Growth Mindset
In this final part of the lessons we will cover 3 strategies to help support making helpful changes.
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Growth V Fixed Mindset
The difference between a growth mindset and a fixed mindset is the language we use to talk to ourselves. When we have a growth mindset, we are much more open to possibilities and opportunities to help us develop in a positive way. To move from a fixed mindset to a growth mindset we can use the word “yet” so for example I haven’t learned to do that YET, I don’t know what to say YET. The picture below shows some of the things we might say to ourselves both with a fixed mindset and a growth mindset.
You can see that having a growth mindset is much more positive and focuses on the things that we can do and the opportunities to learn new things. When we have a fixed mindset we might feel like we are “stuck” in a more negative way of thinking and talking to ourselves.
Have a think about how you talk to yourself. Do you have a fixed or a growth mindset?
Emotional re-set
The theory
Looking Down
Looking Up
Your brain will believe that you are feeling good – even if you’re not.
Testing the theory
LOOKING DOWN
If you look down now, you might notice your shoulders slouch, your chest will feel heavy and it’s harder to breathe. If you take a big breath out and tell yourself in your saddest voice that it’s the worst day ever, you might start to believe it because your brain wants to keep you in this moment, because if thinks it’s what you want.
Look up, before your brain takes over!
LOOKING UP
If you look up now, stretch your hands out above your head and really look up, your chest and shoulders feel lighter, it’s easier to breathe and it should start to feel like a much better day. If you take a breath out and in your happiest voice, tell yourself that this day is 100% the best you should start to feel even better.
The re-set
LOOKING DOWN
Confuse your brain
Look down
In your saddest voice and posture
Tell yourself
“This is the best day ever”
LOOKING UP
Confuse your brain
Look up
In your happiest voice and posture
Tell yourself
“This is the worst day ever”
You might feel a bit silly doing either of these activities – this is your brain trying to work out why your body language isn’t matching what you’re thinking. While your brain is feeling confused, you have an opportunity to laugh about how you’re feeling and re-set.
The Pink Elephant
Focus on what you DO want
“Your mind can not process a negative”
To test this theory, try not to think about a BIG pink elephant, wearing striped pyjamas riding a bike down a hillside, avoiding flowers and rocks, singing down a megaphone, ringing the bike bell. Think about something else.
- Did you manage to think of something else?
- What colour were the Elephants pyjamas?
- What else did you add to the picture?
- How did you feel?
- How hard was it to not think about the elephant?!!
Think about one of these scenarios. Do not think about the big pink elephant!
- A time when you were really proud of yourself for something you’ve done
- A time when you were out with family or friends having a good day
- A time you laughed so hard you were crying and could hardly breathe
Do think about who was there, think about when it was, what time of day it was, and what was being said, what you could see and what you could hear, think about what else can you remember.
- How did you get on this time?
- Was this easier was it to do?
- How did you feel?
- Did you think about the elephant at all?
Always know what you do want and focus on that, it’s easier, more enjoyable and you are more likely to achieve it.
This task should have been easier to do, and you won’t have given the elephant a second thought while you were thinking about what you were told to. Even if you did have the elephant pop in for a moment, you would find it easier to dismiss because you aren’t focusing on it.
Remember “Don’t be upset or angry” will most likely lead to more upset and anger. “Do your best”, “Try your hardest”, “Adapt and Overcome” help your mind look for the solution.
Ask what could you say or do to dismiss your pink elephant if it does appear occasionally?
Congratulations you have completed the Managing Stress and Worry online course.