Exam (elaborations)
MASTER RESILIENCE TRAINING (MRT) QUESTIONS AND ANSWERS
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MASTER RESILIENCE TRAINING (MRT) QUESTIONS AND ANSWERS
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Name: Score:179 Multiple choice questions
Term 1 of 179
What is the keyword associated with step 7 of goal setting (Continually monitor progress)?
SMART Steps (Specific, Measurable, Action Focused, Realistic, Time-bound)
IPR (In Process Review)
Energize
1) likelihood (probability) - catastrophizing focuses on unlikely events whereas
contingency planning focuses on probable events.
2) control of our thoughts - when catastrophizing we are not in control of our thoughts.
Term 2 of 179
What are 3 situations in which using your character strengths and the character strengths of
others will be useful?
Put It In Perspective
Critical Information
They narrow our field of view
Identify Character Strengths in Self and Others
1) In Challenges
2) As a Leader
3) In Teams
,Term 3 of 179
What are the 6 Core Competencies to MRT?
- Must require you full attention
- Must be hard and fun
- Must be games or techniques you can do within a few minutes.
- Increases energy efficiency
- Speeds healing
- Helps manage pain
- Reduces insomnia
1) Self-Awareness
2) Self-Regulation
3) Optimism
4) Mental Agility
5) Strengths of Character
6) Connection
1) Downward Spiral (The horror story)
2) Scattershot (Shotgun blast)
3) Circling (Revolving door)
Term 4 of 179
What are the 4 benefits to goal setting?
Activate behavior
Direct behavior
Adjust behavior
Sustain behavior
- Increased confidence
- Increased focus
- Decreased anxiety
1) Jumping to Conclusions
2) Mind Reading
3) Me, Me, Me
4) Them, Them, Them
5) Always, Always, Always
6) Everything, Everything, Everything
ACR should not be used if the news is dangerous. Danger trumps ACR.
,Term 5 of 179
What "model" is used in Assertive Communication?
The Acquisitive model
The Monopolistic model
The Weberian model
The IDEAL model
Term 6 of 179
Which Thought Theme is being described?
I have received something that I value; I have been helped by others.
What are the Emotions and Reactions associated with this thought theme?
Passive Constructive
Conversation Killer
Detecting Icebergs
Positive Future
Hope/Energizing, taking action
Appreciating what you have received
Gratitude/Giving back, paying forward
Term 7 of 179
What is the goal of ATC?
A resilient person
The Activating Event (the who, what, when, and where)
Self-regulation
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.
, Term 8 of 179
What is the importance of Power Statements in goal setting and what criteria should they
meet?
1) Your emotions are out of proportion to what you're thinking in the heat of the moment
2) Your emotion or reaction surprises or confuses you (there is a T-C [thought-
consequence] disconnect)
3) You notice a strong Thinking Trap
- Overusing it
- Using in the wrong context/situation
- Using in a manipulative way
- Valuing it so much you devalue others character strengths
- Using it in a way that is not attuned to others.
- 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
The provide confidence, motivation, and energy to complete your action statements.
They should meet the P3 criteria.
Purposeful (intent)
Productive (content)
Possibility (content)
Term 9 of 179
Which Thought Theme is being described?
Something bad might happen; there is a threat.
What are the Emotions and Reactions associated with this thought theme?
Appreciating What You Have Received Gratitude/giving Back, Paying Forward
Positive Contribution Pride/sharing, Planning Future Achievements
Danger
Anxiety/Agitation
Loss Sadness/withdrawal
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