What are Mindsets and Why are They Important?
- Mindsets are core beliefs or assumptions we have about a domain or sensation. – mindsets come from our upbringing, culture & media, influential people in life.
- “Mindsets are a portal between conscious and subconscious processes – they operate as a default setting of the mind.” – Dr. Alia Crum
- Mindsets shape both psychological and physiological responses by influencing what our senses prioritizes to guide subsequent decisions and actions.
- Powerful Study: participants were given an identical milkshake at two separate time points – the first time they were told the milkshake was healthy and full of good nutrients; the second time, they were told the milkshake was an indulgent, high-calorie treat
- Results: when people thought they were consuming the high fat, high-calorie milkshake, ghrelin (hunger hormone) levels dropped 3x more – when participants believed the food was high calorie and indulgent, their bodies believed they were fuller and satiated.
What are Fixed and Growth Mindsets?
- A fixed mindset is a self-limiting belief that abilities are fixed, which can hinder personal growth, resilience, and achievement.
- A growth mindset reinforces the fact that our abilities are malleable. We can learn and change (neuroplasticity) in order to achieve emotional and behavioral growth.
- A key feature of a growth mindset is to attach motivation to the effort itself (journey) instead of the outcome (destination).
- Learning (neuroplasticity) occurs with novel and/or unexpected experiences, especially mistakes/errors.
How Can Mindsets Change Responses to Stress?
- People who view stress as an opportunity for growth, experience better health outcomes, better well-being, higher performance.
- In 2012, researchers from the University of Wisconsin-Madison published a seminal study looking at how 28,000 people perceived stress in their lives. People in the study answered these two questions:
During the past 12 months, would you say that you experienced:
1. A lot of stress
2. A moderate amount of stress
3. Relatively little stress
4. Almost no stress at all
How much effect has stress had on your health?
1. A lot
2. Some
3. Hardly any
4. None
The researchers looked at death rates in the study group over nine years. The study found that having a lot of stress in your life was not linked with premature death. But having a lot of stress in your life and believing it was taking a toll on your health increased the risk of premature death by 43%.
What Tools Can Support Transforming a Fixed Mindset to a Growth Mindset?
- Focus on the journey rather than the destination.
- Incorporate “yet.” If you’re struggling with a task, remind yourself that you just haven’t mastered it “yet.”
- Pay attention to your words and thoughts. Replace limitation thoughts with progress ones to build a growth mindset. Note: many of these limitation thoughts are unconscious/habit.
- Suggestion: Identify 1 word or phrase that undermines your growth mindset.
- A mindfulness activity may bring to awareness a fixed mindset word or phrase to change into a growth mindset word or phrase.
- Engage a trusted friend or relative to help you recognize when you state a fixed mindset word or phrase.
- Take on challenges. Intentionally making mistakes is one of the best ways to learn.
What Mindset Is and Why It Matters (verywellmind.com)
Proposed Questions for Thought/Sharing:
- Have you changed from a fixed mindset to a growth mindset in your recovery. What was that change? How did that mindset change impact your recovery/health and wellness?
- Can you identify a word or phrase that you can change to promote a growth mindset?
Disclaimer:
This summary is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed.
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