Negative thinking and reducing fears in 3 steps [+ checklist]

Work well, plant 500 trees!  do the workwelt more humane and ecological and donate - Certified - Income for afforestation. When Book publisher Best of HR –® with a unique Book Concept, on Demand eCourses and News Service we share 15 years of Experience with our Customers (Samsung, Otto, State Institutions) continue. Of the Top 20-Blogger Simone Janson, referenced in ARD, ZEIT, WORLD, Wikipedia .
Copyright:  Artwork created as part of a free collaboration with Shutterstock. ,

Positive thinking makes you productive. Unfortunately, we do not always want to succeed. An exercise helps to get negative thoughts, fears and worries out of your head.


Here writes for you:


Simone Janson Simone JansonSimone Janson is publisherGerman Top20 blogger and Consultant for HR communication.


Positive thinking improves work and life and motivates to peak performance

Öfters haben wir in letzter Zeit Best of HR –® Explains how positive thinking improves our work and our lives - because we become more productive when we see things in a brighter light. Thus, the power of a self-fulfilling positive prophecy can literally spur us to peak performance.

In doing so, I also analyzed why positive thinking is lost so often - eg because of external influences. But our brain is also to blame for the negative thoughts: For evolutionary reasons, they simply hang easier than positive memories.

Just switch off helps

And what's more, the more and longer we think about a problem, the worse it gets. We spin in a circle and the brain “rattles”, as psychologists Neil Roese and Jeff Kuban confirmed through scientific studies at the University of Illinois.

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

They recommend based on this finding: Just switch off. Unfortunately, that is easier said than done, when one fear is always harassing the other through the brain. How can you just stop there?

Exaggerating negative thoughts absurdly: 3 steps

I found the following method useful: Do not push away negative thoughts, but on the contrary, push and exaggerate them - until we realize how absurd many of our fears and fears are. And then refute them. This is how I do it:

Step 1: Collect your fears

Just write down everything that might be your negative assumption if you do or do not do this or that. Then you will soon realize that some of the concerns you carry around with you are unfounded, and that the consequences of your actions can not be as tragic as you feared.

I have listed some classic examples below. In addition, I have deliberately listed a few rather exaggerated fears that have nothing to do with the matter: they are meant to show that there is not necessarily any connection between the plot and the feared outcome.

Step 2: Formulate assumptions as statements

Important: Formulate the assumptions necessarily as a statement, in no case as a question, because then you can better deal with it:

Tip: Text as PDF (please read the instructions!) Download or for a little more Book on the topic with discount or eCourse book. Actions or news via Newsletter!

  1. I get bullied if I try less hard
  2. If I do not do this work, nobody does it and it stays
  3. My Chef is going to be incredibly angry if I do not do what is expected of me
  4. I will be terminated without notice if I do not do my job well
  5. If I do not put pressure on myself, I become unproductive and can not do anything
  6. Just today, the CEO might drop by the department and see that I'm lazy
  7. I will never get such a job again unless I give at least 150 percent
  8. The customer will not recommend me and talk bad about me if I do not do it perfectly now
  9. The boss will give me bad references and I will never find a good job again
  10. If my department is not the best, we will lose the bonus payment
  11. I expect my employees to do their best - I can not just do less than they do
  12. If I make a mistake now, I will not be promoted

Step 3: Find evidence for or against the fears

In a second step, you should now go through your fears in turn and deal with the following three questions at each point:

  • What proof is there that my assumption is true?
  • What evidence is there that my assumption is not true?
  • What would I say to other people in the same situation?

Conclusion: Find out how realistic negative thoughts are

The whole process serves to find out how to really put the overpowering, negative thoughts into context.

In this way, you will very quickly get a realistic picture of your situation. You will realize that many fears are realistically unnecessary. With the few remaining sticking points, you can now with all the more vigor and optimism strive for a solution.

More knowledge - PDF download, eCourse on demand or personal advice

Offline download: Download this text as PDF -  Read usage rights, Because we do not automatically submit the title of this text for privacy reasons: When buying in "interests" the title register if support is needed. After buying text exclusively Download at this URL (please save). Or for a little more directly an entire book or eCourse with this text buy, read on.

3,99 Book now

Read customer feedback and buy a book on this topic at a discount: Do you like this text and want to read more information about it? Buy the right book including this text, buy it here in two languages, as a member even with a 20 percent discount. Would you like to take a look at the book first? You can do this by previewing the book look at and then purchase on the book page.

German edition: ISBN 9783965962026

7,99  Buy directly

English version: ISBN 9783965962033 (Translation notice)

7,99  Buy directly

Your eCourse on Demand: Choose your personal eCourse on this or another desired topic, As a PDF download. Up to 30 lessons with each 4 learning task + final lesson. Please enter the title under "interests". Alternatively, we are happy to put together your course for you or offer you a personal regular eMailCourse including supervision and certificate - all further information!

19,99 Book now

Consultant packages: You want to increase your reach or address applicants as an employer? For these and other topics we offer special Consultant packages (overview) - For example, a personal phone call (price is per hour).

179,99 Book now

You want to comment here? Please the Debate Rules comply, contributions must be unlocked. Your eMailAddress remains secret. More information on the use of your data and how you can counter this can be found in our Privacy Policy.

  1. To follow debate on this post
  2. All debates follow

Post a Comment

Your email address will not be published. Required fields are marked with * .

Ja, I would like to be informed about the latest promotions and offers via Newsletter be informed.

I hereby accept the Debate Rules and the Privacy policy with the possibility to contradict the use of my data at any time.