(Sports psychology) mental exercises to strengthen one's self-efficacy/esteem??

[onesurfer1]

What are the set of drills and mental exercises to help strengthen one's self-efficacy ?
Self-efficacy refers to an individual's belief in his or her capacity to execute behaviors necessary to produce specific performance attainments (Bandura, 1977, 1986, 1997). Self-efficacy reflects confidence in the ability to exert control over one's own motivation, behavior, and social environment.

I have been working on a piece for quite some time now....and my teacher told me i have to have it completed by in one week...and to my huge surprise, "memorized!" in one week. It seems impossible to me. I believe I can be able to play it okay, not to speed, but from beginning to end in one week...and when he said,"and memorized." I panicked. I couldn't commit to that. End of story, i did commit.

My teacher told me today that he believes that I have a hidden talent (i'm an adult student that learned on my own as a kid) and his job is to get that out hidden talent out of me somehow and I need to believe him when he says that I am capable of learning and MEMORIZING this piece in a week. I feel as if this piece is way out of my ability. However, I believe i can play it by practicing "endlessly" all week long, but i don't believe i can memorize it as well in such a short time.

I feel as if I were in diving school and In contrary to my belief, my coach (teacher) says i have the talent to dive off a cliff, I should believe him and jump off...right?

SOOOOooo....in sports psychology, what are the mental techniques i can use to get over my lack of confidence and self doubt/self esteem.

[bronnestam]

Graham Fitch mentions the Parkinson law, which says that work tends to fill out the time that was assigned to it. Which means that if you get two months to fulfull an assignment, it will take two months. And if you get one month, it takes one month ...

For raised self-confidence I have a little trick, borrowed from dog training and also applicable to young children, which may very well explain why children learn so fast (if you don't just buy the brain plasticity explanation): you focus on very, very small increments. You praise yourself for every little achievement, not matter how small. I did sit down at the piano today, wow! I learned yet half a bar! I have a better feeling in that final chord strike now! I'm making progress, horray!
And then you just shrug at mistakes and flaws. They are just "perfection not yet achieved". They show you things you need to refine, so you should just be grateful. So, a mistake is also progress because it will make you a bit wiser.

This simple method might sound terribly childish and ridiculous but believe me - I have tried it out very carefully and I can assure you it WORKS.

For self esteem ... well, that is another story. Self esteem is something that you, in best case, is given as a very young child from your parents. How? With unconditional love. It is about feeling worthy and good NO MATTER what you do or don't do. You are good enough just as you are, no matter how much you fail. So, if you were not lucky to have been infused with that sense of self-worth all from your infant years, you have to train to love yourself even when you do nothing. You just sit there and tell yourself: I'm good enough. You lie down on the couch and tell yourself: here I am, and I'm good enough.

Yes, you can have a high self-esteem and a low self-confidence in certain situation. I was lucky with my parents, they loved me for just existing and my self-esteem seems to be unbreakable. If someone tells me I'm not good enough, I just shrug and think "you are stupid, you know nothing". But there are many situations when I feel awkward and clumsy because I feel too ignorant. There I have to raise my confidence with the kind of incremental encouragement that I mentioned here above.