Understanding Bandura’s Self-Efficacy Theory: The Power of Believing in Yourself

Did you ever find yourself in the midst of a challenge and say to yourself, "I can do this!", and accomplished it because you believed in yourself? Or, conversely, did you ever shy away from trying something new because you didn't think you'd be any good at it? Psychologist Albert Bandura describes these expectations about our own abilities, which he termed self-efficacy, as playing an extremely important part in how we behave, are motivated, and are successful.

Self-efficacy is as if synonymous with terms like self-image, self-esteem and self-worth, although they are all connected, they are not the same. Self-efficacy is the faith we have in ourselves to be able to finish a task and go through all the obstacles that come our way in our daily lives. It is the view we have in relation to our abilities, potential and boundaries.

Confidence, motivation, resilience, self-regulation and self-compassion are factors that have obvious roles in determining our self-efficacy and what we believe about our capabilities. These beliefs, in turn, have a part to play in the way we think, the way we behave, and the way we feel about our place in the world.

But self-efficacy is not only personal belief, it also encompasses the people we are around and the communities that we are a part of. Bandura proposed ideas such as proxy agency and collective efficacy, which indicates that our belief in ourselves is also influenced by social dynamics.

Let’s break it all down.

What is Self-Efficacy?

Self-efficacy refers to an individual’s belief in their ability to achieve goals, complete tasks, and overcome challenges. It’s not just about confidence; it’s the specific belief that you can take effective action in a given situation. Bandura, a leading figure in social cognitive theory, argued that self-efficacy influences everything from academic performance to career success, health behaviors, and emotional well-being.

The Four Sources of Self-Efficacy

Bandura identified four key ways that you could use to develop our self-efficacy:

1. Mastery Experiences (Success & Failure)

The most powerful source of self-efficacy is direct experience. When you successfully complete a task, your belief in your ability grows. Likewise, repeated failures can weaken self-efficacy unless they’re viewed as learning experiences. For example you can take a look at Hermione Granger from the Harry Potter series! Hermonie isn’t just naturally brilliant, she works for it. Whether it’s mastering spells, brewing a tricky potion, or figuring out how to save the day, every time she succeeds, her confidence grows. She doesn’t always get it right on the first try (remember the Polyjuice Potion disaster?), but she keeps going, which makes her even more capable.

2. Vicarious Experiences (Learning Through Others)

Seeing someone who is similar to you succeed can boost your belief that you, too, can succeed! This is why role models and mentors are so influential and important. If they can do it, so can you! We can take the example of Jo March from Little Women. She is fiery and independent, but she doesn’t just wake up one day knowing how to handle life. She looks up to her mother, who has confided in her of having similar struggles as Jo. So Marmee's disposition of staying strong and kind no matter what life throws at her, gives Jo the assurance of knowing that she too can take on any challenge and follow her dreams, all while staying kind, and true to herself.

3. Social Persuasion (Encouragement & Feedback)

Positive reinforcement by others, be it a friend, family member, teacher, coach, or boss can reinforce your belief in yourself. On the other hand, continuous criticism can lower your self-efficacy. Consider Chandler Bing from Friends. Chandler is not exactly the best at relationships, and he's got a lot of commitment issues. But Monica keeps assuring him that he's actually a great partner and that he deserves to be happy. Her unwavering support encourages him to overcome his fears and ultimately commit to something real and true.

4. Emotional & Physiological States (Managing Stress & Anxiety)

It matters how you feel in a situation. If you're stressed or anxious, you may think this means you're not capable. But being able to work with emotions can stop them from destroying your self-belief. Consider the character of Chihiro from Spirited Away. Chihiro spends much of the film panicking (understandably), but gradually realizes that when she remains calm, she finds the solutions. No matter if it's interacting with No-Face or assisting Haku, the more she controls her fear, the more she masters how to cope with difficult situations.

 

Beyond Individual Self-Efficacy: Proxy Agency & Collective Efficacy

There is only much we can do all by ourselves, humans, being social beings, are shaped a lot by their community and the people around them. Bandura recognized that personal belief isn’t the only factor in success, sometimes, we need to rely on others or our communities. That’s where proxy agency and collective efficacy come in.

 

Proxy Agency: When Others Act on Our Behalf

Not all success is achieved alone. Proxy agency refers to our reliance on others to help us accomplish tasks we cannot do alone or do not feel capable of doing. We see this happen in our everyday lives when we visit a doctor or ask a stranger for directions. Also going to a tutor to better understand a difficult subject, or seeking the guidance of our parents to help make tough decisions counts as proxy agency.

While proxy agency can be beneficial, over-reliance on others can sometimes weaken self-efficacy as it could lead to avoiding challenges rather than overcoming them. But also remember that not feeling capable enough is not something to be ashamed of, by asking for help you are on the path of making yourself more capable!

 

Collective Efficacy: The Power of Group Belief

Bandura also emphasized collective efficacy, which is the shared belief within a group that they can work together to achieve a common goal. To better understand, think of a sports team that has confidence in its group power and so is more likely to win or at least give their very best.  Communities that have high collective efficacy are more capable of addressing and solving social problems, including crime prevention or disaster response. Similarly, work environments with high collective efficacy have innovation and resilience because workers have faith in the ability of their group to tackle challenges. When individuals believe in the capability of their group to succeed, they tend to give more, assist each other, and push on despite problems. And when self-efficacy extends beyond the individual to groups and proxy agents, it can impact entire communities and organizations, influencing their ability to thrive.

 

Why Does Self-Efficacy Matter?

If you are still wondering why self-efficacy matters, let's take a look at how it shapes how we approach challenges in our life. If you have high self-efficacy, you take on difficult tasks, persist through setbacks, and view yout failures as opportunities to grow, giving you the stepping stool to achieve your goals no matter what. But having low self-efficacy could cause you to avoid challenges, give up easily, and develop a fear of failure, preventing you from trying further and improving your abilities. But don't worry, there are many ways to strengthen self-efficacy!

 

How to Strengthen Your Self-Efficacy:

You can boost your belief in yourself by trying these strategies:

·        Set small and achievable goals that you can later build up to bigger challenges. Use a planner to note them down and also to track your progress.

·        Make sure to focus on your progress, not perfection. You can commit to that by celebrating all your wins, no matter how big or small!

·        Surround yourself with positive role models who inspire and motivate you. Your role models could be anybody you want to be like or simply any qualities you admire in others.

·        Make sure to reframe failures as learning experiences. Do so by reminding yourself that mistakes are a natural part of life and they are not something to be afraid of but rather welcomed as they invaluable teachers.

·        Develop coping strategies for stress and anxiety, like mindfulness or deep breathing. Remember that building self efficacy is a continuous and long term process and you can take as much time and trials you need.

·        Self-compassion helps foster self-efficacy. Stay kind to yourself as you cannot develop positive beliefs by beating yourself up. Be sure to let yourself take things slow if required and don't be afraid to fall, as building self-efficacy is all about learning how to stand back up again.

 

Finally, Albert Bandura's theory of self-efficacy brings to mind that what we believe determines what we do, and in turn, our lives. Whatever it is about personal self-efficacy, accepting assistance from others by proxy agency, or instilling good beliefs within a group through collective efficacy, believing in being able to do something is our ticket to success. By enhancing those beliefs, we grow stronger, empowered, and receptive to opportunities, not only as individuals, but as part of something larger.

So, what is one thing you have been putting off? Perhaps today is the day to have faith in yourself and take that first step!