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

Positive thinking makes you productive. Unfortunately, we don't always want to succeed. One exercise helps to get rid of negative thoughts, fears and worries Head to get.

Positive thinking improves work and life and motivates to peak performance

We have been on Best of a number of times lately HR - Berufebilder.de® explains how positive thinking improves our work and also our life - because we become more productive when we see things in a brighter light. So the power of a self-fulfilling positive prophecy can literally spur us on to top performance.

In doing so, I also analyzed why we positive Thinking is so often lost - for example due to external influences. But also ours Brain is to blame for the negative thoughts: Because of evolutionary reasons, they simply stick more easily than positive memories.

Just switch off helps

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And what's more: the more often and longer we talk about a Problem think, the worse it gets. We go in circles and the brain "chatters" as do psychologists Neil Roese and Jeff Kuban through scientific studies at the University of Illinois confirmed.

Based on this knowledge, they recommend: Just switch off. Unfortunately, that's easier said than done when one fear is constantly running through your brain worse than the other. How are you supposed to do that? stop?

Exaggerating negative thoughts absurdly: 3 steps

I found the following Method helpful: Don't just push away the negative thoughts, but on the contrary force them and exaggerate them - until we realize how absurd many of our fears and fears are. And then invalidate them. Here's how I do it:

Step 1: Collect your fears

Just write down everything you negatively believe could happen if you do or don't do this or that. Then you will fast clear that some of the worries you are carrying around with you are unfounded and that the consequences of your actions cannot 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:

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 boss will get incredibly angry if I don't 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 each point with the following three Ask deal with:

• 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

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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 deal with all the more enthusiasm and Optimism an Solution make an effort.

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