Fixed vs. Growth Mindset + Stress Management Strategies

Feb 12 2026 03:14

Renee Kasuboski

How your thinking shapes resilience — and how to manage stress in healthy, evidence-based ways

At the Center for Suicide Awareness (CSA), we believe resilience is not something you’re born with — it’s something you build over time through mindset, support, and practical coping tools.

Understanding how your thoughts influence your reactions to stress can help you:

  • Feel more in control
  • Reduce overwhelm
  • Build confidence
  • Strengthen emotional resilience

This guide introduces the difference between a fixed and growth mindset and offers simple, proven strategies to manage stress in everyday life.

SECTION 1: Fixed Mindset vs. Growth Mindset

What You Need to Know

A fixed mindset is the belief that intelligence, abilities, and talents are permanent — you either have them or you don’t.

A growth mindset is the belief that abilities can be developed through effort, learning, and persistence.

People with a growth mindset often:

  • Embrace challenges
  • Learn from criticism
  • Continue after setbacks
  • Believe effort leads to progress

At CSA, we see every day how mindset affects how people respond to stress, trauma, and life changes.

Try It: Mindset Match-Up

Write F for Fixed Mindset and G for Growth Mindset:

  1. “I’m terrible at this, and I always will be.”
  2. “I’m not good at it yet, but I can learn.”
  3. “If I fail, it means I’m not smart.”
  4. “Challenges are how I grow.”
  5. “Why try if I might fail?”
  6. “Practice and effort will help me improve.”
  7. “If I don’t get it right the first time, I’m done.”
  8. “Mistakes help me understand what I need to do differently.”

SECTION 2: Reframing Fixed Thoughts

What You Need to Know

We all have automatic negative thoughts — especially when stressed.
Resilience comes from learning how to pause and reframe those thoughts into something more supportive and realistic.

Example:

  • Fixed: “I give up.”
  • Growth: “This is hard, but I can take a break and try again.”

Reframing reduces emotional intensity and helps the brain stay solution-focused.

Activity: Replace the Fixed Thought

Fixed Thoughts

  1. “This is too hard.”
  2. “I give up.”
  3. “I always screw this up.”
  4. “I’ll never be as good as them.”

Growth Reframes
a. “I’m still learning, and mistakes help me improve.”
b. “This is challenging, but I’ll figure it out step by step.”
c. “I’m on my own path. I’ll focus on my growth.”
d. “I’ll take a break and try again later with a clearer mind.”

SECTION 3: Stress Management Strategies

Stress is a normal part of life — but unmanaged stress impacts mental health, physical wellbeing, and relationships.

CSA promotes practical, evidence-based tools that help people reset, regulate, and recover.

A. Practice Relaxation

Chronic stress affects both the brain and body. Short, intentional breaks help regulate your nervous system.

Examples:

  • Deep breathing
  • Mindfulness or meditation
  • Short walks
  • Calming music

Fill in the blanks

  1. Take small breaks throughout the day to reset your mind.
  2. Practice deep breathing for 5 minutes, two times a day.
  3. Mix activity with brief rest to avoid overexertion.
  4. Our brains perform best when stress is at a manageable/moderate level.

B. Practice Self-Acceptance

Perfectionism increases pressure and burnout. Self-acceptance builds resilience and emotional stability.

Strategies:

  • Positive self-talk
  • Letting go of perfectionism
  • Valuing yourself despite setbacks

Fill in the blanks

  1. If something can’t be changed, don’t dwell on it.
  2. Shift your focus to something more positive.
  3. Accept yourself as a capable and worthy person.
  4. Trying to be perfect all the time creates unhealthy stress.
  5. When you act confidently and feel secure, stress is easier to manage.

C. Talk Rationally to Yourself

Stress can trigger fear-based thinking. Rational self-talk helps ground you in reality.

Ask yourself:

  • “Is this fact or fear?”
  • “What’s really happening?”
  • “What can I do right now?”

Fill in the blanks

  1. Ask: “What is the reality of this situation?”
  2. Ask: “Is this a real problem or a perceived problem?”
  3. Ask: “What’s the best way to handle this situation?”
  4. Use positive self-talk to stay focused and calm.

D. Get Organized

Structure reduces stress by increasing control and clarity.

Tips:

  • Start each day with a plan
  • Keep your space tidy
  • Write down important dates
  • Use reminders

Fill in the blanks

  1. Make a daily schedule to structure your time.
  2. Use a weekly or daily to-do list.
  3. Keep your space generally organized.
  4. Use a wall calendar or digital planner for appointments.

BONUS: Build Healthy Habits

Resilience is built through consistent daily actions.

Ideas:

  • Exercise
  • Hydration
  • Quiet time
  • Healthy conflict management
  • Support networks

Fill in the blanks
Exercise boosts mood, brainpower, and energy.

Take a less reactive approach to conflict.
Spend quiet time each day to reset.
Develop healthy habits like eating well and sleeping enough.
Build strong connections and talk with them often — don’t isolate.

Personal Reflection

One mindset I want to shift:

One stress strategy I will practice this week:

You’re Not Alone

Learning new ways to think and cope takes time — and support matters.

The Center for Suicide Awareness provides education, prevention resources, and compassionate support for individuals, families, veterans, first responders, and communities.

If you or someone you know needs support, explore our resources or reach out.
Help is always available.

Text HOPELINE™ to 741741 to connect with a trained crisis counselor.

#HOPELINE741741