Summary Resilience Module 5: Believe in Your Ability
Resilience 5: Believe in Your Ability
This is a summary of the module Resilience 5: Believe in Your Ability for your reference.
We've learned that our beliefs or mindset can enhance our ability to be resilient—having the ability to adapt and recover from life’s challenges.
In this module, we will focus on another concept related to your thoughts and beliefs —self-efficacy. Self-efficacy is the belief you have in your ability to take on challenges and accomplish goals.
To help you understand self-efficacy, we will use an example from a previous module.
Think back to our friend, Sally. As you read about how she's doing now, pay attention to the factors impacting her self-efficacy.
Sally went to her doctor for her yearly visit. She found out her blood sugar was too high - in the pre-diabetic range. She had been eating healthy, but slipped back and started eating more processed and high-sugar foods.
Her doctor encouraged her to cut down on high-sugar and processed foods. She reminded her that changing her diet helped lower her cholesterol level last year.
The news about her high blood sugar was upsetting. However, Sally feels confident in her ability to reduce processed and high-sugar foods. And, she decides she’ll try to gradually add more fruits and vegetables to her diet.
Sally is determined to be healthy. She persists even with some challenges.
Sally’s good friend, Diane, also dealt with pre-diabetes. She was able to get her high blood sugar back to normal. Sally thinks to herself, “If Diane can do it, so can I!”
She feels excited and decides to start her grocery list and get started on her new goals.
Three months later, Sally returned for a check-up and found that her blood sugar was normal. Sally’s successful experience made her feel even more confident in her ability to make changes to improve her health.
This example demonstrates why having self-efficacy is an important part of being resilient. Imagine facing a difficult situation, without believing you have the knowledge and skills to take on the challenge.
What do you think are some of the reasons Sally believed in her ability to accomplish her goals?
Read on for details about the factors supporting Sally’s self-efficacy and how to apply them in your life.
Build On Your Success
Sally’s success with her cholesterol made her feel confident about getting her blood sugar under control.
When she came back three months later to find out she accomplished this goal, her self-efficacy increased even more with this repeated success. Each time you have success, your self-efficacy increases.
Nothing breeds success like success. -A. Dumas
Try a New Experience
Trying a new experience is one way to feel successful. Sally decided to try adding fruits and vegetables to her diet.
Remember, you might not always succeed the first time you try something new. That’s okay!
The more you work on something new, the more you can learn.
What have you thought about trying, but haven’t attempted yet? ______________
While it might feel comfortable doing things that are familiar, getting out of your “comfort zone” can help you build new skills and knowledge. When you are successful at attempting something new, you build your self-efficacy.
Focus on Your Strengths
Determination and persistence are two of Sally’s strengths. She uses them as she works on making healthier choices.
You can use your personal strengths to improve your skills and abilities, especially during challenging situations.
Sometimes it can be difficult to identify our strengths. Imagine how a friend would describe you. What would they say are your strengths? Or what do they appreciate most about you?
Review this list of character strengths.
Which three do value the most? __________
Pick one strength. For the next week, focus on using that strength as often as you can. Try to use it in as many situations as possible. Write about it in your Resilience workbook.
Now that you are more aware of some of your strengths, you can use them as you continue to build your self-efficacy.
Having support enhances resilience.
Going back to Sally's story, the doctor’s words strengthened Sally's belief in her ability to make changes to her diet.
Who can you add to your support network? _______________ Review the article, Building Resilience, for some examples.
Learn From Other People's Success
Sally’s friend, Diane, also contributed to Sally’s self-efficacy.
When you observe people who have achieved similar goals, your thoughts can shift from uncertainty to “I am able to do that too!” Sally saw her friend make lifestyle changes to reduce her blood sugar. This helped Sally believe she could too.
Take a moment and think about someone who has accomplished a goal - one you hope to also achieve. What can you learn from their journey? __________________
Balance Your Feelings
Recall that Sally felt excited and confident. She was eager to accomplish the new goal, which enhanced her ability to do so. If she was feeling down, unmotivated and tired, it’s far less likely she’d succeed.
There are many ways to feel your best, both physically and emotionally. One of them is by reducing stress. In your next module, you will create a Self Care Plan, which will incorporate stress-reducing techniques.
What is something you can do right now to lessen stress?
You can always speak to your Goodpath coach for ideas.