Why Neutral Expressions Can Feel Threatening – Understanding Negative Bias

The Hidden Bias That Makes You Misread Others’ Intentions

Have you ever looked at someone’s face and thought, “They look annoyed with me,” even though they didn’t say a word? Maybe it was just a blank look – but your mind filled in the worst.

This isn’t just overthinking. It’s a common pattern, especially for people who experience anxiety.

In fact, studies show that people in an anxious or negative mood are more likely to interpret neutral facial expressions as hostile or angry. In one experiment, researchers showed participants images of faces with neutral or slightly ambiguous expressions. Those with higher anxiety levels consistently rated those faces as more aggressive or threatening than people in a positive or neutral mood.

So what’s happening here?

Anxiety isn’t just a feeling – it’s a survival mechanism. It’s your brain’s way of staying alert to possible danger. The problem is, when anxiety is turned up too high, it starts to fire off false alarms.

The anxious mind is constantly scanning for danger – whether it’s real or not. This means that even when a situation or expression is unclear, anxiety pushes you to assume the worst. It’s not that you’re making it up – your brain is just trying to protect you by preparing for possible rejection, conflict, or harm. But in doing so, it often creates fear where none exists.

You may not even realise you’re doing it. It can feel like you’re simply being “realistic” or “careful.” But if you’re frequently feeling judged, rejected, or unsafe in everyday situations, especially when others don’t seem to notice anything wrong, this could be a clue that anxiety is shaping how you see the world.

Thought Distortions Caused By Anxiety

Thought distortions are automatic and often go unnoticed. But they quietly shape how you interpret situations – especially when you’re feeling anxious. These patterns twist your perception and feed into unhelpful beliefs.

Here are some common ones anxious minds tend to fall into:

• Mind Reading
  “They didn’t say hi. They must be mad at me.”
  You assume you know what someone else is thinking, and it’s usually negative. But most of the time, people are caught up in their own world. They’re not thinking what you fear, they might not be thinking about you at all.
• Catastrophizing
  “I made a mistake. I’ll probably get fired.”
  A small issue gets blown out of proportion. The anxious brain prepares for the worst-case scenario, even when there’s no real sign of danger. It’s trying to protect you, but ends up draining you.
• Personalisation
  “The meeting went badly – it’s probably my fault.”
  You take responsibility for things outside your control. Even if ten other factors were at play, you assume the blame. This keeps guilt and self-doubt front and center.
• Filtering
  You forget the praise and fixate on the one bit of criticism.
  Your mind overlooks the good and zooms in on the bad. Even when 90% of the situation is positive, your focus clings to the 10% that went wrong. It distorts the full picture.

These distortions feed anxious beliefs like “I’m not good enough” or “Everything always goes wrong.” And the more often you think them, the more “true” they start to feel.

Over time, it becomes a cycle:
Mood → Beliefs → Interpretation → More Anxiety.

When your brain constantly mislabels neutral situations as threats, it drains your energy and warps your reality. It can:

• Strain relationships (you assume the worst about others’ intentions).
• Undermine confidence (you question yourself constantly).
• Fuel avoidance (you dodge situations to escape discomfort).

And worst of all, it feeds a narrative that says: “I can’t trust myself.”

But here’s the good news: you can change this.

Tips to Rewire the Way You Think

If you see yourself in any of this, you’re not broken. You’re just running on old mental software that needs an update. Here’s how to start:

1. Catch the Thought

Awareness is the first step. Start noticing when your mind jumps to a negative interpretation. Ask yourself:

• Is there another way to view this?
• Am I assuming the worst without evidence?

2. Challenge the Distortion

When you catch a thought distortion, label it:

• “That’s mind reading.”
• “I’m catastrophizing again.”

Naming the pattern gives you distance from it, and power over it.

3. Use a Reality Check

Gather actual evidence. For example:

• “They haven’t replied… maybe they’re busy.”
• “I stumbled in the meeting, but others did too.”

Try writing down your thoughts and the evidence for/against them. This helps neutralise emotional overreactions.

4. Practice Self-Compassion

Your thoughts are not facts. And your anxiety is not your identity.

Speak to yourself the way you would a friend: It’s okay to feel anxious. I’m safe. I’m doing my best.

This softens the inner critic and builds emotional safety.

5. Ground Yourself in the Present

When anxiety pulls you into the “what-ifs,” gently bring yourself back:

• Take a few deep breaths.
• Name five things you can see or hear.
• Remind yourself: “Right now, I am okay.”

Your mind is powerful. But sometimes, it runs on fear instead of facts.

Anxious thoughts aren’t always true – they’re often just a reflection of past pain, faulty beliefs, and protective instincts.

The more you learn to spot and question your thoughts, the more freedom you gain.