Master Resilience Training Flashcards

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Questions and Answers

What do Heat of the Moment thoughts refer to?

Thoughts experienced during high emotion situations.

What does the term 'Icebergs' describe?

Core values and core beliefs.

What are three cues that indicate the need to detect an iceberg?

Emotions are out of proportion, 2) Surprise or confusion about reactions, 3) Noticing a strong Thinking Trap.

What do 'Why' questions typically lead to?

Defensiveness. Signup and view all the answers

What do 'What' questions typically lead to?

A deeper understanding. Signup and view all the answers

Which MRT skill helps identify the cause of a problem and solution strategies?

Problem Solving. Signup and view all the answers

Which core competency does Problem Solving build?

Mental Agility. Signup and view all the answers

What are the main goals of effective problem solving? (Select all that apply)

Develop solution strategies for positive change Signup and view all the answers

What are the 6 Core Competencies to MRT?

Strengths of Character Signup and view all the answers

What is the definition of resilience?

The ability to grow and thrive in the face of challenges and bounce back from adversity. Signup and view all the answers

Which core competency is described as the ability to identify your thoughts, emotions, behaviors, and physiology, particularly counterproductive patterns?

Self-Awareness Signup and view all the answers

Which MRT skill is a process to deliberately energize, direct, and sustain behavior to ensure progress?

Goal Setting Signup and view all the answers

Resilient people never burn out.

False Signup and view all the answers

What are the 4 benefits to goal setting?

Activate behavior, Direct behavior, Adjust behavior, Sustain behavior. Signup and view all the answers

What are the 3 skills that can be used for energy management?

<ol> <li>Proactive ATC to get into your IZOF 2) Interpreting physical reactions more effectively 3) Deliberate Breathing.</li> </ol> Signup and view all the answers

What is the negativity bias?

The tendency to pay more attention to bad events than positive events. Signup and view all the answers

What are some examples of myths about resilience?

All of the above Signup and view all the answers

What are feelings accompanied by physiological and behavioral changes in the body?

Emotions. Signup and view all the answers

Which MRT skill helps us avoid overly rigid patterns in thinking that can cause us to miss critical information?

Avoiding Thinking Traps. Signup and view all the answers

What is the purpose of an Action Statement in goal setting?

To indicate what work you need to start doing Signup and view all the answers

What motivate you if the task at hand is enjoyable?

Intrinsic. Signup and view all the answers

Study Notes

Core Competencies of Master Resilience Training (MRT)

Six core competencies: Self-Awareness, Self-Regulation, Optimism, Mental Agility, Strengths of Character, Connection.
Self-awareness involves recognizing thoughts, emotions, and counterproductive patterns.
Self-regulation is managing emotions and behaviors to meet goals.
Optimism is maintaining hope and a positive outlook while being realistic about challenges.
Mental agility refers to flexible thinking and adjusting strategies as needed.
Strengths of Character focuses on recognizing and utilizing personal strengths.
Connection emphasizes building relationships and effective communication.

Definitions and Myths of Resilience

Resilience is growing and thriving in adversity, and bouncing back from setbacks.
Common resilience myths include: never showing emotion, resilience being solely individual, handling everything alone, always acting fast, maintaining composure, an innate quality, and resilience preventing burnout.

Motivation Types

Intrinsic motivation arises from enjoyment of tasks.
Instrumental motivation relies on external rewards or guilt.
Internal motivation is based on valuing the behavior itself.
Internal motivation offers benefits like reduced anxiety, increased focus, and enhanced persistence.

Goal Setting in MRT

Four key benefits of goal setting: activating, directing, adjusting, and sustaining behavior.
Goal-setting process includes: defining goals, assessing current state, identifying development needs, and creating improvement plans.
SMART criteria for goals: Specific, Measurable, Action-focused, Realistic, and Time-bound.
Action Statements are specific tasks linked to goals, while Power Statements energize and motivate.

Skills for Counteracting Negativity

"Hunt the Good Stuff" counters negativity bias; includes reflecting on positive events to foster gratitude.
Benefits of this practice include improved health, reduced depression, and better relationships.

Understanding Emotional Responses

The ATC model (Activating Event, Thought, Consequence) helps identify emotional triggers.
Thoughts influence emotional and behavioral consequences, with three components in the consequence: emotions, reactions, and physiology.
Energy management helps regulate physical and emotional states in stress.

Thinking Traps

Thinking traps can limit perspectives; they include: Jumping to Conclusions, Mind Reading, Me, Me, Me, Them, Them, Them, Always, Always, Always, and Everything, Everything, Everything.
Mental cues and critical questions aid in recognizing and escaping thinking traps.

Icebergs and Emotional Awareness

Icebergs represent underlying values and beliefs that influence emotions and reactions.
Recognizing when an iceberg is activated provides greater control over emotions.
"Heat of the Moment" thoughts are easily accessible, while deeper beliefs may go unnoticed.

Problem Solving Skills

Effective problem solving focuses on identifying core issues, controlling factors, and evaluating solutions to foster positive change.

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Description

Test your knowledge of the core competencies of Master Resilience Training (MRT) through engaging flashcards. This quiz covers definitions, important characteristics of resilient individuals, and the six essential competencies that define MRT. Perfect for deepening your understanding of resilience concepts.