Growth Mindset vs. Fixed Mindset

Growth Mindset vs. Fixed Mindset: Why Our Beliefs About Change Matter for Mental Health

Written by: Bridgette Koukos, MA, LCPC, NCC

In this blog post, we’re exploring a powerful concept that influences how we experience anxiety, depression, trauma, and even progress in therapy: mindset.

How we think about our ability to change can either support our growth—or keep us feeling stuck. Let’s take a closer look 👇

In mental health work, whether in therapy, recovery, or personal growth, people often ask an important question:
 
“Can I really change?” 

Underlying this question is something psychologists call mindset: our belief about whether our abilities, emotions, and behaviors are fixed or capable of growth. These beliefs influence how we approach challenges, cope with distress, and engage in the healing process. Understanding the difference between growth mindset and fixed mindset can provide powerful insight into mental health, resilience, and recovery.

Understanding Fixed Mindset vs. Growth Mindset

The concepts of growth mindset and fixed mindset were introduced by psychologist Carol Dweck in her research on motivation and learning.

Fixed Mindset
A fixed mindset reflects the belief that core abilities, intelligence, or personality traits are largely unchangeable. Common thoughts include: 

• “I’ve always been this way.”
• “I’m bad at handling stress.”
• “Nothing I do makes a difference.”

In mental health contexts, this mindset can reinforce feelings of hopelessness, shame, and avoidance.

Growth Mindset
A growth mindset is the belief that skills, coping abilities, and emotional patterns can develop over time through learning, effort, and support. Examples include: 

• “I’m learning how to cope with this.”
• “This is difficult, but I can improve.”
• “Progress takes practice.”

This perspective supports resilience, self-compassion, and motivation—all critical factors in psychological healing.

Why Mindset Matters for Mental Health

Mental health challenges such as anxiety, depression, trauma, and addiction can create powerful narratives that reinforce a fixed mindset. 
For example:

• Depression may lead someone to believe “I’ll always feel this way.” 
• Anxiety may create the belief “I can’t handle uncertainty.” 
• Trauma may reinforce “I’m permanently broken.” 

When individuals begin to adopt a growth mindset, healing becomes a process rather than a permanent limitation. Research suggests growth-oriented beliefs increase resilience, persistence, and willingness to seek help.

The Brain Science Behind Growth

The science of neuroplasticity supports the idea that psychological change is possible. Neuroplasticity refers to the brain’s ability to adapt and form new neural pathways throughout life. Research shows that experiences such as:

• psychotherapy
• mindfulness practices
• learning new skills
• physical exercise 
• social connection

can lead to measurable changes in the brain's structure and functioning. This means that emotional responses, coping strategies, and behavioral patterns are not permanently fixed. The brain is continually learning.

​How Mindset Shows Up in Therapy

For clinicians and mental health professionals, mindset often appears subtly during sessions. Examples include:

Fixed mindset language

• “I’ve tried everything.”
• “This will never change.”
• “I always mess things up.”

Growth mindset reframes

• “I’m still figuring out what works.”
• “I’m learning how to respond differently.”
• “This is part of the process.”

Encouraging growth-oriented thinking does not invalidate pain or struggle. Instead, it creates space for possibility alongside compassion.

​Real-World Examples of Growth Mindset in Mental Health

A growth mindset does not mean ignoring difficulty or expecting immediate change. Instead, it shows up in small but meaningful shifts.
For example:

• A first responder learning new tools to regulate stress after years of hypervigilance.
• Someone in recovery recognizes relapse as information rather than failure.
• A person navigating infertility, learning to hold grief while still nurturing hope and self-worth.

Each example reflects a key truth: Growth is rarely linear, but it is possible.

Practical Ways to Cultivate a Growth Mindset

Developing a growth mindset is a gradual process that can begin with small shifts in perspective.

Reframe Self-Talk

Instead of: “I’m terrible at this.”

Try: “I’m still learning how to manage this.”

Instead of: “Therapy isn’t working.”
Try: “This is hard, and I’m still showing up.” 

​Normalize the Learning Process

Growth often involves mistakes, setbacks, and discomfort. These experiences are part of building new coping skills.

Focus on Effort, Not Just Outcomes

Progress in therapy may appear as:

• increased awareness
• trying new strategies
• practicing emotional regulation
• asking for help​

Practice Self-Compassion

Self-criticism often reinforces fixed mindset beliefs. Self-compassion encourages curiosity and patience during difficult moments.

Final Thoughts

Mental health recovery is not about “fixing” oneself. Instead, it involves learning, adapting, and growing—often in ways that take time and persistence. A growth mindset reminds us that:

• You’re not stuck, and yes, change is possible
• You’re not broken, the brain is capable of  adapting
• You’re still becoming, healing is a process 

Whether you are a mental health professional supporting others or someone navigating your own challenges, embracing the possibility of growth can be one of the most powerful steps toward resilience. With that said, let's keep showing up, even when it’s hard. That is the growth.

If you're feeling like you need a little more help implementing these strategies, Call OakHeart at 630-570-0050 or 779-201-6440 or email us at [email protected]. We have counselors, psychologists, and social workers available to help you at one of our locations in North Aurora, IL, Sycamore, IL, and/or via Telehealth Online Therapy Services serving Kane County, DeKalb County, Dupage County, and beyond.

References

Dweck, C. S. (2006). Mindset: The New Psychology of Success. Random House.
Dweck, C. S. (2017). Mindset: Changing the way you think to fulfil your potential. Psychological Science Agenda.
Doidge, N. (2007). The Brain That Changes Itself. Viking.
Yeager, D. S., & Dweck, C. S. (2012). Mindsets that promote resilience. Educational Psychologist, 47(4), 302–314.
Siegel, D. J. (2012). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press.