![]() ![]() What emotions do you feel as you look at each of them? Looking at the type of negative instances you recall, would your perspective shift if you were able to look at them in a different way or take a different perspective?.In reviewing your listings, is there a pattern? Are the negative memories relationship-focused? Are they random events?.Were you able to confirm the brain’s negativity bias? Did you record more negative than positive events?.Use your reflection note to record them within the appropriate columns. The goal here is to recall as many instances of positive and negative events as possible within the time limit of two minutes. You might also recall a colleague's compliment or a gift from your significant other. You might recall a child's challenging behavior or the flat tire on the way to work. List any kind of minor or major events that you experienced within the last week. There are no right or wrong answers as your perspective is what matters here. The Velcro column is the area to record negative or unpleasant events. This exercise is also available in the Learn section below. ![]() The Teflon column is for listing pleasant or feel-good recollections. The chart below prompts you to recall and list positive and negative recollections or memories. Read these instructions, then allow yourself two minutes to complete the following activity. Although six positive events and one small upsetting encounter may have occurred in your day, most likely you will only focus on and recall the event that was disturbing. In short, the brain is Velcro for negative experiences and Teflon for positive ones. Have you ever noticed that your negative experiences-which are processed as bad, horrible, frightening, life-threatening or anxiety-producing-always seem to be right there on the top of your mind? Whether conscious or unconscious, negative experiences affect you by influencing your thoughts, perspectives, moods, and behaviors. Processing experiences to ensure survival is one of the principal roles of your brain. Then, the background feeling of what it feels like to be you can become undeservedly glum and pessimistic." -Hanson, 2009 Consequently, even when positive experiences outnumber negative ones, the pile of negative implicit memories naturally grows faster. Know "But here's the problem: your brain preferentially scans for, registers, stores, recalls, and reacts to unpleasant experiences … it's like Velcro for negative experiences and Teflon for positive ones. ![]()
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