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Are you looking for ways to get tougher mentally, physically, emotionally, or how to build more

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resilient cultures organizationally?

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And stick around for this Firefighter Craftsmanship podcast episode.

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We're going to talk about self-efficacy and how you can use it to get tougher.

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Welcome to the Firefighter Craftsmanship podcast, where we give you real tools to train ultimate

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human performance both on and off the emergency scene.

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I'm your host, Kevin Housley.

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Let's get to it.

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Episode 37 of the Firefighter Craftsmanship podcast, and we're going to talk about self-efficacy,

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which is a pretty heavily researched theory and very important when we look at how to

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cross the gap of human performance psychology, sports psychology into emergency services.

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So the cool timing of this whole thing is the Olympics are on.

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And so the Olympic Games are happening in Paris right now.

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And there are just insane amounts of sports psychology examples on the world stage.

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And we're seeing how these athletes have been highly trained both mentally and physically

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within their sport domains, but also that special edge that unfortunately most of our

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organizations and most of us, to be honest, in emergency services have just completely

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ignored, which is the mental game.

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And if you've been exposed to any of our Firefighter Craftsmanship podcasts or over

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the years with our classes and offerings like that, you've heard me talk about specifically

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that we don't just figure that out when we get there.

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And so unfortunately, a lot of our organizations are playing this game where they say, well,

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you know, we'll give them some okay basic skills training or even really good basic

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skills training, hopefully, but we're not supporting it with good solid mental skills,

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human performance psychology based mental skills training.

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And then we're just having mental health conversations that only are a reactionary, which is a reaction,

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not a health protocol.

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And so what we're really going to start diving in here is how do we get tougher mentally

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and physically, but how do we use that with scientific psychology based tactics and techniques

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that we can use in a positive healthy way, not just trying to react to what happened

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and trying to unpack it.

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And again, you'll see this displayed at every single break as you're watching the Olympic

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Games, you'll see athletes practicing different forms of mindfulness focus, single point focus

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meditation.

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You'll see them working their breath to either calm down right before competition, calm down

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after maybe a specific heat, calm down in between events, or you'll also see them using

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imagery.

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And this has been happening for a long time in the winter Olympics with skiers where you're

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seeing them run their line with their eyes closed and they're moving their entire body

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as they go.

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But this game so far has been a really, really good visual representation and the TV producers

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are doing a nice job of kind of showing us how these athletes are prepping themselves

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mentally using imagery and especially within the gymnastics world.

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And so, you know, gymnastics has we're going to talk specifically about gymnastics today

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and I'm no gymnast by any means.

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But when we talk about self efficacy, we saw a really, really good example of this from

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gymnast Suni Lee.

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And you know, she really highlighted the concept of self efficacy after she slammed on her

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warm up.

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So it was a USA team competition, all around competition.

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And they get 30 seconds to warm up on the apparatus.

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And this was the uneven bars that she was warming up on went for a maneuver and miss

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the bar and did essentially a belly flop on the ground.

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And from that belly flop, if you watch that happen, you know, she was very, very comfortable.

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She knew that she was going to fall.

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She had braced herself.

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So they get trained very, very early on how to fall appropriately.

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Although it was dramatic for those of us that have really no idea what any of that skill

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actually entails or what that sport entails.

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She essentially just looked like she slammed and belly flopped on the mat.

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But that was her warm up right before she had to go and actually compete.

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And those scores, that competition is very, very close.

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And those scores really, really matter.

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So she couldn't just not get up and not compete.

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And Suni Lee resented herself.

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She used a lot of her mental protocols that she's obviously worked and honed over many,

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many years and been taught.

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And then she posted one of the highest score just a couple minutes later for her entire

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team.

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It was the highest score for her entire team.

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And ultimately, the USA team won the gold medal as a result of her performance after

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a failure initially.

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So we could unpack this in a bunch of different ways.

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We can talk about, well, what was her mindset?

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What was her definition of failure?

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What was the team's definition of failure?

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What was the team's definition of success?

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What did winning look like for her individually?

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And what did winning look like for the team?

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But today we're going to talk about a concept called self-efficacy.

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So self-efficacy is defined by Lyons and Bandura as how strongly someone believes in her or

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his own capabilities.

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So if we look at the Suni Lee's example specifically, how strongly did she believe in her capability

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to get up and perform a flawless routine on an apparatus that she just did a belly flop

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on less than a couple minutes earlier?

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This is a trained response.

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It didn't just happen because she really wanted to win the gold medal.

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She had been trained and had practiced and put herself in these environments for her

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entire Olympic and gymnastics career ever since she was a little kid, figuring out how

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to overcome adversity and still perform at the highest level possible.

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And so this is where self-efficacy is really, really important.

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And the cool thing about self-efficacy is it's not limited to ultimate elite athletes by

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any means.

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And it's defined by some pretty easy concepts that are going to ebb and flow and realize

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like when we're talking about self-efficacy here, and we might be using it in an emergency

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scene context and performing on the emergency scene, whatever that looks like based on your

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job specifically, or performing in the boardroom or on the field of competition.

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But it might change when you come home from your job or your occupation.

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So you might have a lot of self-efficacy when we're dealing with stuff on the fire ground,

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but you might not have a ton of self-efficacy if you're dealing with a sick child at home

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or maybe some relationship difficulty, or even some stuff where you're dealing with

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internally just for yourself.

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So just be aware of this, that it can kind of ebb and flow based on what the task at

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hand or the environment that you're within, you might have more efficacy at home than

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you do within an organizational setting.

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So self-efficacy really has five components of it.

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The first one of those is mastery of experiences.

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And basically this means do hard shit.

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Do hard stuff consistently, push yourself, challenge yourself, celebrate your wins when

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you succeed.

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Do you have experience meaning, hey, I know that I just slammed on this uneven bars in

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my warm-up routine as a gymnast.

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I am on the biggest stage that I've trained my entire life for.

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I'm going to get up there and I'm going to crush it because in the past I've gotten back

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up and I've crushed it.

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And so this is really important for us as we're looking at how do we get tougher is

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how do we celebrate our wins?

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How are we tracking our wins?

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And how do we validate experiences, especially for us at emergency services, if you're maybe

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new in the career, maybe you're getting ready to go through an academy and maybe everything

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that you're going to learn is going to be brand new for you.

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Well, it might be really, really nerve wracking along the way, or for those of us, maybe we're

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looking at a promotional process.

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Okay, so versus having that negative mindset and that negative self-talk of, well, I'm

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going to bomb this because I bomb every other interview is, well, maybe I've struggled a

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lot on the way, but I've put in that work and I've done some really hard stuff in my

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life.

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I've done boom, boom, boom, boom, boom, and I validate my experience through mastery of

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experiences or, hey, that's a nasty looking call that we're rolling up to you right here.

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And maybe I have a very viable stress response to that.

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All right, maybe the fear is kind of taken over as far as what we got to go do task at

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hand calculated decisions, of course.

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But hey, I have masters of experience based on these other calls that I've been able to

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overcome and things like that.

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So that's where mastery of experience is the first part of self-efficacy can really, really

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come into play.

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The second one is social modeling.

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And so, you know, this really comes into what kind of cultures do we have?

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What kind of cultures are we intentionally building?

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Do we have a workforce that is burned out?

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Do we have a workforce that has very hard retention things right now?

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When I talk to a lot of people, I like to ask them, what are the top two things that

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are a threat to fire service or emergency services as a whole?

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And 100% of the time they're saying recruitment and retention.

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So what kind of cultures are we building?

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Are we building cultures that are resilient?

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Are we building cultures that allow for people to have self-efficacy and go out there and

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do really hard stuff and stick around and celebrate their wins?

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So social modeling, meaning quality cultures and intentional mentors that we have along

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the way that can really help us guide us, coach us along the way, celebrate with us,

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redirect when we need it, pick us up off the ground after we fall.

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And the cool thing about self-efficacy is it is positively related to performance.

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So if you have some good wins, especially organizationally, you need to at least acknowledge

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them if not celebrate them in some form or fashion.

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It's really, really important.

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And so self-efficacy is positively and significantly related to job performance, job satisfaction,

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commitment and negatively related to job insecurity, according to Chan.

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Really interesting stuff there when we look at that from a psychology perspective.

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So not only is self-efficacy positively related to poor performance, it's negatively related

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to job insecurity.

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So if we have an organization that's having a hard time retaining people or where people

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are really, really nervous to speak up or try to create positive organizational change,

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then you probably have a culture problem and you definitely, it's impacting you through

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people's self-efficacy procedures and protocols.

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Third component of self-efficacy is verbal persuasion, meaning are we given positive

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feedback and encouragement, especially when we have supervisors, mentors or quote, people

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that have power within our organizations?

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Are we verbally encouraging people and giving them an at a boy for lack of a better term

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and saying, hey, really, really nice job working through that problem right there.

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I really appreciate you not taking that as a threat and more as a challenge and an opportunity

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for us to get a little bit better.

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So there's another way that we can verbally persuade people is saying, hey, this is a opportunity

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versus a threat.

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How are we going to respond to this?

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How are we going to get better?

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How are we going to do it different next time?

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And then going out there and combining that with solid basic skills training and doing

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the nice hard work and good hard work and recovery as well.

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So positive feedback and encouragement, another culture building tactic here.

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Do we have positive feedback and encouragement?

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Are we actually listening to our people?

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Do our employees and the team members within our organizations actually have a voice?

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Can they drive positive change?

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Is anybody listening to them?

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And if they are listening to them, what sort of verbal affirmation, verbal persuasion are

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they receiving back down the line that builds people's self efficacy?

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Number four, emotional and physiological state.

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So we've talked a lot about physiological states here on the firefighter craftsmanship

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podcast and we'll continue to do so, especially when we talk about body's response to stress

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and the impact of that on human performance, psychology, decision making under stress,

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cognitive performance, all those sorts of different things.

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What is our emotional and our physiological state?

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And if it's not where I need it to be, if I'm way too amped up driving to a call, how

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do I down regulate and make sure that that thing gets better?

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And this is a good tie right here into why breath training is so important.

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And figuring out how can I bring myself up if I'm way too lethargic, but more importantly

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for most of us in emergency response, how do I down regulate both on the job and off

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the job so I can craft an appropriate response and stay well both physically and mentally.

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And the fifth and final component of self efficacy is imaginal experiences.

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And so once we tie this back into the Olympics again, if I'm using imagery protocol and imagery

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is not just a visualization practice where I'm just seeing it, I have my eyes closed

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and I'm seeing myself do an action or performing well on a job interview or whatever you want

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to use that for, right?

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But I'm using all of my senses, I can smell it, I can hear it, I can feel it, and I can

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see it.

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And I can see it and imagery experience.

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One of the keys we do want to focus on specifically that will help us with self efficacy is imagining

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future success.

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So if I'm in the suck, whether that's a tactical fitness workout, or I'm mentally or emotionally

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drained and I'm having to deal with some stuff.

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Can I imagine future success or I'm starting up a new company, or I'm starting a new job,

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or I'm looking to promote like all these different things, imagining future success can really

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help us build our self efficacy.

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And again, self efficacy is positively related to performance.

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So the five components of self efficacy, again, really quick, brief overview of these mastery

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of experience, do hard shit, social modeling, building quality cultures and have an intentional

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mentors that we look up to, or we're providing mentorship to other people.

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Verbal persuasion, are we given positive feedback and encouragement, especially if you're in

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the chain of command, and especially at your crew level, as your peer group, positive encouragement,

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really important.

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Emotional and physiological state, have an awareness of where we're at, and then understanding

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how to change that to our advantage.

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Making breath control the easiest way to do that.

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And then finally, fifth, imagery experiences, especially imagining and using imagery for

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future success.

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So the crazy thing about self efficacy is all of this is also tied to quality mental

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health.

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And it's all tied to quality mental health reactionary programs, things like, how do

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we deal with traumas?

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How do we deal with PTS or even PTSD?

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How do we create resilient employees, workforces or resilient selves?

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So self efficacy is definitely tied within quality mental health resources.

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It's been shown to lower levels of traumatic stress symptoms and depressive symptoms in

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firefighter specifically.

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So there's a pretty good study done about self efficacy and how did that correlate to

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markers of trauma and markers of potential PTS or PTSD, and having higher self efficacy

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levels had lower levels and incidents or markers that PTS, PTSD or severe traumatic

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experiences would occur.

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Basically you're more mentally tough if you have higher levels of self efficacy.

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Another study called social support self efficacy and trauma in new recruits and experienced

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firefighters showed that new recruits experienced traumas along the way actually came into the

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job with some traumas that were not that much different than the veteran quote unquote veteran

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firefighters just because of their life experience and the different generational things, maybe

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military service, things like that.

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But they had way higher levels of self efficacy at the beginning of their career than the

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veteran firefighters had along the way of their career for all kinds of different factors.

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Could be on the job, could be calls that they were dealt, could be organizational culture,

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could be things going on at home.

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But a very interesting thing in that study specifically was they showed that the veteran

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firefighters felt like they had less support organizationally and they had less support

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off the job in their home and family environments than the new recruit firefighters did.

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So very important for us, especially if we're in positions that we can influence and change

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organizational culture.

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If you have the impact and the power and the sphere of influence, if you're at that level

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of your organization, we have to continue to intentionally try to build quality cultures

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that promote mental health and well being for our employees, whether in the fire service

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or the police service or the ambulance, any emergency services or an entrepreneur doing

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this thing trying to really, really say, how can we create company culture here that supports

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our people?

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We have to intentionally make sure that we're creating environments and we're creating self

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efficacy support systems and we're providing continual training along the way.

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So people understand this, they understand how their leadership style or their leader

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leading up from the bottom, it doesn't always have to be a top down issue leading from the

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bottom how their style impacts other people's self efficacy, which is directly tied to resilience,

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mental toughness, quality of life, happy, healthy and strong overall.

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So take a look at yourself first off and figure out, Hey, there's lots of different markers

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out there.

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There's lots of different tests you can take about self efficacy.

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If you just throw that into a little Google self efficacy and track your own and figure

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out maybe where some areas for opportunities for improvement are.

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But if you really, really focus heavy on the five things of mastery of experience, social

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modeling, verbal persuasion, emotional and physiological state and imagery experiences,

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especially with future success, you can actually control your own self efficacy and make yourself

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tougher.

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Really really cool stuff.

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It doesn't happen by accident.

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It happens because you intentionally put in the work and you make sure that you have

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good frameworks systems processes along the way.

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If you're interested in learning more from us here at firefighter craftsmanship, hit

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us up at firefightercraftsmanship.com.

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We have online class offerings.

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We have in person class offerings and we are just about to release.

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This will be the first time I've ever said it on the podcast, some one on one coaching.

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So hit us up at firefightercraftsmanship.com.

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If you're interested in some of this, a one on one coaching program is coming soon as

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well as a new digital class offering.

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We're building on what we've been learning here.

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We're building on the master's degree, which is finally finished three and a half years

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of hard work finally complete.

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And we're going to celebrate that by bringing some awesome stuff into emergency services.

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Thank you for being on this journey with us.

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Don't forget to rate review, follow the show.

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So if you follow in your favorite podcast player, it'll just auto load for you.

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You'll never miss one of these.

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You can sign up for our weekly email blaster at firefightercraftsmanship.com.

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And we're giving you a lot of extra resources and tools on that email list as well, including

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that soon to come one on one coaching services from firefighter craftsmanship.

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Stay smart.