How to use the growth mindset to cope with difficult times

The year 2022 has been packed full of challenges, from the worldwide pandemic to the economic recession and political turmoil. Therefore, it's not surprising that many of us have been stuck in the negative news cycle, worrying about what the future may hold. 

When we face difficult times, it can be easy to fall into a pessimistic mindset. We may start to feel small and hopeless - as if there is nothing we can do to overcome everyday challenges. While we can’t control everything that happens to us, we can shift our mindset and manage our reactions to adversity. 

The Mindset Theory

The mindset theory developed by Psychologist Carol Dweck states that individuals can be placed on a continuum according to their implicit views of "where ability comes from". The two extremes of this model are fixed mindset and growth mindset. 

Fixed Mindset

A fixed mindset is based on a set of beliefs that individuals are born with specific talents and abilities; thus, the effort is not valued as worthwhile. They see intelligence as static, meaning that there is very little to be done to improve ability. According to research, those with a fixed mindset are more likely to focus on the outcome, avoid challenges and give up more easily. 

Growth Mindset

A growth mindset, on the other hand, is based on a set of beliefs that talents and abilities are skills that can be developed through effort, that intelligence can be advanced, and abilities enhanced through the learning process. With a growth mindset, individuals tend to embrace challenges, persevere in the face of adversity, accept and learn from failure, and focus on the process rather than the outcome. 

There are numerous studies to suggest that people who exhibit traits of a growth mindset are less likely to experience psychological distress, even when times are tough. This is because seeing the world through the lens of growth enables us to steer our thoughts away from the negative, and focus on what we can learn instead. 

Here are 5 ways to build resilience using a growth mindset:

Acknowledge that difficult times are normal

It's a natural part of life. And while it's never easy to deal with such situations, it's important to remember that we aren’t alone and help may be available. 

Don’t be afraid to ask for help

Sometimes things can seem overwhelming, and it can feel like we can’t cope. It’s important that we don’t try to cope on our own. It’s not good to spend too much time alone when we’re struggling, especially if we’re feeling low and vulnerable.

See difficult times as an opportunity to grow

When we think about success, we often think about the end result - a new car, promotion, salary increase and so on. Obviously, all of these things feel good, but there is also something to be learned from failure. For example, being made redundant may seem like the end of the world, but it may also be a good opportunity to gain perspective, improve our skills and even shift the course of our career towards something we feel passionate about.

Don’t undervalue your progress

In times of adversity, we may lose patience with slow-moving outcomes and perceive our own progress as a failure. The trouble starts when we cannot define an actionable response to accelerate our progress. For example, we may have sent out 100 CVs but still haven’t landed a single interview. It may seem like a failure, but in reality, more recruiters have reviewed our profile than a week before that. It is still progress, and it's important to acknowledge it.

Focus on the process

When we are working towards our goals, it is easy to get caught up in thinking about the outcomes. However, it is better to focus on what we need to do in order to reach our goals, rather than the end result. For example, if we are trying to lose weight, focusing on eating healthy and exercising regularly is more constructive than focusing on how many pounds we want to lose. 

Final thoughts…

It’s important to remember that most of us are a blend of the two - growth and fixed mindset. Therefore, it’s a good idea to reflect on areas where our mindsets may be fixed and work on reframing those thoughts. 

If you’d like to learn more about a growth mindset, read this article written by our Clinical Therapist Caroline Outterside or this book by Psychologist Carol Dweck.