Self-efficacy describes the belief in one's own abilities to actively master challenges. Self-efficacious people are convinced that they can achieve their goals. They believe in their own abilities. Self-efficacy, also known as self-efficacy expectation, has an impact on resilience and quality of life - also with regard to dealing with chronic illnesses.
Self-efficacious people tend to be more likely to accept challenges, persevere in the face of difficulties and be less discouraged by setbacks. In contrast, people with low self-efficacy are more likely to doubt themselves, give up more quickly and avoid challenges.
This article describes what self-efficacy is and how it can be strengthened.
What is self-efficacy?
Self-efficacy refers to the belief in one's own ability to successfully overcome certain situations or challenges.
People with high self-efficacy expectations are convinced that they can influence their own lives and achieve certain goals through their own abilities and efforts.
The thoughts of a self-efficacious person could be as follows:
"Even when things are difficult, I am able to find solutions and face challenges successfully. ”
"I believe that I am able to set myself goals and achieve them step by step. ”
"Even if something doesn't work the first time, I can learn and improve my skills to be successful. ”
Self-efficacy is not a skill or character trait. Rather, it is a belief or expectation that exists about one's own abilities. As such, it is not static. Rather, self-efficacy can be influenced or developed. According to the psychologist Albert Bandura, the expectation of self-efficacy is primarily influenced by four elements:
- Own experiences of success
Own positive experiences and successfully mastered challenges strengthen self-efficacy.
- Vicarious experiences
Observing people who successfully master similar tasks can increase one's own self-efficacy.
- Verbal encouragement
Encouragement and encouragement from others can strengthen confidence in one's own abilities.
- Self-reflection or emotional arousal
Emotions and physical condition influence the expectation of self-efficacy. A positive emotional state promotes the feeling of self-efficacy.
Self-efficacy can therefore be described as a psychological attitude that refers to confidence in one's own ability to successfully master certain tasks and challenges.
Why is self-efficacy important?
Self-efficacy influences behavior, motivation and well-being. It is one of the most important resilience factors. As such, the expectation of self-efficacy increases resilience when facing challenging situations.
People with high self-efficacy expectations actively look for solutions even in difficult times and in the event of failure. They can adapt their behavior more quickly, take good care of themselves, have good control over their emotions and are less prone to depression.
People who are convinced of their self-efficacy take responsibility for themselves and their actions. They distinguish where they can exert influence and where they cannot, and thus retain control. Studies show that self-efficacy also has a supportive and stabilizing effect in chronic illnesses and critical life events.
The extent of self-efficacy can therefore have far-reaching effects on one's own behavior and (mental) health.
Becoming self-efficacious and increasing self-efficacy
Self-efficacy is influenced by the four sources of self-efficacy. These include one's own experiences, observations of others, verbal reinforcement from others and the interpretation of physical and emotional sensations.
According to Bandura, one's own experiences often have the greatest influence on self-efficacy expectations.
As such, these sources represent four mechanisms to strengthen the expectation of self-efficacy:
Own sense of achievement
Successfully overcoming your own challenges is the strongest way to build belief in your own abilities. It is important that success is associated with one's own efforts and abilities.
Achieving a personal goal, e.g. jogging 5 km, can increase the expectation of self-efficacy. A random lottery win, on the other hand, has no influence as it was not actively achieved.
Failures can have a negative impact on self-efficacy if they occur repeatedly and the belief in one's own abilities decreases. However, a high expectation of self-efficacy makes you more resilient to failure. Failures then have less of an impact on the belief in one's own abilities.
As experiences of success can increase the expectation of self-efficacy, goals should be set consciously. Specific goals should also be formulated realistically and attractively in order to increase the chances of success. One method for formulating such goals is the SMART method.
Questions that can be used to influence self-efficacy are
- What challenges have I already mastered?
- What am I proud of?
Vicarious experiences
Vicarious experiences describe observations of people with similar abilities. If such a person is observed experiencing success, this can increase belief in one's own abilities and self-efficacy.
The greater the similarity to the person observed, the stronger the influence. The likability of the person being observed also plays a role. The more likeable they are, the greater the influence.
If the goal is to be able to jog 5 km without a break, the belief in one's own abilities is little influenced by the success of a professional athlete. If a well-known person from the same running group manages this distance, the effect on self-efficacy is greater.
If the goal is to be able to cope better with an illness, support groups or testimonials from other sufferers can be helpful observations. They can learn that they are not alone and that there are ways of dealing with the challenges.
Questions that can be asked to promote self-efficacy through observation are, for example
- Is there a person who has had to deal with similar challenges?
- How did they overcome this challenge?
Verbal encouragement or verbal reinforcement
When people are talked into doing well, they often try harder. Phrases like “You can do it” or “I believe in you” encourage them and make them believe in their own abilities.
The greatest effect is achieved when the supporter is perceived as particularly credible and trustworthy. At the same time, it is important not to provide unrealistic support. This can be demotivating in the event of repeated failure.
Verbal reinforcement is particularly effective in combination with personal experiences of success.
For example, if a person from the same running group cheers you on during the last few meters, this can have a positive effect on your belief in achieving your goal.
Similarly, positive feedback from family members or those treating the patient on how they are coping with an illness can have a positive effect on self-efficacy in dealing with the illness.
Emotional arousal
One's own emotional state influences the feeling of self-efficacy. Stress and anxiety can have a negative effect, while a feeling of calm and well-being can strengthen confidence in one's own competence.
Physical changes in the context of chronic illnesses can also be interpreted as weakness if they are perceived as limiting. Thoughts such as “I can't do anything with my symptoms anyway” can occur and lead to self-doubt and a feeling of lower self-efficacy.
If, for example, an increased heartbeat during stress is recognized as the body's preparation for a challenge (instead of nervousness or insecurity), this can strengthen confidence in one's own abilities. Symptoms of an illness can also increase the feeling of self-efficacy if they are understood as a protective signal. A painful joint, for example, can indicate that the foot needs to be relieved, while tiredness can protect the body from overexertion.
The aim of this self-reflection is not to trivialize or gloss over physical reactions or symptoms. Rather, the aim is to find a healthy way of dealing with them and prevent them from worsening due to emotional stress. This is because physical and psychological factors are closely interrelated.
Questions that can be asked to promote self-efficacy through self-reflection are, for example
- Are there destructive thoughts regarding the illness?
- How can these be interpreted more benevolently?
Self-efficacy is the belief in one's own ability to overcome challenges and achieve goals. People with high self-efficacy remain motivated even in difficult situations and actively look for solutions. They take responsibility for their actions and can distinguish between controllable and uncontrollable aspects.
The four influencing factors - own successes, observations, verbal encouragement and self-reflection - offer various approaches to specifically increase self-efficacy. By using these factors, confidence in one's own abilities can be strengthened and psychological resilience increased in the long term. Self-efficacy is therefore a dynamic concept that can grow through continuous practice and positive experiences.
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