Can A Fixed Mindset Lead To Anger Issues? Experts Weigh In

Hello Great Souls,

Welcome back to a new edition of the Expert Series on Calming Idea. Our previous article, “Is Artistic Ability a Gift or a Skill? How to Develop Your Creativity,” explored how mindset plays a powerful role in shaping one’s creative potential. Today, we’re continuing our journey into the world of mindset with a slightly different twist.

The idea for this article came while I am reading the book “Mindset” by Dr. Carol S. Dweck, whose work continues to inspire millions, including me. In one of the chapters about mindset in business and leadership, a thought struck me:
“How does mindset relate to anger issues?”
And more specifically, what kind of mindset do people have who frequently struggle with anger?

According to Dr. Carol, there are two core types of mindset:

1. Fixed Mindset – a way of thinking where people avoid challenges, resist change, and often feel threatened by failure.
   
2. Growth Mindset – an approach where individuals see setbacks as opportunities to learn, grow, and improve.
   

In today’s fast paced world, anger has become a common emotional response. Whether it’s job rejection, a failed relationship, losing a game, or a missed business deal—we tend to react quickly with frustration. But what if the way we process these emotions is deeply connected to our mindset?

This question led me to reach out to experts in psychology, emotional health, and mindset coaching to understand this connection better. How does a fixed mindset influence anger? What strategies can help someone manage both?

Let’s dive into the insights shared by professionals who work closely with this topic, and learn how we can begin to transform our reactions by transforming our mindset.

🔍 Key Highlights From The Experts

• Anger and a fixed mindset are closely connected. People with a fixed mindset often see setbacks as personal failures, which triggers frustration, defensiveness, and anger.
  
• Brain patterns play a role. Overactivity in the amygdala (emotion center) and underuse of the prefrontal cortex (logic center) contribute to reactive behavior.
  
• It often stems from early conditioning. Childhood influences and past experiences can shape emotional coping habits tied to fixed thinking.
  
• Emotional self-awareness is key. Naming emotions, reframing negative thoughts, and noticing patterns are powerful first steps to better control.
  
• Shifting mindset takes practice. Techniques like journaling, breathwork, self-compassion, and affirmations help rewire thought patterns and reduce anger over time.
  
• Spiritual approaches add depth. Energy work, chakra balancing, and mindful reflection can support emotional healing and mindset transformation.

1. Julie Mansley (Life Spirit and Health Coach)

Yes, individuals with a fixed mindset often struggle more with anger and emotional regulation, especially when faced with challenges, criticism, or failure. This is because a fixed mindset is rooted in the belief that abilities, intelligence, and traits are static, leading to defensiveness, frustration, and blame when things don’t go their way.  This can lead to blocked energy or energy release in an inappropriate way.

The amygdala a small area in the brain is responsible for processing emotions and it links these to learning and memories.  The amygdala when it gets stimulated can send us into fight or fight response.

People with a fixed mindset can perceive challenges or feedback as personal attacks, triggering amygdala hyperactivity—the brain’s fear and anger centre. This leads to impulsive, reactive emotions rather than logical responses.

There is also an area in the brain called the Prefrontal Cortex.  The prefrontal cortex is responsible for emotional regulation and rational thinking, it can be under-developed or under-utilised in people who resist change. They struggle to pause, take time to reflect, and adapt before reacting emotionally.

Fixed-mindset individuals also often have negative thought loops for eg may believe, “If I fail, I am a failure.” This all-or-nothing thinking fuels frustration, helplessness, and resentment when they struggle.

When people believe they can’t improve, they feel trapped in stress, leading to higher cortisol levels. This stress response makes them more irritable, defensive, and prone to emotional outbursts and reactivity too.

There is also some research to suggest that individuals that have grown up with the influence of parents or main care givers that cannot control their own emotional responses then the child will develop the same coping strategy as the parent.

How To Help a Fixed Mindset Individual Manage Emotions Better

We can use reframing techniques, We can reframe failure as growth…

Instead of “I failed,” teach them to say, “I learned.” Help them identify the lesson in challenges to reduce fear-based reactions.

we can teach them to Activate the Prefrontal Cortex (Pause Before Reacting) with breathing techniques (e.g., box breathing, 4-7-8 breath) to create space between the emotion and reaction, allowing logical thinking to kick in.

Also to practice self-compassion, self-criticism fuels anger. We can encourage positive self-talk “I’m growing through this” and compassionate reflection instead of blame. “How have I become stronger through this?” “How will this make me better in the future?”

Also using Cognitive Restructuring-Challenging Automatic Negative Thoughts (ANTS)

By helping them identify distorted thoughts “I’ll never be good at this” and reframe them positively “I can improve with effort”.

Another prong to the approach is to engage in Physical Body Regulation ie Reduce Physiological Anger Response)

By encouraging movement (exercise, stretching, shaking out tension) to reduce built-up anger and stress and acknowledging  that a Growth Mindset can be gradually developed.

The use affirmations in the appropriate way and at the right time can be powerful tools too,  for eg   “My abilities can improve with effort” “I am patient with myself” they encourage a positive mindset which sets off a cocktail of positive chemical changes in the body, affecting the body at a cellular level.  They can record all wins but particularly small wins to build their confidence in change.

Introducing Journaling & Reflection

By writing about their challenges it activates the rational brain, helping them process emotions without reacting impulsively.   Its a personal journey into themselves and can reveal insights and blind-spots they didn’t know they had.

By integrating these strategies, individuals with a fixed mindset can rewire their emotional responses, create neuro-plasticity -essentially re-wiring their brain-shifting from anger and frustration to resilience and adaptability.

From a spiritual perspective, a fixed mindset keeps someone stuck in lower vibrational states—such as fear, frustration, and resistance—because they are attached to a rigid sense of self. Anger, in this case, is often a defensive mechanism triggered when their identity or their own perceived limitations are challenged.

Spiritual Reasons For Anger In A Fixed Mindset

Being attached to their own Ego & Identity Resistance: A fixed mindset is deeply tied to the ego, which resists change because it equates growth with instability. When confronted with a challenge, the ego perceives it as a threat to its identity, triggering anger, defensiveness, or victim mentality.  Triggering feelings of insecurity.

Blocked Energy & Stagnation: In spiritual traditions, emotions like anger are seen as blocked energy. A fixed mindset creates stagnation in the solar plexus chakra (personal power) or throat chakra (expression). When we don’t allow growth and transformation, these centres become imbalanced, leading to frustration, inner turmoil, and even physical symptoms.

Karmic & Soul Lessons: From a higher perspective, recurring anger could indicate a karmic lesson the soul has chosen to work through in this lifetime. If someone keeps encountering the same triggers or emotional struggles, it’s a sign that they are being called to evolve beyond their current limitations.

Disconnection from Higher Self & Intuition: A fixed mindset is rooted in logic, fear, and control, often cutting people off from their own intuition and higher guidance. The more someone resists growth, the harder life’s lessons become. Synchronicities, spiritual nudges, and intuitive insights often push them toward expansion, but if ignored, the resistance manifests as frustration, anger, and suffering.

Spiritual Strategies For Overcoming A Fixed Mindset & Managing Anger

Surrender & Trust in Divine Flow: When someone realizes that growth is part of their soul’s evolution, they can stop fighting change and start trusting the process.  Working in flow rather than resistance.

Chakra Balancing & Energy Clearing: The solar plexus (personal power) and heart chakra (acceptance & compassion) could be activated to move from control and anger to growth and flow. Practices like:

• Breathwork & visualization (golden light in the solar plexus)

• Sound healing (mantras for self-acceptance)

• Energy work (Reiki, EFT tapping) to clear old programming.

Could all be explored.

Journaling is a great tool for Soul Growth

Instead of reacting, encourage soul-aligned reflection: With clever use of questions…

 “What is this anger trying to teach me?”

“How is this challenge guiding me to my next level?”

“What limiting belief am I ready to release?”

Anger is often a sign of misalignment. Spiritual practices like meditation, or hypnotherapy can reconnect someone to their higher self, providing clarity and healing.

By combining mindset work, emotional regulation, and spiritual practices, someone with a fixed mindset can transcend anger and resistance, stepping into growth, expansion, and self-mastery.

I hope this helps in some small way.

2. Susan LoPresti (Health Coach for Mature Women | Reiki Master | Podcaster)

Do individuals with a fixed mindset struggle more with anger than those with a growth mindset?

Yes, individuals with a fixed mindset often struggle more with anger and frustration, especially in situations involving criticism, failure, or perceived personal shortcomings. This is because they tend to believe that their abilities and traits are unchangeable. As a result, challenges can feel threatening to their identity, leading to defensive reactions like anger. In contrast, those with a growth mindset view setbacks as opportunities to learn and grow, which tends to reduce emotional reactivity.

What psychological or neurological factors contribute to this?

Several factors are at play:

• Self-Identity and Threat Perception: People with a fixed mindset may see mistakes as reflections of their inherent inadequacy, triggering a threat response. This perception activates the amygdala, the brain’s fear and emotion center, which can lead to anger or shutdown.
• Cognitive Appraisal: Growth-minded individuals are more likely to appraise a difficult situation as manageable or solvable, engaging the prefrontal cortex, which helps regulate emotions. Fixed mindset individuals may skip this appraisal, going straight to emotional reactivity.
• Neuroplasticity Beliefs: Belief in neuroplasticity (the brain’s ability to change and grow) supports a growth mindset. Those who lack this belief may feel more stuck and helpless, increasing frustration and emotional volatility.

What strategies can help someone with a fixed mindset manage their emotions better?

• Mindfulness & Emotional Awareness: Practicing mindfulness can help individuals observe their thoughts and emotions without judgment, making them less reactive.
• Cognitive Reframing: Teaching individuals to reframe failure as feedback helps shift from self-blame to curiosity.
• Growth Mindset Affirmations: Regularly affirming that abilities can improve with effort can gradually reshape mindset and emotional responses.
• Therapy or Coaching: Cognitive-behavioral therapy (CBT) or working with a coach can help challenge limiting beliefs and build emotional resilience.
• Self-Compassion Practices: Encouraging kindness toward oneself during setbacks can buffer the emotional toll of perceived failure.

3. Darla Nelson ( Life and Health Coach)

Do Individuals with a Fixed Mindset Struggle More with Anger?

When it comes to managing emotions—especially strong ones like anger—our mindset plays a much bigger role than we might realize. The way we view ourselves, our abilities, and even the world around us can shape how we respond to stress, disappointment, and conflict. 

Fixed vs. Growth Mindset: What’s the Difference? 

A fixed mindset, a term coined by psychologist Carol Dweck, is the belief that qualities like intelligence, personality, and ability are static. Someone with a fixed mindset may think, “I’m just not good at this,” or “This is how I’ve always been.” On the other hand, a growth mindset embraces the belief that people can develop and grow through effort, learning, and perseverance. 

So, Does a Fixed Mindset Lead to More Anger? 

In many cases, yes. 

Here’s why: 

People with a fixed mindset often view challenges and mistakes as personal failures rather than opportunities to learn. This can create a deep sense of frustration, shame, or inadequacy, which may be masked or expressed through anger. 

For example: 

● If someone with a fixed mindset receives criticism, they may feel attacked rather than encouraged to grow. 

● If they encounter a difficult task, instead of leaning in, they might shut down or lash out. 

● They may struggle with internal dialogue that sounds like, “I should already know this,” or “If I were better, this wouldn’t happen.” 

Over time, this pattern of self-judgment and blame can build up, making anger feel like a default reaction. 

In contrast, someone with a growth mindset tends to see setbacks as stepping stones. They’re more likely to think, “This is hard, but I can figure it out,” or “This mistake is helping me improve.” This perspective creates emotional flexibility and resilience, which helps temper reactions like anger. 

Strategies To Help A Fixed Mindset Manage Emotions Better

The good news? Mindsets can shift. Learning to regulate your emotions is possible. Here are some practical strategies: 

1. Name the Emotion 

Anger often masks other emotions—fear, shame, embarrassment, or hurt. When someone pauses to identify what they’re really feeling, it softens the automatic anger response. A simple self-check can sound like, “What’s really going on underneath this?” 

2. Challenge the Inner Critic 

Fixed mindsets thrive on harsh inner dialogue. Begin shifting this by catching those negative thoughts and replacing them with truth and grace. Instead of, “I’m such a failure,” try, “This is hard, but I’m learning.” The words we speak and think to ourselves are key in moving from a fixed mindset to a growth mindset. 

3. Practice Self-Compassion 

Remind yourself that growth takes time. Talk to yourself like you would to a close friend. This can decrease shame and increase emotional resilience. 

4. Embrace “Yet” Thinking 

Adding “yet” to a negative thought turns it into a possibility. 

● “I can’t do this” becomes “I can’t do this yet.” 

● “I always mess up” becomes “I’ve messed up before, but I can get better.” 

5. Pause Before Reacting 

Develop the habit of taking a breath, a walk, or a short break before responding in a heated moment. This gives us time to really think about our thoughts, how we will respond versus react, and potentially gives us a new perspective, helping us look at life differently. 

6. Lean into Curiosity 

Instead of judging yourself or others in moments of conflict, ask questions: ● “Why did this bother me so much?” 

● “What can I learn from this?” 

● “How can I respond in a way that reflects who I want to be?”

7. Connect with Something Greater 

Many people find strength and calm by connecting with a higher power or a sense of something greater than themselves. Whether that’s through prayer, meditation, time in nature, or quiet reflection, these moments help bring clarity, calm, and perspective. They remind us that we’re not alone in our struggles—and that growth is always possible, even in the messiness of life. 

Anger isn’t inherently bad—it’s a signal. But when unmanaged, it can damage relationships, health, and self-esteem. A fixed mindset may make it harder to process and release anger, but with intentional practices and a willingness to grow, change is more than possible—it’s powerful. 

Whether you’re navigating your own emotional responses or supporting someone else, the key is to be patient and persistent. Mindsets can change. And as they do, peace and emotional freedom can follow

4. Jessica Kleine (Money + Mindset Coach)

Do individuals with a fixed mindset struggle more with anger than those with a growth mindset?

Definitely! When someone has a fixed (or scarcity) mindset, they tend to believe things are unchangeable – they are what they are and that’s that. When they’re stuck in that head space, they believe things are happening to them and can easily feel powerless, which can trigger an anger response. For example, someone who believes “I’m just not good with money” doesn’t leave any space for improvement, even though money is a skill that can be learned. If they remain in the “I’m not good with money” space, they can be easily frustrated or angry when financial setbacks happen – instead of seeing potential opportunities for growth.

What strategies can help someone with a fixed mindset manage their emotions better?

The first step is just being aware of what’s going on in your mind. You need to be able to “see” the mindset issue in order to make changes to it. A good coach can help by reflecting things back to you – it can be tricky to see our own blocks. Once you become aware of the thought patterns that result in the emotional reactions, the next step is to practice noticing without shame. At first, you’ll notice that you reacted after the situation is over. Then, you’ll start to notice the reaction in real time, like you are watching yourself reacting but can’t *quite* stop it. Next, you’ll notice the reaction in real time and be able to stop yourself. And finally, you’ll notice the pattern ahead of time and give yourself the space to respond instead of react. The most important part is to remember it can take time to rewire your brain to think and react differently. Shame or frustration can easily show up as anger during this process, so patience (and self-compassion) is really important!

5. Frankie Kounouho ( ICF Master Certified Mindset Coach / Author / Speaker)

Do individuals with a fixed mindset struggle more with anger than those with a growth mindset?

Yes—often, they do.

People with a fixed mindset tend to interpret challenges, failures, or criticism as personal attacks or proof of inadequacy. When someone believes their traits (like intelligence, worth, or competence) are unchangeable, setbacks can feel deeply threatening to their identity. This emotional pressure can fuel anger, frustration, and defensiveness.

By contrast, a growth mindset reframes these same events as opportunities to learn or grow. There’s less ego involvement, which often leads to more emotional regulation and resilience.

What psychological or neurological factors contribute to this?

From a mindset coaching lens, here’s what’s happening under the surface:

Psychological factors:

• Ego defense: A fixed mindset often correlates with a fragile ego. Anger can act as a protective shield when that ego is challenged.
• Black-and-white thinking: Fixed mindset folks might see failure as “I’m a failure” rather than “I failed at this,” leading to emotional extremes.
• External validation dependence: When self-worth is tied to outcomes or approval, any threat to that can trigger emotional reactivity.

Neurological elements (keeping in mind that I am not a neurologist—this is a brief overview for context):

• Amygdala hijack – The amygdala, the part of the brain most closely associated with fear, emotion, and motivation, can be triggered by strong emotional stimuli (like criticism or perceived failure), initiating a fight-or-flight response that may include anger.

• Prefrontal cortex underuse – This region, responsible for planning and self-regulation, can be overridden during emotional surges, especially in individuals who haven’t practiced emotional awareness or cognitive reframing. 

While I’m not going into medical territory, the takeaway is: mindset directly influences how the brain processes threats, and fixed mindsets see more “threats” in everyday life.

What strategies can help someone with a fixed mindset manage their emotions better?

Here are some solid, coach-approved tools:

1. Reframe the narrative

• Shift from “I’m not good at this” to “I’m not good at this yet.”
• Use failures as data, not identity statements.

2. Name the emotion

• Practice emotional granularity: “Am I angry? Or am I embarrassed, disappointed, or feeling insecure?”
• Naming creates space between the feeling and the reaction.

3. Build self-compassion

• Speak to yourself the way you’d coach a friend. This disrupts the harsh inner critic often found in fixed mindsets.

4. Practice gratitude and journaling

• Reflecting on growth moments and lessons can reinforce a growth-oriented worldview.

5. Slow down the reaction loop

• Use breathwork, mindfulness, or counting to 10 before responding in anger.
• This gives the prefrontal cortex a chance to come back online.

Real-life examples or case studies

Real-life Example 1: Physician Transformation:

A highly skilled physician I worked with saw every medical complication or less-than-perfect outcome as a personal failure—a sign that she wasn’t “cut out” for medicine. This belief, rooted in a fixed mindset around competence, triggered frequent frustration, self-doubt, and occasional anger toward colleagues or systems.

Through mindset coaching, we worked on reframing these experiences as complex, multifactorial learning opportunities rather than reflections of her inherent worth or talent. She began to analyze difficult cases with curiosity instead of criticism, sought feedback without defensiveness, and even started mentoring younger doctors with more compassion. Her emotional regulation improved significantly, and so did her sense of confidence and fulfillment in her role.

Real-life Example 2: Executive Mindset Shift:

A tech executive with a fixed mindset saw feedback as personal criticism, often reacting with irritation or passive-aggressive behavior. This created tension within her team and contributed to burnout.

Through coaching, we used journaling, emotional labeling, and mindset reframing to shift her perspective. She began to see feedback as a tool for growth rather than a threat to her competence. As her reactions became more thoughtful and curious, team morale improved, communication opened up, and she regained a sense of purpose and confidence in her leadership.

Conclusion

As we’ve seen through the diverse perspectives of our experts, anger isn’t just about the emotion itself—it’s about the mindset behind it. Individuals with a fixed mindset often struggle more with emotional regulation because they perceive setbacks and criticism as personal threats. But the good news? Change is possible.

By becoming more self-aware, practicing self-compassion, and applying strategies like cognitive reframing, breathwork, journaling, and mindset coaching, people can begin to shift their inner world—and in turn, how they react to the outer world.

Whether you identify with a fixed mindset or know someone who does, remember this: emotional freedom begins with a choice to grow. And growth starts one thought, one breath, one pause at a time.

We’re still gathering insights from more industry experts and will be updating this article soon with fresh perspectives and tools to help you better understand the connection between mindset and anger. So feel free to bookmark this page and check back again soon!Thank you for joining us in this powerful conversation.
Until next time,
Stay calm, stay curious, and keep growing. 🌱