What is self-efficacy? It is our belief in our ability to succeed in different situations.
Typically, those with high self-efficacy have higher satisfaction throughout their lives! Self-efficacy can also be known as task-specific self-confidence. This is so important because it can be a huge motivational factor.
Self-efficacy is important to have more control over your own life and to better handle stress and challenges. With cognitive self-efficacy, you are more likely to have higher aspirations, commit to more challenges and take them head-on (Bandura, 1997). Those with high self-efficacy do not worry about what they are not good at or worry about what might go wrong. Instead, they focus on the positive outcomes once they succeed. Having the knowledge to do something is only part of the task, without the belief that you can do it and the will to push through the task seem much more insurmountable.
Researchers believe that it comes from four places: the actions you experience, the actions you experience vicariously (observation), through persuasion (verbal and otherwise), and physiologically.
It is kind of like this:
When you do something right, it feels great. When you repeatedly do it right it feels even better. Or, when you keep failing at a task over and over, it does not feel good.
These are examples of experiences that can influence your self-efficacy. When you fail at something repeatedly it reinforces the idea that you are not capable or good at that task. However, when you succeed somewhere else over and over it builds confidence in your capabilities. This can also be said about watching others, when someone else succeeds or fails repeatedly you pick up on the persistence of the task. This can motivate some to realize that it is about the journey and the persistence and insistence of completing a task that can lead to mastery of an experience or task.
Another source that can grow or diminish someone’s self-efficacy is verbal experiences. When someone is told something over and over again, they typically start to believe it. Then comes your physiological response. During most activities, there is some sort of response that your body will have, and many times this leads to some sort of stress (whether it is eustress or distress). When the body feels this emotional arousal, it can affect performance. Fear can lead to a negative response which can elevate anxiety levels. Basically, your self-efficacy can be determined by how you are feeling, when your body experiences extenuating circumstances it can go into a survival type mode (anxiety, for example) and can overreact because of it, or when developed it can feel assertive in the situation.
"The most effective way of developing
a strong sense of efficacy is through
mastery experiences"
-Albert Bandura
As you gain experience, as you grow, and as you master tasks, your self-efficacy will grow.
Observe others succeeding, surround yourself with people who are in your corner. Put yourself in situations where you can receive positive feedback.
It. is important to pay attention to yourself, so that you can learn what can stress you out or cause you to have excessive emotions or even just some emotions so that you can then learn how to cope with these factors.
Improving self-efficacy is essential as it can help you deal with different situations, grow your sense of self, and help you adapt to new circumstances which are important as life and circumstances tend to change. If you find that you are really struggling, reach out to a mental health counselor who can be in your corner and help support you!
As always, remember to enjoy the little things!
-- Kris
References:
Bandura, A. (1997). Self-efficacy Download Self-efficacy. Harvard Mental Health Letter, 13(9), 4-6. Retrieved from https://www.countway.harvard.edu/
Bandura A. Self-Efficacy in Changing Societies. Cambridge University Press.
This post was written by Kristin Armistead and published by Mandevilla Mental Health Counseling, PLLC