Powerful Method to Beat Worries and Negative Thoughts!


December 2015,

With a mix of worries and skepticism my doctor was sitting in front of me. I wasn’t surprised he was looking at me like that after not contacting him for a few months, even though I needed supervision and treatment.

“Have you done your fight yet?” he asked with a curious tone. The fight was the reason I refused a therapy for several months. I was sure that I will never fight at my weight class again, so I just wanted to defend my title at least once. “I won”, I replied with a big smile on my face, “I’m ready to do the treatment now”. He wasn’t very sure how to react: “Well, now it’s high time to do so. You’re lucky, normal people would have ended up laying in the emergency”, then he handed me the medicine prescription.

For various reasons, I refused to take strong medicine for months. I was worried. I was worried that my body and life will change. These worries were stuck in my head after talking with many people and doctors.

How to deal with the changes? I didn’t know yet.


What are worries?

Worries are negative thoughts. Being worried means that your thoughts about something are going over a certain healthy limit. You start to interpret possible negative outcomes. It’s self-talk, often connected to doubts. You get fears and expect to fail or get more problems.

Self-talk is nothing else than thoughts. You do that every time. And sometimes it’s negative.

“Think positive” is what people say then. Every idiot says that, but how can you think positive when you are full of worries?

The fact is: Worries are just a bad habit of the mind. People with low self-confidence, life motivation and mental discipline might be prone to having more worries, but there is always a chance to turn that bad habit of the mind into something better!


How I fought worries

Worried but determined I went to the pharmacy to get my medicine. I feared the moment for months.

Luckily, I was attending a sports psychology course in university during that time, learning theories about the athletes’ minds and how to influence it with effective methods. Just on that day we talked about a method to regulate monologues.

The method was about rephrasing your monologues, turning negative thoughts into positive ones. Even though my mindset is strong, I decided to give it a try. I went to a close coffee shop, sat down, took out a piece of paper and started to apply this simple method on myself:

  1. Draw a two-column table.
  2. Write all your negative thoughts on the left side.
  3. Rephrase each negative thought so they sound positive. Avoid all kinds of negative wording, doubts and fears. Doubts and fears can be replaced with strength and determination. Add actions to your positive thoughts to strengthen your believe in them.



I will lose my shape. I will train hard and eat well to stay in shape.
I won’t be able to train. I will approach my training differently to have good training and progress.
I won’t be able to perform. My new approaches will make me perform better than ever.
…. ….


You apply this method in every situation you have negative thoughts or worries. As you can see, it’s not just negating your thoughts. You must rephrase them. Once you have them written, remove the left column and read the right one a few times every day until it’s stuck in your head.

Remember, they’re your words! Believing your own words is easy!


Effects on my life and career

I would lie if I said that I didn’t feel any negative changes. They were present. But, doing this method I was confident to be the best I can possibly be and to continuously improve the situation. And it worked.

Being able to adapt is the best way to deal with changes.

Everybody has to push through tough times now and then. It’s nothing special or dramatic. All I’m saying is, that there is a big chance to overcome negativity in your mind with simplicity.

My mindset got even stronger than before!

I managed to keep being a happy person, enjoy my life, train and fight again at a high level in my weight class. The following fight wasn’t easy, but being back on track and feeling progression was all that mattered to me. I made it possible for myself just by a positive mindset.



Whenever you find yourself in a problematic situation that causes doubts or worries, try this method! You will be surprised how powerful it is for your way of life and confidence.

“That the birds of worry and care fly over your head, this you cannot change, but that they build nests in your hair, this you can prevent.” – Chinese Proverb


Take it easy


3 Comment

  1. Dennis says: Reply

    Vielen Dank. Sehr guter Beitrag! 🙂

  2. Dian says: Reply

    OMG. I knew this method!
    I have bought an expensive book, and this method is included. I think I should read that book again and apply it to my life 🙂 I’m prefer a spiritual. Like praying, think positive, take a deep breath, yoga, backbend, etc. Do you believe unnatural power? I think you should apply it too 😉

  3. Matthias says: Reply


Leave a Reply