Master Resiliency Course 2022

Real-Time Resilience Sentence Starters

"Fight back counterproductive thoughts as soon as they occur" Use Evidence to prove the thought is false That's not (completely) true because... 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...

Heat-of-the-Moment (Iceberg)

"Internal Radio" Surface of our awareness We can easily "tune in" to them

Real-Time Resilience (Optimism)

"Shut Down" counterproductive thinking to enable greater concentration and focus on the task-at-hand Used to lower anxiety and anger and to enhance a person's attentional and positive attitude.

Circling "Can't Land the Plane"

An Activating Event and your thoughts about one bad outcome keep repeating. The thoughts do not necessarily get more negative, but they continue to occur repetitively

Trespass

Anger/Aggression

connection

Build strong relationships Use positive and effective communication Develop empathy, tracking Be willing to ask for help Support Others

Positive Future

Hope/Energizing, taking action

Action Statement

Indicates what work you need to do to achieve your goal and is specific to a Priority Area

Mental Games Principles

Must engage full attention, be hard and fun, and be done within a few minutes. Math games Alphabet games Catagories games Army alphabet Lyrics Positive imagery

Zest, enthusiasm, and energy

Regardless of what you do, you approach it with excitement and energy. You never do anything halfway or halfheartedly. For you, life is an adventure.

self-regulation

Regulate Impulses, emotions, physiology, and behaviors to achieve goals. Express emotions appropriately. STOP counterproductive thinking.

Loss

Sadness/ Withdrawal

The "Aha" moment

When beliefs help to explain your Consequences (Emotions and Reactions)

Industry, diligence, and perseverance

You work hard to finish what you start. No matter the project, you "get it out the door" in timely fashion. You do not get distracted when you work, and you take satisfaction in completing tasks.

Thinking Traps (6)

jumping to conclusions mind reading me, me, me them, them, them always, always, always everything, everything, everything

Contingency Planning

Productive ex. Plan for what you will do if it rains during a training event

Critical Questions

Specific Questions that help get around Thinking Traps and broaden your awareness of important information

Problem Solving Steps (6)

Step 1: (Objective) What's the problem you're trying to solve? Step 2: (Why) What caused the problem? Step 3: (Flexibility) What did you miss? Step 4: (Accuracy) What's the evidence that each factor contributed to the problem? Step 5: (Clarity/Control) What really caused the problem? Step 6: (Positive Change) What can you do about it?

7 Steps of Goal Setting

Step 1: Define your goal (END STATE) Step 2: Know where you are right now (ENERGIZE) Step 3: Decide what you need to develop (PRIORITIES) Step 4: Make a plan for steady improvement (SMART Steps) Step 5: Pursue regular action (WIN-What's Important Now) Step 6: Commit yourself completely (Maintain Motivation) Step 7: Continually monitor your progress (IPR)

Put It In Perspective (Optimism)

Stop CATASTROPHIC thinking, reduce anxiety, and improve problem solving b identifying the Worst, Best, and Most Likely outcomes of a situation. It is NOT to pretend "all is well", to deny real problems, or to take away anxiety completely

Step 5: Pursue regular action (WIN-What's Important Now)

The Power Statement should help the participant to complete the action

Trigger of Catastrophic Thinking

The situation is ambiguous Something you value highly is at stake You're run down or depleted Your already fear the situation It is your first time doing something

Confirmation Bias (Velcro/Teflon Effect)

The tendency to Notice the evidence that Fits our thoughts/beliefs and to Miss evidence that Contradicts our thought/beliefs

Downward Spiral "Runaway Train"

An Activating Event and your brain stats to tell a story that gets increasingly negative and improbable, causing you to get increasingly anxious as the story goes on.

Values in Action (VIA) Character Strengths (6 Virtues)

1. Wisdom and Knowledge Curiosity and interest in the world Love of Learning Judgment, critical thinking, and open-mindedness Creativity, ingenuity, and originality Perspective (Wisdom) 2. Courage Bravery and valor Industry, diligence, and perseverance Honesty, authenticity, and genuineness Zest, enthusiasm, and energy 3. Humanity Capacity to love and beloved Kindness and generosity Social intelligence 4. Justice Citizenship, teamwork, and loyalty Fairness, equity, and justice Leadership 5. Temperance Forgiveness and mercy Modesty and humility Caution, prudence, and discretion Self-control and Self-regulation 6. Transcendence Appreciation of beauty and excellence Gratitude Hope, optimism, future-mindedness Humor and playfulness Spirituality, sense of purpose, and faith

Perspective (wisdom)

Although you may not think of yourself as wise, your friends hold this view of you. They value your perspective on matters and turn to you for advice. You have a way of looking at the world that makes sense to others and to yourself.

Scattershot "Disconnect"

An Activating Event and you start thinking about many disconnected, catastrophic events

Deliberate Breathing

A self-regulation technique that involves breathing rhythmically to engage Rest and Digest in order to create balance between that system and Fight or Flight, ultimately allowing more optimal performance Tool to gain control of your physical state, bring your focus to the present moment, and prepare you to performed more optimally.

Mental Cues

A word or phrase you say to yourself that reminds you what you need to do to get yourself out of the Thinking Trap

Problem Solving (Mental Agility)

Accurately identify what caused the problem and identify solution strategies.

SMART

Action Statement that will help direct behavior to achieve goal. Specific Measurable Action-Focused Realistic Time-Bound

Step 4: Make a plan for steady improvement (SMART Steps)

Actions Statements should be SMART and Power Statements should be P3

ATC Model

Activating Event- Trigger: a challenge, adversity, or positive event. Just Facts (who, what, when, where) Thought- your interpretation of the Activating Event; what you say to yourself in the heat of the moment Consequences: Emotions and Reactions (ER) that are Driven by Thoughts about an Activating Event

Danger

Anxiety/ Agitation

"Pitfalls" of Real-Time Resilience

Are problematic because they keep us from challenging the counterproductive thoughts. Dismissing the grain of truth Minimizing the situation Rationalizing or excusing one's contribution to the problemm

"Weak Responses" of Real-Time Resilience

Are responses that are vague and lack concrete data

Step 2: Know where you are right now (ENERGIZE)

Categories are provided to encourage participants to be thorough in identifying benefits and obstacles

Mental Games (Self- Regulation)

Change the "Focus" from, or Compartmentalize, Counterproductive thinking to enable greater concentration and focus on the task-at hand Quick distraction/solution when thoughts are circling, like in Put It In Perspective

Assertive Communication (Connection)

Communicate clearly and with respect. Use the IDEAL model to communicate in a Confident, Clear, and Controlled manner

Core Values or Core Beliefs (Iceberg)

Core Values- What you Aspire to Core Belief- What you believe to be true of yourself, others, and the world

Hunt the Good Stuff (Optimism)

Counter the Negative Bias, create positive emotion, and notice and analyze what is good.

Catastrophizing

Counterproductive NOT Adaptive. "Slippery Slope" ex. Plan for what you will do if a meteor falls from the sky during a training event

Put in Perspective Model

DESCRIBE the Activating Event (4 W's) CAPTURE Worst Case (negative) thoughts GENERATE Best Case (positive) thoughts IDENTIFY Most Likely outcomes Consider emotions, behaviors, events, long and short-term outcomes, and effects on yourself and others. DEVELOP a plan for dealing with Most Likely outcome

Fight the Confirmation Bias

Distance yourself from your thought Ask fair questions to gather the evidence for and against your thought Measurable Objective Specific Consult with others

Negative Comparison

Embarrassment/ Hiding

Iceberg Indicators

Emotions or Reactions are Out of Proportion to the Heat-of-the-Moments thought Thoughts-Consequences Disconnect- Emotions/ Reactions surprises or confuses you Strong Thinking Trap patterns

Inflicting Harm

Guilt/Apologizing

Everything, Everything, Everything

Get Specific: What is the Specific behavior that explains the situation? What Specific area of my life will be affected? Believing that you can judge one's worth/ character based on a single event or believing that what caused the problem is going to negatively affect many areas of one's life.

Always, Always, Always

Grab Control: What is Changeable? What can I control? Believing that negative events are unchangeable and that you have little or no control over them

Appreciating What You Have Received

Gratitude/Giving thanks, paying forward

Energy Activation and Performance Model

How you Perform Individual Zone of Optimal Function Energy Activation - Too Little, Just Right, Too Much Heat-of-the-Moment Thought to Drive Consequence

optimism

Hunt for what is good. Fight the Negativity Bias. Remain realistic. Identify what is controllable. Maintain hope. Have Confidence in Self and Team.

Effective Problem Solving

Identify (focus) on thought about Why the problem happened Identify Contributing Factors with Critical Questions and Evidence Evaluate (test) which factors are controllable and accurate Develop Action Statements that will bring about Positive Change. (Solution Strategies)

Identify Character Strengths in Self and Others (Strengths of Character)

Identify Character Strengths in yourself and in others to build on the best of yourself and the best of others.

Character Strengths: Challenges and Leadership ( Strengths of Character)

Identify Character Strengths in yourself and in others to improve teamwork, overcome challenges, and to be the most effective leader you can be.

Avoid Thinking Traps (Mental Agility)

Identify and correct counterproductive patterns in thinking through the use of Mental Cues and Critical Questions.

Detect Icebergs (Self-Awareness)

Identify and evaluate Core Beliefs and Core Values that Fuel Out-of Proportion Emotions and Reactions

self-awareness

Identify thoughts, emotions, and behaviors. Identify patterns of thinking and behaviors, particularly Counterproductive patterns. Be Open and Curious.

ATC (Self-Awareness)

Identify your Thoughts and an Activating Event and the Consequences of those Thoughts.

Effective Praise and Active Constructive Responding (Connection)

Praise Effectively to build mastery and winning streaks and respond to others to build strong relationships. Leads to stronger relationships, belonging, well-being, and life satisfaction for both parties.

Positive Contribution

Pride/Sharing, planning future achievements

Strengths of Character

Know your top character strengths and how to use them to overcome challenges and meet goals. Have Faith in your Character Strengths, talents, and abilities. Demonstrate "I am Strong" attitude

Why Questions

Lead to Defensiveness and Rationalizations

What Questions

Lead to Depth Generates Curiosity and Openness

Them, Them, Them

Look Inward: How did I contribute? Believing that other people or circumstance are the sole cause of every problem you encounter

Me, Me, Me

Look Outward: How did others and/or circumstances contribute? Believing that you are the sole cause of every problem you encounter

Power Statement

Meets P3 and represents how you need to think to ENERGIZE behavior with confidence

Energy Management (Self- Regulation)

Modulate energy to a level that is appropriate for he task-at-hand and that allows optimal performance.

Step 3: Decide what you need to develop (PRIORITIES)

Priority Areas should be broad categories that will encompass most obstacles from Step 2

Step 1: Define your goal (END STATE)

Outcome goals should e specific and values statements should make a meaningful connection between the goal and the value

Thinking Traps

Overly Rigid patterns in thinking that can cause us to Miss critical information about a situation or individual

Deliberate Breathing with ATC (Performance)

Performances Thoughts IZOF Indicators

Jumping to Conclusions

Slow Down: What is the evidence for and against my thoughts? Believing one is certain about a situation despite having little or no evidence to support it

Mind Reading

Speak Up: Did I express myself? Did I ask for information? Assuming that you know what another person is thinking, or expecting another person to know what you are thinking

Step 6: Commit yourself completely (Maintain Motivation)

The purpose of the commitment strategy is to remind participants of the overall goal every day to maintain motivation

mental agility

Think flexibly, accurately, and thoroughly (FAT) Take other perspectives Identify and understand problems Be Willing to Try New Strategies

Creativity, ingenuity, and originality

Thinking of new ways to do things is a crucial part of who you are. You are never content with doing something the conventional way if a better way is possible.

Judgment, critical thinking, and open-mindedness

Thinking things through and examining them from all sides are important aspects of who you are. You do not jump to conclusions, and you rely only on solid evidence to make your decisions. You are able to change your mind.

P3

Thoughts that help ENERGIZE, direct you, and instill confidence Purposeful (Deliberate rather than Random) Productive ( helps Move towards goal) Possibility ("Can Do" attiture rather than Restrictive)

Fairness, equity, and justice

Treating all people fairly is one of your abiding principles. You do not let your personal feelings bias your decisions about other people. You give everyone a chance.

Goal Setting (Self-Regulation)

Understand the key components of the 7-Step Goal Setting Process Practice the skill so that it can be used independently to plan for achieving personal and career goals.

Appreciation of beauty and excellence

You notice and appreciate beauty, excellence, and/or skilled performance in all domains of life, from nature to art to mathematics to science to everyday experience.

Catastrophizing

Wasting critical energy ruminating abut the irrational worst case outcomes of a situation, which prevents you from taking purposeful action, leads to downward spirals, creates high levels of anxiety, decreases focus, and increases helplessness.

Self-control and self-regulation

You self-consciously regulate what you feel and what you do. You are a disciplined person. You are in control of your appetites and your emotions, not vice versa.

Step 7: Continually monitor your progress (IPR)

When unexpected obstacles happen, participants can stay motivated y using an Action or Power Statement that leverages on of their values from Step 1.

Capacity to love and be loved

You value close relations with others, in particular those in which sharing and caring are reciprocated. The people to whom you feel most close are the same people who feel most close to you.

Caution, prudence, and discretion

You are a careful person, and your choices are consistently prudent ones. You do not say or do things that you might later regret.

Bravery and valor

You are a courageous person who does not shrink from threat, challenge, difficulty, or pain. You speak up for what is right even if there is opposition. You act on your convictions.

Honesty, authenticity, and genuineness

You are an honest person, not only by speaking the truth but by living your life in a genuine and authentic way. You are down to earth and without pretense; you are a "real" person.

Gratitude

You are aware of the good things that happen to you, and you never take them for granted. Your friends and family members know that you are a grateful person because you always take the time to express your thanks.

Social intelligence

You are aware of the motives and feelings of other people. You know what to do to fit in to different social situations, and you know what to do to put others at ease.

Curiosity and interest in the world

You are curious about everything. You are always asking questions, and you find all subjects and topics fascinating. You like exploration and discovery.

Kindness and generosity

You are kind and generous to others, and you are never too busy to do a favor. You enjoy doing good deeds for others, even if you do not know them well.

Modesty and humility

You do not seek the spotlight, preferring to let your accomplishments speak for themselves. You do not regard yourself as special, and others recognize and value your modesty.

Citizenship, teamwork, and loyalty

You excel as a member of a group. You are a loyal and dedicated teammate, you always do your share, and you work hard for the success of your group.

Leadership

You excel at the tasks of leadership: encouraging a group to get things done and preserving harmony within the group by making everyone feel included. You do a good job organizing activities and seeing that they happen.

Hope, optimism, and future-mindedness

You expect the best in the future, and you work to achieve it. You believe that the future is something that you can control.

Forgiveness and mercy

You forgive those who have done you wrong. You always give people a second chance. Your guiding principle is mercy and not revenge.

Humor and playfulness

You like to laugh and tease. Bringing smiles to other people is important to you. You try to see the light side of all situations.

Love of learning

You love learning new things, whether in a class or on your own. You have always loved school, reading, and museums-anywhere and everywhere there is an opportunity to learn.