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When changes occur, encouragement is even more important.
http//:www.mentalnotes.com

Small changes in the work environment can have major impacts on self-efficacy and confidence.

Zimmerman, 2000

Put your more confident people in new situations first.
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Confident people will be more willing to try new things and learn new behaviors .

Zimmerman, 2000

Encourage people to play to their strengths.
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Motivation is tied to how a person views their abilities in certain situations.

Zimmerman, 2000

You can motivate people by building their confidence.
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Low motivation is often a result of lacking confidence.

Zimmerman, 2000

Build confidence by helping people develop workable plans.
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People prefer to engage in actions and behaviors that they feel in control of.

Ajzen, 2002

Explain why you have confidence in the plans and resources.
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Confidence and self-efficacy shape individuals' beliefs and expectations about successful outcomes.

Compeau & Higgins, 1995

Pair people lacking confidence with your more confident people.
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Highly confident individuals are better able to control their emotional reactions.

Compeau & Higgins, 1995

Encourage naysayers to watch people succeeding in the role.
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People low in confidence and self-efficacy will be more influenced by negative emotions.

Compeau & Higgins, 1995

Focus your attention on those lacking confidence.
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Feelings of (high) confidence and self-efficacy predict (successful) behavior.

Compeau & Higgins, 1995

Explain to people why you have confidence in them.
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Encouraging and supporting new behaviors and habits will boost confidence, self-efficacy, and expectations.

Compeau & Higgins, 1995

Encourage people to recall a past success in a similar challenge.
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Past performances shape self-efficacy and confidence.

Bandura, 1997

Share the success of your early adopters.
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Vicariously experiencing the success of others can boost self-efficacy and confidence.

Bandura, 1997

Recognize the success of others to build confidence in your team.
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Share individual's successes with others; vicarious experiences of success have similar positive effects as actual experiences.

Bandura, 1997

Your presence can build confidence in your team.
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Verbal persuasion and encouragement to perform a task promotes individuals' beliefs that they are more capable of doing it.

Bandura, 1997

Timely and consistent feedback will build confidence.
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Verbal persuasion and constructive feedback are vital aspects of self-efficacy and the overcoming of self-doubt.

Bandura, 1997

Expect confidence to decline in stressful situations.
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Moods, emotional cues, and stress levels influence self-efficacy, confidence, and feelings about personal abilities.

Bandura, 1997

Help people see the positive potential in difficult situations.
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How people interpret and evaluate emotional states is vital to the development of confidence and self-efficacy.

Bandura, 1997

When people are down they need your encouragement the most.
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Negative emotions can foster doubt and diminish feelings of ability, confidence, self-efficacy, and control.

Bandura, 1997

Leverage positive emotions to attack more difficult tasks.
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Positive emotions can boost confidence, reduce anxiety, and induce excitement that fosters proactive behavior.

Bandura, 1997

Keep reminding people of their past successes.
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Prior successes and positive past performances are the most important source of self-efficacy.

Bandura, 1997

Highlight similarities between past successes and current situations.
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Individuals will be most confident taking on tasks similar to those they've previously experienced success with.

Bandura, 1997

Discourage negative comparisons.
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People are less likely to have confidence in tasks similar to previous failures.

Bandura, 1997

Position people to succeed.
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Difficult but manageable challenges, supplemented by encouragement and support, can boost self-efficacy and motivation.

Bandura, 1997

Don't confuse "to-do's" and goals. People that are just getting by in life set goals that are easy and immediately available. These are "to-do's" - not goals!
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Challenging but attainable goals boost confidence/self-efficacy and keep motivation high.

Bandura, 1997

Consider supporting your employee with a mentor or coach.
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Professional development and coaching is a fantastic opportunity to both train and elevate self-efficacy.

Bandura, 1997

Demonstrate to people what you want done. Don't tell them - show them.
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Confidence and self-efficacy depend on positive examples and encouraging instruction.

Bandura, 1997

Pat yourself on the back. If you're waiting on your boss to do it you may be waiting a while. You're the best just of the progress you make day to day.
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Rewards and positive recognition for improvement can boost motivation, confidence, and self-efficacy.

Bandura, 1997

When confidence is low, lead with easier tasks. Take baby steps and collect your small wins. Look back and enjoy your progress. A string of small victories is better than being frozen in place.
http//:www.mentalnotes.com

Motivation, confidence, and performance are influenced by one's sense of capability. Effort, learning and performance are influenced by expectations of success.

Bandura, 1997

What's holding you back? Don't fear failure. Failure is actually a form of progress. You learn (sometimes what doesn't work) and that experience helps you down the road.
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Individuals will rarely attempt to perform tasks that they expect to be unsuccessful. They tend to only try tasks they believe they can perform successfully.

Bandura, 1997

We tend to set our sites on opportunities within our grasp. Don't limit yourself. Your longer term goals should be challenging. Set realistic milestones and let your confidence grow along the path to something big!
http//:www.mentalnotes.com

Levels of confidence and self-efficacy influence the goals that individuals set and actively pursue. Highly confident people will set and pursue more challenging goals.

Bandura, 1982

When you're feeling down, that's a good time to deal with some of your tougher conversations you've been putting off.
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Sometimes being sad is better than being happy because you're more persuasive when you're sad.

J.P. Forgas, 2007

Life is a constant struggle. We're either going to struggle effectively or ineffectively. When times are tough, play to your strengths. Learn what you can from the success of others and don't discount the small victories. .
http//:www.mentalnotes.com

Individuals low in self-efficacy and confidence are more likely to give up when problems arise while learning or performing a task.

Bandura, 1982

Study people doing what you want to do. Find a successful role model facing a similar challenge and watch how they do it. If they can do it son can you!
http//:www.mentalnotes.com

Seeing a coworker succeed in a task can boost knowledge, confidence, and self-efficacy in related tasks. Visual learning and vicarious experience are most effective for peers and similar others.

Bandura, 1997

"You can do it!" isn't enough. Be a precise as you can when explaining why you have faith in someone's ability to succeed.
http//:www.mentalnotes.com

Emphasize individuals' skillsets and abilities; this will enhance feelings of self-efficacy, confidence, and expectations of success.

Eden, 2003

People watch what you do more than they listen to what you say. Make sure you "walk the talk".
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Verbal persuasion and encouragement are only effective when coming from credible sources.

Eden, 2003

You have to treat negative emotions before you get confident behavior.
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Negative emotions such as fear, anger and sadness decrease confidence.

Bandura, 1997

Being uncomfortable can trigger new ideas, but the confidence to pursue a new idea is fueled by positivity. Let the good things in your life propel you forward.
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Positive emotions such joy, trust and happiness all promote feelings efficacy and confidence. Negative emotions such as fear, anger and sadness decrease confidence.

Bandura, 1997

You often get what you expect from your team. If you set the bar low, you're showing doubt. If you set the bar high you're showing optimism and confidence.
http//:www.mentalnotes.com

Setting challenging goals is a way of expressing confidence in your team and individuals.

Locke & Latham, 2002

When you're facing a tough, up hill battle - take the time to write down your 3-4 best qualities. Consider plans that allow you to play to your strengths.
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People that recognize and rely on their strengths have proven to be more resilient.

Clifton & Anderson, 2002

The first step to combating recurring, negative thoughts is to recognize when you're having them.
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When a negative event happens we replay it over and over in our head. It's called "rumination".

Bratman, 2015

How do you take your mind off your more stressful thoughts? What ever you do its a habit. Like any habit, it can be a good or bad habit. Be honest w/yourself and try to make healthier choices.
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We create distractions (some healthy and others not so healthy) to keep us from ruminating and listening to our inner critic.

Kabat-Zinn, 2013

Don't withdraw! It's easier to connect with others when you're a little down in the dumps. Empathy for others will take the focus off of yourself. A random act of kindness can cure your sadness.
https://digest.bps.org.uk/2005/12/22/depression-linked-with-ultra-sensitivity-to-other-peoples-emotions/

People with mild depression or sadness are more empathetic with others.

K. Harkness, 2005

Instead of sweating the deal, the decision or the news you're waiting on - sweat in the gym.
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Exercise has been shown to improve mood and decrease depression.

Rethorst & Trivedi, 2010

Do you ever "chew the cud" - replaying the same negative event over and over? Recurring negative thoughts are counter productive. Find a positive way to reframe your thoughts or simply move on. .
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Rumination causes anxiety and depression.

Bratman et al, 2015

Get some fresh air! Find ways to take advantage of whatever access you have to the outdoors.
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Nature (ex. Ride your bike, visit the park, play with pet) can offer tremendous stress relief.

Dreher, 2001

What ever you find funny…find it more!
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People that cope with stress through humor report better overall moods.

Dillon, Minchoff & Baker,

If you can laugh at yourself…do it! If you have friends that make you laugh...make time for them. Nurture sources of humor in your life. Smile, laugh and don't take yourself so seriously.
http//:www.mentalnotes.com

Laughter generates increases in positive emotions.

Bachorowski & Owren, 2001

What's the worst thing that could happen and what would you do if it did happen? Now what's a more realistic outcome and what benefits come with that outcome?
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Resilient people are more open to new experiences. The fear of failure can make you avoid new challenges.

Block & Block, 1981

When sh*t happens, you need optimism to combat the inevitable negativity that follows. The goal isn't a pollyanna view of the world, but a more balanced and realistic take on the challenges at hand. .
http//:www.mentalnotes.com

Optimism is an effective coping mechanism and generates positive emotions.

Masten & Reed, 2002

There's nothing wrong with a bad mood other than staying in a bad mood. Anger, fear & sadness are natural reactions that can lead to good, but only if they're followed by hope, optimism & gratitude.
http//:www.mentalnotes.com

Resilient people cultivate positive emotions in themselves and in those around them.

Demos, 1989