Master Resilience Trainer Course
Terms in this set (106)
The ability to withstand, recover, and/or grow in the face of stressors and changing demands
Individuals believe their talents and abilities can't be improved. They avoid challenges because of the risk of failure.
Individuals are open to new perspectives, and believe that challenges are an opportunity for personal growth.
The ability to effectively cope with unique mental stressors and challenges needed to ensure mission readiness
The ability to adopt and sustain healthy behaviors needed to enhance health and wellness.
The ability to engage in healthy social networks that promote overall well-being and optimal performance.
The ability to strengthen a set of beliefs, principles, or values that sustain an individual's sense of well-being and purpose.
Comprehensive Airmen Fitness Domains
Mental, Physical, Social and Spiritual.
Goal of Counting Blessings
Build optimism and positive thinking
Help you cope with daily hassles and stress
Improve quality of life
What is gratitude
A sense of wonder, thankfulness, and appreciation for life.
people cope with stress and traumatic events.
strengthen your relationships with others.
health and sleep and can help you make progress on your goals.
Gratitude and positive emotions can
undo the effects of negative emotions.
Goal of A B C
be aware of how your brain drives your reactions to an event.
A of A B C
B of A B C
C of A B C
Emotional Reaction / Physical Reaction
Joy, anger, passion, amusement.
smiling, sweaty palms, heart beats faster, body language.
When to use A B C
When you need a better understanding of why you reacted to an event a certain way.
When you don't think your reactions were helpful in the situation.
When your reaction has interfered with your performance, values, or goals you can slow down and adjust.
Goal of Check your Playbook
to be aware of what influences unproductive patterns and uncharacteristic C's that interfere with your performance, goals, or relationships.
When to use Check your Playbook
If your reactions interfere with your performance, values, goals, or relationships
If you have an uncharacteristic reaction
If you are stuck in an unproductive pattern
What influences your reactions
Values / "Shoulds"
How do you use Check your Playbook
Be aware of what influences your reactions, what is most important to you and determine a course of action that does not interfere with your performance, values, or goals.
Goal of Balance Your Thinking
To help you perceive situations accurately and take action based on the evidence.
Common Cognitive Traps
Examples of unbalanced thinking, interfere with accuracy, often involve jumping to conclusions without having any evidence.
Looking at things in extreme ways, ex. Nothing ever works out for me.
We are attracted to information that confirms what we already believe and ignore any evidence that doesn't fit.
Focusing only on other people as the cause of negative events, and not seeing your own contribution.
Blaming only yourself for negative events, and not seeing the contributions of others.
Assuming you know what the other person is thinking.
Expecting another person to know what you are thinking.
Ways to Balance Your Thinking
Examine the evidence
Check for double-standand
Phone a friend or ASK
Examine the evidence
Is there any evidence to support this thought? Is there any evidence to disprove this thought?
Check for a double-standard
Would I judge other people harshly if they did the same thing?
Phone a friend or ASK
Does someone else agree? What does the individual say?
Goal of Instant BYT
to attack every unbalanced thought quickly to reduce anxiety and focus on the task.
When to use Instant BYT
in moments of pressure or stress to deflect doubt, negative thinking, and pessimism.
Instant BYT works to counter
Internal negative thoughts and self-criticism.
External negative voices (criticism from others)
an internal dialogue to help keep you focused.
How to use Balance Your Thinking
Step 1: Select a belief or thought that interfered with your ability to accurately assess a situation.
Step 2: Check for Balanced Thinking
Step 3: Do you need to revise your thoughts based on the new evidence?
Goal of Accomplishing Goals
Gain a sense of purpose and a feeling of control, helps us prioritize and allow us to find opportunities to live our values.
leading principles that guide and motivate us, our core beliefs, what we want to stand for, and what qualities we want to show.
When do you use Accomplishing Goals
On a regular basis
When you need a sense of direction
When you need to create a plan for getting from where you are to where you want to be
How do you use Accomplishing Goals?
Define your values
Set goals based on your values
Chart your course
Chart your course
Set subgoals-immediate, short-term, long-term
Consider potential obstacles and strategies to overcome
Share your goals
Take action and revisit goals as needed
Skills for Acceptance
Goal of Mindfulness
to acknowledge negative aspects of events you can't control, and disengage from negative thoughts that interfere with our performance, values, or our goals.
What is Mindfulness
A mental state of awareness, openness, and focus. Being present in the moment.
Benefits of Mindfulness
people are more likely optimistic, competent and self-sufficient, satisfied with their lives, and have positive social relationships.
Goal of Meaning-Making
Help shed light on difficult situations
Find ways to grow and benefit from adversity
Rather than avoid negative thinking, deny that negative events happen, or dwell on events out of our control, acknowledge the negative thoughts so you can disengage from them, and make meaning.
When do you use mindfulness
When negative thoughts/beliefs prevent you from acting based on your values.
When we keep replaying the same thoughts over and over again in our heads.
How do you use Mindfulness
Anchor yourself, notice three things, notice any thoughts and emotions swirling around in your head, allow them to move like waves, give them space, rely on your values.
When do you use Meaning-Making
After you've faced adversity, stress, or daily hassles.
How do you use Meaning-Making
reflect on the opportunity to find meaning. Take time to consider how you might grow from the adversity.
Goal of Spiritual Resilience
to strengthen the beliefs, principles, or values that sustain our sense of purpose.
Definition of Spiritual Resilience
The ability to sustain an individual's sense of self-being and purpose through a set of spiritual beliefs, principles, or values.
Spiritual Board of Directors
people and ideas that influence you and form your world-view. pos and neg
When we struggle with meaning during times of adversity because our experiences contradicts our assumptions about the world.
a short phrase representing your beliefs repeated in times of adversity to give a sense of calm and focus.
When to use Spiritual Resilience
Set aside time on a regular basis to renew.
During times of self-doubt, loss of meaning, or purpose
How do you use Spiritual Resilience
Identify a simple phrase reminder
Use phrase in times of self-doubt to gain perspective and acceptance
Goal of Physical Resilience
Understand how the link between physical fitness and mental fitness improves, leadership, and overall health
emphasizes an individual's capacity to work with other to find opportunities to thrive in the face of challenges.
Skills for Awareness
A B C
Check your Playbook
Skills for Action
Balance Your Thinking
Skills for Social Resilience
Active Constructive Responding ACR
Goal of Interpersonal Problem solving
address problems in a manner that still shows respect for the relationship.
lowers the intensity.
makes it easier for two people to find a resolution.
produces barriers to cooperation, destroys morale, diverts energy from important task.
Managed, leads to a problem solution or greater understanding and communication.
Unsuccessful interpersonal problem strategies
Competing or forcing
Ignoring a problem an hoping it will go away.
Competing or Forcing
Need to be right and in control; prioritize "right' over the relationship.
Laughing or shrugging off the problem.
Steps to successfully deal with interpersonal problems.
1. Define the problem.
2. Ask for the other person's perspective
3. Work together to generate solutions
4. Evaluate the solutions
5. Choose a solution and seal the agreement.
Define the problem
Use the "wind-up approach"
1. Start with a positive statement
2. Be specific in saying the problem
3. Use "I" rather than "you" when expressing concerns or feelings
4. Acknowledge your role in the problem
5. Keep it short and simple
Ask for the other person's perspective.
Allow them to express how they feel and try to avoid getting defensive, be open to their perspective and make sure you understand their perspective.
Work together to generate solutions.
Allow some brainstorming without editing every option, get several solutions on the table without evaluating or criticizing them.
Evaluate the solutions.
How realistic is it? Would it help the parties involved achieve their goals? Is it fair?
Choose a solution and seal the agreement.
should be agreed on by both parties and clearly state what they plan to do and commit to doing it.
When do you use Interpersonal Problem Solving?
When you need to find a resolution to a problem or challenge with another person.
Goal of Good Listening
to make someone feel safe in speaking to you as a confidante
Goal of ACR
to express involvement, excitement, or enthusiasm about another person's positive event.
A of Good Listening.
Attend with genuine interest.
B of Good Listening.
Be responsive to what is said.
C of Good Listening.
Care about the other person.
D of Good Listening.
E of Good Listening
Encourage the person to say more.
Providing no feedback.
Active Constructive Responding
builds relationships when someone shares good news.
Active Destructive Response
Focusing on negative or downsides
Passive Destructive Response
Ignoring the event; shifting focus to self or other topics, the one upper.
Passive Constructive Response
Quiet, understated support, distracted.
Active Constructive Response
Enthusiastic support, Authentic; ask for more information.
Only ACR is associated with
When to use Good Listening?
When someone comes to you with good news or bad new or when you have news to share.
How do you use Good Listening?
When do you use ACR?
When someone shares good news.
How do you use ACR?
Ask questions about the event, show enthusiasm, seek additional details, elaborate on the benefits, comment on why the event is meaningful.