Download Master Resilience Training (MRT) LATTEST UPDATE 2024-2025 QUESTIONS AND ANSWERS 100% CORR and more Study Guides, Projects, Research Health sciences in PDF only on Docsity!
QUESTIONS AND ANSWERS 100% CORRECT
What are the 6 Core Competencies to MRT? - ANSWER: 1) Self-Awareness
- Self-Regulation
- Optimism
- Mental Agility
- Strengths of Character
- 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?
QUESTIONS AND ANSWERS 100% CORRECT
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 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
QUESTIONS AND ANSWERS 100% CORRECT
What is the keyword associated with step 4 of goal setting (Make a plan for steady improvement)? - ANSWER: SMART Steps (Specific, Measurable, Action Focused, Realistic, Time-bound) What is the keyword associated with step 5 of goal setting (Pursue regular action)? - ANSWER: WIN (What's Important Now) What is the keyword associated with step 6 of goal setting (Commit yourself completely)? - ANSWER: Maintain Motivation What is the keyword associated with step 7 of goal setting (Continually monitor progress)? - ANSWER: IPR (In Process Review) What is the purpose of an Action Statement in goal setting and what criteria should they meet? - ANSWER: 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? - ANSWER: 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? - 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
QUESTIONS AND ANSWERS 100% CORRECT
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
QUESTIONS AND ANSWERS 100% CORRECT
What are the Emotions and Reactions associated with this thought theme? - ANSWER: 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? - ANSWER: 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? - ANSWER: 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? - ANSWER: 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.
QUESTIONS AND ANSWERS 100% CORRECT
What are the Emotions and Reactions associated with this thought theme? - ANSWER: 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? - ANSWER: Positive Future Hope/Energizing, taking action What is the goal of ATC? - ANSWER: 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? - ANSWER: Energy Management Which core competency is built by Energy Management? - ANSWER: Self-regulation Energy management is about deliberately balancing which two energy situations? - ANSWER: Fight or Flight Rest and Digest Which energy situation is a physical state that occurs in response to ANY stressor, real or imagined? - ANSWER: Fight or Flight Determining the IZOF (Individual Zone of Optimal Functioning) includes the strong relationship between which two things? - ANSWER: Performance and Energy Activation
QUESTIONS AND ANSWERS 100% CORRECT
Which section of the ATC model are thinking traps a part of and which do they affect? - ANSWER: Thinking traps are part of the Thoughts in the ATC model and they affect our Consequences (Emotions and Reactions) When we are in a thinking trap, we are certain of our perception without _____________. - ANSWER: Evidence What are the 6 common thinking traps? - ANSWER: 1) Jumping to Conclusions
- Mind Reading
- Me, Me, Me
- Them, Them, Them
- Always, Always, Always
- Everything, Everything, Everything Which thinking trap is described as believing one is certain about a situation despite having little or no evidence to support it? - ANSWER: Jumping to Conclusions It is considered the "Mother of all thinking traps" and is impulsive. Which thinking trap is described as assuming that you know what another person is thinking or expecting them to know what you are thinking? - ANSWER: Mind Reading It blocks communication Which thinking trap is described as believing that you are the sole cause of every problem you encounter? - ANSWER: Me, Me, Me Which thinking trap is described as believing that other people or circumstances are the sole cause of every problem you encounter? - ANSWER: Them, Them, Them (Playing the blame game, having the victim mentality) Which thinking trap is described as believing that negative events are unchangeable and that you have little or no control over them? - ANSWER: Always, Always, Always (It relates to time...it will be the same forever)
QUESTIONS AND ANSWERS 100% CORRECT
Which thinking trap is described as believing that you can judge one's worth based on a single event or believing that what caused the problem is going to negatively affect many areas or one's life? - ANSWER: Everything, Everything, Everything (It relates to scope....it will affect everything) Which 2 thinking traps are the most toxic? - ANSWER: Always, Always, Always and Everything, Everything, Everything Why are AAA and EEE so toxic? - ANSWER: They lead to hopelessness and helplessness How can you avoid thinking traps? - ANSWER: - Identify the pattern you fall into (having self- awareness)
- Stating the Mental Cue
- Asking the Critical Question to identify important information you missed. What do Mental Cues do? - ANSWER: They are words or phrases that you say to remind you what you need to do to get out of the thinking trap What do Critical Questions do? - ANSWER: They help you get out of the thinking trap. What is the mental cue and critical question associated with Jumping to Conclusions? - ANSWER: Slow down What is the evidence for and against my thoughts? What is the mental cue and critical question associated with Mind Reading? - ANSWER: Speak up Did I express myself? Did I ask for information? What is the mental cue and critical question associated with Me, Me, Me? - ANSWER: Look outward How did others and/or circumstances contribute? What is the mental cue and critical question associated with Them, Them Them? - ANSWER: Look inward How did I contribute?
QUESTIONS AND ANSWERS 100% CORRECT
"What" questions typically lead to what? - ANSWER: A Deeper Understanding Which MRT skill helps us accurately identify what caused a problem and identify solution strategies?
- ANSWER: Problem Solving Which core competency does Problem Solving build? - ANSWER: Mental Agility What are the main goals of effective problem solving? - ANSWER: - Identify why a problem happened
- Identify the contributing factors with Critical Questions and evidence
- Evaluate which factors are controllable
- Develop solution strategies that will bring about positive change When our mind sees only what it is looking for and it is hard to change our minds, what might be at play? - ANSWER: Confirmation Bias The Confirmation Bias uses the velcro effect and the teflon effect simultaneously. What are they? - ANSWER: VELCRO EFFECT Causes us to notice, remember, weigh, and place more value on evidence that supports our thoughts and beliefs. TEFLON EFFECT Causes us to NOT notice, NOT remember, NOT wiegh, and place less value on evidence that does NOT support our thoughts and beliefs. Describe how the Confirmation Bias works (4 ways). - ANSWER: 1) We are likely to interpret ambiguous information as supportive of our thoughts and beliefs
- We don't actively seek evidence that counters our thoughts and beliefs
- We weigh evidence for and against our thought and beliefs differently
- Once we find evidence that supports our thoughts and beliefs, we tend to stop gathering evidence
QUESTIONS AND ANSWERS 100% CORRECT
Is the Confirmation Bias intentional? - ANSWER: No, it is not intentional or in our awareness Can Confirmation Bias be involved in positive thoughts? - ANSWER: Yes If we have strong beliefs, what might happen with the Confirmation Bias? - ANSWER: It will also be strong. What are some ways to fight against the confirmation bias? - ANSWER: - Distance yourself from your thought. Write it down
- Ask fair questions to gather the evidence for and against your thought (data driven)
- Consult with others How many steps are in the problem solving process? (What are they? What are the Keywords associated with each step?) - ANSWER: 6
- What's the problem you're trying to solve? (OBJECTIVE)
- What caused the problem? (WHY)
- What did you miss? (FLEXIBILITY)
- What's the evidence that each factor contributed to the problem? (ACCURACY)
- What really caused the problem? (CLARITY AND CONTROL)
- What can you do about it? (POSITIVE CHANGE) Would you use the skill of Problem Solving for speedy thinking and quick decisions? - ANSWER: No. Use it when you are confronted with a situation that requires a thorough understanding of its causes in order to most effectively solve the problem. Which MRT skill is used to lower anxiety so that you can accurately assess the situation and deal with it? - ANSWER: Put It In Perspective Which of the core competencies does Put It In Perspective build? - ANSWER: Optimism What is it called when you waste critical energy ruminating about the irrational worst case outcomes of a situation, which prevents you from taking purposeful action? - ANSWER: Catastrophizing
QUESTIONS AND ANSWERS 100% CORRECT
There are 5 steps to Put It In Perspective. What are they? - ANSWER: 1) Describe the Activating Event
- Capture the Worst Case thoughts (capture because they are already floating around in our mind)
- Generate Best Case thoughts (generate because these are probably not already in our mind)
- Identify Most Likely outcomes
- Develop a plan for dealing with Most Likely outcomes. Does it matter if you do the Put It In Perspective steps in order? - ANSWER: Yes. Order matters. By capturing the worst case and generating the best case, it will help you identify the most likely. Which MRT skill is used to change the focus away from, compartmentalize, or distract you from counterproductive thinking to enable greater concentration and focus on the task at hand? - ANSWER: Mental Games Which core competency does using Mental Games build? - ANSWER: Self-regulation What are some principles for designing mental games? - ANSWER: - Must require you full attention
- Must be hard and fun
- Must be games or techniques you can do within a few minutes. What are some examples of mental games? - ANSWER: - Math games
- Alphabet Games
- Categories games
- Army alphabet
- Lyrics
- Positive Imagery Which MRT skill is described as fighting back against counterproductive thoughts as soon as they occur so that you remain task-focused and motivated? - ANSWER: Real-Time Resilience Which core competency does Real-Time Resilience build? - ANSWER: Optimism
QUESTIONS AND ANSWERS 100% CORRECT
The advanced level of Real-Time Resilience is accurate and fast and uses what 3 key skills? - ANSWER:
- Evidence
- Optimism
- Put It In Perspective What are some benefits of Real-Time Resilience? - ANSWER: - Increased confidence
- Increased focus
- Decreased anxiety What are some pitfalls to be aware of when using Real-Time Resilience? - ANSWER: - Dismissing the grain of truth
- Minimizing the situation
- Rationalizing or excusing one's contribution to a problem
- Having weak responses Which skill of Real Time Resilience would you be using if you used this sentence starter: That's not (completely) true because.... - ANSWER: Evidence Which skill of Real Time Resilience would you be using if you used this sentence starter: A more optimistic way of seeing this is.... - ANSWER: Optimism Which skill of Real Time Resilience would you be using if you used this sentence starter: The most likely implication is... and I can... - ANSWER: Put It In Perspective Which MRT skill will help you identify strengths in yourself and others and increase energy, motivation, and success? - ANSWER: Identify Character Strengths in Self and Others
QUESTIONS AND ANSWERS 100% CORRECT
- In Teams Which MRT Skill allows you to communicate clearly and with respect, especially during a conflict or challenge? - ANSWER: Assertive Communication Which core competency does Assertive Communication build? - ANSWER: Connection Is Assertive Communication always the best way to communicate? - ANSWER: No Assertive Communication helps you solve problems by remaining __________, _______________, and ________________. (3 C's) - ANSWER: Confident Clear Controlled What are the other 2 types of communication? - ANSWER: Aggressive and Passive What is one main thing that might lead us to choose (or always choose) a certain type of communication? - ANSWER: Icebergs (values and beliefs) What "model" is used in Assertive Communication? - ANSWER: The IDEAL model Describe what each portion of the IDEAL model means. - ANSWER: Identify and understand the problem Describe the problem objectively and accurately Express your concerns and you how feel (when appropriate. Ask the other person for his/her perspective and then ask for a reasonable change List the positive outcomes that will occur if the person makes the agreed upon change. Which portion(s) of the IDEAL model should happen before you approach the person or situation - ANSWER: Identify Are communication styles skills or personality styles? - ANSWER: Skills, they can be learned
QUESTIONS AND ANSWERS 100% CORRECT
Which MRT skill is used to respond to others to build mastery and winning streaks and with authentic, active, and constructive interest to build strong relationships? - ANSWER: Effective Praise and Active Constructive Responding Which core competency does Effective Praise and Active Constructive Responding build? - ANSWER: Connection When are the times that you would use Effective Praise vs. Active Constructive Responding? - ANSWER: Effective Praise - when you notice something praiseworthy in someone else Active Constructive Responding - When someone else comes to you with some good news. Just saying "good job" is not Effective Praise. What should you do to offer Effective Praise? - ANSWER: Recognize the specific strategy, effort, or skill that lead to the good outcome. What 3 things does naming the specifics do? - ANSWER: 1) Demonstrates that we we really watching
- Demonstrates Authenticity
- Enables winning streaks How many ways are there that people tend to respond when others share good news? How many of these build relationships? - ANSWER: There are 4 Only 1 builds relationships What are 2 main things we want to do when we use Active Constructive Responding? - ANSWER: - Use Authentic Interest
- Ask questions to elaborate on the experience What type of responding is being used if you are distracted, offer understated support, and the conversation fizzles out? What is the "name" of the type of person who uses this response? - ANSWER: Passive Constructive Conversation Killer
