Building Self-efficacy to Navigate Change
“The only constant in life is change.” The meaning behind this popular, age-old quote is credited to Greek philosopher Heraclitus.
Whether change comes in small doses or life-alternating events and decisions, it can cause an array of positive and negative emotions. While some changes can be difficult to navigate, change is something you should desire and strive to experience. It can create growth and hope during trying times and remind you that your current circumstance will not last forever.
Most people have developed routines that can cause us to stay within our comfort zones. Routines encompass repeated patterns and can feel good due to their familiarity, but they may not lead us closer to our goals. Change, on the other hand, doesn’t always feel good because it can involve risk and unfamiliarity, but it can certainly do good in that it requires us to grow.
Sometimes, when we encounter the need to change, our first reaction can be to fight it. You may want to hold on to the familiar because of the fear of the unknown. But what if, instead of resisting change, you seized the opportunity?
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Self-efficacy is a term used to describe one’s belief in their capacity to act in ways needed to reach goals. In other words, self-efficacy is believing in oneself. When we talk about change, having high self-efficacy is a helpful tool for reminding us that, regardless of what we navigate in life, we have the skills and resources to work through it. Within each of us is the ability to learn and grow — we just have to be open to it!
One easy way to build self-efficacy is by setting — and achieving — attainable goals. The more often you set and achieve a goal, the higher your self-efficacy will become. Start small and choose goals that are achievable. As you build momentum, you will be able to continue to raise the bar and realize you possess the ability to adapt to change and become a better version of yourself in the process.
Utilize these five tips to tackle change head on:
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- Talk about your concerns about the change. Change can be hard, and it’s important to work through your fears and emotions.
- Practice positive thinking. What could get better as a result of the change? Writing down your positive thoughts or journaling can be a great tool.
- Educate and prepare yourself for the change. When you fully understand it, it can become less scary.
- Find support. Rely on friends, family members, or professionals who can assist you if you feel like you are lacking a proper support system.
- Practice self-care. When things are new and different, we can often put ourselves at the bottom of the priority list. It’s important to take time for yourself as you navigate change. Even just five minutes per day can be beneficial.
Remember: Change creates opportunity. Use it to make positive progress and set yourself up for a successful future.
About the author
Megan DiPietro
Ms. Megan DiPietro is a part-time team member on the Slainte Fitness team at USLI. She recently graduated from West Chester University with a degree in Psychology. At WCU, Ms. DiPietro was involved in a health and wellness club called CHAARG which developed her passion for fitness. She got into weight lifting in 2020 which has grown her love for wellness even more.