From Rigid to Resilient: Fixed vs Growth Mindset
Picture this: You're facing yet another day ridden with anxiety. It feels like an anchor, doesn't it? Dragging behind you, dictating your every move, telling you that this — this heaviness and fear — is all there is.
You’re not alone in this. Many of us are silently nodding along, recognizing the painful echo on top of this that whispers, "It will always be this way."
😒
That voice- the one that says anxiety will always be this bad, or it’ll never change- that’s a fixed mindset.
But what if I told you there’s a way to turn this around? Today we’re talkin’ about fixed mindset’s more helpful sister- growth mindset.
A growth mindset isn't just about self-improvement; it's about transforming our relationship with anxiety, allowing us to live more fully in the moment and embrace our true potential ✨
In our convo today, I'm going to share the liberating switch from a fixed mindset to a growth mindset and how it can significantly alter your dance with anxiety.
Fixed Mindset vs. Growth Mindset
Fixed Mindset
A fixed mindset is the belief that our abilities and intelligence are static. In terms of anxiety, it's the idea that we have a set amount of courage and coping skills, and we either have enough to deal with our fears or we don't.
Growth Mindset
In contrast, a growth mindset suggests that our abilities and intelligence can be developed through dedication and hard work. It implies that our capacity to manage anxiety isn't fixed but can be expanded and strengthened like a muscle.
Why Embrace a Growth Mindset for Anxiety?
When we view anxiety through a growth mindset, we understand that our capacity to handle it is not fixed. Anxiety becomes less of a threat and more of an invitation to engage with our thoughts and reactions in a new, more constructive way.
This shift doesn't minimize the experience of anxiety but reframes it as a part of our personal development journey.
Benefits of a Growth Mindset:
✔ Enhanced Adaptability
Embrace change and uncertainty with a sense of adventure rather than fear.
✔ Continuous Learning
View each anxious moment as a learning opportunity, a stepping stone to better understanding yourself.
✔ Resilience Building
Cultivate a resilience that appreciates the journey, knowing that each effort is a step toward mastering your experiences.
✔ Empowerment
Feel empowered knowing you can develop and enhance your abilities to manage anxiety through dedicated strategies and actions.
Leaning into a Growth Mindset - Practical Steps
Alright. You’re probably on board for the whole growth mindset thing at this point, so let’s get into practical ways of helping you move towards this mindset today.
Recognize and Label Fixed Mindset Triggers
Identify the situations, thoughts, or feelings that trigger a fixed mindset, particularly those related to anxiety. Label them as such to increase self-awareness.
Reframe Challenges as Opportunities
Each time you face a challenge, pause and reframe it as an opportunity for growth rather than a hurdle. This can help in shifting perspective during anxious moments.
Set Learning Goals Instead of Performance Goals
Focus on the process of learning rather than the end result. For example, instead of aiming to have a day free from anxiety, aim to learn one new coping strategy and apply it.
Cultivate Curiosity
When faced with anxiety, get curious about its origins and what it might be signaling, rather than judging yourself for feeling anxious.
Practice Self-Compassion
Speak to yourself with kindness when anxiety arises. Remind yourself that it's a common human experience and doesn't reflect your personal worth or capabilities.
Embrace Imperfection
Give yourself permission to be imperfect. Recognize that handling anxiety is a skill that requires practice, and setbacks are part of the learning curve.
Seek Feedback and Use It Constructively
Ask for feedback from trusted friends or professionals about how you handle anxious situations. Use this feedback as a guide for personal development, not as criticism.
Visualize Growth
Spend a few minutes each day visualizing yourself handling a situation that typically causes anxiety. Imagine yourself managing it with calm and resilience, learning from the experience.
By incorporating these steps into daily life, readers can gradually shift from a fixed mindset, where anxiety feels like an insurmountable obstacle, to a growth mindset, where anxiety is a part of the journey of self-improvement and personal development.
Growth Mindset Examples
Understanding the growth mindset is one thing; seeing it in action is another. Let's explore how it plays out in real life with three examples, focusing on how it can significantly reshape one's approach to anxiety-inducing situations.
Example 1: Public Speaking Anxiety
Fixed Mindset
Emily dreads public speaking. She's convinced herself that she's simply not cut out for it. Every time she has to present, her anxiety reinforces this self-image, and she avoids these situations whenever possible.
Growth Mindset Shift
Emily starts to reframe her approach to public speaking, seeing it not as a natural talent she lacks but as a skill she can develop.
She begins by contributing more in smaller group settings and enrolls in a workshop to hone her skills. With each speaking opportunity, she focuses on what she learned and how she can improve, rather than on the anxiety she feels.
Example 2: Career Advancement
Fixed Mindset
Sarah feels stagnant in her current role and is anxious about seeking a promotion, doubting her own abilities and fearing failure.
Growth Mindset Shift
Sarah decides to embrace her career journey as a learning curve. She starts by taking on new responsibilities at work and seeks advice and feedback from colleagues.
She reframes her anxiety as a natural response to stepping out of her comfort zone, and with each new challenge, she becomes more adept and self-assured.
Example 3: Personal Relationships
Fixed Mindset
Lisa has had her share of friendships that didn't last, leading her to believe that she's just not good at maintaining them. This belief makes her anxious about forming new connections, for fear of eventual rejection.
Growth Mindset Shift
Lisa begins to look at every social interaction as a chance to improve her relational skills. She joins a local book club to meet new people, and when she feels nervous about engaging, she reminds herself that each conversation is an opportunity to learn more about others and about herself.
In each scenario, the individual starts with a fixed mindset that sees anxiety as a confirmation of their limitations. The shift to a growth mindset, however, allows them to view the same situations as opportunities for growth, learning, and personal development, changing their entire experience ✨
Ready. Set. GROW 😏
Growth mindset isn’t a magical solution that will erase anxiety from your life. Instead, it's a promise that you can live harmoniously with it, learning from it, and not being defined by it.
It's an invitation to a dance — one where sometimes anxiety leads, but more often, you do. Let's take this step together, shall we?
Pick one fixed mindset practical step from above that you want to try this week and get curious!
Hey, I'm Ellie, a Baltimore therapist helping couples and women with anxiety and couples with communication.
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