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286 Cards in this Set
- Front
- Back
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What AR covers MRT |
AR 350-53 |
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What does MRT stand for? |
Master Resilience Training |
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How many Core Competencies are there? |
6 |
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What are the 6 core competencies? |
Self-awareness Self-regulation optimism mental agility strengths of character connection |
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Define self-awareness |
Ability to identify your thoughts, emotions and behaviors, particularly counterproductive patterns; remaining open and curious |
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Define self-regulation |
Ability to regulate impulses, emotions and behaviors in order to achieve goals |
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Define optimism |
Ability to hunt for what is good while remaining realistic, maintain hope and confidence; focusing on controllable and not what's uncontrollable |
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Define mental agility |
Ability to take other perspectives; the ability to think flexibly and accurately about situations; try new strategies |
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Define strengths of character |
Knowing your top character strengths and how to use them; |
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Define connection |
Creating strong relationships; communicating positively and effectively; developing empathy and being willing to seek and give help |
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How many MRT skills are there? |
14 |
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What is the back bone of resilience? |
The 6 core competencies. |
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Resilience is what? |
Teachable |
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What is a resilient individual? |
A person who is willing to take calculated, necessary risks and to capitalize on opportunity. |
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What is resilience? |
The ability to grow and thrive in the face of challenges and bounce back from adversity. |
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Other people what? |
Matter |
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Who came up with the "invincible and invulnerable" to "ordinary magic"? |
Ann Masten |
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Compared to pessimistic thinkers, optimistic thinkers are what? |
Happier Less depressed Healthier, live longer, less illnesses Better leaders Have stronger relationships Perform better under pressure More successful |
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What do optimistic thinkers focus on? |
Focus on solutions when change is possible. Take better care of themselves. Likely to try new strategies. Learn from failure. |
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What does FAT stand for? |
Think flexibly, accurately and thoroughly. |
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MRT skills make you what? |
Stronger |
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MRT skills make you what? |
Stronger |
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What do MRT skills do? |
Increase your ability to cope with stress Overcome setbacks Solve problems Remain tasked focus Perform under pressure Increase confidence |
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What are the 14 MRT skills referred to as? |
The resilience shield |
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Skill mastery requires that you know what? |
What is the skill When to use it How to use it |
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What does goal setting help build? |
Self-regulation |
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What is goal setting? |
Process to deliberately energize, direct and sustain behavior to ensure progress. |
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What are the 3 sources of motivation? |
Instrumental Internal Intrinsic |
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What are the 3 sources of motivation? |
Instrumental Internal Intrinsic |
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What is instrumental motivation? |
Short term Rewards/punishment |
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What is internal motivation? |
Long term Self-identify |
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What is intrinsic motivation? |
Do it cause you love it! |
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Other people what? |
Matter |
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What does goal setting do? |
Activates our behavior Activate Direct Sustain Adjust |
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How many steps are in the goal setting process? |
7 |
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What are the 7 steps of goal setting? |
Define your goal Know where you are Decide what you need Make a plan Pursue regular action Commit yourself Continually monitor |
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Can goal setting enhance performance? |
Yes |
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How are you more likely to achieve goals? |
When the motivation comes from within you. |
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Who wrote invictus? |
William Ernest Henley |
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What are the issues raised by invictus and piglet? |
Emotion regulation and roles of self-reliance and strong relationships in resilience |
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What does goal setting help build? |
Self regulation |
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How is goal setting effective? |
By facilitating the achievement of dream goals as well as enhanced performance. |
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Goal setting is a process to.... |
Deliberately energize, direct and sustain behavior to ensure progress. |
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What are 3 sources of motivation? |
Instrumental Internal Intrinsic |
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What is instrumental motivation? |
Rewards and punishment |
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What is internal motivation? |
Self identify Long term |
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What are benefits internal motivation |
Decreased anxiety Enhanced concentration Positive emotion Fulfills need of autonomy |
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What does is the primary corps competency of HTGS? |
Optimism |
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What does HTGS build? |
Positive emotions such as gratitude. |
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Who studied HTGS? |
Robert Emmons |
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Who studied HTGS? |
Robert Emmons |
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What does HTGS counteract? |
Negativity bias |
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What does HTGS lead to? |
Better health, sleep Lower depression Optimal performance Better relationships |
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What is the negativity bias? |
When the negative is allowed to make a bigger impact than the positive |
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How can you counteract the negativity bias? |
By HTGS |
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How can you counteract the negativity bias? |
By HTGS |
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What is ATC |
Activating event Thought theme Consequence-emotion, reaction |
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What is the corps competency of ATC? |
Self awareness |
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What is the first step in ATC? |
Identify your HOTMT- heat of the moment thought |
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The activating event is the what? |
Trigger |
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What are the 4 W's in ATC? |
Who What When Where |
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What do thoughts drive? |
Consequences |
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What is a thought? |
Your interpretation of the activating event |
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What are emotions? |
Feelings |
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What are emotions? |
Feelings |
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What are emotions accompanied by? |
Physiological and behavioral changes in the body |
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What do positive emotions do? |
Increase creative thinking Are contagious Build resilience Undo physiological effects of negative emotion |
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Loss |
Sadness Withdrawal |
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Loss |
Sadness Withdrawal |
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Danger |
Anxiety Agitation |
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Loss |
Sadness Withdrawal |
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Danger |
Anxiety Agitation |
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Trespass |
Anger Aggression |
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Loss |
Sadness Withdrawal |
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Danger |
Anxiety Agitation |
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Trespass |
Anger Aggression |
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Inflicting harm |
Guilt Apologizing |
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Loss |
Sadness Withdrawal |
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Danger |
Anxiety Agitation |
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Trespass |
Anger Aggression |
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Inflicting harm |
Guilt Apologizing |
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Negative comparison |
Embarrassment Hiding |
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Loss |
Sadness Withdrawal |
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Danger |
Anxiety Agitation |
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Trespass |
Anger Aggression |
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Inflicting harm |
Guilt Apologizing |
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Negative comparison |
Embarrassment Hiding |
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Positive contribution |
Pride Sharing Planning future achievements |
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Loss |
Sadness Withdrawal |
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Danger |
Anxiety Agitation |
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Trespass |
Anger Aggression |
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Inflicting harm |
Guilt Apologizing |
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Negative comparison |
Embarrassment Hiding |
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Positive contribution |
Pride Sharing Planning future achievements |
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Appreciating what you have received. |
Gratitude Giving back Paying forward |
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Loss |
Sadness Withdrawal |
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Danger |
Anxiety Agitation |
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Trespass |
Anger Aggression |
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Inflicting harm |
Guilt Apologizing |
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Negative comparison |
Embarrassment Hiding |
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Positive contribution |
Pride Sharing Planning future achievements |
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Appreciating what you have received. |
Gratitude Giving back Paying forward |
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Positive future |
Hope Energizing Taking action |
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How many thought theme-consequence connections are there? |
8 |
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Why is it important to recognize thought theme patterns? |
Can help you understand why you react in a set way across a range of events |
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What is the goal of ATC? |
To separate the 3 ATC |
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What is the core competency of ATC? |
Self awareness |
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What is energy management? |
Performance enhancement skill |
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What is the core competency of energy management? |
Self regulation |
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How does energy management help you? |
Allows you to be in control of your physical state, thoughts and emotions in stressful situations |
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Which part of the nervous system is fight or flight? |
Sympathetic |
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Which part of the nervous system is fight or flight? |
Sympathetic |
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What does fight or flight/sympathetic do? |
Decrease digestion Faster breathing and circulation Increased energy activation Increased perspiration Faster communication between brain and body |
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Which part of the nervous system is rest and digest? |
Parasympathetic |
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Which part of the nervous system is rest and digest? |
Parasympathetic |
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How does rest and digest help the body? |
Increased digestion Slower breathing and circulation Conservation of energy |
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Who is energy management work based off of? |
Yuri Hanin |
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What is IZOF? |
Individualized zone of optimal functioning |
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What are performance benefits of IZOF/energy management? |
Precision Accuracy Motor control Memory and recall Composure Poise Concentration Mental agility Reaction time |
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What are recovery benefits of IZOF/energy management? |
Increased energy efficiency Speeds healing Manage pain Reduces insomnia |
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What are the 4 key principles of energy management |
Enhance control Increase efficiency Practice Self-regulation |
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What are the 4 key principles of energy management |
Enhance control Increase efficiency Practice Self-regulation |
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How does energy management increase efficiency? |
Deliberate breathing causes your body to use energy more efficiently giving you more energy when you need it |
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What is the core competency of avoid thinking traps? |
Mental agility |
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What is the core competency of avoid thinking traps? |
Mental agility |
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What do you miss when falling into thinking traps? |
Miss critical information? |
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Define thinking traps? |
Overly rigid patterns in thinking that can cause us to miss critical information about a situation or individual |
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How many thinking traps are there? |
6 |
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How many thinking traps are there? |
6 |
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What are the 6 thinking traps? |
Jumping to conclusions Mind reading Me me me Them them them Always always always Everything everything everything |
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What is the mother of all thinking traps? |
Jumping to conclusions |
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What does jumping to conclusions do? |
Stops fact finding You're certain Leads to impulsivity |
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What does mind reading do? |
Blocks communication |
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What does me me me do? |
Hurts confidence |
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What does me me me do? |
Hurts confidence |
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What does them them them do? |
Victim mentality |
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What does me me me do? |
Hurts confidence |
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What does them them them do? |
Victim mentality |
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What does always always always do? |
Can cause someone to give up. Bad things always happen. |
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What does everything everything everything do? |
Character assassination |
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What does everything everything everything do? |
Character assassination |
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Define jumping to conclusions |
Believing one is certain about a situation despite having little or no evidence |
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Define mind reading |
Assuming that you know what another person is thinking or expecting someone to know what you're thinking |
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Define mind reading |
Assuming that you know what another person is thinking or expecting someone to know what you're thinking |
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Define me me me |
Believing that you are the sole cause of every problem |
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Define mind reading |
Assuming that you know what another person is thinking or expecting someone to know what you're thinking |
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Define me me me |
Believing that you are the sole cause of every problem |
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Define them them them |
Believing that other people or circumstances are the sole cause of every problem |
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Define mind reading |
Assuming that you know what another person is thinking or expecting someone to know what you're thinking |
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Define me me me |
Believing that you are the sole cause of every problem |
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Define them them them |
Believing that other people or circumstances are the sole cause of every problem |
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Define always always always |
Believing that negative events are unchangeable and that you have little or no control |
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Define everything everything everything |
Believing that you can judge ones worth based on a single event |
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How can you avoid thinking traps? |
By recognizing the pattern you fall into Stating the mental cue Asking critical questions to identify missing info |
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What is the mental cue for jumping to conclusions? |
Slow down |
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What is the mental cue for jumping to conclusions? |
Slow down |
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What is the mental cue for mind reading? |
Speak up |
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What is the mental cue for jumping to conclusions? |
Slow down |
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What is the mental cue for mind reading? |
Speak up |
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What is the mental cue for me me me? |
Look outward |
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What is the mental cue for jumping to conclusions? |
Slow down |
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What is the mental cue for mind reading? |
Speak up |
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What is the mental cue for me me me? |
Look outward |
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What is the mental cue for them them them? |
Look inward |
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What is the mental cue for jumping to conclusions? |
Slow down |
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What is the mental cue for mind reading? |
Speak up |
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What is the mental cue for me me me? |
Look outward |
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What is the mental cue for them them them? |
Look inward |
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What is the mental cue for always always always? |
Grab control |
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What is the mental cue for jumping to conclusions? |
Slow down |
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What is the mental cue for mind reading? |
Speak up |
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What is the mental cue for me me me? |
Look outward |
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What is the mental cue for them them them? |
Look inward |
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What is the mental cue for always always always? |
Grab control |
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What's the mental cue for. Everything everything everything? |
Get specific |
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What are the key principles of avoid thinking traps? |
They're common They narrow our field of vision Notice patterns Use mental cues and critical questions Mental agility |
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What are the key principles of avoid thinking traps? |
They're common They narrow our field of vision Notice patterns Use mental cues and critical questions Mental agility |
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What is the top of the iceberg? |
You're awareness |
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What are the key principles of avoid thinking traps? |
They're common They narrow our field of vision Notice patterns Use mental cues and critical questions Mental agility |
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What is the top of the iceberg? |
You're awareness |
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What's below the iceberg? |
You're core beliefs and values |
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What does detect icebergs help build? |
Self awareness |
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What does detect icebergs help build? |
Self awareness |
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What can knowing an iceberg has been activated do? |
Give us control over our emotions and reactions |
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HOTMT are what? |
On the surface of our awareness. |
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Icebergs are what? |
"Should" comments They are our core beliefs and values. |
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What are the 3 ways to detect icebergs? |
Your emotions or reactions are out of proportion in the HOTMT
Your emotion or reaction surprises or confuses you
You notice strong thinking trap patterns |
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What kind of questions should you use when trying to detect icebergs? |
What questions. What is the most upsetting part for me? What does this mean to me? |
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What are the 4 key principles in detecting icebergs? |
The "aha" moment
Icebergs can create thinking traps
What not why questions
Self awareness |
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What do what questions lead to? |
Lead to depth |
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What do what questions lead to? |
Lead to depth |
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What do why questions lead to? |
Lead to defensiveness |
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What is the first step in problem solving? |
Understand the problem |
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What is the core competency in problem solving? |
Mental agility |
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What are the 4 steps to problem solving? |
Focus on why
Identify the factors
Evaluate what's controllable
Develop solutions |
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What is the confirmation bias? |
Velcro/Teflon |
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The confirmation bias is what? |
Not intentional Not in our awareness |
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The confirmation bias inhibits people from what? |
Making change. |
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How can you fight the confirmation bias? |
Consult with others
Ask fair questions to gather evidence
Distance yourself from your thought- be objective |
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How can you fight the confirmation bias? |
Consult with others
Ask fair questions to gather evidence
Distance yourself from your thought- be objective |
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What is MOS? |
Measurable Objective- X out of Y ratio Specific |
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What are the 6 steps to problem solving? |
What's the problem?
What caused the problem?
What did you miss?
What's the evidence?
What really caused the problem?
What can you do about it? |
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What are the 6 steps to problem solving? |
What's the problem?
What caused the problem?
What did you miss?
What's the evidence?
What really caused the problem?
What can you do about it? |
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What are the key words to problem solving? |
Objective Why Flexibility Accuracy Clarity and control Positive change |
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What are the 4 key principles to problem solving? |
Slow down Identify the causes Avoid the confirmation bias Mental agility |
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What is the core competency of PIIP? |
Optimism |
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What is the goal of PIIP? |
Lower anxiety |
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What is Catastrophizing? |
When you waste critical energy ruminating about the irrational worst case outcome. Prevents you from taking purposeful action. |
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What are the 3 types of Catastrophizing? |
Downward spiral Scattershot Circling |
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What does Catastrophizing prevent? |
Taking purposeful action |
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How does Catastrophizing hurt you? |
Creates high levels of anxiety
Decreases focus
Increases helplessness |
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What are the 6 key words in goal setting? |
End state Energize Priorities Win Maintain motivation IPR- in process review |
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How is Catastrophizing not like contingency? |
Contingency is productive Catastrophizing is counterproductive |
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What are triggers of Catastrophizing? |
Situation is ambiguous Something you value is at stake You're run down or depleted You fear the situation First time doing something |
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What's the goal of PIIP? |
Lower anxiety |
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What are the 5 steps of PIIP? |
Describe the AE
Capture worst case thoughts
Generate best case thoughts
Identify most likely outcomes
Develop a plan |
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What are the key principles of PIIP? |
Catastrophizing depletes energy
Order matters
Develop a plan
Optimism |
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What are the key principles of PIIP? |
Catastrophizing depletes energy
Order matters
Develop a plan
Optimism |
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What's the primary target of PIIP? |
Optimism |
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What is PIIP? |
Method to stop Catastrophizing thinking and deal with most likely outcomes |
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When would you use PIIP? |
When making a mountain out of a molehill |
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How can you counter counterproductive thoughts? |
Mental games Real time resilience |
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What is the core competency of mental games? |
Self regulation |
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How does mental games work? |
Helps you compartmentalize or distract you from counterproductive thinking |
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What are the principles of mental games? |
Require your full attention Be hard and fun Games or techniques you can do within a few minutes. |
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What is the core competency of real time resilience |
Optimism |
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What does RTR involve? |
Proving your thoughts false with evidence, thinking optimistically and PIIP |
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Why would you use RTR? |
Shut down counterproductive thoughts
Get back to the task at hand
Prepare for an anticipated AE |
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What does the advanced level of RTR use? |
Evidence Optimism PIIP |
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What are common mistakes when using RTR? |
Lying to yourself Acting like you don't care Blame game Weak responses |
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What are the key principles of mental games? |
Practice Double up Self regulation |
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What are the key principles of mental games? |
Practice Double up Self regulation |
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What are the key principles of RTR? |
Accuracy over speed
Practice
Learning curve
Do over
Optimism |
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What is the core competency of Character Strengths in Self and Others |
Strengths of character |
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What will increase when you use Character Strengths |
Energy Motivation Success |
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What is the "Be" in the Be-Know-Do model of leadership? |
Character Strengths |
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What are your top Character Strengths called? |
Your signature character strengths |
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How many character strengths are there? |
24 |
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Where does motivation come from when using Character Strengths? |
From within the person |
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What are the 6 big Character Strengths? |
Wisdom and knowledge
Courage
Humanity
Justice
Temperance
Transcendence |
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What are morale categories of excellence? |
Virtues |
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What is Shadow Side of character strengths? |
Using character strengths out of context. Using them negatively |
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What is Shadow Side of character strengths? |
Using character strengths out of context. Using them negatively |
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What are some examples of Shadow side? |
Overusing a CS
Using a CS in the wrong context, wrong time
Manipulative way
Valuing yours over others |
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What are the key principles of CS? |
Know your CS
All 24 won't be Signature CS
Non signature CS
Shadow side
Strengths of character |
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What is the core competency of CS Challenges and Leadership? |
Strengths of Character |
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How can you overcome challenges? |
By using your CS and that of others. |
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What are key principles of CS Challenges and leadership? |
Useful in challenges
Useful as a leader
Useful in teams
Strengths of character |
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When would you use Assertive Communication? |
When there is a problem you need to discuss. |
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When would you use Assertive Communication? |
When there is a problem you need to discuss. |
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What is the core competency of Assertive Communication? |
Connection |
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What are the 3 C's of assertive communication? |
Clear Controlled Confident |
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What are the 3 communication styles of assertive communication? |
Aggressive Assertive Passive |
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What are examples of descriptors? |
Body language Tone Invading personal space Pace |
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What are examples of descriptors? |
Body language Tone Invading personal space Pace |
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What are icebergs in reference to Assertive communication? |
My way or the high way |
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What are unspoken messages in reference to assertive communication? |
This issue doesn't matter to me
I don't care what you think |
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What is the IDEAL model? |
Identify Describe Express Ask List |
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What are you doing in the Identify stage of IDEAL? |
Understanding the problem and coming up with a plan |
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Describe in IDEAL? |
Describe the problem objectively and accurately, avoid always and never |
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Describe in IDEAL? |
Describe the problem objectively and accurately, avoid always and never |
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Express in ideal? |
Express our concerns and how you feel |
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Describe in IDEAL? |
Describe the problem objectively and accurately, avoid always and never |
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Express in ideal? |
Express our concerns and how you feel |
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Ask in IDEAL |
Ask the other person for their perspective and ask for a reasonable change |
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Describe in IDEAL? |
Describe the problem objectively and accurately, avoid always and never |
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Express in ideal? |
Express our concerns and how you feel |
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Ask in IDEAL |
Ask the other person for their perspective and ask for a reasonable change |
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List in IDEAL |
List the positive outcomes that will occur if the person makes the agreed upon change |
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What is the core competency of Effective Praise and Active Constructive Responding (ACR) |
Connection |
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What is the core competency of Effective Praise and Active Constructive Responding (ACR) |
Connection |
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What does effective praise identify? |
What worked and creates winning streaks |
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How can you strengthen relationships? |
By responding actively and constructively to others positive experiences |
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What are the 3 things that Naming Strategy does? |
Demonstrates you were really watching
Demonstrates authenticity
Enables winning streaks |
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What does active constructive responding do? |
Increases intimacy, belonging and satisfaction in a relationship |
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How many styles of ACR are there? |
4 Active Constructive Active Destructive Passive Constructive Passive Destructive |
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Define Active Constructive |
Joy multiplier Ask questions Authentic |
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Define Active Constructive |
Joy multiplier Ask questions Authentic |
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Define active destructive |
Joy thief Negative focus Takes their thunder |
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Define Active Constructive |
Joy multiplier Ask questions Authentic |
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Define active destructive |
Joy thief Negative focus Takes their thunder |
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Define Passive Consteuctive |
Convo killer Not paying attention Distracted |
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Define Active Constructive |
Joy multiplier Ask questions Authentic |
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Define active destructive |
Joy thief Negative focus Takes their thunder |
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Define Passive Consteuctive |
Convo killer Not paying attention Distracted |
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Describe passive destructive |
Convo hijacker One upper Changing the convo |
