Indian international cricketer Smriti Mandhana recently spoke about the importance of perspective, positivity and mental resilience during her appearance on the Humans of Bombay podcast, offering a candid reflection on how athletes — and individuals — process setbacks.
Highlighting how a single negative experience can overshadow an otherwise good day, Mandhana said that consciously shifting focus can make a powerful difference.
“One negative thing that happens can ruin your day. If you lose a match, we always see that we’ve lost it. But there are a lot of positives in that loss too. Even in a day, if one negative thing happens, there are many positive things that happen as well. If we shift our focus from the negative to the positive, it might just brighten your day.”
Her words resonated beyond sport, striking a chord with anyone navigating pressure, disappointment or everyday stress.
Why Shifting Focus Builds Emotional Resilience
To understand the psychology behind Mandhana’s perspective, Dr Pavitra Shankar, Associate Consultant – Psychiatry at Aakash Healthcare, explains that this mindset aligns closely with core principles of sports psychology and cognitive behavioural therapy (CBT).
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Add Hunterfly on Google“Smriti Mandhana is describing what we call cognitive reframing through positive self-talk,” Dr Shankar explains. “When athletes redirect attention from a single negative event to accumulated positives, it strengthens emotional resilience and directly improves performance.”
She adds that positive self-talk — a well-researched CBT technique — helps regulate the inner dialogue that often becomes critical during high-pressure situations.
“Evidence across sports shows that this internal dialogue enhances execution in skill-based activities, supports endurance, and even improves strength-based performance,” she notes.
Mental Tools to Stop One Bad Moment from Taking Over
According to Dr Shankar, several evidence-based mental training tools can help individuals avoid letting setbacks dominate their emotional state:
1. Cognitive Restructuring
This CBT technique helps identify distorted thoughts such as “I failed completely” or “This ruins everything” and replace them with more balanced assessments.
“This reduces emotional overreaction and prevents negative spirals,” she explains.
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Add Hunterfly on Google2. Mindfulness Practices
Mindfulness anchors attention in the present moment instead of replaying mistakes or worrying about outcomes.
“Regular practice improves emotional regulation, clarity, and the ability to mentally reset,” Dr Shankar says.
3. Cognitive Defusion
This technique teaches people to observe thoughts as mental events rather than absolute truths.
“Learning to say ‘this is just a thought’ instead of ‘this is reality’ interrupts emotional loops before they escalate.”
The Brain’s Negativity Bias: Why Losses Feel Heavier
Dr Shankar also highlights the role of negativity bias, the brain’s natural tendency to prioritise unpleasant experiences over positive ones.
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Add Hunterfly on Google“While this bias evolved as a survival mechanism, today it often magnifies failures and fuels self-criticism,” she explains. “People may fixate on what went wrong while overlooking progress, which can lead to guilt, helplessness and reduced motivation.”
This effect is particularly strong during periods of stress, recovery or performance pressure — conditions athletes frequently face.
How to Counter Negativity Bias
To balance this mental tendency, Dr Shankar recommends simple, research-backed strategies:
- Gratitude journaling: Writing down three positive moments each day helps retrain the brain to notice good experiences.
- Celebrating small wins: Acknowledging incremental progress recalibrates attention away from failure.
- Reframing setbacks: Viewing challenges as learning opportunities is strongly supported by both clinical psychology and performance science.
“Over time, these practices weaken the emotional dominance of negative memories and support long-term well-being,” she concludes.
Why Mandhana’s Message Matters
Smriti Mandhana’s insight reflects a growing recognition that mental strength is as crucial as physical skill, not only in elite sport but in everyday life. Her emphasis on perspective, awareness and balance reinforces a simple yet powerful truth: where attention goes, emotional energy follows.
DISCLAIMER:
This article is based on publicly available information and expert commentary. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting any mental health or wellness routine.
