Which Mode is Better?

Most of the articles I write start with a simple question. Sometimes, the answer is obvious. There may be lots of good research pointing to a single agreed-upon conclusion and simple steps people can take to implement the solution. But far more often, conflicting bits of information are floating around that require you to weigh opposing evidence before figuring out what might be better.

I want to share the thought process behind one of those questions I was given recently. Here’s the question: Which is more important, more positive thinking or less negative thinking? In other words, do people do better by increasing positive thinking or decreasing negative thinking?

Both play crucial roles in determining our overall well-being and the outcomes of our actions. So, I explored both sides using research:

Arguments for More Positive Thinking

1. Benefits of Positivity: Positive emotions can broaden our awareness and encourage novel, varied, and exploratory thoughts and actions. Over time, this broadened behavioral repertoire can build skills and resources. This idea is central to Barbara Fredrickson’s “Broaden-and-Build Theory” of positive emotions.

Reference: Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218.
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2. Resilience: Positive thinking can foster resilience. People who maintain a positive outlook can better cope with stressful situations and recover from them more quickly. They’re also less likely to be overwhelmed by the adverse effects of stress.

Reference: Tugade, M. M., & Fredrickson, B. L. (2004). Resilient individuals use positive emotions to bounce back from negative emotional experiences. Journal of Personality and Social Psychology, 86(2), 320.
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Arguments for Less Negative Thinking

1. Effects on Health: Chronic negative thinking, often associated with stress and anxiety, can have a tangible impact on the body, including a weakened immune system and cardiovascular problems.

Reference: Glaser, R., & Kiecolt-Glaser, J. K. (2005). Stress-induced immune dysfunction: implications for health. Nature Reviews Immunology, 5(3), 243-251.
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2. Mental Well-being: Negative thinking patterns, particularly rumination, have been linked to the development and exacerbation of depressive symptoms.

Reference: Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science, 3(5), 400-424.
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3. Cognitive Effects: Chronic negative thinking can limit cognitive flexibility and creativity. It can lead individuals to adopt a more narrow focus, making problem-solving more challenging.

Reference: Andrew J. Ellena, Lynda A. Beauregard, Cheryl L. Stewart (2014). Cognitive flexibility: A distinct element of performance impairment due to sleep deprivation. Accident Analysis & Prevention, 62, 1-3.
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After analyzing both points of view, these were the arguments that helped me make my decision.

1. Foundational Impact: Negative thinking patterns, such as rumination, can lay the foundation for various mental health challenges, including depression and anxiety. By reducing negative thinking, one might be preventing the onset or exacerbation of these conditions.

2. Stress and Physical Health: As mentioned previously, chronic negative thinking can have tangible adverse effects on physical health, including a weakened immune system and cardiovascular problems. We can potentially mitigate some of these health risks by addressing and reducing negative thought patterns.

3. Threshold Effect: While positive thinking has many benefits, there might be a threshold after which its benefits plateau or become counterproductive. For example, excessive optimism can lead to underestimating risks or not preparing for potential challenges. On the other hand, the effects of negative thinking might be more linearly detrimental—the more negative thinking, the worse the outcomes.

4. Broad Cognitive Impacts: Negative thinking can limit cognitive flexibility and creative problem-solving. Reducing these negative patterns can free up mental resources for more constructive thought and action.

While positive thinking undeniably has numerous benefits, including enhancing resilience, fostering creativity, and building resources, minimizing negative thinking appears to be more vital. Chronic negative thoughts are the “villains in our head,” and they can have detrimental effects on our mental and physical health and limit our cognitive abilities. Negative thoughts are demotivating; they cause us to doubt what we are capable of and can stop us from doing anything.

Positive thinking is important, but eliminating those thoughts that make you discount your abilities will help you more. You have to believe in yourself to achieve great things. Stop amplifying that voice that tells you you’re not enough.

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9/22/2023