Moving Beyond the Scarcity Mindset
As a psychotherapist, I often see clients grappling with the overwhelming sense that there is not enough: not enough time, resources, opportunities, or love. This feeling can be an example of what’s known as a scarcity mindset. On the surface, a scarcity mindset is a mental framework that tells us resources are limited, creating a constant pressure to compete for what little there is. However, it can be more than just a way of thinking—it can be the true experience that what we need always feels out of reach. This sense of scarcity can be preoccupying, shaping how we see and interact with the world, and how we navigate our relationships.
In this blog post, I’ll explore where a scarcity mindset can come from, how it can affect us, and share tangible strategies for moving beyond this experience to live a more meaningful life.
How Does a Scarcity Mindset Develop?
A scarcity mindset often arises in response to a range of personal experiences and broader systemic influences, some of which may be shaped by factors beyond your personal control. If this feels familiar, please know that you’re not alone.
Growing up in an environment where basic needs were not always reliably met can shape an individual’s view of the world, leading them to adopt a survival strategy based on scarcity. When children experience financial instability, food insecurity, or emotional neglect, they may internalize the belief that there is not enough support, safety, or love to go around.
Societal and cultural influences also play a significant role in shaping the way we perceive resources. Systemic inequality—whether economic, racial, gender-based, or otherwise—can further instill the belief that certain groups are "less deserving" of resources, reinforcing scarcity. Additionally, cultural beliefs, such as living in a society that values individual success and wealth accumulation, can amplify feelings of inadequacy.
Over time, the perception of scarcity can influence how we navigate life’s challenges, approach decision-making, and interact with others in our relationships.
How a Scarcity Mindset Serves to Protect Us
From a biological perspective, a scarcity mindset may have originally developed as a survival mechanism. Early humans needed to be acutely aware of limited resources in order to ensure their survival. Focusing on what was lacking—food, shelter, safety—helped people act quickly and decisively to secure what was necessary for life. In this sense, the scarcity mindset is a protective tool designed to keep us alert to potential threats and challenges.
When faced with uncertain circumstances or periods of economic or emotional deprivation, this mindset can help us remain focused on what’s needed for our well-being. It can push us to be resourceful and diligent, motivating us to take necessary actions to meet our needs.
How a Scarcity Mindset Can Hurt Us
While the scarcity mindset may have been adaptive in certain situations, it can become harmful when it persists over time, or when it extends across areas where it is not needed. Chronic focus on what we lack can activate the body’s stress response, raising cortisol levels and contributing to feelings of anxiety and burnout.
A scarcity mindset can also impair decision-making. When we’re consumed with fear of losing something we perceive as scarce, we are more vulnerable to impulsivity, making choices that are not in our best interest, or in misalignment with our values. This can also affect our relationships.
Additionally, the scarcity mindset fosters a sense of isolation. We may feel as though we are alone in our struggles, which can fuel social disconnection, loneliness, and feelings of inadequacy or resentment.
Strategies to Overcome a Scarcity Mindset
The good news is that it’s possible to shift away from a scarcity mindset. Here are some compassionate techniques that may support you with this:
Identifying the Mindset: The first step is noticing when the scarcity mindset is showing up. Take a moment to observe any thoughts that center around "never enough."
Do you find yourself constantly measuring your worth or achievements against others?
Do you feel limited by a glass-half-empty mentality, or always assuming negative outcomes?
Do you find it difficult to celebrate others’ success?
Do you notice the need to hold onto resources for fear of running out?
Pay attention to the physical sensations you feel in these moments. It’s important to also recognize that this mindset, while challenging, is often a self-protective response—your mind and body trying to navigate perceived threats. Try to acknowledge this with kindness and appreciation for how it’s been trying to help, even though it may no longer serve you in the same way.
2. Grounding Techniques: Grounding exercises can help bring you back to the present moment and soothe the anxious thoughts that often feed into a scarcity mindset. Techniques like deep breathing, mindful meditation, or progressive muscle relaxation can help center your thoughts and remind you that you are safe and supported right now. These practices can help redirect that self-protective energy toward calming and centering yourself.
3. Connecting with Your Core Values: When feeling overwhelmed or limited by a scarcity mindset, reconnecting with your values can be a helpful way to center yourself, shift your focus, and make choices that align with what truly matters to you. Aligning your decisions and goals with these core values can help you shift your focus from what may be lacking, to what is meaningful and fulfilling in your life.
4. Cultivating Gratitude: One powerful way to shift the focus from what’s missing to what’s already present is by practicing gratitude. Try spending a few moments each day appreciating simple things—whether that’s the warmth of the sun on your skin, the beauty of a flower, or a kind gesture from someone. You might even find comfort in nature, noticing how trees grow, or how the seasons change. This practice nurtures a shift in perspective, fostering feelings of connection and abundance.
5. Practice Reframing Your Thoughts: All-or-nothing thinking can contribute to feelings of limitation and scarcity. When you notice these extremes, gently ask yourself, "What’s a more balanced perspective?" For example, instead of thinking, "If I don’t succeed at this, I’m a failure," you might try reframing this thought to, "I can be proud of my efforts while also acknowledging there’s room for growth." This helps you embrace both progress and areas for improvement, creating space for a more abundant, flexible mindset.
6. Seeking Support: If you find that shifting away from a scarcity mindset feels challenging, it can be incredibly helpful to seek support from trusted individuals or professionals. Talking about your feelings and experiences can create space for validation, reducing isolation and reinforcing a sense of connectedness.
Conclusion:
A scarcity mindset often arises from a combination of personal experiences and larger systemic influence. Recognizing when we are operating from a place of survival is key to moving forward. To move beyond this mindset, it’s helpful to create a sense of safety and stability within ourselves. Practices like grounding, reconnecting with our values, gratitude, reframing, and seeking support and connection can be powerful components of healing.
Disclaimer: The content and resources provided on this blog are intended solely for educational and informational purposes. They are not a substitute for professional psychotherapy or mental health treatment. Nothing presented here should be construed as personalized therapeutic advice. The information shared may or may not be applicable to your individual circumstances.
