like me.
• I should be doing better in my job. If I don’t then I’m a failure.

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Negativity Bias:
Internalizing
Unrealistically blaming yourself and not accepting that some events are out of your control. Giving yourself a negative label.

Examples:

• This project failed and it was entirely my fault.
  
• I’m the reason why the department is struggling.
  

Negativity Bias:
Assuming
Assuming the worst without evidence. Thinking that single negative events apply to your entire life.

Examples:

• This happens a lot to me; I fail most of the time.
  
• I'm not going to a promotion because I won't get it.
  

Negativity Bias:
Comparing
Interpreting events using unrealistic standards. Focusing on others who seem to do better.

Examples:

• My colleagues are more talented than me.
• Our competitors have better products than us.