How does Alison Ledgerwood suggest dealing with the negativity bias?

Alison Ledgerwood says the goal is not to suppress negative thoughts, which the white bear experiment shows tends to backfire, but to add balance by practising noticing small positives alongside the negatives. She praises a listener with cancer who celebrated a good parking spot on chemo days, and suggests separating the fear that something might go badly from the belief that it will, then planning a small restorative treat afterwards.

• Ledgerwood recommends asking a struggling friend what support they want rather than offering unsolicited advice.
• Listener Christina, a therapist, asks herself whether she is reacting to what is happening now or to what her brain has learned to expect.
• Ledgerwood says she gives her nine-year-old more patience with big feelings than she gives herself.

Source: our own transcription of the episode. The full conversation is on Hidden Brain (2026-10-12). Read the whole episode summary →

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