“I can do this!” - How to build your confidence? (Self-Efficacy)

Have you ever gone to start a new task and thought, "Oh, I can't do this"? Or, when a big challenge comes up, have you ever felt defeated before you even started? We've all had that experience at least once in our lives. But some people face any challenge fearlessly. The reason for that is what we're talking about today, called "Self-Efficacy."

Simply put, what is Self-Efficacy?

Self-Efficacy is the belief that you have in yourself that you can do this task successfully. This is not just confidence. It is a little deeper than that. This is the deep belief that you are capable of overcoming a specific task or challenge.

That is, Self-Efficacy is the belief in one's own ability to perform a task. Self-Esteem is the feeling of one's overall worth. Don't confuse the two.

Let's understand this further with a small example.

Imagine that there are two people, Nimal and Kamal, who work in an office. They are tasked with creating a presentation for a big conference.

• Nimal: He is very experienced and skilled in this kind of work. But he has a fear in his heart, "Will I not be able to do this properly? What will happen if something goes wrong?" He does not have confidence in himself. So Nimal hesitates a little, saying, "Sir, this seems a little difficult for me," and does not accept the job.

• Kamal: He doesn't have much experience doing this kind of work. But he thinks, "I'll work hard to find out things I don't know." He has a lot of confidence in himself. Kamal takes on the job, works hard all day, researches, and creates a great presentation .

Finally, Kamal's presentation at the conference gets a good response. The boss even gives Kamal a promotion. The experienced, talented Nimal gets nothing.

See? Just as important as your ability is your belief in that ability. A person with high Self-Efficacy is more likely to take on challenges, learn, and succeed.

4 main factors that influence this trust building

This Self- Efficacy is not something that develops overnight. There are four main factors that influence it.

1. Mastery of Experiences

When you take on a new challenge and successfully complete it, you build a lot of self-confidence. You are unconsciously teaching your brain, "I am good at learning new things." But if you fail, it can backfire. But if your Self-Efficacy is strong, you can learn a lesson from a failure and get back up again.

2. Taking examples from others (Social Role Models)

When you see someone you respect and look up to (a role model) succeeding through their efforts, you may think, "If they can do it, I can't do it if I work hard." These role models can be your parents, teachers, friends, or anyone you admire.

3. Imaginal Experiences

Even visualizing yourself doing something successfully can boost your confidence. Imagine you have a big speech to give. Imagine yourself standing on stage, speaking confidently, and without any fear. By visualizing success in this way, you prepare your mind to actually do it.

4. Emotional and Physiological States

How you feel physically and mentally when you face a challenge also affects your confidence. If you're feeling a lot of stress and fear, you might think, "I can't do this." Therefore, learning to manage your anxiety and mood can go a long way in increasing your self-efficacy when facing challenges.

Is your Self-Efficacy level low or high? Let's compare.

If you are experiencing persistent stress or depression due to low self-efficacy, it is important to talk to your doctor about it.

How can this confidence (Self-Efficacy) be improved?

The good news is, Self-Efficacy is something we can develop . Here are some things to try to build your confidence.

• Get a peer model: If someone like you, perhaps a friend, is succeeding through hard work, learn from them. You can follow their example by watching how they face challenges and how they strive.
• Get feedback: Don't assume that if no one says anything about your work, it's good. Ask for clear feedback about your work. It could be from a superior, a teacher, or a trusted friend. As you improve your skills based on that feedback, your confidence will increase.
• Participate: Don't just sit back and watch a class, a meeting, or a group activity. Ask questions, make comments. The more you participate, the more your knowledge, confidence, and critical thinking skills will grow.
• Make your own choices: Make your own decisions in life, whether the outcome is good or bad. Take responsibility for those decisions. Then you will have control over your life. That will strengthen your Self-Efficacy.

Benefits of High Self-Efficacy

Having a high level of self-efficacy has a major impact on all aspects of education, work, and personal life.

• Stress Resilience: When a problem arises, instead of worrying about it, you are motivated to work on it by thinking, "I will find a solution to this."
• Healthy lifestyle habits: Even if it's a difficult exercise, you'll have the inner strength to complete it by thinking, "I can do this."
• High performance at work: You are motivated to learn new things and perform various tasks well.
• Educational Achievements: A student gains confidence that "If I work hard, I can master any difficult subject."
• Treatment for Phobias: For example, if you are afraid of snakes, you can overcome that phobia by safely interacting with snakes (but definitely stay away from venomous snakes!). Here too, Self-Efficacy is built through personal experience.

Self-Efficacy, Self-Confidence, Mental Health, Motivation, Goals, Stress, Depression