Ever feel like when one bad thing happens, a bunch of others follow right behind it?
Whether it’s a string of bad luck, stressful life events piling up, or just small annoyances stacking on top of each other, it can start to feel like the universe is out to get you. But is it really just bad luck, or is there something more going on? As it turns out, there are real psychological and practical reasons why bad things seem to happen in batches. Here’s why it happens and what you can do about it.
1. Your brain is wired to notice patterns.
Our brains are constantly looking for patterns, even when none exist. When something bad happens, we subconsciously start paying more attention to other negative events, making it feel like they’re all piling up at once. The reality is, good and bad things are always happening, but when we’re in a tough moment, our brain filters things differently. Flipping your focus to the positive can help break the cycle of only noticing the bad.
2. Stress makes small problems feel bigger.
When you’re already feeling overwhelmed, even minor inconveniences can feel like huge problems. Stress lowers your ability to cope, making setbacks that might normally feel small seem like part of a bigger storm. Taking time to de-stress—whether through exercise, deep breathing, or even just stepping away for a break—can help bring things back into perspective.
3. One bad event can cause a chain reaction.
Sometimes bad things really do trigger more bad things. Losing your job might lead to financial struggles, which can then create stress in relationships. A lack of sleep after dealing with a problem can make you more likely to make mistakes the next day. Breaking the chain starts with tackling the first manageable thing you can. Even a small win can stop the snowball effect from continuing.
4. Negative emotions change your perception.
When you’re feeling down, you’re more likely to interpret neutral situations as negative. A delayed text from a friend might not bother you on a good day, but during a bad week, it might feel like a sign that they don’t care. Recognising when your emotions are influencing your thoughts can help you avoid falling into a negativity spiral.
5. Confirmation bias makes it worse.
Once you start believing that bad things happen in batches, your brain looks for evidence to prove it. You might completely overlook a good thing that happened because it doesn’t fit the pattern you’ve already decided is true. Actively reminding yourself of positive moments, even small ones, can help change your focus and balance your perspective.
6. Life naturally has ups and downs.
Bad things feel more noticeable because they disrupt your routine, while good things tend to blend into the background. If you look at the bigger picture, most people go through waves of both good and bad events. Keeping a long-term perspective can help you realise that tough times don’t last forever, and good things will eventually come back around.
7. Decision fatigue can make things worse.
When you’re dealing with one stressful event, your brain is already working hard to process it. Add a few more problems into the mix, and your ability to make good decisions can take a hit. This can lead to more mistakes, forgotten tasks, or impulsive choices that create even more problems. Giving yourself time to rest and recharge can help prevent this cycle.
8. Burnout makes you more reactive.
If you’ve been pushing yourself too hard for too long, even small setbacks can feel like major disasters. Burnout lowers your ability to cope, making it harder to handle life’s normal ups and downs. Prioritising rest, self-care, and setting boundaries can help you build up the mental strength needed to weather bad days without feeling like everything is crumbling.
9. You might be overcommitting without realising it.
Sometimes, what feels like bad luck is actually just taking on too much at once. When your schedule is packed, small mishaps like running late or forgetting something are more likely to happen. Checking in with yourself and cutting out unnecessary stressors can help prevent avoidable problems from piling up.
10. People tend to share bad news more often.
It’s human nature to vent when things go wrong, which can make bad events seem more overwhelming. When people around you are also sharing their struggles, it can feel like negativity is everywhere. While it’s important to talk about tough times, balancing it with positive conversations and gratitude can help lighten the emotional load.
11. Your nervous system gets stuck in fight-or-flight mode.
When bad things keep happening, your body can get stuck in a state of stress, making you more anxious, reactive, and even physically tense. Doing things that signal safety, such as deep breathing, stretching, or listening to calming music, can help reset your nervous system and bring some relief.
12. You might be avoiding problems instead of solving them.
Some problems snowball because they’re left unaddressed. Ignoring financial troubles, health issues, or relationship concerns can make them worse over time, leading to what feels like an avalanche of bad luck. Facing problems head-on, one step at a time, can prevent them from getting bigger and give you a sense of control again.
13. Tough times can actually make good moments stand out more.
Believe it or not, struggling through a difficult period can make future good moments feel even better. When you come out on the other side, you’ll likely appreciate small joys in a way you wouldn’t have before. Reminding yourself that hard times don’t last forever can help change your mindset and keep you moving forward, even when it feels like things aren’t going your way.
14. Bad luck isn’t a curse—it’s just part of life.
It might feel like bad luck is following you around, but in reality, everyone experiences rough patches. Life has natural ebbs and flows, and sometimes the downs just feel more intense than the ups. Instead of feeling stuck in a cycle of bad events, focus on what you can control. Whether it’s adjusting your mindset, taking small positive steps, or simply riding out the storm, remember that things will eventually turn around.
