Mental Health University

Episode Summary:In this episode of Mental Health University, Dr. Joel and CJ Simmons discuss various themes surrounding mental health, leadership, and team dynamics in sports. They emphasize the importance of support systems, the role of captains, and the impact of leadership styles on team morale. The hosts explore how mistakes are part of the game and the necessity of fostering a positive team environment, especially in light of the challenges posed by NIL (Name, Image, Likeness) agreements in college sports. The conversation also touches on the significance of Breast Cancer Awareness Month, highlighting the strength and courage of survivors. Chapters00:00 Breast Cancer Awareness Month02:51 Team Dynamics in Sports05:46 The Role of Captains11:22 Leadership and Feedback16:45 Navigating Team Challenges22:22 The Impact of NIL on Team Dynamics28:01 The Importance of Support SystemsKey Takeaways:Breast Cancer Awareness Month is significant for many.Team dynamics play a crucial role in sports performance.Captains must support teammates and foster a positive environment.Leadership requires being calm and approachable during challenges.Feedback is essential for growth in any team setting.NIL agreements can complicate team dynamics and leadership.Mistakes are inevitable; how teams respond matters.Team bonding activities enhance relationships and performance.Effective leaders must be receptive to feedback.Support systems are vital for athletes' success.

Episode Summary: In this conversation, Joel and CJ discuss the importance of emotional regulation in sports, college, and life and its impact on performance. They explore cognitive strategies for managing emotions, the role of preparation, and how athletes can channel their emotions for peak performance. The discussion emphasizes the need for self-discovery and the development of emotional regulation as a skill over time, highlighting the significance of understanding individual responses to emotions and the importance of teamwork.00:00 Introduction and Emotional Regulation in Sports03:17 Cognitive Strategies for Managing Emotions05:56 The Impact of Emotions on Performance09:05 Channeling Emotions for Peak Performance11:43 Self-Discovery and Emotional Regulation Techniques14:28 The Role of Preparation in Performance17:35 Emotional Regulation as a Skill20:25 Team Dynamics and Emotional Awareness23:22 Conclusion and Key Takeaways28:35 Wrap UpTakeawaysEmotional regulation is a crucial skill for athletes.Cognitive reframing can help manage performance anxiety.Mistakes are part of the learning process; it's how we respond that matters.Different athletes channel emotions in unique ways to enhance performance.Preparation is key to managing pre-game anxiety.Self-discovery is essential for finding effective emotional regulation techniques.Emotional regulation develops over time with practice and feedback.Team dynamics are influenced by individual emotional responses.Understanding teammates' backgrounds can foster better support.The way we respond to emotions can either enhance or sabotage performance.

In this episode of Mental Health University, Dr. Joel Ingersoll and co-host CJ Simmons discuss the pressures faced by student athletes and college students as they navigate the beginning of the academic year and sports season. They emphasize the importance of maintaining a positive mindset, staying disciplined, and learning from setbacks. The conversation highlights strategies for proactive engagement with educators and the necessity of taking action to achieve success. The hosts encourage listeners to embrace challenges and remain committed to their goals throughout the semester.takeawaysIt's critical for students to maintain a positive mindset during challenging times.There are always opportunities to improve after setbacks, whether in academics or sports.Discipline and organization are key to managing academic and athletic responsibilities.Engaging with professors and coaches can provide valuable feedback for improvement.Students should not panic after a poor performance; it's early in the semester.Small, consistent efforts can lead to significant progress over time.Learning from mistakes is essential for growth and development.Taking action on ideas is crucial for success in any endeavor.Students should cultivate relationships with educators early in the semester.Commitment to a model of continuous improvement is vital for long-term success.Chapters00:00 Navigating Academic and Athletic Pressures02:57 Maintaining a Positive Mindset05:48 The Importance of Discipline and Organization08:37 Learning from Setbacks11:44 Proactive Engagement with Educators14:36 Taking Action for Success17:32 Wrapping Up and Looking Ahead

In this episode of Mental Health University, host Joel welcomes new intern CJ Simmons as they discuss the transition from high school to college, the importance of multi-sport participation, and the dynamics of accountability in sports. They explore the challenges student-athletes face, including academic setbacks and the impact of test scores on mindset. CJ shares his personal experiences with ADHD and the strategies he employed to navigate academic challenges, emphasizing the importance of patience and self-awareness in the learning process.  00:00 Introduction to Mental Health University Podcast03:03 CJ's Journey into Graduate School05:49 The Importance of Multi-Sport Participation08:45 Team Dynamics and Accountability in Sports11:40 Transitioning from High School to College14:43 Learning from Academic Setbacks17:41 The Role of Accountability Partners20:51 Redefining Success and Effort23:41 Navigating Learning Differences and Challenges26:27 Conclusion and Future EpisodesEpisode TakeawaysCJ's inspiration to blend kinesiology & sports psychology.Multi-sport participation helps develop diverse skills.Team dynamics are crucial in sports and academics.Accountability partners support student-athletes.Transitioning to college can be challenging for students.Learning from academic setbacks is essential.Test scores don't define intelligence or capability.Effort and approach matter more than just results.Patience is key for students with learning challenges.Sitting in the front of the class can improve engagement.

What does it take to sustain performance (athletic, academic, leadership)? Scan the internet for words of wisdom and you'll come across dozens of suggestions. In this episode (and her last as an intern for now), co-host Sarah Policano details her top 5 mindset skills - keys for development as an athlete and student at Bucknell University. We detail the 5 skills and highlight those that serve as the foundation of Emotional Intelligence Skills, critical for anyone to develop. Episode Highlights: - Mindset skills for peak performance. - Elements of self-motivation. - Sarah's development of skills over time as an athlete. - Troubleshooting moments when sustaining attention is a challenge. - Emotional Intelligence (EI) related to performance, development, and potential. - Supplying yourself with confidence. - "Mental Toughness" a common (but limiting) phrase. - The value of increasing self-awareness. - Developing skills over time, not overnight! Thanks for listening & sharing!

Body image is a top concern among mental health professionals working with adolescents and young adults. We dig into the range of challenges among students and student athletes susceptible to distorted body image, the domino effect with other eating disorders (anorexia, bulimia), psychological health and performance. Other related topics include the perception of "healthy," pressure of social media, and misinformation around diets, supplements, and workout plans from non-credentialed "expert" influencers. Episode highlights: - The nature of body image challenges among students. - Dialogue about body image observed in conversation with middle school kids. - Challenges for student athletes in weight specific sports. - Labels, language, & perception: "skinny, strong, powerful." - A healthy relationship with food as a necessary fuel for performance (brain & body). - Caution on the metrics of progress we tend to amplify. - The unregulated supplement world: Dr. Joel's story - Key tips for accessing help.

Are you coachable? Talented high school and college athletes are in full swing practice mode as the fall semester and sports season quickly approaches. For any student, student-athlete, performer, or professional who aspires toward excellent performance in whatever their chosen endeavor a massive question looms: "Are you coachable?" Seems like the question should have an obvious answer - "Of course I am!" In this episode we dig into the mental challenges of being coached - or receiving critical feedback from evaluators including the range of ways students unknowingly respond that may impact performance. We provide insight into ways of seeing the big picture during uncomfortable emotional moments of receiving feedback and action steps to take toward making meaningful changes. Listeners this is not just for students - as we also detail the value of coaches and leaders to be coached, for everyone can benefit from a trusted accountability partner to help us see our blind spots. So tune in, enjoy, and please share! Episode highlights: - Mental challenges of being coached  - Risks of personalizing feedback - Understanding stages of change - Getting stuck in contemplation - 3 keys to discovering your potential - Mental commitment to ongoing development - Risks of giving into negative emotions & how they effect performance and team dynamics - How to proactively respond to unfavorable feedback (coaches, teachers, and bosses) - Why every leader can benefit from coaching

Athletes encounter a host of psychological hurdles when recovering from injury. In this episode we dig into the challenges of coping mentally during recovery, decisions to re-commit to playing, awareness cues for realistic expectations, trusting our body to perform again, and the risks when athletes choose/are told they can no longer play. I have worked with dozens of athletes in a range of these circumstances. I cannot emphasize enough how important it is to include a mental health professional as a part of the recovery team. Episode highlights: - Personal athletic injuries - Normalizing psychological reactions - Coping with big decisions - Realistic expectations during recovery - Risks of no structure - The role of a mental health professional - What to do if an athlete discontinues playing.

In this episode we dig into the pros and cons of social media on student and student-athlete development. Key areas like self-concept, self-confidence, body image, professional readiness, and relationship building, and intimacy are highlighted. Targeted action steps for students to develop “healthy” engagement with social media apps at a critical time of development! Episode highlights: - Social media & branding, NIL presence. - The motivation behind interacting on social media. - Who is validating and authoring your life? - Great read! “The Crowd” by Gustave LeBon. - Creating a personal barometer for healthy engagement.

Response to failure (perceived or real) is a critical skill for developing athletes & students. A lack of this skill has significant implications on self-confidence, mental health challenges (depression, anxiety, substance use), and general enjoyment of the activity. We dive into the normalcy of failure and highlight how it is a necessary experience to fuel personal strength and ongoing success. Specific examples and action steps are included to increase self-awareness and provide strategies to implement. At the end of the episode, be sure to stick around for a brief exercise to help develop this key success skill. Episode highlights: - The fallout from a negative response to failure. - Keys to increase awareness of negative thinking traps. - Responding favorably and fairly. - How to redefine your experience. - It needs to be fun! - Do not use social media for validation.

Life is an ongoing sparring match with stress. The mental and physical implications of ignoring stress are massive. In this episode we dig into performance and chronic stress among student athletes and college students, highlighting the health (mental and physical) risks if ignored. We also explain the nature of stress, what cues to look for, and action steps listeners can apply immediately to better manage stress. Be sure to stick around after the episode - I’ll walk you through an easy exercise I often utilize with athletes/performers that can be used across a range of athletic, academic, and social experiences. Just be mindful to practice the skill. Other episode highlights include: How to effectively use stress energy. The impact of how we label physical cues. Building a personal warm-up. Simple, action steps to use daily. The importance of asking for help.

The jump from high school to college for a student-athlete carries many new challenges. Athletic, academic, and psychological hurdles loom large - even for the most gifted, successful high school athletes. In this episode we dive into those challenges, highlight the importance of prioritizing mental health, and the vast resources for student-athletes to connect with on campus. Intern & co-host Sarah Policano (Bucknell University Student Athlete) sheds valuable insights and tips for soon to be college student-athletes. Episode Overview: Introducing student-athlete Sarah Policano. A Runner’s Mindset. Psychological tests in making the jump to college sports. Adjusting to academic & athletic changes. Structure, Time Management & Schedules. Mental Health Awareness & Campus Resources. Transparency of professional athletes with mental health. Sports psychologists on campus. The critical skill of asking for help.

College relationships have huge mental health implications. Toxic relationships can implode a college semester, including academic performance, mental health, and key areas of personal development. In this episode we dive into signs of healthy and unhealthy relationships, including those long distance relationship challenges that affect a college experience. 2:00 : College relationships 5:30 : Long distance dating 12:20 : Keys for a healthy relationship 23:50 : Being homesick 32:00 : Keys to coping with adjustment 33:45 : Having the GAP year conversation 37:00 Recap

Suicide and self-harm are among the most uncomfortable discussion topics- yet incredibly necessary as critical mental health topics. Statistics are alarming - particularly among college students where on average 1,100 college students commit suicide each year. In this episode we discuss the often avoided conversations around suicide and self-harm including the implications for students concerned about roommates and friends at risk and how to access help. 1:30 : Introduction 2:15 : College campus messaging  5:00 : Stigma around the word suicide  8:20 : Social awareness on jokes  12:00 : Suicidal thinking “ideation”  16:00 : Approaching & supporting friends  24:30 : Consulting a therapist as a concerned friend  27:00 : Continuing campus conversations   28:30 : Call to Action: Take charge of your mental health 36:00 : Recap & Tips

This episode highlights 5 critical “To-dos” this fall to maximize mental health self-care. The trend, especially among students, is when stress increases, self-care actions decrease in frequency leading to risk of increases in stress, anxiety, and depressive symptoms. Too often students lean on coping strategies - more booze, more weed, more meds - to cope with the emotional demands. We introduce 5 easy action steps to get started and maintain throughout the semester/school year. Send your questions to mentalhealthuniversirtpodcast@gmail.com 2:05: Student mental health overview 5:30: Exercise 8:00: Adjusting your definition of exercise 12:50: Nutrition 24:00: Sleep 29:30: Mindfulness 34:20: Designing a realistic approach

August hits and the college packing starts! How many trips have you made to Target, Bed-Bath & Beyond, let alone opened countless Amazon boxes? In the upcoming weeks car trunks will be packed with college “necessities.” In this episode we dial in on 5 words to pack in addition to all the physical stuff. These are simple, useful words to maintain a healthy, success oriented mindset during the semester. Too often once arrival excitement gives way to semester STRESS, the simple words are forgotten. Tune in and anchor these 5 Mindset words! Email us at: mentalhealthuniversitypodcast@gmail.com 1:12: Introduction 2:30: Top 5 items we packed for college 7:30: Adjustments to college 8:30: 5 Key Mindset items to pack 8:50: “Develop” 12:10: “Discover” 14:15: “Breathe” 19:30: “Assess” 21:10: “Help” 25:20: Recap 26:00 Wrap up

Rather forget a bad spring semester? Most of us have been there and our response to a subpar semester is critical. In this episode we highlight common areas of challenge and what holds college students back from creating change to their approach to success. We also walk through easy do-it-now tips to get students on the path to an awesome fall semester. 1:30: Introduction 2:30: Challenging your mindset on returning to school 4:00: Fear of repeating a bad semester 5:34: Action steps to take now 7:30: Keys to planning your semester 11:30: Discover your unique success formula 14:00: Get to the small tasks 16:00: Check points 18:00: Accountability partners 19:30: Freshman accountability partners 21:00: Mega campus resources 23:00: Benefits of networking 26:15: Why you should check email 29:00: Summary tips mentalhealthuniversitypodcast@gmail.com

Many challenges await first year college student athletes. In this episode we discuss college athletes adjusting to new schedules, team dynamics, and more athletic talent and other challenges to the psychological adjustment to college sports. While mental health awareness is increasing there continues to be stigma around athletes seeking mental health services. Unfortunately there are coaches who talk about it but have yet to fully integrate mental health care into programs. This trend shows up not only in college but in various high school club team programs. Tune in and enjoy! Send questions and topics to mentalhealthuniversitypodcast@gmail.com 1:33: Introduction 1:50: Early campus arrival for athletes 2:15: Challenges for first year student athletes 3:25: Balancing performance and team dynamics 5:00: Binding with a new teammates 7:00: Does it feel like home? 8:30: Crucial mental health resources 11:30: Increasing awareness of mental health resources for athletes 13:15: Potential scenarios for freshman student athletes 17:00 Mental health stigma 19:00: Plan now for fall 22:15: 5 Mindset Tips for Athletes 24:00: The importance of having fun - a checkpoint for all athletes

Internships for college students come in all forms. Some great, some suck, and many were unavailable. Believe it, there are huge takeaways from bad internships. We talk through the range of internship experiences and give key tips on how to make the best out of the worst internship experiences and how to create your own AMAZING internship experience. Really, you can! Tune in and let’s go!! 0:56 : Introduction 1:37: Common internship complaints 2:48: Create your own experience 4:40: Focus on a growth mindset 5:06: TikTok Confessions 6:00: Productivity in a boring experience 10:32: Keys to networking 13:15: Why bad internships are good! 15:45: Keeping a healthy personal life 19:18: “I didn’t get an internship”; now what? 26:50: Positive perspectives on summer jobs 28:40: How to keep focus on your path 31:50: Wrap up Send you questions and topic ideas to mentalhealthuniversitypodcast.com

In this episode we tackle key summer habits for college students to develop for success in the Fall 2022 semester. Most college kids make promises to initiate change when they get back to school. Key insights on why this is counterproductive are highlighted as well as simple strategies to get started now! Have feedback, topics or questions, send to mentalhealthuniversitypodcast@gmail.com 1:55 : Settling into summer risks 2:30 : How to create a schedule 3:00 : How to prevent bad habits 4:50 : Sleep cycle keys 6:00 : Risk of self doubt 8:00 : Understanding the school cycle 8:50 : Use summer to prevent falling behind in the fall 10:45 : Your summer as a “preseason” 12:30 : Creating a realistic routine 14:20 : Summer reading tips 15:50 : What to start reading 16:15 : Self-help books 20:00 : Audio books 21:00 : Using podcasts to increase focus 23:00 : Develop a good relationship with food 24:00 : Wrap up