What is Self-Efficacy?
Self-efficacy refers to the strong sense of trust in your abilities and competencies, and determines how you think and feel about yourself. It influences your thoughts, emotions, actions, and motivation, and enhances self-control.
It is a way of understanding and acknowledging what you are truly capable of! An important component of resilience, self- efficacy supports you in achieving goals, feeling accomplished, and enhancing overall wellbeing.
The Four Sources Of Self-Efficacy
1. Mastery Experiences - Success directly impacts the way you think about yourself, boosting your confidence and increasing the likelihood you will achieve similar tasks again. Building self- efficacy through mastery requires resilience to manage expectations and accept inevitable failures.
2.Vicarious Experiences - Observing others around you, especially people you can relate to, motivates you to believe that if they can do it, you can too.
3.Modeling Experiences - Role models are the people you follow, admire, and want to replicate. Their actions, principles, and achievements teach you and motivate you. You are more likely to put in the effort and believe you can be successful.
4.Positive Emotional Experiences - Your mental and physical wellbeing influences self-efficacy. Self-efficacy improves when you have experiences that bring you a sense of happiness and fulfilment. Feel good activities such as simply remembering your emotional strengths & doodling them can have a positive impact on your welbeing.
Take The Quiz
Watch the video 4 - Ways To Increase Self-Efficacy
What can you do to increase it?
Here are some ways that can help you improve self-efficacy:
1. Set simple goals. Goal-setting is crucial to building and sustaining self-efficacy. Set reasonable goals and break them into smaller sub-goals, working on achieving them one at a time. You can celebrate small successes, avoid stressing about the results, and more easily manage your goals – one step at a time. We often set ourselves up for failure by creating unrealistic goals e.g "I'm going to lose 5stone in four weeks".
2. Stay in the “stretch zone.” If you want to be highly productive, spend more time in the “stretch zone,” where you take reasonable risks and bounce back from failures and setbacks. Its all about improving your "bounceabackability". Try new things outside your comfort zone, face challenges, and accept failures and criticism with grace.
3. View the big picture. Look beyond short-term loss, sort your priorities, plan, stick to your goals, and focus. This can be really hard to do to drag yourself out of the gloom and doom. Don't beat yourself up too much if you get dragged to that dark place. Just be compassionate to yourself and
4. Reframe obstacles. Increase self-efficacy by identifying obstacles and reframing or replacing them. Redefine the way you view obstacles to effectively cope with and understand life’s inevitable challenges. So for example "I messed up I always do this" reframe this to something like this "Everyone messes up - its an amazing opportunity to grow as a person ... we never stop growing".
Improve Your Self-Efficacy
There are things you can do to build and improve your self-efficacy. This worksheet includes four exercises that will help you do just that.