MASTER RESILIENCE TRAINING
(MRT)CORRECT 100%
*CORE COMPETENCIES* - ANSWER
What are the 6 Core Competencies to MRT? - ANSWER 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? - ANSWER A resilient person
What is the definition of resilience? - ANSWER The ability to *grow and thrive* in the
face of challenges and *bounce back* from adversity.
What are some examples of myths about resilience? - ANSWER - 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. - ANSWER 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. - ANSWER
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. - ANSWER Optimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic
thinker? - ANSWER - 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.
- ANSWER 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. - ANSWER 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. - ANSWER Connection
*14 MRT SKILLS* - ANSWER
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to
ensure progress? - ANSWER Goal Setting
Which core competency is built by Goal Setting? - ANSWER Self-regulation
What type of motivation would you be using if the task at hand is enjoyable? - ANSWER
Intrinsic
What type of motivation would you be using if you were using rewards/punishments or
guilt/shame as a source or motivation? - ANSWER Instrumental
What is the importance of Power Statements in goal setting and what criteria should
they meet? - ANSWER The provide confidence, motivation, and energy to complete
your action statements. They should meet the P3 criteria.
*P*urposeful (intent)
*P*roductive (content)
*P*ossibility (content)
What is the main purpose of priority areas in goal setting? - ANSWER To bridge the gap
between where you are now and where you want to be.
Which MRT skill can counteract the negativity bias? - ANSWER Hunt the Good Stuff
What is the negativity bias? - ANSWER The tendency to pay more attention to bad
events than positive events.
, Which core competency is built by using Hunt the Good Stuff? - ANSWER Optimism
Besides optimism, what are some other things that Hunt the Good Stuff builds? -
ANSWER Positive emotion and gratitude
What are some of the reflection questions to ask when Hunting the Good Stuff? -
ANSWER - 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? - ANSWER - 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? - ANSWER ATC (Activating
Event, Thought, Consequence)
Which core competency is built by using ATC? - ANSWER Self-awareness
Which part of ATC is the trigger? - ANSWER The Activating Event (the who, what,
when, and where)
Which part of ATC are your interpretations in the heat of the moment? - ANSWER
Thoughts
What 3 things are included in the Consequence portion of ATC? - ANSWER Emotions
(feel), Reactions (do), and Physiology
Which portion of ATC "drives" another portion? - ANSWER Thoughts drive
Consequences
What are the 3 uses of ATC (the 3 times you can use it)? - ANSWER Before
During
After
What are feelings accompanied by physiological and behavioral changes in the body? -
ANSWER Emotions
What are some benefits to positive emotions? - ANSWER - Increase creative thinking
- Undo the physiological effects of negative emotion (return to baseline)
- Are contagious
(MRT)CORRECT 100%
*CORE COMPETENCIES* - ANSWER
What are the 6 Core Competencies to MRT? - ANSWER 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? - ANSWER A resilient person
What is the definition of resilience? - ANSWER The ability to *grow and thrive* in the
face of challenges and *bounce back* from adversity.
What are some examples of myths about resilience? - ANSWER - 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. - ANSWER 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. - ANSWER
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. - ANSWER Optimism
Remember it's a *style of thinking*
What are some advantages to being an optimistic thinker as opposed to a pessimistic
thinker? - ANSWER - 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.
- ANSWER 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. - ANSWER 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. - ANSWER Connection
*14 MRT SKILLS* - ANSWER
Which MRT skill is a process to *deliberately* energize, direct, and sustain behavior to
ensure progress? - ANSWER Goal Setting
Which core competency is built by Goal Setting? - ANSWER Self-regulation
What type of motivation would you be using if the task at hand is enjoyable? - ANSWER
Intrinsic
What type of motivation would you be using if you were using rewards/punishments or
guilt/shame as a source or motivation? - ANSWER Instrumental
What is the importance of Power Statements in goal setting and what criteria should
they meet? - ANSWER The provide confidence, motivation, and energy to complete
your action statements. They should meet the P3 criteria.
*P*urposeful (intent)
*P*roductive (content)
*P*ossibility (content)
What is the main purpose of priority areas in goal setting? - ANSWER To bridge the gap
between where you are now and where you want to be.
Which MRT skill can counteract the negativity bias? - ANSWER Hunt the Good Stuff
What is the negativity bias? - ANSWER The tendency to pay more attention to bad
events than positive events.
, Which core competency is built by using Hunt the Good Stuff? - ANSWER Optimism
Besides optimism, what are some other things that Hunt the Good Stuff builds? -
ANSWER Positive emotion and gratitude
What are some of the reflection questions to ask when Hunting the Good Stuff? -
ANSWER - 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? - ANSWER - 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? - ANSWER ATC (Activating
Event, Thought, Consequence)
Which core competency is built by using ATC? - ANSWER Self-awareness
Which part of ATC is the trigger? - ANSWER The Activating Event (the who, what,
when, and where)
Which part of ATC are your interpretations in the heat of the moment? - ANSWER
Thoughts
What 3 things are included in the Consequence portion of ATC? - ANSWER Emotions
(feel), Reactions (do), and Physiology
Which portion of ATC "drives" another portion? - ANSWER Thoughts drive
Consequences
What are the 3 uses of ATC (the 3 times you can use it)? - ANSWER Before
During
After
What are feelings accompanied by physiological and behavioral changes in the body? -
ANSWER Emotions
What are some benefits to positive emotions? - ANSWER - Increase creative thinking
- Undo the physiological effects of negative emotion (return to baseline)
- Are contagious
