MASTER RESILIENCE TRAINING LEVEL 1 COURSE V2-140 QUESTIONS AND ANSWERS 2024

What is resiliency? Resiliency is the ability to grow and thrive in the face of challenges and bounce back from adversity and build core compentencies that enable mental toughness, optimal performance, strong leadership, and goal achievment. What are the resiliency compentencies? 1. Self-awareness 2. Self-regulation 3. Optimism 4. Mental Agility 5. Strength of Character 6. Connection What are the 7 skills of Building Mental Toughness? 1. ATC Model 2. Avoid Thinking Traps 3. Detect Icebergs 4. Problem Solving 5. Put it in Perspective 6. Mental Games 7. Rel-Time Resilience What is a Thinking Trap? A common pattern in thinking that, particularly when under stress, prevents a person from seeing the siuation accurately. What are the most common thinking traps? 1. Jumping to conclusions 2. Mind reading 3. Me, me, me 4. Them, them, them 5. Always, always, always 6. Everything, everything, everything What is Jumping to conclusions? Being certain about facts or situation despite having little to no evidence What is Mind reading? assuming you know what another person is thinking or expecting a person to know what you are thinking What is Me, me, me? believing that you are the sole cause of every situation What is Them, them, them? believing everyone but you or circumstances are sole cause of every problem What is Always, always, always? believing that negitive events or circumstances are unchangable and that you have little or no control over them What is Everything, everything, everything? believing that you can judge one's worth/ character based on a single event or that what caused the problem is going to negitively affect many areas of one's life What is the critical question for Jumping to conclusions? Slow down: What is the evidence for and against my thoughts? What is the critical question for Mind reading? Speak up: Did I express myself? Did I ask for information? What is the critical question for Me, me, me? Look outward: How did others and/or circumstances contribute? What is the critical question for Everything, everything, everything? Get specific: What is the specific behavior that explains the situation? What specific area of my life will be affected? What is detecting icebergs? Detecting Icebergs is used to identify core beliefs and core values that fuel what we say to ourselves in the heat of the moment and, at times, lead to emotions and reactions that are out of proportion. What is problem solving? a tool for identifying the factors that caused the problem through Critical Questions and evidence What are the elements of effective problem solving? 1. Focus on thoughts about why the problem happened 2. Identify the contributing factors that caused the problem through Critical Questions and evidence 3. Evaluate which factors are controlable 4. Develope solution strategies that will bring about positive change What is Put it in Perspective (PIIP)? To lower anxiety so that you can accurately assess the situation and deal with it. It is not to pretend "all is well" to deny real problems, or take away axiety completely. What is catastrophizing? 1. when you waste critical energy ruminating about the irrational worst case outcomes of a situation 2. It's not the same as identifying the worst case and contingency planning. Contingency Planning is productive 3. It's a slippery slope, downward-spiral thinking 4. Creates high levels of axiety, decreases focus, and increases helplessness 5. Prvents you from taking purposeful action How do you Put It In Perspective? 1. Describe the Activating Event 2. Capture Worst Case thoughts 3. Generate Best Case thoughts 4. Identify Moset Likely outcomes 5. Develope a plan for dealing with Moset Likely outcomes What are some Mental Games? Math or counting games Alphabet games Category games Army alphabet Lyrics Positive imagery Character Strengths has are broken down under six categories, what are they? 1. Wisdom and Knowledge 2. Courage 3. Love 4. Justice 5. Temerence 6. Trancendence