In times of challenge or uncertainty, our brain’s default setting—negativity bias—tends to go into overdrive. Cue the self-doubt, the emotional fog, the “what now?” feelings. When life’s waves feel particularly strong, it’s easy to get swept away.

For almost two months, I’ve been handwashing dishes. Our dishwasher broke, and after several failed attempts to fix it, we ordered a new one—only to discover it was damaged just before installation.

Naturally, my first reaction could have been frustration. And that would’ve made sense—our brains are wired with a negativity bias that prioritizes threat and stress over calm and contentment. But instead of spiraling into annoyance, I used a powerful mental tool: cognitive reframing.

I often go for long walks—sometimes alone, sometimes with my family. Although we live in an urban area, we’re lucky to be just a half-mile from a quieter neighborhood with trees and a dedicated nature trail.

Many of us spend our lives working to improve our circumstances—a new job, a bigger house, moving to a new city. These are meaningful pursuits and can contribute to well-being. However, without ongoing, intentional effort to recognize the benefits we're receiving, their impact on our happiness tends to fade—and often, we don’t even realize it.

Our innate bias toward negativity helps us effectively navigate treacherous situations, but it can also hinder our ability to care for ourselves, establish strong relationships, and act resiliently when life throws challenges our way. Think of the negativity bias as an emergency siren—helpful in true emergencies, but disruptive in everyday life.

Think about a time when you were feeling down and a friend simply listened. Or when you shared a laugh over coffee, reconnected with someone you haven’t spoken to in years, or worked with colleagues in perfect sync. These moments remind us just how vital relationships are to our well-being.

You know that moment when stress takes over—you’re overwhelmed, reactive, maybe even saying or doing something you regret later? That’s your brain’s fight-or-flight response. It’s not weakness. It’s your amygdala taking the wheel and your sympathetic nervous system flooding your body with cortisol, one of the body’s primary stress hormones.

I’ve been thinking a lot about the science of kindness—how simple, intentional acts can genuinely shift our mood, our mindset, and the way we connect with others. And among those small acts, smiling might be the most underestimated.

One of the best things we can do for our well-being is act kindly toward others. This generous spirit reduces stress and strengthens relationships—essential ingredients for a fulfilling life.

Have you ever “lost your cool”? Sent an email or text you later regretted? Snapped at a coworker, spouse, friend, or child?

If so—there’s a brain-based reason for that.

In those moments, you weren’t weak or flawed. You were reacting—not responding. And neuroscience explains why.

Laughter is one of the most powerful—and underused—ways to fight our brain’s natural negativity bias. Hardwired to scan for threats, our brains tend to hold onto negative experiences more than positive ones. But laughter disrupts that cycle. It creates joy, shifts perspective, and helps us return to a more balanced, resilient state.

I’ve written several times about the negativity bias that is hardwired into us as humans—and for good reason. This bias, a tendency to focus more on the negative than the positive, served us evolutionarily, helping us stay alert to threats. But in modern life, it can keep us stuck in cycles of anxiety, disconnection, and despair. It’s one of the biggest impediments to well-being, especially in times of stress.

Transitions can feel unsteady—like catching a wave and hoping you don’t fall off the board. But they also invite something powerful: the chance to awaken your growth mindset—that quiet inner belief that you can learn, adapt, and grow, even when the future feels uncertain.

As humans, we are biologically wired with a negativity bias — a natural tendency to focus more on threats than on positive experiences.

As I navigate a life transition, I’ve been reflecting deeply on purpose.

In our work and lives, challenges are guaranteed. But how we respond to them? That’s not always easy.

When we hit a setback—job loss, uncertainty, or major life changes—it’s easy to fall into self-criticism. We think that pushing ourselves harder or toughening up will get us through. But research tells a different story: the “drill sergeant” voice inside actually increases stress, impairs problem-solving, and makes it harder to move forward.

This past week has been challenging. Like so many others affected by a layoff, I’m navigating the uncertainty of job loss and the emotions that come with it. As an I/O Psychologist, I know that resilience isn’t just about pushing through—it’s about finding ways to ground ourselves, regulate stress, and move forward with clarity.