AR 350-53 RESILIENCE WITH VERIFIED SOLUTIONS

6 Core Competencies Self-Awareness Self-Regulations Optimism Mental Agility Strengths of Character Connection What is resilience? A resilient individual is one who is willing to take calculated, necessary, risk, and to capitalize on opportunity. Resillience is the ability to grow and thrive in the face of challenges and bounce back from adversity. Self-Awareness The ability to identify your thoughts, emotions, and behaviors, particularly counterproductive pattersns, remaining, open and curious. Self-Regulations The ability to regulate impluse, emotions, and behaviors in order to achieve goals, experessing emtoions approporiately and stopping counterproductive thinking. Optimism The ability to hunt for what is good while remaining realistic, maintain hope and confidence; focusing on what is controllabe as oppsed to what is not controllable. Mental Agility The ability to take other persperctive; the ability to think felexibly and accurately about stuations; the willingness to try new startatgies when current ones are not working. Strengths of Character Knowing your top charter strengths and how to use them; identifying and cultivation the character strengths in others. Connection Creating strong relationships; communicating positively and effectively; developing empathy and being willing to give help and to seek help. 7 Steps of Goal Setting Step 1: Define your goal Step 2: Know where you are right now Step 3: Decide what you need to develop Step 4: Make a plan for steady improvement Step 5: Pursue regular action Step 6: Commit yourself completely Step 7: Continually monitor your progress Goal Setting Identify, plan for, and commit to the pursuit of a goal that results in more optimal performance, sustained motivation, and increased effort. Hunt the Good Stuff Hunt the Good Stuff to counter the Negativity Bias, to create positive emotions, and to notice and analyze what is good. Activating Event, Thoughts, and Consequences (ACT) Identify your thoughts about an Activating Event and the Consequences of those thoughts. Thought Themes and Emotions/Reaction Loss: Sadness/Withdrawal Danger: Anxiety/Agitation Trespass: Anger/Aggression Inflicting Harm: Guilt/Apologizing Negative Comparison: Embarrassment/Hiding Positive Contribution: Pride/Sharing, Planning Future achievements Appreciating what you have received: Gratitude/Giving Thanks, Paying Forward Positive Future: Hope/Engergizing, taking action Energy Management Take control of your physical state, bring your focus to the present moment, and perform more optimally. 2 Components of Deliberate Breathing Rhythmic Breathing: Breathe deeply to slow cadence, focus on your breathing, and unlock muscle tension during exhalation ATC Control: Work towards becoming proficient at exerting controal over our Thoughts, Emotions, and Physical Reactions. Avoid Thinking Traps Identify and correct counterproductive patterns in thinking through the use of Mental Cues ad Critical Questions. When do you use mental cues and critical questions? Use Mental Cues and Critical Questions to identify information you missed because of the Thinking Trap.