MASTER RESILIENCE TRAINING LEVEL 1 COURSE-167 QUESTIONS FULLY SOLVED & UPDATED.

Self-Awareness (Definition of the competency) Identify thoughts, emotions, and behaviors Identify patterns in thinking and behavior Be open and curious Self-Regulation (Definition of the competency) Regulate impulses, emotions, physiology, and behaviors to achieve goals Express emotions appropriately Stop counterproductive thinking Optimism (definition of the competency) Hunt for what is good Fight the Negativity Bias Remain realistic Identify what is controllable Maintain hope Have confidence in self and team Mental Agility (Definition of the competency) Think flexibly, accurately, and thoroughly (FAT) Take other perspectives Identify and understand problems Be willing to try new strategies Strength of Character (Definition of the competency) Know your top character strengths and how to use them to overcome challenges and meet goals Have faith in one's character strengths, talents, and abilities Demonstrate an "I am strong" attitude Connection (Definition of the competency) Build strong relationships Use positive and effective communication Develop empathy, tracking Be willing to ask for help Support others Primary Competency of Goal Setting Self-Regulation Goal Setting An MRT skill which is a process to deliberately energize, direct, and sustain behavior to sustain progress toward a goal Internal Motivation Motivators that drive an individual to engage in an activity not simply for the enjoyment of the activity, but is still determined by the person; examples including valuing the outcome of a behavior or self-identity Intrinsic Motivation Engaging in an activity for its inherent satisfaction; the activity itself is enjoyable Instrumental Motivation Motivators that drive an individual to engage in an activity, not because it is enjoyable, but because it leads to certain outcomes; examples include rewards and punishment or avoiding shame/guilt Rewards/Punishment (Source of Motivation) An instrumental motivator; rewards are provided to reinforce a desired behavior and/or punishments are provided to deter behaviors that aren't desired Shame/Guilt (Source of Motivation) An instrumental motivator; an individual engages in a behavior in order to avoid feeling shame or guilt Valuing the Behavior (Source of Motivation) An internal motivator; an individual engages in a behavior because he/she recognizes the value in doing the activity Self-Identity (Source of Motivation) An internal motivator; an individual engages in a behavior because the behavior aligns with his/her core values and beliefs about who he/she is Benefits of Internal Motivation Decreased anxiety Enhanced concentration Increased positive emotion Increased effort and persistence Increased feeling of autonomy Step 1 of Goal Setting (Name) Define your goal Step 2 of Goal Setting (Name) Know where you are right now Step 3 of Goal Setting (Name) Decide what you need to develop Step 4 of Goal Setting (Name) Make a plan for steady improvement Step 5 of Goal Setting (Name) Pursue regular action Step 6 of Goal Setting (Name) Commit yourself completely Step 7 of Goal Setting (Name) Continually monitor your progress End State Goal Setting Step 1 Key Word Energize Goal Setting Step 2 Key Word Priorities Goal Setting Step 3 Key Word Smart Steps Goal Setting Step 4 Key Word What's Important Now (W.I.N.) Goal Setting Step 5 Key Word Maintain Motivation Goal Setting Step 6 Key Word In Process Review (I.P.R.) Goal Setting Step 7 Key Word Primary Competency of HTGS Optimism Hunt the Good Stuff An MRT skill used to counter the negativity bias, create positive emotion, and to notice and analyze what is good Negativity Bias The tendency to notice and remember the negative aspects of a situation more than the positive aspects S.M.A.R.T. A set of guidelines for creating Action Statements (Specific, Measurable, Action-Focused, Realistic, Time-bound) P3 Criteria for creating a Power Statement to increase confidence and focus (Purposeful, Productive, Possibility) Hunt the Good Stuff Reflection Questions Why did this good thing happen? What does this good thing mean to me? What can I do tomorrow to enable more of this good thing? Primary Competency of ATC Self-Awareness ATC An MRT skill used to identify your Thoughts about an Activating Event and the Consequences of those Thoughts Activating Event The A in the ATC model; the who, what, when, where; a situation that triggers Thoughts Heat of the Moment Thought The T in the ATC model; what you say to yourself in the Heat of the Moment during an Activating Event Consequences The C in the ATC model; Emotions and Reactions that are driven by Heat of the Moment Thoughts about an Activating Event Benefits of Positive Emotions Increase creative thinking Undo the physiological effects of negative emotions Builds resilience Thought Theme General categories that summarize the meaning of a specific Heat of the Moment Thought Loss (definition) Thought Theme; I have lost something that I value or care about Danger (definition) Thought Theme; Something bad might happen, there is a threat Trespass (definition) Thought Theme; I have been harmed or slighted Inflicting Harm (definition) Thought Theme; I have caused inappropriate, unnecessary, or unintentional harm; I hurt someone Negative Comparison (definition) Thought Theme; I don't measure up to others or standards Positive Contribution (definition) Thought Theme; I have contributed in a positive way, I have added value Appreciating what you have received (definition) Thought Theme; I have received something I value; I have been helped by others Positive Future (definition) Thought Theme; Things can change for the better Loss (Emotions/Reactions) Sadness/Withdrawal Danger (Emotions/Reactions) Anxiety/Agitation Trespass (Emotions/Reactions) Anger/Aggression Inflicting Harm (Emotions/Reactions) Guilt/Apologizing Negative Comparison (Emotions/Reactions) Embarrassment/Hiding Positive Contribution (Emotions/Reactions) Pride/Sharing, planning future achievements Appreciating what you have received (Emotions/Reactions) Gratitude/Giving back, paying forward Positive Future (Emotions/Reactions) Hope/Energizing, taking action Primary Competency of Energy Management Self-Regulation Energy Management An MRT skill used to regulate levels deliberately in order to be efficient and effective under any circumstances Fight or Flight Activation of the sympathetic nervous system. A physical response that occurs in response to any stressor, real or imagined, and characterized by increased energy activation Individual Zone of Optimal Functioning (IZOF) An Energy Management model that demonstrates the relationship between energy activation (emotions, physiological reactions) and optimal performance - specifically, we perform our personal best when we have a specific level of energy activation that is appropriate for the performance at hand Inverted-U Model A model that shows the effect of energy activation on performance quality; generally, as energy activation increases, performance improves to a certain point, performance suffers if energy activation is too high Proactive ATC to get in your IZOF (Energy Management Skill 1) Deliberately generating a Heat of the Moment Thought that will drive the Emotions and Reactions needed for you to be in your Individual Zone of Optimal Functioning (IZOF) Interpreting Physical Reactions Effectively (Energy Management Skill 2) Effectively interpreting/accepting uncomfortable physical changes (Fight or Flight Response) in order to facilitate optimal performance Deliberate Breathing A self-regulation technique that involves breathing rhythmically to engage Rest and Digest in order to create balance between that system and Fight or Flight, ultimately allowing more optimal performance