Practical Steps And Exercises For Recovery And Cultivating A Healing Mindset
- Jan 8, 2025
- 5 min read
Updated: Jan 20, 2025
Brianna Anderson is a well-known and highly skilled trauma resolution practitioner, energy healer, and educator. She is the CEO of Healing with Bri and is the founder of Ascend, an online healing program designed to help people resolve body trauma.
When it comes to healing, whether physical, emotional, or psychological, what’s going on inside your mind plays a powerful role. Mindset, the lens through which we view ourselves and the world, can be the difference between overcoming challenges or feeling stuck in them. This article explores how your mindset influences the healing process and offers practical steps to cultivate a mindset that accelerates recovery.
Understanding mindset
Before diving into how mindset affects healing, it’s important to understand what mindset truly means. In psychology, ‘mindset’ refers to our beliefs, attitudes, and thought patterns that influence how we respond to challenges. Psychologist Carol Dweck distinguishes between two primary types of mindset: a growth mindset and a fixed mindset.
A growth mindset is when individuals believe that abilities, intelligence, and circumstances can evolve with effort and learning. They tend to embrace challenges, see setbacks as opportunities, and believe that growth is possible through perseverance.
A fixed mindset is when those with this mindset believe their qualities are static. They may avoid challenges, view effort as fruitless, and feel helpless in the face of setbacks, leading them to give up more easily.
Both mindsets will deeply influence not only how we approach difficult situations but also our self-talk and how we engage with the healing process.
The role of mindset in healing
Mindset plays a profound role in determining how quickly and effectively you heal. A positive or growth-oriented mindset can accelerate recovery, while a negative or fixed mindset can delay or even prevent it. Here’s how:
Positive mindset and healing
A growth-oriented mindset encourages optimism, resilience, and a sense of control over one’s health. Research has shown that individuals who maintain hope and believe in their ability to heal tend to recover faster. They are more likely to engage in healing practices, remain consistent with treatments, and stay open to new solutions.
Negative mindset and healing
On the other hand, a fixed or negative mindset can have the opposite effect. When we believe that healing isn’t possible or that our circumstances are unchangeable, we may feel disempowered or give up too soon. This mindset can lead to increased stress, which negatively affects our physical and emotional health.
Studies have proven that the mind-body connection is real: stress, anxiety, and a pessimistic outlook can hinder the body’s ability to heal by suppressing immune function and increasing inflammation.
How to cultivate a healing mindset
Shifting your mindset to one that supports healing is not always easy, but it’s absolutely possible. Here are some practical steps and exercises to help you cultivate a growth mindset to support you, not just in healing but in all areas of your life:
1. Practice self-compassion
Instead of criticizing yourself for perceived flaws or setbacks, practice kindness and patience. Remind yourself that healing is a journey, and it’s okay to have difficult days. Speak to yourself with the same compassion you would offer a loved one.
Exercise: At the end of each day, set aside 10 minutes to reflect on your day and write a list as you answer this question: "What did I do well today?"
2. Using affirmations
Using affirmations can also help shift your mindset. Phrases like “I am healing with every breath” or “I trust my body’s ability to recover” can focus your thoughts on empowerment rather than fear.
Exercise: Select one affirmation for the week. Write it out on a few note cards and place them in your car, bathroom, etc. You can also set a few reminders on your phone. When you see the affirmation, take a moment to pause and say it out loud three times.
3. Focusing on what you can control
While we can’t control everything about our health, focusing on what is within our control, like following treatment plans, managing stress, and eating nourishing foods, empowers us. Taking small, positive actions each day reinforces the belief that you are in charge of your healing.
Exercise: When you find that you are struggling or upset with something, sit down with a piece of paper and write out a list of things you are in control of and things you are not. The process of doing this can be very settling and clarifying.
4. Mindfulness & meditation
These are powerful practices that help quiet the mind, reduce stress, and enhance awareness. Mindfulness helps you become present with your healing process, avoiding judgment or frustration with the pace of recovery.
Exercise: Find a YouTube video and commit to listening to it a few times a week!
Overcoming mental barriers to healing
Sometimes, healing requires more than just shifting your mindset; it’s about overcoming mental barriers that hold us back. Here are some of the most common obstacles:
Fear of failure
Many people fear that their healing process won’t be successful, leading to self-doubt. They fear investing money into a practitioner or modality and not seeing the change or transformation they are looking for. Combat this fear by focusing on progress, not perfection. Celebrate small victories along the way, even if they seem minor. When you believe healing is happening, there will be more and more progress.
Limiting beliefs
Beliefs like “I’ll never heal” or “This is as good as it gets” can keep us stuck in a cycle of hopelessness and prevent us from taking actionable steps toward healing. Challenge these beliefs by questioning their validity and replacing them with more empowering thoughts like “Healing is possible” and “I am capable of change.”
Negative self-talk
The way we speak to ourselves can either hinder or help our healing. It’s important to notice how we are speaking to ourselves and the type of language and words we are using. Especially if we have adopted negative or condescending language from a parent, it can reinforce very old wounds, making it harder to heal. Try replacing negative self-talk with positive, affirming language that nurtures self-worth and resilience.
Conclusion
The connection between mindset and healing is undeniable. Your thoughts, beliefs, and attitudes influence not only your emotional state but also your physical health. By cultivating a mindset that supports growth, self-compassion, and resilience, you set the stage for a more effective healing process. Remember, healing is not just about the body, it’s about the mind, body, and spirit working together in harmony. Take charge of your mindset, and you’ll likely find that your healing journey becomes more and more easeful and empowering.
Call to action: Start by reflecting on your current mindset. Are there any limiting beliefs or negative thought patterns that might be holding you back? Take small steps today toward shifting your mindset, and watch how it positively impacts your healing process.
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Brianna Anderson, Somatic Experiencing Practitioner
Brianna Anderson is a forerunner in Mind, Body & Spirit healing. She endured 10 major reconstructive hip surgeries in childhood that severely altered every aspect of self. This led her down a path of studying multiple forms of bodywork, spiritual and energetic healing, psychology, art therapy, breathwork and multiple forms of trauma resolution. She has since devoted herself to helping others heal and transform pain and trauma. Brianna is the CEO of Healing with Bri and the founder of Ascend, an online program designed to help people resolve body trauma.
