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- Herausgeber: via tolino media
- Kategorie: Geisteswissenschaft
- Sprache: Englisch
"Fk the Fear: Embrace Positivity, Achieve Anything" is your essential guide to overcoming fear, building self-confidence, and mastering the art of positive thinking. If you're ready to break free from limiting beliefs, conquer negativity, and achieve your goals, this book will show you how to transform your mindset and your life. Packed with actionable strategies, powerful exercises, and inspiring success stories, this book is designed to help you cultivate a growth-oriented mindset, develop resilience, and stay motivated even during life's toughest moments. Learn how to: * Build unshakable self-belief and develop a positive mindset * Overcome fear, self-doubt, and negative thinking patterns * Create a clear vision for your life and set achievable goals * Turn challenges into opportunities and navigate setbacks with confidence * Practice mindfulness, self-care, and gratitude to strengthen your emotional resilience Whether you’re looking to boost your career, improve your relationships, or create lasting personal transformation, "Fk the Fear" is your go-to resource for living a life of purpose, positivity, and fulfillment. Unlock your full potential and achieve anything by embracing the power of positivity today!
Das E-Book können Sie in Legimi-Apps oder einer beliebigen App lesen, die das folgende Format unterstützen:
Veröffentlichungsjahr: 2025
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Inhaltsverzeichnis
Chapter 1
Introduction My Story & to Positive Thinking
Chapter 2
The Power of Thoughts
Chapter 3
The Path to a Positive Attitude
Chapter 4
Believe in Yourself and Your Abilities
Chapter 5
The Importance of Goals and Visions
Chapter 6
Seeing Challenges as Opportunities
Chapter 7
The Role of Relationships and Environment
Chapter 8
Self-Care and Mindfulness: Aligning Body and Mind
Chapter 9
The Principle of Change
Chapter 10
Positive Thinking in Practice
Chapter 11
The Most Important Insight on the Path to a Better Life
Appendix: Exercises and Resources for Daily Life
Fk the Fear:
Embrace Positivity, Achieve Anything
Sabrina Sugár
Copyright © 2025 Sabrina Strahl
All rights reserved.
ISBN: 9783759291882
DEDICATION
To my parents Anita and Peter, I love you. Thank you for always believing in me and my chaotic life.
CONTENTS
Chapter 1: Introduction to Positive Thinking1Chapter 2: The Power of Thoughts14Chapter 3: The Path to a Positive Attitude23Chapter 4: Believe in Yourself and Your Abilities38Chapter 5: The Importance of Goals and Visions58Chapter 6: Seeing Challenges as Opportunities74Chapter 7: The Role of Relationships and Environment94Chapter 8: Self-Care and Mindfulness: Aligning Body and Mind115Chapter 9: The Principle of Change129Chapter 10: Positive Thinking in Practice138Chapter 11: The Most Important Insight on the Path to a Better Life152Appendix: Exercises and Resources for Daily Life169ACKNOWLEDGMENTS
To all the people who made my life difficult and painful: Thank you. Because of you I am stronger than ever before and nothing can bring me down.
Chapter 1
Introduction My Story & to Positive Thinking
When you look at my bio, you’ll realize that I’m German. And trust me, if there’s one thing Germans aren’t exactly famous for, it’s positivity. In fact, quite the opposite. I did a quick Google search and wasn’t surprised by what I found. We’re known for our excellent work ethic, creativity, and strict rule-following. And yes, we do love a good handshake. But humor? Well… I wouldn’t bet on it.
You might be thinking, “Why is she rambling like this?” The truth is, I feel like I keep talking because I’ve lost my sense of direction in life. Let me explain.
Last year, I was unexpectedly laid off by a company that had me doing two jobs for an entire year—plus a bunch of administrative tasks and even training a student to take over my position. You might think, “Well, you should’ve seen that coming,” given the student training part. But I genuinely believed we had so much work that there was no way they’d let me go. Turns out, I was wrong. It took me six months just to bring myself to read my reference letter, and even now, I still shake my head at what happened.
After that, I started a new job with another company. Don’t get me wrong—the people were great. But they hired me for the wrong role. It’s not that I wasn’t capable, but the workload was just too much for one person. During the interview, they assured me that I wouldn’t be handling everything alone, that someone else would be there to help. Well, that person got another job before they even started. So there I was, working until almost midnight in my first week, drowning in tasks. And as if that wasn’t enough, my boss kept piling on more responsibilities—none of which had ever been discussed in the interview. At some point, all I could do was laugh when he came to me and said, “Oh, by the way, think about doing this too!”
Every day, I sat at my laptop, just trying to survive. On top of that, I had a two-hour commute—because, as we all know, the German train system isn’t exactly world-class. I was also in a long-distance relationship with someone who lived 600 km (372 miles) away. Since I was allowed to work from home three days a week, I kept traveling back and forth between our cities. I felt like I was constantly stuck on delayed trains. After just two months, the signs of burnout hit hard: I couldn’t sleep, my eye started twitching, and I completely lost my appetite.
The breaking point came when my boss—who, by the way, had no clue what my job actually entailed because he was an HR manager—said, “Come to the office tomorrow to take a picture of the team.” I replied, “Hey, I won’t be in the office tomorrow—I told you that already.”
He completely freaked out and snapped, “Well, working from home isn’t really common in our company anyway, so we’ll have to talk about that.” Which, by the way, wasn’t true. Plenty of my coworkers barely set foot in the office. But for him, it was easy—he lived ten minutes away. He had no idea what it was like to commute over two hours every day.
And sure, you might be thinking, “Well, you should’ve considered the commute before accepting the job.” And you’d be right. My mistake was being so desperate for a job that I didn’t think it through. The first time I went to the office, it only took me an hour to get there. But with constant train delays and construction work, that time kept increasing.
At that point, I had enough. I looked at my boyfriend and said, “I quit. I can’t do this anymore.” Thank God he supported my decision—he could see how much the job was draining me.
After quitting, things took an unexpected turn. I moved to my boyfriend’s city—which, conveniently, used to be my hometown. My parents are nearby, so that’s a bonus.
But I won’t sugarcoat it—the past few months have been tough. I’ve had countless interviews, but either the companies don’t want to hire me, or I instantly know the job isn’t for me. This time, I promised myself to trust my gut and not just take the first offer that comes along.
As you can imagine, staying positive has been a real challenge. That’s actually one of the reasons I started researching positivity in the first place. I used to be much more optimistic when I lived in the U.S., but after coming back, the German mindset caught up with me again.
So now, as I sit here trying to shift my perspective, I find myself asking: What does positive thinking even mean? I did some research—for you and for myself—so let’s dive in.
Positive thinking is more than just a mindset—it is a way of approaching life with optimism, confidence, and a focus on opportunities rather than obstacles. It is a conscious choice to see the world in a way that fosters personal growth, emotional well-being, and overall success. Many people mistakenly believe that positive thinking means ignoring reality, suppressing negative emotions, or pretending that problems do not exist. However, true positive thinking is not about denying difficulties but rather about acknowledging them while choosing to focus on potential solutions and lessons that can be learned from every situation.
By adopting a positive perspective, you train your mind to recognize possibilities where others see limitations. This shift in focus enables you to develop resilience, which is the ability to recover quickly from setbacks and continue moving forward despite obstacles. It encourages you to see challenges as stepping stones rather than roadblocks and helps you cultivate a mindset that turns adversity into an opportunity for personal and professional development.
Positive thinking also plays a crucial role in emotional regulation. When you maintain an optimistic outlook, you are better equipped to handle stress and uncertainty. Rather than becoming overwhelmed by negative circumstances, you learn to approach problems with a sense of calm and determination. This not only improves your mental and emotional health but also strengthens your relationships, as optimism fosters empathy, open-mindedness, and effective communication with others.
Moreover, a positive mindset helps shape the life you create for yourself. Your thoughts influence your actions, and your actions, in turn, shape your reality. When you consistently think positively, you cultivate habits and behaviors that support your goals and aspirations. You become more proactive, persistent, and adaptable, allowing you to navigate life’s inevitable challenges with confidence and grace.
At its core, positive thinking is about developing a deep sense of self-belief and hope. It is about trusting in your ability to overcome obstacles, achieve your dreams, and build a fulfilling life. It does not mean that difficulties will disappear, but it does mean that you will be better prepared to face them with a mindset that fosters growth, strength, and lasting happiness.
And believe it or not, there is a science behind positive thinking. Research in psychology and neuroscience has shown that our thoughts have a direct impact on our brain and body. The placebo effect is a strong example of how positive expectations can lead to real physical changes. Similarly, neuroplasticity—the brain’s ability to reorganize itself—suggests that we can train our minds to adopt more positive thought patterns through conscious effort and repetition. A famous study by psychologist Dr. Barbara Fredrickson introduced the Broaden-and-Build Theory, which states that positive emotions expand our ability to think creatively, solve problems, and build social connections. When you engage in positive thinking, your brain releases neurotransmitters like dopamine and serotonin, which enhance your mood and overall well-being.
The one thing I did realize is that positive thinking can truly influence my life. Your thoughts shape your actions, and your actions shape your reality. The way you perceive situations directly influences the choices you make and the way you respond to life’s challenges. When you cultivate a habit of positive thinking, you begin to approach situations with a proactive and optimistic attitude. Instead of seeing obstacles as insurmountable problems, you start to view them as opportunities to learn and grow. This simple shift in perspective can have a profound impact on many aspects of your life.
One of the most significant benefits of positive thinking is its effect on mental health. Numerous studies have shown that maintaining an optimistic outlook reduces stress, anxiety, and depression. When you engage in positive thinking, you train your brain to reframe negative experiences in a way that is constructive rather than destructive. Instead of allowing setbacks to consume you, you learn to extract valuable lessons from them and move forward with renewed determination.
Beyond mental health, positive thinking strengthens relationships. When you adopt a more optimistic and encouraging mindset, you naturally become more open, understanding, and supportive in your interactions with others. People are drawn to those who radiate positivity, as they create an environment of warmth and encouragement. This can lead to deeper connections, healthier relationships, and an overall improvement in your social life.
A belief in your abilities and a positive approach to challenges can significantly boost your motivation and lead to greater achievements. Optimistic individuals tend to set higher goals, persevere longer in the face of difficulties, and maintain a greater sense of confidence in their abilities. Rather than being deterred by temporary failures, they see them as stepping stones to success. This resilience and determination can be a defining factor in achieving personal and professional goals.
The impact of positive thinking is not just psychological—it also has a measurable effect on physical health. Studies suggest that individuals with a positive outlook have lower risks of heart disease, stronger immune systems, and even longer lifespans. Optimism has been linked to lower levels of inflammation, better cardiovascular health, and a stronger ability to recover from illnesses. This means that a positive mindset not only enhances your emotional well-being but also contributes to a healthier and more energetic life.
Another crucial benefit of positive thinking is its role in personal resilience. Life is filled with ups and downs, and setbacks are inevitable. However, when you maintain an optimistic perspective, you develop the ability to bounce back from failures and disappointments more effectively. Rather than allowing hardships to define you, you learn to see them as temporary challenges that can be overcome with effort and perseverance.
Overall, positive thinking has a ripple effect on every aspect of your life. It influences your mental health, relationships, motivation, physical well-being, and resilience. By training your mind to focus on solutions rather than problems, you create a foundation for long-term happiness and success. The more you practice positive thinking, the more natural it becomes, eventually shaping a reality that is filled with hope, purpose, and fulfillment.
And yes,, I do believe that there is science about positive thinking. Research in psychology and neuroscience has shown that our thoughts have a direct impact on our brain and body. The placebo effect is a strong example of how positive expectations can lead to real physical changes. When people believe in the effectiveness of a treatment, even if it is inactive, their bodies often respond as if they had received actual medicine. This demonstrates the powerful connection between the mind and the body.
Similarly, neuroplasticity—the brain’s ability to reorganize itself—suggests that we can train our minds to adopt more positive thought patterns through conscious effort and repetition. Over time, frequently engaging in positive thinking can strengthen neural pathways that reinforce optimism, making it easier to maintain a positive mindset even in challenging situations. Studies have found that gratitude exercises, affirmations, and mindfulness practices can all contribute to this mental rewiring, creating long-term benefits for emotional and psychological health.
A famous study by psychologist Dr. Barbara Fredrickson introduced the Broaden-and-Build Theory, which states that positive emotions expand our ability to think creatively, solve problems, and build social connections. When you engage in positive thinking, your brain releases neurotransmitters like dopamine and serotonin, which enhance your mood and overall well-being. These chemicals not only make you feel happier but also contribute to better cognitive function, improved memory, and increased resilience to stress.
In addition, research has shown that optimistic individuals tend to experience lower levels of the stress hormone cortisol, reducing the negative effects of chronic stress on the body. This can lead to improved immune function, better cardiovascular health, and increased longevity. Positive thinking, therefore, is not just a psychological concept—it has real, measurable effects on both mental and physical health, proving that the way we think has the power to shape our reality in profound ways.
So by thinking positively about your life you can really have an impact on it in that way. I remember when my ex boyfriend used to say to me: “You are who you surround yourself with.” and it is so true. If you have negative people around you you will be too. But if you are trying to stay close to friends and family who are positive and lift you up, you will feel that in your core and it will help you achieve way more in life, be confident and you’ll validate even the hard times since you learn something from it.
I can tell you that it took me a while to accept that fact. In 2022 I was really heartbroken after a breakup and just wanted to get away. I felt like I lost myself in the relationship and I didn’t really know who I am anymore.
Luckily, back then I worked for a boss that let me travel for a while so I went to South Korea for six weeks. And no it had nothing to do with the boys. I knew I wanted to get away from Europe since I travelled so much with my ex and I also knew that I didn’t want to go to the US, because of my history there.
Back then, I’ve never had the chance to visit any country in Asia so at first I wanted to go to Tokyo in Japan. Since COVID was still roaring it wasn’t open for tourists to travel yet so I had to find another option. A lot of people said Seoul is so safe when it comes to travelling as a woman so I was like, whatever, I have no idea about the country but why not?
I mean I know I was very lucky because it all worked out for me and I had the best time of my life there. It put a lot of things in perspective and after I came back, I truly did look at things differently. I looked at my friends and it made me think who is truly someone that lifts me up and who is pushing me down.
It was almost like perfect timing when one of my closest friends for over 20 years lied to me. In a big way. I know we didn’t see each other for years since he lived in the
United States but I thought we were pretty honest with each other. Let me explain. I asked him for years if he was dating or if there is anyone that he likes and he always said no. I knew he used to date a girl and they broke up years ago. I also knew that he still liked her. I told him to not let her go if she is so important to him. He always said no, there is nothing and he doesn’t want to date her.
Well that summer he texted me and was like: “I just wanted to let you know that I am engaged.” I mean if he would have been honest with me there would not be an issue. But I was like excuse me what? I asked him like 2 weeks ago and he said no, there is no one. I do work in marketing so I know how to find out what’s really going on. I found her on the IG and guess what I figured out: He has been in a relationship with her for 6 years. 6 years of lying to me, not telling me once that he dated anybody. And no, before you doubt me, I never wanted to date him. He was like my brother and I had no interest in him romantically. My disappointment was so big I just didn’t want to talk to him. And after a couple of days I cut contact with him and I haven't talked to him in 2 years. Do I miss talking to him sometimes? Sure he always gave me the male perspective on my boy issues. But if you lie to me in such a big way, you have no place in my life. And I am proud that I stuck to it. And so should you!
It was almost perfect timing when one of my closest friends of over 20 years lied to me—big time. I know we hadn’t seen each other in years since he lived in the United States, but I always thought we were honest with each other. Let me explain.
For years, I asked him if he was dating anyone or if there was someone he liked, and he always said no. I knew he had dated a girl years ago, and they had broken up. I also knew he still had feelings for her. I told him not to let her go if she was that important to him. But he always insisted there was nothing between them and that he didn’t want to date her.
Then, that summer, he texted me out of the blue: "I just wanted to let you know that I’m engaged." I mean, if he had been honest with me, there wouldn’t have been an issue. But I was like, Excuse me, what? Just two weeks earlier, I had asked him again, and he swore there was no one.
I work in marketing, so I know how to dig for the truth. I found her on Instagram, and guess what? He had been in a relationship with her for six years. Six years of lying to me, never once telling me he was dating someone. And before you ask—no, I never had romantic feelings for him. He was like a brother to me.
My disappointment was so big that I just didn’t want to talk to him anymore. A few days later, I cut contact, and I haven’t spoken to him in two years. Do I miss talking to him sometimes? Sure. He always gave me a male perspective on my boy troubles. But if you lie to me in such a big way, you have no place in my life.
And I’m proud that I stuck to that. And so should you!
Your mindset is the foundation of your life experiences, shaping the way you perceive challenges, setbacks, and opportunities. It influences your emotions, decisions, and ultimately, the path your life takes. The way you think about yourself and your abilities can either propel you forward or hold you back.
One of the most significant distinctions in mindset theory is the difference between a growth mindset and a fixed mindset. People with a growth mindset believe that abilities and intelligence can be developed through effort, learning, and perseverance. They see challenges as opportunities to grow and view failure not as a sign of inadequacy, but as a stepping stone to improvement. On the other hand, those with a fixed mindset tend to believe that talents and intelligence are innate and unchangeable. They may avoid challenges out of fear of failure, give up easily when faced with obstacles, and view effort as pointless if they don't immediately excel.
Psychologist Carol Dweck has extensively studied these concepts, and her research has shown that individuals with a growth mindset are far more likely to embrace challenges, persist through difficulties, and ultimately achieve greater success in both their personal and professional lives. By adopting a growth mindset, you open yourself up to continuous learning, resilience, and self-improvement—qualities that can lead to a more fulfilling and accomplished life.
In addition to personal growth, a positive and growth-oriented mindset enhances overall well-being. Studies have shown that people with an optimistic outlook experience lower stress levels, better emotional regulation, and improved mental health. When you train your mind to see possibilities rather than limitations, you create a life that is more fulfilling and rewarding.
By practicing positive thinking and developing a growth mindset, you can create a powerful shift in how you experience the world and how the world responds to you. As you train yourself to see possibilities instead of limitations, you begin to attract opportunities that align with your goals and aspirations. It becomes easier to handle setbacks with resilience, navigate uncertainties with confidence, and maintain an inner sense of peace and purpose even when facing difficulties. Over time, this shift in thinking transforms the way you interact with others, approach challenges, and pursue your dreams. It empowers you to take control of your life rather than feeling like a victim of circumstances. In the end, your mindset shapes not only your thoughts and emotions but also your behaviors, decisions, and the outcomes you achieve throughout life. The way you choose to think can either propel you forward toward a fulfilling and successful life or hold you back in doubt and hesitation. By embracing a positive and growth-oriented mindset, you set yourself on a path of continuous improvement, self-discovery, and lasting happiness.
Chapter 2
The Power of Thoughts
Our thoughts hold immense power over the way we experience life. Every action, decision, and emotion is influenced by the thoughts that run through our minds. Whether we realize it or not, our internal dialogue shapes our reality, determining how we perceive ourselves, others, and the world around us. The nature of our thoughts can either propel us forward toward our goals or act as obstacles that prevent us from reaching our full potential. Every day, we process thousands of thoughts, many of which operate beneath our conscious awareness. These thoughts guide our emotions, influence our behaviors, and ultimately determine the path we take in life.
When we fill our minds with positive, constructive thoughts, we create an environment where growth, happiness, and success can flourish. A positive mindset helps us develop resilience, build self-confidence, and see opportunities where others might see roadblocks. It enables us to approach challenges with curiosity and optimism, rather than fear and hesitation. This shift in perspective allows us to embrace difficulties as valuable learning experiences, rather than insurmountable problems. When we believe in our abilities and maintain a hopeful outlook, we are more likely to take decisive action, persist through difficulties, and turn setbacks into stepping stones that lead to greater achievements. Studies have shown that individuals who practice positive thinking tend to experience lower stress levels, improved emotional well-being, and greater overall satisfaction with life. The way we think influences the energy we project into the world, which in turn impacts how others respond to us, reinforcing our mindset in a continuous cycle.
On the other hand, when we allow negativity, self-doubt, and limiting beliefs to take hold, we create mental barriers that restrict our ability to grow and succeed. Negative thinking patterns can lead to feelings of helplessness, anxiety, and discouragement, making even the simplest tasks seem overwhelming. These self-imposed limitations prevent us from taking risks, seizing opportunities, and realizing our full capabilities. Over time, a pessimistic outlook can affect not only our mental well-being but also our relationships, work performance, and overall quality of life. Chronic negative thinking can lead to a heightened stress response, which negatively impacts our physical health, weakening the immune system and increasing susceptibility to illness. Additionally, negative self-perceptions can create a self-fulfilling prophecy, reinforcing failure and dissatisfaction in various aspects of life. The cycle of negative thinking can be difficult to break, but with awareness and conscious effort, it is possible to shift toward a more empowering mindset.
Understanding the power of thoughts is the first step in harnessing them to create a life that aligns with our aspirations and values. By becoming more aware of our inner dialogue, we can begin to challenge unhelpful thought patterns and replace them with more empowering beliefs. Developing the ability to reframe our thoughts allows us to approach life with greater confidence, clarity, and purpose. This process takes time and commitment, but the rewards are profound.
