Positive vs.Negative Thinking- the science

Tuesday, May 28, 2024.

Positive thinking is often touted as the key to happiness and well-being.

However, recent research suggests that attempting to "think positive" can actually worsen the emotional state of some people, especially those prone to worry.

As a couples therapist, I've seen how this paradoxical effect can play out in relationships, and understanding the nuances of positive thinking is crucial for effective therapy.

How the Study was conducted

A study conducted by Jason Moser and his team explored the neural markers of positive and negative thinking. The research involved 71 women, chosen due to their higher susceptibility to depression and anxiety.

These participants were asked to view distressing images, such as a woman being threatened by a masked man, and try to put a positive spin on them.

The results revealed a stark contrast between natural optimists and habitual worriers.

Those who were generally positive had an easier time reframing the distressing scenarios. Their brains showed reduced activity in areas associated with worry, indicating that positive thinking was effective for them.

The Backfire Effect: When Positivity Hurts

However, the study found a surprising backfire effect among the natural worriers. Moser explains:

“The worriers actually showed a paradoxical backfiring effect in their brains when asked to decrease their negative emotions. This suggests they have a really hard time putting a positive spin on difficult situations and actually make their negative emotions worse even when they are asked to think positively.”

This finding aligns with the experiences of many individuals with pessimistic tendencies. For them, being told to "just be positive" can feel dismissive and may even intensify their negative emotions.

Rethinking Positivity in Therapy

As a couples therapist, it's essential to recognize that not all clients will benefit from the same strategies. Moser’s study underscores the importance of tailored approaches in therapy. Simply advising a client to think positively might not only be ineffective but could also exacerbate their distress.

Moser advises:

“You can’t just tell your spouse to think positively or to not worry — that’s probably not going to help them. So you need to take another tack and perhaps ask them to think about the problem in a different way, to use different strategies.”

Effective Strategies for Couples

In couples therapy, all of the effective, science-based approaches contain vast legacies of cognitive-behavioral therapy (CBT) techniques can be particularly beneficial.

These strategies involve challenging negative thought patterns and reframing them more constructively. For example, instead of insisting on positive thinking, therapists can help clients acknowledge their worries and work through them using evidence-based techniques.

Here are some practical CBT strategies that can help:

Cognitive Restructuring: Encourage clients to identify and challenge irrational thoughts. Replace these thoughts with more balanced and realistic ones.

Mindfulness Practices: Help clients focus on the present moment and accept their emotions without judgment. This can reduce the pressure to force positivity.

Problem-Solving Skills: Teach clients to break down overwhelming problems into manageable steps. This approach can provide a sense of control and reduce anxiety.

Behavioral Activation: Encourage clients to engage in activities that bring them joy and satisfaction, which can naturally improve their mood.

Embracing a Balanced Approach

In therapy, it's crucial to validate clients' feelings and provide them with tools that work for their unique mental frameworks. For some, this might mean steering away from forced positivity and fostering a more balanced and realistic outlook instead.

Doing so can help our clients build resilience and navigate their emotional landscapes more effectively.

Final thoughts

Positive thinking can be a powerful tool, but it's not a one-size-fits-all solution.

For folks prone to worry, a more nuanced approach that includes acceptance and cognitive-behavioral strategies may be more effective. As therapists, we must be attuned to these differences and use our CBT toolbox to support each client’s journey toward emotional well-being.

Be Well, Stay Kind, and Godspeed.

RESEARCH:

Moser, J. S., Hartwig, R., Moran, T. P., Jendrusina, A. A., & Kross, E. (2014). Neural markers of positive reappraisal and their associations with trait reappraisal and worry. Journal of Abnormal Psychology, 123(1), 91–105. https://doi.org/10.1037/a0035817