Subtitle: The Secret to Self-Efficacy — The Power of "I Can Do It" Belief, Not Just Confidence
Intro — How to Cultivate the Conviction of "I Can Do It"
There was a time when I asked myself, "Can I really do this?" This anxiety would often make me feel small whenever I faced a new challenge or tried to step off a familiar path. I felt overwhelmed, like a child standing before a massive wall, unable to take even the first step. At such times, I tried to listen to the faint whisper inside me. It was very subtle, but it clearly said, "You can do it, it's okay." And when I heeded that voice and took a step forward, I experienced the world transforming into a completely different color. The change brought by that small belief of "I can do it" was far more powerful than I ever imagined.
To you, who are reading this, are you also perhaps experiencing moments right now where you hesitate to move forward due to vague anxiety or apprehension? Today, I want to talk about 'self-efficacy,' the beginning of that small change I felt. Let's delve into its secret together—how the powerful inner belief of "I can do it," distinct from mere confidence, can change our tomorrow.
🧠 Main Body — The Power of Self-Efficacy According to Psychology and Neuroscience
What is Self-Efficacy?
The theory of Self-Efficacy is a concept proposed by Canadian psychologist Albert Bandura, meaning "the belief in one's capability to successfully perform a specific task." Unlike general 'confidence,' such as 'I am a good person,' self-efficacy refers to a belief about a specific situation or action, like "I can do this!" He stated that the key to changing human behavior is not 'willpower' or 'personality,' but rather the belief in one's own abilities.
“People act when they believe they can, and change begins when they act.” — Bandura
Our brains tend to predict the likelihood of success before attempting a specific action. When self-efficacy is high, the brain forms positive expectations for successful outcomes, which promotes the release of reward-related neurotransmitters like dopamine, helping us become more motivated and immersed. Conversely, when self-efficacy is low, fear and anxiety can impair the function of the brain's prefrontal cortex, leading to decreased execution ability.
🧩 1. The Impact of Self-Efficacy on the Brain
Neuroscientifically, self-efficacy is closely related to the interaction between the prefrontal cortex and the amygdala. The prefrontal cortex is responsible for 'planning' and 'judgment,' while the amygdala governs 'fear.'
Individuals with high self-efficacy have strong prefrontal cortex control, which suppresses amygdala anxiety, allowing them to maintain a state of "I am afraid, but I can do it." This means that fear exists but does not paralyze them, thereby increasing the likelihood of execution.
🧬 2. Self-Efficacy Originates from Four Sources (Bandura's Four Sources of Self-Efficacy Formation)
1️⃣ Mastery Experiences → The most powerful and crucial source is the success one experiences directly. Successful experiences you've accomplished yourself are the root of confidence. When you attempt something directly and achieve a successful outcome, you gain a strong belief that "Ah, I can do it!" In psychology and behavioral science, this is called 'positive reinforcement,' which motivates the repetition of positive behaviors. Small successes accumulate to build a foundation of strong belief.
💡 Example: The feeling of "I can do it" that a new nurse gets after successfully performing venipuncture for the first time. When you consistently follow a new exercise routine every week and feel your physical fitness improving, your self-efficacy strengthens, leading to the belief that "I can achieve my goals with consistent effort." This is like building a 'success circuit' within our brains.
2️⃣ Vicarious Experiences → Learning by watching others similar to you succeed. This means gaining a belief like "I could do that too" by observing others successfully complete a task. The effect is even greater when you see someone with a similar background or abilities succeed. Neuroscientifically, this is explained by the 'mirror neuron' system, which allows us to learn by simulating others' actions as if we were performing them ourselves.
💡 Example: Gaining the feeling of "I can do it too" by watching a senior colleague calmly handle an emergency situation in the hospital. Or gaining courage by observing the growth of a YouTuber or blogger you admire, thinking, "I can grow just like them."
3️⃣ Verbal Persuasion → Encouragement and positive feedback from others, such as "You can do it!" or "You're fully capable with your abilities!", help to boost self-efficacy. Of course, this persuasion is most effective when it is sincere and not unrealistic. At the same time, positive self-talk is also an important form of verbal persuasion.
💡 Example: When family, friends, colleagues, or mentors recognize and support your potential, or when you tell yourself in the mirror, "You're doing great! You can do it!" — these actions can instill a powerful belief.
4️⃣ Physiological and Affective States → Our physical and emotional responses to specific situations also influence self-efficacy. Fatigue, anxiety, or tension often generate negative expectations like "I probably can't do it," thereby lowering self-efficacy. However, a calm and comfortable state enhances positive expectations. In psychology, methods like cognitive restructuring, meditation, and breathing techniques are used to regulate these emotional and physiological states.
💡 Example: If you're about to give an important presentation and experience symptoms of anxiety like a racing heart and sweaty palms, it's easy to think, 'I'm going to botch this presentation.' At such times, by relieving tension through deep breathing and reframing the thought to 'This tension is an expression of my passion to do well,' you can maintain or increase your self-efficacy.
🌿 Action Tips — A 4-Step Practice Routine to Build Self-Efficacy
Understanding the theory is one thing, but how exactly can we embed this conviction of "I can do it" within ourselves? Use the following concrete action tips to further strengthen your self-efficacy.
💠 Step 1. Record the "Me Who Succeeded"
Even the smallest achievement is good. At the end of the day, write down "3 things I did well today." Accumulate small successful experiences, one by one.
Example: Explained calmly to a patient. Completed paperwork without mistakes. Took a walk for at least 10 minutes during lunch break.
Elaboration: Chasing only grand goals can easily lead to frustration. Break down your goals into very small, achievable 'mini-habits.' Then, praise and record yourself each day, each week, as you achieve these small goals. These small successes become powerful data that tells you, "I am a person who can succeed." The brain forms new neural pathways through successful experiences, and when this is repeated, it becomes an automatic 'success pattern.'
Example: Reduce the goal of "30 minutes of daily meditation" to "just sit for 5 minutes." If you succeed for 5 minutes, increase it to 7 minutes the next day, and for each success, place a small sticker on your calendar or record it in your journal. This small achievement builds strong self-efficacy that "I am a person who can build a meditation habit." Similarly, start your exercise routine with "10 minutes of stretching every day."
👉 This record becomes the evidence that "I can do it" and creates a database of self-efficacy.
💠 Step 2. Ask Yourself "Possibility Questions"
Instead of "Why am I so bad at this?", ask "Is there an easier way to do this?" Create an environment of positive self-talk and encouragement.
Elaboration: We engage in countless self-conversations every day. The more positive this dialogue is, the higher our self-efficacy. When negative automatic thoughts arise, practice recognizing them and rephrasing them into positive sentences. Also, cherish relationships with people who believe in and support you, and gain energy from their encouragement. In mental health, cognitive behavioral therapy emphasizes the importance of such cognitive restructuring.
Example: When you think, "I can't write consistently," change your thought to, "It feels difficult now, but I will definitely find my own way to write consistently." Spend time with people who believe in your potential rather than those who doubt you, and exchange positive influences.
👉 Changing the frame of the question automatically prompts the brain to search for solutions. This is a very powerful self-talk technique that activates the problem-solving circuits of the prefrontal cortex.
💠 Step 3. Find 'Evidence' for Yourself
Actively seek out vicarious experiences for learning.
Elaboration: Look for stories of people who have already succeeded and are in similar situations or have similar goals as you. Beyond simply admiring them, specifically analyze how they started, what difficulties they overcame, and what strategies they used, then find aspects you can apply to your own situation. At this point, it is more effective to find people who have admirable qualities in specific areas relevant to you, rather than just searching for a perfect role model.
Example: If your goal is blog monetization, seek out interviews, e-books, and lectures from successful bloggers. Analyze "What process did they go through to generate income?" and "What content did they cover?" to discover methods that suit you and build the belief that "I can do it just like them."
💠 Step 4. Take Care of Your Body and Mind to Create an Optimal State Elaboration
Our emotional and physiological states significantly influence self-efficacy. It is crucial to consistently engage in activities that keep your mind calm, such as sufficient sleep, balanced meals, regular exercise, and meditation, which HELPFUL NURSE is already practicing. When stressed or physically exhausted, it's easy to be dominated by thoughts like "I can't do it." Mindfulness meditation and deep breathing help regulate amygdala activity in the brain, reduce anxiety, and activate the prefrontal cortex functions associated with self-efficacy.
Example: If you need to write an important article but find yourself unable to focus and feeling anxious, try stopping your writing for a moment and meditating for 10 minutes. As the anxious feelings subside and your mind clears, a sense of calm and belief might emerge, thinking, "I can definitely handle this much." This is not merely about feeling better; it's a process that helps your brain enter an optimal state of readiness for execution.
💬 Frequently Asked Questions (FAQ)
Q1: If self-efficacy is low, is self-confidence also low?
A1: Not necessarily. Confidence is a general emotional assessment of self-worth, whereas self-efficacy is a belief in one's ability to perform a specific task. One can have low self-efficacy but high general confidence, and vice versa. However, as self-efficacy increases, it is highly likely that self-confidence will naturally improve as well. Confidence can be fleeting, but self-efficacy accumulates through learning.
Q2: Is self-efficacy innate, or can it be developed later in life?
A2: Self-efficacy is not an innate trait; it can be developed and strengthened through experience and learning throughout life. Anyone can enhance their self-efficacy by actively utilizing the four sources explained above.
Q3: It seems that praise from others alone doesn't boost my self-efficacy. Is external validation absolutely necessary?
A3: Verbal persuasion (praise) is one source of self-efficacy, but it is not the most powerful one. Most importantly, 'mastery experiences'—succeeding on your own—are paramount, with others' praise serving as a supportive role. If praise is overly exaggerated or unrealistic, it can even be counterproductive.
Q4: Does having a lot of anxiety lower self-efficacy?
A4: Yes, it does. However, if you accumulate experiences where you successfully 'manage anxiety,' your self-efficacy can actually be strengthened.
Q5: Can self-efficacy be improved even as one gets older?
A5: Absolutely. The brain exhibits lifelong plasticity. New successful experiences can always rewire neural circuits.
🌻 A Word for Your Action and Practice
"The current me is not yet complete. But the me who achieves a little every day, completes myself."
🌙 Concluding — The Person Who Gives Themselves Belief
Self-efficacy is not something you are born with; it grows from memories of small successes, a word of belief from someone who trusts you, and a warm gaze directed towards yourself. Today, give yourself the gift of saying, "Well done, you did it." This will become the seed of the belief that "I can do it."
(이 글은 '내일을 바꾸는 오늘의 작은 용기 시리즈: 4편. 자기 효능감(Self-Efficacy)의 비밀'의 영어 버전 글입니다. 원본은 아래 링크를 확인해주세요.)
🕊내일을 바꾸는 오늘의 작은 용기 시리즈: 4편. 자기 효능감(Self-Efficacy)의 비밀
자기 효능감(Self-Efficacy)의 비밀— 자신감이 아닌 ‘할 수 있다’는 믿음의 힘 인트로 — "나는 해낼 수 있다"는 확신을 기르는 방법 문득 제 자신에게 질문을 던지던 때가 있습니다. "내가 과연
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