By Karen Schwartz Triana, LMHC and Yvette Triana, LMHC
Have you ever had the feeling that you would never be able to change no matter how hard you tried? You may be preventing yourself from realizing your full potential because of that belief. The good news? It doesn’t have to. Adopting a growth mindset—believing that your abilities and intelligence can be developed—can significantly improve not only your outlook but also your mental well-being.
The growth mindset was first proposed by psychologist Carol Dweck, who discovered that those who adopt this attitude are more resilient, less nervous, and more driven to overcome obstacles. Let’s talk about how changing your perspective can improve your mental well-being and how to begin right now.
Why Growth Mindset Matters for Mental Health
A growth mindset has been repeatedly shown to lower stress and increase resilience. A study published in Frontiers in Psychology found that students with a growth mindset experienced less emotional burnout because they saw obstacles as opportunities to improve rather than insurmountable barriers.
Additionally, a growth mindset promotes self-compassion. You learn to see your failures as opportunities for growth rather than as reasons to be hard on yourself. This healthier perspective can significantly boost your self-esteem and reduce negative self-talk.
5 Ways to Cultivate a Growth Mindset
If you’ve ever thought, I’m just not good at this, don’t worry—you’re not alone. Although fixed-mindset thoughts are frequent, it’s important to identify and reframe them. Here are five practical strategies to help you cultivate a growth mindset:
1. Change the Way You Talk to Yourself
One of the characteristics of a fixed mindset is negative self-talk. Try saying, “This is hard right now, but with time and effort, I can improve,” rather than, “I’ll never figure this out.”
Quick Tip: Write down your most frequent self-critical thoughts and challenge them. What evidence do you have that they’re true? What might you say to a friend in your situation?
2. Celebrate Progress Over Perfection
Do you tend to focus on the end result and overlook the effort it took to get there? That’s a fixed-mindset trap! Acknowledge and appreciate each little step you take.
Real-Life Example: A friend of mine started running to improve her fitness. Instead of obsessing over speed or distance, she focused on simply showing up. Over time, those small wins snowballed into big progress.
3. Use Challenges to Build Resilience
When things don’t go as planned, it’s easy to become frustrated, but progress occurs when faced with adversity. According to a study published in the Personality and Social Psychology Bulletin, those who viewed failures as teaching moments were more inspired to persevere and felt less demoralized.
Try This: At the end of each day, jot down one challenge you faced and what you learned from it. Over time, you’ll train your brain to see obstacles as opportunities.
4. Set Goals That Inspire Growth
Developing a growth mindset requires setting attainable goals. Prioritize process goals over end goals. For instance, set the goal to “exercise for 30 minutes, five days a week” rather than “lose 20 pounds.”
Why It Works: Achieving process goals builds confidence and reinforces the belief that effort leads to improvement.
5. Surround Yourself with Growth-Minded People
Your environment matters. Surround yourself with people who value learning and personal growth. They’ll inspire you to adopt the same mindset.
Bonus Tip: If you don’t have that support system yet, look for online communities, podcasts, or books that align with this perspective.
Applying a Growth Mindset in Everyday Life
The beauty of a growth mindset is that it’s not limited to big goals or life-altering decisions. It can be applied to your daily habits, relationships, and even how you handle stressful situations. For example:
- At work: Instead of fearing feedback, view it as an opportunity to improve.
- In relationships: When conflicts arise, ask yourself, What can I learn from this experience?
- In personal growth: Try something new, like painting or learning a language, and focus on enjoying the process rather than being perfect.
Final Thoughts
Fostering a growth mindset isn’t about overnight transformation. It’s a gradual shift in how you approach life’s challenges and opportunities. By practicing these strategies, you can improve not only your mental health but also your overall sense of fulfillment.
As Carol Dweck writes in her book Mindset: The New Psychology of Success, “Becoming is better than being.” So, take that first step toward becoming the best version of yourself.
Need guidance in developing a growth mindset or managing stress? Let Caliper Wellness help you. Let’s work together. Reach out to the office and schedule a session with one of our trained therapists. Or if you want to look into medication management, you can meet with one of our Psychiatric ARNP’s and start that discussion. Remember you are not alone. We are here to help you.
References:
- Dweck, C. (2006). Mindset: The New Psychology of Success. Ballantine Books.
- Burnette, J. L., et al. (2020). “Growth Mindset and Emotional Burnout.” Frontiers in Psychology.
- Yeager, D. S., & Dweck, C. S. (2012). “Mindsets That Promote Resilience: When Students Believe That Personal Characteristics Can Be Developed.” Educational Psychologist.
