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Master Resilience Training > Day one > Flashcards

Day one Flashcards

1
Q

What is self Awareness

A

The abilitiy to identify your thoughts emotions and behaviors, particularly counterproductive patters: remaining open and curious

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2
Q

What is Self Regulation

A

The ability to regulate impulses, emotions and behaviors in order to achieve goals; express emotions appropriately and stop counterproductive thinking

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3
Q

optimism

A

the ability to hunt what is good while remaining realistic, maintain hope, and confidence: focus on what is controllable vs what is not controllable

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4
Q

What is mental agility

A

the ability to think flexibly and accuratly about situations; the willingness to try new strategies when the current ones are not working.

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5
Q

What is strengths of character

A

Know your top charater strengths and how to use them: identify and cultivate character strengths in others

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6
Q

What is connection

A

the ability to create strong relationships; communicate positively and effectively; develop empathy by being willing to give help, and seek help.

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7
Q

What are the trainable competencies

A

Self Awareness
Self regualtion
optimism
mental agility
strengths of character
connections

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8
Q

What is recillance

A

the ability to grow and thrive in the face of challenged and bounce back from adversity, not to just bounce back into your original form,

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9
Q

true or false:
you have to be born with resilience

A

Flase

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10
Q

true or false:
resillent people never show emotion

A

False, the regulate emotion

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11
Q

true or false:
resillent people can regulate emotion

A

True

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12
Q

true or false:
resillent people handle everything on their own

A

Flase, they know when it is time to ask for help

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13
Q

true or false:
resillent people always act fast

A

flase, they know when you slow down

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14
Q

true or false:
resillent people are always fully composed

A

flase, resiliency can get ugly

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15
Q

true or false:
people can devlop receliancy

A

true

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16
Q

true or false:
resillent people never burn out

A

flase rejuvenation fuel resilience

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17
Q

true or false:
resillent people burn out as well

A

true

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18
Q

true or false:
resillent people know when to slow down

A

true

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19
Q

true or false:
Resilience can be trained

A

true

20
Q

true or false:
Resiliency is about the individual only

A

false, it is about indivials and relationships

21
Q

Is there such thing as being to optomistic

A

yes

22
Q

optomistic thinkers compared to pessimistetic thinkers

A

are happier and have less depression
are healthier
are seen as better leaders
have stronger relationships
do better under pressure
are more successful in school and work
have happier marriages

23
Q

how do optomistic thinkers think

A

they:
focus on solutions when change possible, and accept when change is not.

are more accurate about how much control they have

take better care of themselves

are more likely to try new strategies when current ones are not working

learn from failed and find meaning in setbacks

24
Q

What does it mean to have mental agility

A

to be able to think flexibly, accurately, and thoroughly

take other perspectives

identify and understand problems

being willing to try new strategies

25
Q

What does it mean to have strengths of character

A

to know your top character strengths, and how to use them to overcome challenges and meet goals

to have faith in ones character strengths, talents and abilities

demonstrate an I am strong attitude

26
Q

What are strengths in connection

A

building strong relationships
use positive and effective communication
develop empathy
be willing to ask for help
support others

quality over quantity

27
Q

What do MRT Skills increase your ability to do

A

cope with stress
overcome setbacks
solve problems
remain task focused
perform under pressure
increase confidendence

28
Q

what is goal setting

A

goal setting is a process to deliberitly energize direct and sustain behavior to ensure progress

29
Q

What are the three types of motivation

A

instrumental
internal
intrinsic motivation

30
Q

What types of motivation fall under instrumental

A

rewards/punnishment and shame/guilt

31
Q

why are instrumental less effective

A

instrumental sources of motivation are less effective because they are only effective for a short period of time. this is because you will need to increase the reward over time.

32
Q

what types of motivation fall under internal motivation

A

value of outcome of behavior and self identity

33
Q

why are internal sources of motivation more effective

A

internal souces of motivation are more effective because they give the motivated purpose rather than reward

34
Q

What is intrinsic motivation

A

motivation because it is something you genuenly enjoy

35
Q

What are some benitifts of internal motivation

A

decrease anxiety
enhance consentration
increase positive emotion
feeling of being in. flow
increase effort and persistence
provides satisfaction
fulfills need for autonomy

36
Q

What is the 7 step process for goal setting

A

define your goal
know where you are right now
decide what you need to develop
make a plan for steady development
pressure regular action
commit yourself completely
continually monitor your progress

End state
energize
priorities
SMART steps
WIN
Maintain motivation
IPR

37
Q

What are the plan stages of goal setting

A

End state
energize
priorities
SMART steps

38
Q

What are the act stages of goal setting

A

WIN
Maintain motivation
IPR

39
Q

What is step one of goal setting

A

Define your goal
Identify your outcome goal
identify a suspense for your goal

40
Q

What is step two of goal setting

A

Know where you are
figure out the route to your goal
imagine benefits
brainstorm obsitcals

41
Q

What is step three of goal setting

A

Decide what you need to develop

focus on efforts that will move you towards your goal

identify the board priority areas thayou have to address to reach your goal

42
Q

What is step four of goal setting

A

Make a plan for steady improvement

for priority area, create several action statements that are specific, measurable, action focused, realistic, and time bound

create power statements to provide confidence and energy to complete your action statements

43
Q

What is step five of goal setting

A

persue regular action
identify actions statements to complete tomorrow
identify power statements to use tomorrow to motivate you
describe the system you will use to keep you accountable

44
Q

What is step six of goal setting

A

commit yourself completyly

create a strategy that will keep your goal in the forefront of your mind every day

name at least one person you can share your goal with to keep you motivated
plan to sustain your commitment in the face of expected obstacle

45
Q

What is stepseven of goal setting

A

continually monitor your progrss

decide how often you need to check on your progress
identify the date of your check in
brainstorm how you will leverage one of your values when you face an unexpected obstacle

Master Resilience Training (1 decks)

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