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ARMY > MRT > Flashcards

MRT Flashcards

1
Q

The 6 MRT (resiliency) competencies

A
  1. self-awareness
  2. self-regulation
  3. optimism
  4. mental agility
  5. strength of character
  6. connection
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2
Q

What is a resilient individual

A

one who is willing to take calculated, necessary risks, and to capitalize on opportunity

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3
Q

what is resiliency

A

the ability to grow and thrive in the face of challenges and bounce back from adversity

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4
Q

Author and quote from “Invictus”

A

William Ernest Henley

“I am the master of my fate; I am the captain of my soul”

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5
Q

what is self awareness

A

the mirrors and windows
ID thoughts, emotions and behaviors
id patterns in thinking and behavior esp counterproductive ones
open and curious

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6
Q

what is self regulation

A

the brakes
regulate impulses, emotions, physiology, and behaviors to achieve goals.
express emotions appropriately
stop counterproductive thinking

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7
Q

what is optimism

A 
the fuel
overcome negative bias - fight
id what is controllable
hope
confidence
find meaning in setback
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8
Q

what is mental agility

A 
steering
think flexibly, accurately, and thoroughly (FAT)
other perspectives
id problems
try new strategies
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9
Q

what is strength of character

A

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

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10
Q

What is connection

A 
tires
relationships
positive, effective communication
empathy
ask for help, support others
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11
Q

14 MRT skills

A
  1. goal setting
  2. hunt for the good stuff
  3. atc
  4. energy management
  5. avoid thinking traps
  6. detect iceburgs
  7. problem solving
  8. put it in perspective
  9. mental games
  10. real time resilience
  11. identify character strengths in self and others
  12. character strengths: challenges and leadership
  13. assertive communication
  14. effective praise and active constructive responding
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12
Q

7 steps of goal setting

A
  1. define your goal = end state
  2. know where you are right now = energize
  3. decide what you need to develop = prioritize
  4. make a plan for steady improvements = smart steps
  5. pursue regular actions = WIN (what’s important now)
  6. commit yourself completely = maintain motivation
  7. continuously monitor your progress = IPR (in process review)
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13
Q

which are the act vs plan phases of goal setting

A 
Plan = 1-4
Act = 5-7
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14
Q

what is the primary target of goal setting

A

self regulation

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15
Q

what are SMART steps

A 
Specific
Measurable
Action-focused
Realistic
Time bound
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16
Q

How do you create a power statement

A

P3
purposeful
productive
possibility

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17
Q

What is the primary target and purpose of HTGS

A

optimism esp gratitude & counteracts negative bias (enhance performance, health, sleep, satisfaction, relationships)

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18
Q

what 4 reflection questions relate to HTGS

A
  1. why this good thing happened
  2. what this good thing means to me
  3. what I can do tomorrow to enable more of it
  4. what ways I or others contribute to this good thing
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19
Q

What is the target and purpose of ACT

A

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.

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20
Q

what are the 8 thought themes w/ respective emotions & reaction

A
  1. Loss; E = sadness, R = withdrawal
  2. Danger; anxiety/agitation
  3. Trespass: anger/aggression
  4. inflicting harm: guilt/apologizing
  5. negative comparison: embarrassment/hiding
  6. positive contribution: pride/sharing, planning future achievements
  7. appreciating what you have received: gratitude/giving back, paying forward
  8. positive future: hope/energizing taking action
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21
Q

describe thought theme loss

A

i have lost something i care about; emotion is sadness and reaction withdrawal

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22
Q

describe thought theme danger

A

something bad might happen; there is a threat; emotion is anxiety and reaction is agitation

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23
Q

what is “ER” in regards to ATC

A

Emotions and Reactions

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24
Q

describe thought theme trespass

A

i have been harmed; emotion anger, reaction is aggression

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25
Q

describe thought theme inflicting harm

A

i have caused inappropriate, unnecessary, or unintentional harm; emotion is guilt. reaction is apologizing

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26
Q

describe thought theme negative comparision

A

i don’t measure up to others or standards; emotion is embarrassment and reaction is hiding

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27
Q

describe thought theme positive contribution

A

I have contributed in a positive way; emotion is pride, reaction is sharing. planning future events

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28
Q

describe thought theme appreciating what you have received

A

i have received something that i value, i have been helped by others; emotion is gratitude, reaction is giving back, paying forward

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29
Q

describe thought theme positive future

A

things can change for the better; emotion is hope, reaction is energizing, taking action

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30
Q

describe target and purpose of energy management

A

builds self-regulation. improves performance and allows to be in control of physical state, thoughts, and emotions in stressful situations

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31
Q

what is IZOF

A

Individual Zone of Optimal Functioning: every person and every activity has an optimal energy level that leads to success for that activity

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32
Q

how can one control their energy level

A

deliberate breathing

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33
Q

describe deliberate breathing

A

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

34
Q

describe target and purpose of “avoiding thinking traps”

A

builds mental agility; they are overly rigid patterns in thinking that can cause us to miss critical information about a situation or individual

35
Q

What are the 6 thinking traps

A
  1. jumping to conclusions
  2. mind reading
  3. me, me, me
  4. them, them, them
  5. always, always, always
  6. everything, everything, everything
36
Q

describe thinking trap “jumping to conclusions” and its effect

A

believing one is certain about a situation despite having little or no evidence to support it
effect = drives impulsivity
MOTHER OF ALL THINKING TRAPS

37
Q

describe thinking trap “mind reading” and its effect

A

assuming that you know what another person is thinking OR expecting another person to know what you are thinking
effect = blocks communication

38
Q

describe thinking trap “me, me, me” and its effect

A

believing that YOU are the sole cause of every problem you encounter
effect = blocks confidence

39
Q

describe thinking trap “them, them, them” and its effect

A

believing that other people or circumstances are the sole cause of every problem you encounter
effect = victim mentality

40
Q

describe thinking trap “always, always, always” and its effect

A

believing that negative events are unchangeable and that you have little or not control over them
effect = time & control/helplessness

41
Q

describe thinking trap “everything, everything, everything” and its effect

A

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

42
Q

mental cue & critical questions for “jumping to conclusions” thinking trap

A

SLOW DOWN

what is the evidence for and against my thoughts

43
Q

mental cue & critical questions for “mind reading” thinking trap

A

SPEAK UP

did I express myself? did i ask for information

44
Q

mental cue & critical questions for “me, me, me” thinking trap

A

LOOK OUTWARD

how did others and/or circumstances contribute

45
Q

mental cue & critical questions for “them, them, them” thinking trap

A

LOOK INWARD

how did i contribute

46
Q

mental cue & critical questions for “always, always, always” thinking trap

A

GRAB CONTROL

what’s changeable? what can I control?

47
Q

mental cue & critical questions for “everything, everything, everything” thinking trap

A

GET SPECIFIC

what is the specific behavior that explains the situation? what specific area of my life will be affected?

48
Q

What is the purpose and target of “detecting icebergs”

A

builds self-awareness
detecting them allows to reinforce or change icebergs
allows for control - they can create thinking traps

49
Q

how can you detect an iceberg

A

when actions aren’t matched with AE or thought theme

50
Q

what is going on when a person’t reaction is not in accordance with the event or their thoughts?

A

they have an iceberg

51
Q

how do you help someone detect their iceberg?

A

ask what NOT why questions

parrot the belief

52
Q

what is the confirmation bias

A

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

53
Q

how to fight against confirmation bias

A

distance self from thought - write it down
gather evidence for and agains thought
consult w/ others

54
Q

describe skill of problem solving and its target

A

builds mental agility

overcome confirmation bias and overcome problems

55
Q

6 steps of problem solving

A
  1. OBJECTIVE: what’s the problem you’re trying to solve?
  2. WHY: what caused the problem? (heat of the moment thoughts)
  3. FLEXIBILITY: what did you miss? (critical questions)
  4. ACCURACY: what’s the evidence
  5. CLARITY AND CONTROL: what really caused the problem
  6. POSITIVE CHANGE: what can you do about it?
56
Q

what are the 3 critical questions in step 3 of problem solving?

A
  1. how did others or circumstances contribute
  2. how did i contribute
  3. what specific behaviors contributed to the problem
57
Q

what is the skill “put it in perspective” (PIIP) and its target

A

builds optimism

goal is to lower anxiety - stop catastrophizing and deal with task at hand

58
Q

what are the 3 types of catastrophizing

A
  1. downward spiral
  2. scattershot
  3. circling
59
Q

what are the effects of catastrophizing

A
  1. creates lots of anxiety
  2. decreases focus
  3. increases helplessness
60
Q

5 steps of PIIP

A
  1. describe AI
  2. capture worst case thoughts
  3. generate best case thoughts
  4. identify most likely outcomes
  5. develop a plan for dealing with most likely outcomes
61
Q

what are mental games and their target

A

builds self regulation
changes focus from/distracts, or compartmentalizes, counterproductive thinking to enable greater concentration and focus on the task at hand

62
Q

what is real-time resilience and its target

A

builds optimism
prove thoughts false - fight back!
shuts down counterproductive thinking to enable greater concentration and focus on the task at hand

63
Q

when to use mental games

A

when thoughts are circling

64
Q

what are the pitfall responses to RTR

A
  1. dismissing the grain of truth - don’t act like you don’t care
  2. minimizing the situation: don’t lie to your self
  3. rationlizing or excusing one’s contributions to a problem - don’t blame others

also avoid weak responses

65
Q

3 tactics (sentence starters) to fight back negative thoughts (RTR)

A
  1. use evidence to prove the thought is false: “that’s not true bc…”
  2. generate a more optimistic way of seeing it: “a more optimistic way of seeing this is…”
  3. put it in perspective: “the most likely implication is…and I can…”
66
Q

when use RTR

A

when need to fight counterproductive thoughts to get back to a task at hand

67
Q

what are keys to successful RTR

A

accuracy over speed - make the statements strong
takes practice
should feel it in your GUT = gut test
use vivid and specific evidence

68
Q

definition, purpose, and target of “identify character strengths in self and others”

A

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

69
Q

purpose, and target of “character strengths: challenges and leadership”

A

purpose: overcome challenges, increase team effectiveness, and strengthen your leadership
target: strength of character

70
Q

when are character strengths useful

A
  • in challenges
  • as a leader
  • in teams
71
Q

Defn, purpose, and target of assertive communication

A

defn: FLEXIBILITY, helps you solve problem by remaining confident, clear, controlled
target: connection

72
Q

when is assertive communication used

A

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

73
Q

what are the 3 C’s of assertive communication

A

confident
clear
controlled

74
Q

What is the assertive communication model

A 
I DEAL
Identify (HW - know problem)
Describe (objective)
Express (concerns/feelings)
Ask (other perspective and reasonable change)
List (benefits)
75
Q

Defn & target effective praise

A

target: connection
def: id what worked and create winning streaks

76
Q

what is effective criticism

A

names the process, strategy, or behavior that led to the problem and how to correct it

77
Q

effective praise method

A

name the specific behavior that led to the good outcome

78
Q

defn and target of active constructive responding (ACR)

A

target: connection
def: when someone shares good news

79
Q

what are the 4 response types to good news

A

active constructive - joy multiplier
active destructive - joy killer
passive constructive - conversation killer/deflator
passive destructive - one upper/hijacker

80
Q

what defines active constructive communication

A

authentic, intrest, elaborates the experience

ARMY (3 decks)

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