Reflection | Negativity Bias | Confidence | Mindfulness | Gratitude | Reframing | Acceptance | Happy
Many of you may be reflecting upon 2019 and thinking about the ups and downs of this year. Reflecting is an important part of self-growth, however fixating on your mistakes and dwelling on the things that didn't quite meet your expectation may naturally come forth to mind before your personal successes and achievement.
The Negativity Bias, also known as the Negativity Effect, explains how experiences that are interpreted as negative has a greater effect on our memory than neutral or positive ones. Our brains implicit tendency is to focus more on what didn't work out than what went well. This is a result of human evolution and our survival instinct that is hard-wired to avoid feelings of fear, frustration, disappointment, and shame.
The good news is that there are certain things you can do to accurately reflect upon your experiences without denying the positive events that also occurred throughout the year.
Be Mindful
Practice being present and engaged in every moment. What ever it is that you are experiencing try not to judge yourself too harshly. When you're re-collecting memories, or event's from the past, you are no longer in the here and now. Guide yourself back gently by repeating "be here now" then practice being fully present.
Create New Patterns
When you find yourself ruminating, look for an uplifting activity to pull yourself out of your negative mindset. For example, if you find yourself mentally reviewing some unpleasant event or outcome, consciously try to redirect your attention elsewhere and engage in an activity that brings you joy. Listening to upbeat music, going for a walk, or reading a good book to help you get your mind off things.
Write an Appreciation List
Write down all the things that you feel grateful for in 2019, sometimes writing down a list of the opportunities you've had this year may help to put things into perspective.
Write A Thank You Letter
Think of someone that has made a positive influence on your life this year, it may be a dear friend, family membe, mentor or colleague. Write them a hand written letter and mail it to them at the beginning of the new year. There is no better feeling than giving, especially when it’s feeligs written straight from the heart!
It's almost the end of the year and although you may be wanting to leave certain events behind, try to actively recall positive experiences including what you feel most grateful for this year. Taking a more mindful approach to self-reflection may help you realise that despite everything that has happened this year you are exactly where you need to be.
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