MRT Flashcards
The 6 MRT (resiliency) competencies
- self-awareness
- self-regulation
- optimism
- mental agility
- strength of character
- connection
What is a resilient individual
one who is willing to take calculated, necessary risks, and to capitalize on opportunity
what is resiliency
the ability to grow and thrive in the face of challenges and bounce back from adversity
Author and quote from “Invictus”
William Ernest Henley
“I am the master of my fate; I am the captain of my soul”
what is self awareness
the mirrors and windows
ID thoughts, emotions and behaviors
id patterns in thinking and behavior esp counterproductive ones
open and curious
what is self regulation
the brakes
regulate impulses, emotions, physiology, and behaviors to achieve goals.
express emotions appropriately
stop counterproductive thinking
what is optimism
the fuel overcome negative bias - fight id what is controllable hope confidence find meaning in setback
what is mental agility
steering think flexibly, accurately, and thoroughly (FAT) other perspectives id problems try new strategies
what is strength of character
engine
know top strengths and how to use them to overcome challenges
have faith in one’s character strengths, talents, abilities
I am strong attitude
What is connection
tires relationships positive, effective communication empathy ask for help, support others
14 MRT skills
- goal setting
- hunt for the good stuff
- atc
- energy management
- avoid thinking traps
- detect iceburgs
- problem solving
- put it in perspective
- mental games
- real time resilience
- identify character strengths in self and others
- character strengths: challenges and leadership
- assertive communication
- effective praise and active constructive responding
7 steps of goal setting
- define your goal = end state
- know where you are right now = energize
- decide what you need to develop = prioritize
- make a plan for steady improvements = smart steps
- pursue regular actions = WIN (what’s important now)
- commit yourself completely = maintain motivation
- continuously monitor your progress = IPR (in process review)
which are the act vs plan phases of goal setting
Plan = 1-4 Act = 5-7
what is the primary target of goal setting
self regulation
what are SMART steps
Specific Measurable Action-focused Realistic Time bound
How do you create a power statement
P3
purposeful
productive
possibility
What is the primary target and purpose of HTGS
optimism esp gratitude & counteracts negative bias (enhance performance, health, sleep, satisfaction, relationships)
what 4 reflection questions relate to HTGS
- why this good thing happened
- what this good thing means to me
- what I can do tomorrow to enable more of it
- what ways I or others contribute to this good thing
What is the target and purpose of ACT
Activating events, Thoughts, and Consequences
Builds Self awareness - identify heat-of-the-moment thoughts about an AE & their resulting consequences so have greater control over emotions and reactions. Recognize patterns of thought that lead to reactions.
what are the 8 thought themes w/ respective emotions & reaction
- Loss; E = sadness, R = withdrawal
- Danger; anxiety/agitation
- Trespass: anger/aggression
- inflicting harm: guilt/apologizing
- negative comparison: embarrassment/hiding
- positive contribution: pride/sharing, planning future achievements
- appreciating what you have received: gratitude/giving back, paying forward
- positive future: hope/energizing taking action
describe thought theme loss
i have lost something i care about; emotion is sadness and reaction withdrawal
describe thought theme danger
something bad might happen; there is a threat; emotion is anxiety and reaction is agitation
what is “ER” in regards to ATC
Emotions and Reactions
describe thought theme trespass
i have been harmed; emotion anger, reaction is aggression
describe thought theme inflicting harm
i have caused inappropriate, unnecessary, or unintentional harm; emotion is guilt. reaction is apologizing
describe thought theme negative comparision
i don’t measure up to others or standards; emotion is embarrassment and reaction is hiding
describe thought theme positive contribution
I have contributed in a positive way; emotion is pride, reaction is sharing. planning future events
describe thought theme appreciating what you have received
i have received something that i value, i have been helped by others; emotion is gratitude, reaction is giving back, paying forward
describe thought theme positive future
things can change for the better; emotion is hope, reaction is energizing, taking action
describe target and purpose of energy management
builds self-regulation. improves performance and allows to be in control of physical state, thoughts, and emotions in stressful situations
what is IZOF
Individual Zone of Optimal Functioning: every person and every activity has an optimal energy level that leads to success for that activity
how can one control their energy level
deliberate breathing
describe deliberate breathing
ATC control for IZOF
improves precision, accuracy, motor control, memory, recall, composure, poise, self-control, concentration, mental agility, reaction time, energy efficiency, healing, pain, insomnia
takes practice for benefits
FOCUS on gratitude
describe target and purpose of “avoiding thinking traps”
builds mental agility; they are overly rigid patterns in thinking that can cause us to miss critical information about a situation or individual
What are the 6 thinking traps
- jumping to conclusions
- mind reading
- me, me, me
- them, them, them
- always, always, always
- everything, everything, everything
describe thinking trap “jumping to conclusions” and its effect
believing one is certain about a situation despite having little or no evidence to support it
effect = drives impulsivity
MOTHER OF ALL THINKING TRAPS
describe thinking trap “mind reading” and its effect
assuming that you know what another person is thinking OR expecting another person to know what you are thinking
effect = blocks communication
describe thinking trap “me, me, me” and its effect
believing that YOU are the sole cause of every problem you encounter
effect = blocks confidence
describe thinking trap “them, them, them” and its effect
believing that other people or circumstances are the sole cause of every problem you encounter
effect = victim mentality
describe thinking trap “always, always, always” and its effect
believing that negative events are unchangeable and that you have little or not control over them
effect = time & control/helplessness
describe thinking trap “everything, everything, everything” and its effect
A. believing that you can judge one’s worth/character based on single event
B. believing that what caused the problem is going to negatively affect many areas of one’s life
effect = A) character assassination B) failure to compartmentalize - generalization
DRIVES FEAR
mental cue & critical questions for “jumping to conclusions” thinking trap
SLOW DOWN
what is the evidence for and against my thoughts
mental cue & critical questions for “mind reading” thinking trap
SPEAK UP
did I express myself? did i ask for information
mental cue & critical questions for “me, me, me” thinking trap
LOOK OUTWARD
how did others and/or circumstances contribute
mental cue & critical questions for “them, them, them” thinking trap
LOOK INWARD
how did i contribute
mental cue & critical questions for “always, always, always” thinking trap
GRAB CONTROL
what’s changeable? what can I control?
mental cue & critical questions for “everything, everything, everything” thinking trap
GET SPECIFIC
what is the specific behavior that explains the situation? what specific area of my life will be affected?
What is the purpose and target of “detecting icebergs”
builds self-awareness
detecting them allows to reinforce or change icebergs
allows for control - they can create thinking traps
how can you detect an iceberg
when actions aren’t matched with AE or thought theme
what is going on when a person’t reaction is not in accordance with the event or their thoughts?
they have an iceberg
how do you help someone detect their iceberg?
ask what NOT why questions
parrot the belief
what is the confirmation bias
we remember or weigh more highly evidence that supports our believe (velcro effect) and forget, don’t notice, or weigh less evidence that doesn’t support our belief
how to fight against confirmation bias
distance self from thought - write it down
gather evidence for and agains thought
consult w/ others
describe skill of problem solving and its target
builds mental agility
overcome confirmation bias and overcome problems
6 steps of problem solving
- OBJECTIVE: what’s the problem you’re trying to solve?
- WHY: what caused the problem? (heat of the moment thoughts)
- FLEXIBILITY: what did you miss? (critical questions)
- ACCURACY: what’s the evidence
- CLARITY AND CONTROL: what really caused the problem
- POSITIVE CHANGE: what can you do about it?
what are the 3 critical questions in step 3 of problem solving?
- how did others or circumstances contribute
- how did i contribute
- what specific behaviors contributed to the problem
what is the skill “put it in perspective” (PIIP) and its target
builds optimism
goal is to lower anxiety - stop catastrophizing and deal with task at hand
what are the 3 types of catastrophizing
- downward spiral
- scattershot
- circling
what are the effects of catastrophizing
- creates lots of anxiety
- decreases focus
- increases helplessness
5 steps of PIIP
- describe AI
- capture worst case thoughts
- generate best case thoughts
- identify most likely outcomes
- develop a plan for dealing with most likely outcomes
what are mental games and their target
builds self regulation
changes focus from/distracts, or compartmentalizes, counterproductive thinking to enable greater concentration and focus on the task at hand
what is real-time resilience and its target
builds optimism
prove thoughts false - fight back!
shuts down counterproductive thinking to enable greater concentration and focus on the task at hand
when to use mental games
when thoughts are circling
what are the pitfall responses to RTR
- dismissing the grain of truth - don’t act like you don’t care
- minimizing the situation: don’t lie to your self
- rationlizing or excusing one’s contributions to a problem - don’t blame others
also avoid weak responses
3 tactics (sentence starters) to fight back negative thoughts (RTR)
- use evidence to prove the thought is false: “that’s not true bc…”
- generate a more optimistic way of seeing it: “a more optimistic way of seeing this is…”
- put it in perspective: “the most likely implication is…and I can…”
when use RTR
when need to fight counterproductive thoughts to get back to a task at hand
what are keys to successful RTR
accuracy over speed - make the statements strong
takes practice
should feel it in your GUT = gut test
use vivid and specific evidence
definition, purpose, and target of “identify character strengths in self and others”
defn: build on the best of yourself and the best of others
purpose: identify strengths in self and others and ways to use them to increase effectiveness and build relationships
target: strength of character
purpose, and target of “character strengths: challenges and leadership”
purpose: overcome challenges, increase team effectiveness, and strengthen your leadership
target: strength of character
when are character strengths useful
- in challenges
- as a leader
- in teams
Defn, purpose, and target of assertive communication
defn: FLEXIBILITY, helps you solve problem by remaining confident, clear, controlled
target: connection
when is assertive communication used
WHEN THERE IS A PROBLEM or issue and you want to address it in a way that respects the other person and builds the relationship
what are the 3 C’s of assertive communication
confident
clear
controlled
What is the assertive communication model
I DEAL Identify (HW - know problem) Describe (objective) Express (concerns/feelings) Ask (other perspective and reasonable change) List (benefits)
Defn & target effective praise
target: connection
def: id what worked and create winning streaks
what is effective criticism
names the process, strategy, or behavior that led to the problem and how to correct it
effective praise method
name the specific behavior that led to the good outcome
defn and target of active constructive responding (ACR)
target: connection
def: when someone shares good news
what are the 4 response types to good news
active constructive - joy multiplier
active destructive - joy killer
passive constructive - conversation killer/deflator
passive destructive - one upper/hijacker
what defines active constructive communication
authentic, intrest, elaborates the experience
