Questions and Answers
What does ATC stand for?
What emotion is associated with Danger?
Anxiety/Agitation
What emotion is associated with Trespass?
Anger/Aggression
What consequences come from Inflicting Harm?
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What feelings arise from Negative Comparison?
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What is the result of Positive Contribution?
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What feelings are associated with Appreciating Positive Things?
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What does Positive Future signify?
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What is Goal Setting?
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What is the essence of Hunt the Good Stuff?
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What does Self-Awareness entail?
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Match the following skills to their descriptions:
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What acronym is used in assertive communication?
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What is the first step of Problem Solving?
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What is the second step of Goal Setting?
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What is the first skill of Energy Management?
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Is pre-deployment resilience training mandatory for spouses?
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When should post-deployment resilience training be offered?
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What is the third skill of Energy Management?
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Study Notes
Key Concepts and Definitions
- ATC: Analyze thoughts about activating events and their consequences.
- Danger: Associated with feelings of anxiety and agitation.
- Trespass: Linked to feelings of anger and aggression.
- Inflicting Harm: Leads to emotions of guilt and the need to apologize.
- Negative Comparison: Results in embarrassment and a tendency to hide.
- Positive Contribution: Generates pride and motivates sharing or planning future achievements.
- Appreciating Positive: Cultivates gratitude and encourages paying it forward.
- Positive Future: Inspires hope, energizing individuals to take action.
- Goal Setting: Involves identifying, planning, and committing to pursue optimal performance, sustained motivation, and increased effort.
- Hunt the Good Stuff: A strategy to counter negativity bias and foster positive emotions.
- Self-Awareness: Identifying thoughts, emotions, and behaviors, particularly recognizing counterproductive patterns.
Emotional and Cognitive Skills
- Self-Regulation: Managing impulses and emotions to achieve goals.
- Optimism: Focusing on positive aspects while maintaining realism.
- Mental Agility: Thinking flexibly and considering multiple perspectives; adapting strategies as needed.
Communication and Connection
- Assertive Communication: Involves confident, controlled, and clear exchange of ideas.
- Praise and Active Constructive Responding: Promotes connection through positive feedback and engagement.
Problem-Solving Steps
- Step 1 (Objective): Define the problem clearly.
- Step 2 (Why): Understand the causes behind the problem.
- Step 3 (Flexible): Be open to various solutions.
- Step 4 (Accuracy): Validate the information related to the problem.
- Step 5 (Clarity & Control): Ensure clear communication about the problem and potential solutions.
- Step 6 (Positive Change): Focus on actionable steps towards improvement.
Energy Management Skills
- Proactive ATC: Anticipating and addressing thoughts proactively.
- Interpret Physical Reactions: Learning to understand one’s own bodily responses effectively.
- Deliberate Breathing: Practice controlled breathing techniques to manage stress.
Pre- and Post-Deployment Resilience Training
- Pre-deployment Training: Recommended 1-6 months prior to deployment; mandatory to offer for spouses but not mandatory to attend.
- Post-deployment Training: Should be conducted 1 month after and up to 3-6 months post-deployment.
- Mandatory Deployment Cycle Resilience Training: Required for deployments lasting 90 days or more.
Goal Setting Steps
- Step 1 (End State): Define the desired outcome.
- Step 2 (Energize): Find motivation for the goal.
- Step 3 (Priorities): Determine what is most important.
- Step 4 (SMART Steps): Set specific, measurable, achievable, relevant, and time-bound steps.
- Step 5 (WIN): Focus on "What's Important Now."
- Step 6 (Maintain Motivation): Strategies to keep the drive alive.
- Step 7 (In Process Review - IPR): Regularly review progress and adjust as necessary.
Overcoming Cognitive Distortions
- Jumping to Conclusions: Seek evidence before forming conclusions.
- Mind Reading: Clarify assumptions by asking questions.
- Me, Me, Me: Consider external factors contributing to situations.
- Them, Them, Them: Reflect on personal contributions to issues.
- Always, Always, Always: Identify controllable factors in situations.
- Everything, Everything, Everything: Focus on specific behaviors that influence outcomes.
Character Strengths
- Strengths of Character: Recognizing and applying personal strengths and helping others identify theirs.
- Connection: Building strong relationships through effective communication and empathy.
Additional Concepts
- The 3 Cs of Assertive Communication: Be Confident, Controlled, and Clear.
- Assessment Acronym: I.D.E.A.L used in assertive communication to guide thoughtful interactions.
Studying That Suits You
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Description
Prepare for the Army Master Resilience Training (MRT) test with these flashcards. Each card focuses on a key concept related to thoughts and emotions in response to activating events. Enhance your understanding of emotional responses such as anxiety, anger, and guilt.