What is Self-Efficacy

- Self-efficacy is the belief we have in our own abilities, specifically our ability to meet the
challenges ahead of us and complete a task successfully (Akhtar, 2008). 
(explanation)- General self-efficacy refers to our overall belief in our ability to succeed

 whether you believe you can or you can’t, you are right. – henry Ford
Where does Self-Efficacy comes from?
1. Mastery Experiences
- Nothing is more powerful than having a direct experience of mastery to increase
self-efficacy. Having a success, for example in mastering a task or controlling an
environment, will build self- belief in that area whereas a failure will undermine
that efficacy belief. To have a resilient sense of self-efficacy requires experience
in overcoming obstacles through effort and perseverance.
2. Vicarious Experiences
- This comes from our observation of people around us, especially people we consider as
role models. Seeing people similar to ourselves succeed by their sustained effort raises
our beliefs that we too possess the capabilities to master the activities needed for
success in that area.
3. Verbal Persuasion
- Influential people in our lives such as parents, teachers, managers or coaches can
strengthen our beliefs that we have what it takes to succeed. Being persuaded that we
possess the capabilities to master certain activities means that we are more likely to put
in the effort and sustain it when problems arise.
4. Emotional & Physiological States
- The state you’re in will influence how you judge your self-efficacy. Stress reactions or
tension are interpreted as signs of vulnerability to poor performance whereas positive
emotions can boost our confidence in our skills.
(explanation) Depression, for example, can dampen confidence in our capabilities.
5. Imaginal Experiences
- the art of visualizing yourself behaving effectively or successfully in a given situation.

Note:
Too high self-efficacy can be problematic
Self care Ideas
- don’t overwork yourself
- Get more sleep
- Learn to say no
- Give myself permission to binge watch my latest show obsession without guilt.
- Leave room to have fun

Six Types of Self-Care

Emotional Self-Care
- Activities that help you connect, process, and reflect on a full range of emotions. Our
emotions often dictate the way we behave, so we need to be mindful of what we’re
feeling, especially in stressful situations.
- Give you mind a break so you are clear-headed, Reward yourself for completing small
tasks and Unplug from email and social media for an hour.
-

Practical Self-Care
- Tasks you complete that fulfill core aspects of your life in order to prevent future
stressful situations.
- Creating a budget, taking professional development classes, organizing your closet, etc.

Physical Self-Care
- Activities you do that improve the well-being of your physical health. Of course, the
mind is not the only thing that needs care. Remember that there is a mind-body-spirit
connection.
- Your body is your temple. If you put good stuff in, you get more good stuff out
- Do some quick, deep breathing exercises, Drink more water and Know your body
intimately
Concept Map
Academic, Physical and Social