4. Master Resiliency Training (MRT) - ATC

MRT skill: ATC. ATC Model Based on work by Albert Ellis

ATC Objective: Build Self-awareness. Identify your Heat-of-the-Moment Thoughts about an Activating Event and the Consequences of those Thoughts so you can have greater control over your Emotions and Reactions.

ATC Model Overview:

A - Activating Event: The trigger: a challenge, adversity, or positive event

T - Thoughts: Your interpretations of the Activating Event; what you say to yourself in the heat of the moment. Heat-of-the-Moment Thoughts are what we say to ourselves immediately following an Activating Event. Thoughts drive immediate Reactions and can be productive or counterproductive.

C - Consequences: Emotions and Reactions: what we feel and do in reaction to our Thoughts about an Activating Event. Emotions are feelings and Reactions are behaviors. Reactions can be what you do and what you don’t do (e.g., avoiding a person or situation).


Key Points of the ATC Model:
1. Although it often feels like our Emotions and Reactions (Consequences) are driven by the situation itself (the Activating Event), in fact, our Consequences are driven by what we say to ourselves about the Activating Event (our Thoughts).

2. We can build our Self-awareness and ultimately Self-regulation by slowing the process down and separating what happened (Activating Event), from what we said to ourselves about it (Thoughts), from our Emotions and Reactions (Consequences).

3. Our Thoughts drive our Emotions and Reactions. Before an Activating Event, you can figure out what you want to think so that you can have the Emotions and Reactions that are most productive. In the moment, you can change your Thoughts to change your Emotions and Reactions. You can also reflect on your Thoughts later to understand why you felt and reacted the way you did.



About Resilience: Resilience Training is a part of the Army Ready and Resilience directorate aimed to provide Soldiers, Family members, and Department of Army Civilians with an opportunity to enhance their leadership and effectiveness.

Resiliency Training includes immersion in core concepts and skills, as well as instruction for applying it to everyday life, both in, personal and professional, settings. Each lesson incorporates a thorough teaching of the skill mixed with individual exercises to be completed in the participation guide.

Participants learn the six MRT competencies –Self-Awareness, Self-Regulation, Optimism, Mental Agility, Strengths of Character and Connection – that are shown to be critical characteristics of a resilient individual.

Participants also learn 14 distinct skills that allow them to develop themselves in the six MRT competency areas. With these skills, participants develop the ability to understand their own thoughts, emotions, and behaviors, as well as the thoughts, emotions, and behaviors of others. Students master skills to strengthen relationships through communication strategies and learn how to praise effectively, respond constructively to positive experiences, and discuss problems effectively.

Resilience drives personal readiness, and personal readiness relies on five dimensions, sometimes called pillars: Physical, Emotional, Social, Spiritual, and Family. Sustaining healthy behaviors within and across these dimensions is essential to personal readiness.

ATC ModelBased on work by Albert Ellis
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