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MASTER RESILIENCE TRAINING (MRT) EXAMS (2025)
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What are the 6 Core Competencies to MRT? - CORRECT ANSWER >>> 1) Self-Awareness
- Self-Regulation
- Optimism
- Mental Agility
- Strengths of Character
- Connection A person who is willing to take calculated, necessary risks, and to capitalize on opportunity is what type of person? - CORRECT ANSWER >>> A resilient person What is the definition of resilience? - CORRECT ANSWER >>> The ability to grow and thrive in the face of challenges and bounce back from adversity. What are some examples of myths about resilience? - CORRECT ANSWER >>>- Never show emotion
- Only about the individual
- Must handle everything on your own
- Always act fast
- Always fully composed
- You have it or you don't
- Resilient people never burn out
Which core competency is being described? The ability to identify your thoughts, emotions, behaviors and physiology, particularly counterproductive patterns; remaining open and curious. - CORRECT ANSWER >>> Self- awareness Which core competency is being described? The ability to regulate impulses, emotions, and behaviors in order to achieve goals; expressing emotions appropriately and stopping counterproductive thinking. - CORRECT ANSWER >>> Self-regulation Which core competency is being described? The ability to hunt for what is good while remaining realistic, maintain hope and confidence, and fighting the negativity bias; focusing on what is controllable as opposed to what is not controllable; have faith in self and team. - CORRECT ANSWER >>> Optimism Remember it's a style of thinking What are some advantages to being an optimistic thinker as opposed to a pessimistic thinker? - CORRECT ANSWER >>>- 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 Which core competency is being described? The ability to take other perspective and think FAT (flexibly, accurately, and thoroughly) about situations; the willingness to try new strategies when current ones aren't working. - CORRECT ANSWER >>> Mental Agility
What are the 4 benefits to goal setting? - CORRECT ANSWER >>> Activate behavior Direct behavior Adjust behavior Sustain behavior In regards to goal setting, how many steps are there in the process? (What are they?) - CORRECT ANSWER >>> 7
- Define your goal
- Know where you are right now
- Decide what you need to develop
- Make a plan for steady improvement
- Pursue regular action
- Commit yourself completely
- Continually monitor your progress What is the keyword associated with step 1 of goal setting (Define your goal)? - CORRECT ANSWER >>> End State What is the keyword associated with step 2 of goal setting (Know where you are right now)? - CORRECT ANSWER >>> Energize What is the keyword associated with step 3 of goal setting (Decide what you need to develop)? - CORRECT ANSWER >>> Priorities What is the keyword associated with step 4 of goal setting (Make a plan for steady improvement)? - CORRECT ANSWER >>> SMART Steps (Specific, Measurable, Action Focused, Realistic, Time-bound)
What is the keyword associated with step 5 of goal setting (Pursue regular action)? - CORRECT ANSWER >>> WIN (What's Important Now) What is the keyword associated with step 6 of goal setting (Commit yourself completely)? - CORRECT ANSWER >>> Maintain Motivation What is the keyword associated with step 7 of goal setting (Continually monitor progress)? - CORRECT ANSWER >>> IPR (In Process Review) What is the purpose of an Action Statement in goal setting and what criteria should they meet?
- CORRECT ANSWER >>> Indicate what work you need to start doing to achieve your goal. They should be SMART Specific Measurable Action-focused Realistic Time-bound What is the importance of Power Statements in goal setting and what criteria should they meet? - CORRECT ANSWER >>> The provide confidence, motivation, and energy to complete your action statements. They should meet the P3 criteria. Purposeful (intent) Productive (content) Possibility (content) What is the main purpose of priority areas in goal setting? - CORRECT ANSWER >>> To bridge the gap between where you are now and where you want to be.
Which core competency is built by using ATC? - CORRECT ANSWER >>> Self-awareness Which part of ATC is the trigger? - CORRECT ANSWER >>> The Activating Event (the who, what, when, and where) Which part of ATC are your interpretations in the heat of the moment? - CORRECT ANSWER >>> Thoughts What 3 things are included in the Consequence portion of ATC? - CORRECT ANSWER >>> Emotions (feel), Reactions (do), and Physiology Which portion of ATC "drives" another portion? - CORRECT ANSWER >>> Thoughts drive Consequences What are the 3 uses of ATC (the 3 times you can use it)? - CORRECT ANSWER >>> Before During After What are feelings accompanied by physiological and behavioral changes in the body? - CORRECT ANSWER >>> Emotions What are some benefits to positive emotions? - CORRECT ANSWER >>>- Increase creative thinking
- Undo the physiological effects of negative emotion (return to baseline)
- Are contagious
- Help build resilience by buffering us from stress
Which Thought Theme is being described? I have lost something that I value or care about. What are the Emotions and Reactions associated with this thought theme? - CORRECT ANSWER >>> Loss Sadness/Withdrawal 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? - CORRECT ANSWER >>> Danger Anxiety/Agitation Which Thought Theme is being described? I have been harmed. What are the Emotions and Reactions associated with this thought theme? - CORRECT ANSWER >>> Trespass Anger/Aggression Which Thought Theme is being described? I have caused inappropriate, unnecessary, or unintentional harm.
Gratitude/Giving back, paying forward Which Thought Theme is being described? Things can change for the better. What are the Emotions and Reactions associated with this thought theme? - CORRECT ANSWER >>> Positive Future Hope/Energizing, taking action What is the goal of ATC? - CORRECT ANSWER >>> 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. Which MRT skill helps us be in control of our physical state, thoughts, and emotions in stressful situations? - CORRECT ANSWER >>> Energy Management Which core competency is built by Energy Management? - CORRECT ANSWER >>> Self- regulation Energy management is about deliberately balancing which two energy situations? - CORRECT ANSWER >>> Fight or Flight Rest and Digest Which energy situation is a physical state that occurs in response to ANY stressor, real or imagined? - CORRECT ANSWER >>> Fight or Flight
Determining the IZOF (Individual Zone of Optimal Functioning) includes the strong relationship between which two things? - CORRECT ANSWER >>> Performance and Energy Activation When we have just the right amount of energy activation for a specific situation, what will be at it's highest? - CORRECT ANSWER >>> Performance What are the 3 skills that can be used for energy management? - CORRECT ANSWER >>> 1) Proactive ATC to get into your IZOF
- Interpreting physical reactions more effectively
- Deliberate Breathing Will everyone have the same IZOF if they are performing the same task? - CORRECT ANSWER >>> No, there are differences in activation between individuals on the same task, and for the same person doing different tasks. What energy management skill causes your body to use energy more efficiently, giving you more energy when you need it? - CORRECT ANSWER >>> Deliberate Breathing What are some performance benefits of deliberate breathing? - CORRECT ANSWER >>>- Precision, accuracy, and motor control
- Memory and recall
- Composure, poise, and self-control
- Concentration and mental agility
- Reaction Time What are some recovery benefits of deliberate breathing? - CORRECT ANSWER >>>- Increases energy efficiency
- Speeds healing
Which thinking trap is described as assuming that you know what another person is thinking or expecting them to know what you are thinking? - CORRECT ANSWER >>> Mind Reading It blocks communication Which thinking trap is described as believing that you are the sole cause of every problem you encounter? - CORRECT ANSWER >>> Me, Me, Me Which thinking trap is described as believing that other people or circumstances are the sole cause of every problem you encounter? - CORRECT ANSWER >>> Them, Them, Them (Playing the blame game, having the victim mentality) Which thinking trap is described as believing that negative events are unchangeable and that you have little or no control over them? - CORRECT ANSWER >>> Always, Always, Always (It relates to time...it will be the same forever) Which thinking trap is described as believing that you can judge one's worth based on a single event or believing that what caused the problem is going to negatively affect many areas or one's life? - CORRECT ANSWER >>> Everything, Everything, Everything (It relates to scope....it will affect everything) Which 2 thinking traps are the most toxic? - CORRECT ANSWER >>> Always, Always, Always and Everything, Everything, Everything Why are AAA and EEE so toxic? - CORRECT ANSWER >>> They lead to hopelessness and helplessness How can you avoid thinking traps? - CORRECT ANSWER >>>- Identify the pattern you fall into (having self-awareness)
- Stating the Mental Cue
- Asking the Critical Question to identify important information you missed. What do Mental Cues do? - CORRECT ANSWER >>> They are words or phrases that you say to remind you what you need to do to get out of the thinking trap What do Critical Questions do? - CORRECT ANSWER >>> They help you get out of the thinking trap. What is the mental cue and critical question associated with Jumping to Conclusions? - CORRECT ANSWER >>> Slow down What is the evidence for and against my thoughts? What is the mental cue and critical question associated with Mind Reading? - CORRECT ANSWER >>> Speak up Did I express myself? Did I ask for information? What is the mental cue and critical question associated with Me, Me, Me? - CORRECT ANSWER >>> Look outward How did others and/or circumstances contribute? What is the mental cue and critical question associated with Them, Them Them? - CORRECT ANSWER >>> Look inward How did I contribute? What is the mental cue and critical question associated with Always, Always, Always? - CORRECT ANSWER >>> Grab control What's changeable? What can I control?
- Your emotion or reaction surprises or confuses you (there is a T-C [thought-consequence] disconnect)
- You notice a strong Thinking Trap "Why" questions typically lead to what? - CORRECT ANSWER >>> Defensiveness "What" questions typically lead to what? - CORRECT ANSWER >>> A Deeper Understanding Which MRT skill helps us accurately identify what caused a problem and identify solution strategies? - CORRECT ANSWER >>> Problem Solving Which core competency does Problem Solving build? - CORRECT ANSWER >>> Mental Agility What are the main goals of effective problem solving? - CORRECT ANSWER >>>- Identify why a problem happened
- Identify the contributing factors with Critical Questions and evidence
- Evaluate which factors are controllable
- Develop solution strategies that will bring about positive change When our mind sees only what it is looking for and it is hard to change our minds, what might be at play? - CORRECT ANSWER >>> Confirmation Bias The Confirmation Bias uses the velcro effect and the teflon effect simultaneously. What are they? - CORRECT ANSWER >>> VELCRO EFFECT Causes us to notice, remember, weigh, and place more value on evidence that supports our thoughts and beliefs. TEFLON EFFECT
Causes us to NOT notice, NOT remember, NOT wiegh, and place less value on evidence that does NOT support our thoughts and beliefs. Describe how the Confirmation Bias works (4 ways). - CORRECT ANSWER >>> 1) We are likely to interpret ambiguous information as supportive of our thoughts and beliefs
- We don't actively seek evidence that counters our thoughts and beliefs
- We weigh evidence for and against our thought and beliefs differently
- Once we find evidence that supports our thoughts and beliefs, we tend to stop gathering evidence Is the Confirmation Bias intentional? - CORRECT ANSWER >>> No, it is not intentional or in our awareness Can Confirmation Bias be involved in positive thoughts? - CORRECT ANSWER >>> Yes If we have strong beliefs, what might happen with the Confirmation Bias? - CORRECT ANSWER >>> It will also be strong. What are some ways to fight against the confirmation bias? - CORRECT ANSWER >>>- Distance yourself from your thought. Write it down
- Ask fair questions to gather the evidence for and against your thought (data driven)
- Consult with others How many steps are in the problem solving process? (What are they? What are the Keywords associated with each step?) - CORRECT ANSWER >>> 6
- What's the problem you're trying to solve? (OBJECTIVE)
- What caused the problem? (WHY)
- What did you miss? (FLEXIBILITY)
What is the main thing that catastrophizing keeps us from doing? - CORRECT ANSWER >>> Taking purposeful action Is catastrophizing the same as contingency planning or identifying potential negative outcomes?
- CORRECT ANSWER >>> No. Catastrophizing is counterproductive. Contingency planning is productive. What are the 2 main differences between catastrophizing and contingency planning? - CORRECT ANSWER >>> 1) Likelihood (probability) - catastrophizing focuses on unlikely events whereas contingency planning focuses on probable events.
- Control of our thoughts - when catastrophizing we are not in control of our thoughts. What are some of the triggers of Catastrophic Thinking? - CORRECT ANSWER >>>- The situation is ambiguous
- Something you value highly is at stake
- You're run down or depleted
- You already fear the situation
- It is your first time doing something
- Past experience (had a bad past experience) Is taking anxiety away completely a goal of Put It In Perspective? - CORRECT ANSWER >>> No, the goal is to lower anxiety so that you can accurately assess the situation and deal with it. There are 5 steps to Put It In Perspective. What are they? - CORRECT ANSWER >>> 1) Describe the Activating Event
- Capture the Worst Case thoughts (capture because they are already floating around in our mind)
- Generate Best Case thoughts (generate because these are probably not already in our mind)
- Identify Most Likely outcomes
- Develop a plan for dealing with Most Likely outcomes. Does it matter if you do the Put It In Perspective steps in order? - CORRECT ANSWER >>> Yes. Order matters. By capturing the worst case and generating the best case, it will help you identify the most likely. Which MRT skill is used to change the focus away from, compartmentalize, or distract you from counterproductive thinking to enable greater concentration and focus on the task at hand? - CORRECT ANSWER >>> Mental Games Which core competency does using Mental Games build? - CORRECT ANSWER >>> Self- regulation What are some principles for designing mental games? - CORRECT ANSWER >>>- Must require you full attention
- Must be hard and fun
- Must be games or techniques you can do within a few minutes. What are some examples of mental games? - CORRECT ANSWER >>>- Math games
- Alphabet Games
- Categories games
- Army alphabet
- Lyrics
