Mindset Reset: Turn Struggles Into Self-Discovery
Use reflective writing to shift limiting beliefs and build resilience — with Pen Therapy.
We all face moments that shake our confidence — missed opportunities, burnout, rejection, uncertainty. In those moments, it’s easy to spiral into self-doubt or believe the voice that says, “This always happens to me.”
But what if the way you respond to life’s challenges isn’t fixed?
What if you could change the story you tell yourself, and in doing so, change your emotional reality?
This is the power of a mindset shift. And at Pen Therapy we help you do exactly that, through therapist-led journaling sessions that gently guide you from self-criticism to self-awareness.
In this post, we’ll break down what a mindset shift really is, how to create one when you’re struggling, and how our online wellbeing journaling service can help you grow — one page at a time.
What Is a Mindset Shift?
A mindset is your internal lens, made up of the beliefs and assumptions through which you interpret the world. These beliefs are shaped by past experiences, culture, relationships, and even trauma.
According to psychologist Dr. Carol Dweck, there are two broad types of mindset:
A fixed mindset: Believes your abilities, intelligence, or worth are static (“I’m just not good at this”).
A growth mindset: Believes you can evolve with effort and reflection (“I can learn from this and grow”).
At Pen Therapy, we take this concept deeper by exploring emotional and relational mindsets, too:
“I’m too sensitive.”
“People always leave.”
“I have to do everything perfectly to be accepted.”
These beliefs feel like truth, but they’re often learned patterns — not facts.
Why Your Mindset Matters in Tough Times
When life gets hard, your mindset becomes your mental compass. A negative or rigid mindset during a challenge can lead to:
Increased anxiety and overthinking
Harsh self-talk and low confidence
Avoidance or paralysis (e.g., “Why even try?”)
In contrast, a healthier mindset allows you to:
Pause and reflect rather than react
Reframe failure as feedback
See challenges as temporary, not defining
As psychotherapist Dr. Kristin Neff notes, "How we treat ourselves during suffering is a bigger determinant of wellbeing than whether we suffer at all".
How Journaling Creates a Mindset Shift
You can’t change what you don’t notice. That’s where journaling comes in.
Journaling is a proven way to:
Increase self-awareness
Interrupt unhelpful thought loops
Create space between stimulus and response
Build emotional resilience
At Pen Therapy, our guided sessions help you explore the thoughts behind your mindset — especially the ones hiding beneath the surface.
Each week, we focus on a different theme (like Mindset Shift, Beyond Failure, or Hello Confidence) and use research-backed prompts rooted in Cognitive Behavioural Therapy (CBT), mindfulness, and trauma-informed practice.
3 Steps to Begin Shifting Your Mindset (Today)
Whether or not you’re journaling with us this Sunday, here are three therapist-informed steps you can try right now:
1. Name the Narrative
Start by identifying the thought behind the feeling.
Try writing: “The story I’m telling myself about this challenge is…”
Example: “That I always mess things up.”
2. Challenge the Evidence
Ask yourself: Is this always true? Where did I learn this belief? What would I say to a friend in my situation?
This CBT technique helps you break out of black-and-white thinking.
3. Choose a Kinder Truth
A mindset shift isn’t fake positivity. It’s choosing a response that’s compassionate and constructive.
Try writing: “A more helpful way to look at this could be…”
Join Our “Mindset Shift” Session Online (UK)
Our Pen Therapy wellbeing journaling session on this theme is all about helping you navigate difficult moments through the lens of self-compassion, resilience, and reflection.
Here’s what’s on offer:
✅ A 60-minute live online session, led by a qualified psychotherapist
✅ Gentle, therapist-crafted prompts to help you explore stuck thinking
✅ Full access to 9 rotating themes with a monthly subscription, and access to the replay if you can’t attend live
Book your drop-in session or become a member at pentherapy.co.uk
You Don’t Have to “Think Positive” — You Just Have to Stay Curious
Mindset work doesn’t mean denying your pain or sugar-coating challenges. It means learning how to meet your experiences with curiosity instead of judgment, and choosing thoughts that help you move forward, instead of staying stuck.
At Pen Therapy, we hold space for this shift — not through pressure or performance, but through real reflection. Guided. Supported. One small insight at a time.
If you're ready to shift your mindset, nurture your emotional wellbeing, and reconnect with yourself — we’re here. Bring your journal. Bring your curiosity. Bring the version of you that’s ready to grow.