Albert Bandura (1977) suggests that individuals develop their self-efficacy beliefs based on four sources of information:

Performance accomplishments; mastery experience

This is an interpretation of the outcome of a previous performance. It is the experience of having completed a challenge. These mastery experiences are the most influential source of information about performance. It is a demonstration of whether one can muster what it takes to succeed. It is success that builds a strong belief in personal effectiveness. If the sense of self-efficacy is not firmly established, that is undermined by failures. Practice, persistence and a positive mindset are important.

Vicarious experience

Vicarious experiences provided by social models are also an important source of self-efficacy. Bandura (1977) argues that "Seeing people similar to oneself succeed by sustained effort raises observers" beliefs that they too possess the capabilities to master comparable activities to succeed."

Vicarious experiences involve observing other people successfully completing a task.

If an individual has a positive role model in their life, they are more likely to have positive beliefs about themselves.

Verbal persuasion

Verbal persuasion is used when someone intends to influence someone's behaviour. For example, telling someone that they are capable of achieving something. Self-efficacy beliefs that result from verbal persuasion are weaker than beliefs that result from direct experience, but they can still lead to change if they are given in a realistic way.

Physiological Feedback

The emotional, physical, and psychological well-being of a person can influence how they feel about their personal abilities in a particular situation.

In situations where a person does not feel well, a sense of self-efficacy is more difficult to build, but not impossible. According to Bandura, it is not only the emotional and physical reaction that is important, but the way it is perceived and interpreted. We can improve our sense of self-efficacy by learning how to manage, say, anxiety, or how to improve our mood when we experience stressful situations.

A fifth source of self-efficacy is cited by James Maddux, who, like Bandura, has studied this area:

Imaginal Experiences/Visualization

It is about trying to imagine one's goals as achievable. It is about painting a picture that success has already been achieved.

INSIGHT 1: »Living without a clear purpose is like sailing without a compass.«

Just as a ship cannot sail without a compass, it is important to choose your course before raising the sails.

Question for reflection: Do you live with a clear purpose or do you blame circumstances for your life?

Proposed action: Take stock of what is happening in your life right now – set your purpose and decide on the signposts that will help you move forward.

INSIGHT 2: »Sometimes it is necessary to be in the dark to see clearly.«

Darkness actually gives us the opportunity to stop and look inwards, which does not require external illumination. Sometimes the darkness comes in the form of anxiety, when we are confronted with issues we would rather not have to deal with. We suppress such thoughts with medication or some other addictive substance, rather than reflecting on them and discovering the lesson at hand..

Question for reflection: When was the last time you sat in the dark, without all your devices, and kept at it until you knew what your next step would be?

Proposed action: Spend a day without all devices, make sitting in silence a daily practice.

INSIGHT 3: »All events are neutral.«

We cannot control events, but we can control how we interpret them and how we react. It is positive to ask ourselves, when faced with a painful event, what lesson it is teaching us. The latter gives us the opportunity to learn something from a particular experience, rather than being crushed by it.

Question for reflection: How do you react to events in your life? Do you reflect on why things happened, or do you take them personally?

Proposed action: Try to take a moment and think before you react. For example, take a deep breath and reflect BEFORE reacting.

INSIGHT 4: »You can find peace by diving beneath the surface of the waves of life.«

Life is like the ocean – all the drama takes place on the surface, where you can perceive what is happening without understanding why any of it is happening. If we pay our attention only to the surface, life is without doubt chaotic, exhausting. Fortunately, there is a place where you can find peace, calm and love – you  do this by stopping for a moment and taking some time for yourself. You can do this at home, in your favourite corner of nature, in short, where you feel safe and accepted. Sit in silence, breathe and focus your attention on yourself, on your feelings..

Question for reflection: We often resist new things – is that how you feel about meditation?

Proposed action: Learn to meditate and do it every day.