MASTER RESILIENCE TRAINING (MRT)-183 QUESTIONS FULLY SOLVED & VERIFIED 2024

CORE COMPETENCIES What are the 6 Core Competencies to MRT? 1) Self-Awareness 2) Self-Regulation 3) Optimism 4) Mental Agility 5) Strengths of Character 6) Connection A person who is willing to take calculated, necessary risks, and to capitalize on opportunity is what type of person? A resilient person What is the definition of resilience? The ability to grow and thrive in the face of challenges and bounce back from adversity. What are some examples of myths about resilience? - Never show emotion - Only about the individual - Must handle everything on your own - Always act fast - Always fully composed - You have it or you don't - Resilient people never burn out Which core competency is being described? The ability to identify your thoughts, emotions, behaviors and physiology, particularly counterproductive patterns; remaining open and curious. Self-awareness Which core competency is being described? The ability to regulate impulses, emotions, and behaviors in order to achieve goals; expressing emotions appropriately and stopping counterproductive thinking. Self-regulation Which core competency is being described? The ability to hunt for what is good while remaining realistic, maintain hope and confidence, and fighting the negativity bias; focusing on what is controllable as opposed to what is not controllable; have faith in self and team. Optimism Remember it's a style of thinking What are some advantages to being an optimistic thinker as opposed to a pessimistic thinker? - Happier, less depression - Healthier (*live 9 to 10 years longer!) - Are seen as better leaders - Have stronger relationships - Do better in sports and perform better under pressure - Are more successful in school and work Which core competency is being described? The ability to take other perspective and think FAT (flexibly, accurately, and thoroughly) about situations; the willingness to try new strategies when current ones aren't working. Mental Agility Which core competency is being described? Knowing your top Character Strengths and how to use them; identifying and cultivating the Character Strengths in others. Strengths of Character Which core competency is being described? Creating strong relationships; communicating positively and effectively; developing empathy and being willing to give help and seek help. Connection 14 MRT SKILLS Which MRT skill is a process to deliberately energize, direct, and sustain behavior to ensure progress? Goal Setting Which core competency is built by Goal Setting? Self-regulation What type of motivation would you be using if the task at hand is enjoyable? Intrinsic What type of motivation would you be using if you were using rewards/punishments or guilt/shame as a source or motivation? Instrumental What type of motivation would you be using if your source of motivation is valuing the behavior or self-identifying with the behavior? Internal Which type of motivation (Instrumental or Internal) has the greatest benefits? Internal; It decreases anxiety, enhances concentration, increases positive emotion, increases effort and persistence, provides satisfaction, and fulfills the need for autonomy. What are the 4 benefits to goal setting? Activate behavior Direct behavior Adjust behavior Sustain behavior In regards to goal setting, how many steps are there in the process? (What are they?) 7 1) Define your goal 2) Know where you are right now 3) Decide what you need to develop 4) Make a plan for steady improvement 5) Pursue regular action 6) Commit yourself completely 7) Continually monitor your progress What is the keyword associated with step 1 of goal setting (Define your goal)? End State What is the keyword associated with step 2 of goal setting (Know where you are right now)? Energize What is the keyword associated with step 3 of goal setting (Decide what you need to develop)? Priorities What is the keyword associated with step 4 of goal setting (Make a plan for steady improvement)? SMART Steps (Specific, Measurable, Action Focused, Realistic, Time-bound) What is the keyword associated with step 5 of goal setting (Pursue regular action)? WIN (What's Important Now) What is the keyword associated with step 6 of goal setting (Commit yourself completely)? Maintain Motivation What is the keyword associated with step 7 of goal setting (Continually monitor progress)? IPR (In Process Review) What is the purpose of an Action Statement in goal setting and what criteria should they meet? Indicate what work you need to start doing to achieve your goal. They should be SMART Specific Measurable Action-focused Realistic Time-bound What is the importance of Power Statements in goal setting and what criteria should they meet? The provide confidence, motivation, and energy to complete your action statements. They should meet the P3 criteria. Purposeful (intent) Productive (content) Possibility (content) What is the main purpose of priority areas in goal setting? To bridge the gap between where you are now and where you want to be. Which MRT skill can counteract the negativity bias? Hunt the Good Stuff What is the negativity bias? The tendency to pay more attention to bad events than positive events. Which core competency is built by using Hunt the Good Stuff? Optimism Besides optimism, what are some other things that Hunt the Good Stuff builds? Positive emotion and gratitude What are some of the reflection questions to ask when Hunting the Good Stuff? - Why this good thing happened - What this good thing means to you - What you can do tomorrow to enable more of this good thing - What ways you or other contribute to this good thing What are some benefits of Hunting the Good Stuff? - Better health, better sleep, feeling calm - Lower depression and greater life satisfaction - More optimal performance - Better relationships Which MRT skill helps you identify 3 different things about a situation so that you can have greater control over your emotions and reactions? ATC (Activating Event, Thought, Consequence) Which core competency is built by using ATC? Self-awareness Which part of ATC is the trigger? The Activating Event (the who, what, when, and where) Which part of ATC are your interpretations in the heat of the moment? Thoughts What 3 things are included in the Consequence portion of ATC? Emotions (feel), Reactions (do), and Physiology Which portion of ATC "drives" another portion? Thoughts drive Consequences What are the 3 uses of ATC (the 3 times you can use it)? Before During After What are feelings accompanied by physiological and behavioral changes in the body? Emotions What are some benefits to positive emotions? - Increase creative thinking - Undo the physiological effects of negative emotion (return to baseline) - Are contagious - Help build resilience by buffering us from stress Which Thought Theme is being described? I have lost something that I value or care about. What are the Emotions and Reactions associated with this thought theme? Loss Sadness/Withdrawal Which Thought Theme is being described? Something bad might happen; there is a threat. What are the Emotions and Reactions associated with this thought theme? Danger Anxiety/Agitation Which Thought Theme is being described? I have been harmed. What are the Emotions and Reactions associated with this thought theme? Trespass Anger/Aggression Which Thought Theme is being described? I have caused inappropriate, unnecessary, or unintentional harm. What are the Emotions and Reactions associated with this thought theme? Inflicting Harm Guilt/Apologizing Which Thought Theme is being described? I don't measure up to others or standards. What are the Emotions and Reactions associated with this thought theme? Negative Comparison Embarrassment/Hiding Which Thought Theme is being described? I have contributed in a positive way. What are the Emotions and Reactions associated with this thought theme? Positive Contribution Pride/Sharing, planning future achievements Which Thought Theme is being described? I have received something that I value; I have been helped by others. What are the Emotions and Reactions associated with this thought theme? Appreciating what you have received Gratitude/Giving back, paying forward Which Thought Theme is being described? Things can change for the better. What are the Emotions and Reactions associated with this thought theme? Positive Future Hope/Energizing, taking action What is the goal of ATC? To separate our Activating Event, our Thoughts about it, and the Consequences. To identify patterns in our thinking that make us weaker or decrease performance. Which MRT skill helps us be in control of our physical state, thoughts, and emotions in stressful situations? Energy Management Which core competency is built by Energy Management? Self-regulation Energy management is about deliberately balancing which two energy situations? Fight or Flight Rest and Digest Which energy situation is a physical state that occurs in response to ANY stressor, real or imagined? Fight or Flight Determining the IZOF (Individual Zone of Optimal Functioning) includes the strong relationship between which two things? Performance and Energy Activation When we have just the right amount of energy activation for a specific situation, what will be at it's highest? Performance What are the 3 skills that can be used for energy management? 1) Proactive ATC to get into your IZOF 2) Interpreting physical reactions more effectively 3) Deliberate Breathing Will everyone have the same IZOF if they are performing the same task? No, there are differences in activation between individuals on the same task, and for the same person doing different tasks. What energy management skill causes your body to use energy more efficiently, giving you more energy when you need it? Deliberate Breathing What are some performance benefits of deliberate breathing? - Precision, accuracy, and motor control - Memory and recall - Composure, poise, and self-control - Concentration and mental agility - Reaction Time What are some recovery benefits of deliberate breathing? - Increases energy efficiency - Speeds healing - Helps manage pain - Reduces insomnia Which MRT skill helps us avoid overly rigid patterns in thinking that can cause us to miss critical information about a situation or individual? Avoiding Thinking Traps Which core competency is built when Avoiding Thinking Traps? Mental Agility Which section of the ATC model are thinking traps a part of and which do they affect? Thinking traps are part of the Thoughts in the ATC model and they affect our Consequences (Emotions and Reactions)