Unit3d w/ B1G Team at Indiana University

Sleep is so important to our mental health but it is something we often don’t prioritize, especially during stressful times. Getting better sleep is sometimes difficult, and we often don’t know as much about sleep as we need to.Sleep researcher Dr. Michael Grandner starts this three-part series in sleep helping us understand more about how to get more and better sleep.

Most of us can look back on experiences we have had and think of things we wish we knew then what we know now. Lucy Martin played soccer at the University of Tennessee at Martin. Years removed from playing DI soccer she recognizes many things she wishes she knew then and has set out to teach these things. To a new generation through coaching, hosting a podcast, and through her work as a school teacher. In this episode, Lucy shares much of what she learned through her experiences and is hoping to share with those she leads.

Courtney Jones is a soccer player at Clemson University. Having experienced performance anxiety and injury in high school, she had the experience of utilizing a sport psychologist to address her athletic struggles. Through her time as a collegiate athlete she has had a great deal of success, but also has continued to experience injury. Depression and anxiety combined with her injury made for some tough times in college. Through her experiences, she found that she has a passion for mental health work, and will complete a master’s degree in clinical mental health in May, 2023. Her passion, her experience, and her pursuit of an education to become a licensed mental health provider will be such an asset to the athletes she helps in the future.

Originally aired January 2021, this amazing meditation is worth repeating at the beginning of every year. Dean Worsham, LPC a certified Gong Master and Buddhist practitioner. In this powerful guided imagery he draws on Native American roots to connect us with that part of ourselves which wants the best for us, holding our wisdom and our strength. Lose yourself in this meditation so it can lead you to connect with your best self

Sleep is so important to one’s mental health but it can be elusive. Chad McGeehee, Director of Meditation Training at University of Wisconsin Athletics, provides this wonderful meditation that can help us relax and drift off for some quality Zzzzzzs.

What’s better than a guided mindfulness exercise to begin the new year? Two guided meditations! Regina Schreiber and Andrea Swanson are both former D I athletes, both doctoral students, and both interns with the Mental Health and Performance department at the University of Arkansas. They both offer us mindfulness exercises to begin the new year fresh and in the present moment!

During the holidays Unit3d takes a break and we are hoping that you do too! For a few weeks in December and January we offer listeners guided meditations and mindfulness exercises to help unwind in the hustle and bustle of the holidays. Today’s meditation is from Dr. Joey Case, Assistant Athletic Director of Counseling and Sport Psychology at Mississippi State University. Joey takes listeners through a mindfulness practice to help us stay present and notice where we are as the holiday season continues at full speed around us.

During the holidays Unit3d takes a break and we are hoping you do to! For a few weeks in December and January we offer to listeners guided meditations and mindfulness exercises to help unwind in the hustle and bustle of the holidays. Today’s meditation is from licensed professional counselor Meaghan O’Conner. She sets such a peaceful scene and reminds us to be grateful as we relax into the images she invites us to hold in our mind.

At the end of a season many athletes decide they need a change and enter the transfer portal. Established in 2018, the portal became much more popular when, in 2021, the NCAA passed regulations that allowed athletes in many sports a “one-time transfer” without having to sit out a year. This has opened the portal for many more athletes than before, but it has not been the magic remedy that many hoped it would be. With so many athletes entering the portal, many are left without a new team. Dr. Joey Case, Assistant Athletic Director/Counseling and Sport Psychology for Mississippi State University talks about the implications of the portal for student athlete mental health as well as how to navigate the emotional process of transferring.

When Chelsea Vaughn, Assistant Director of Player Development for Ole Miss football was young, she began to have a vision for a nonprofit that she believed would help athletes develop as people and leaders. She began Humble Over Hype as a message to athletes to embrace development, growing, around the gifts they have been given over the “hype” that comes with being an athlete. Humble Over Hype encourages athletes to embrace who they are and what they have to offer the world beyond their sport. Through mental health awareness, mentor programs, character development workshops and events, Chelsea is working to connect athletes with each other and their true selves.

When young athletes dream of playing their sport in college, they have an idea of what that will look like. Often, that dream does not play out exactly how they expect, and it can be difficult to cope with the loss of what they wanted for so long. Demi Washington was an All-American her freshman year of college on the University of Alabama track and field team, but when things started taking a different direction the loss of her identity as a collegiate runner combined with other struggles in her life to lead her to a dark place. S he was able to get help and rebuild her view of herself, and it has given her a story that she can share in hopes that it will help other athletes.

During Thanksgiving week, this episode on gratitude seemed the perfect way to remind people that gratitude can bring us hope and comfort in difficult times. Aired in April of 2020, Dr. Nicole Gabana, Licensed Psychologist and Certified Mental Performance Consultant, helps explain what gratitude is and how we can use it to help us cope with difficult situations and improve mental health. Gratitude is more than just feeling thankful.

Trust can be hard in relationships, but it can be particularly difficult in the relationship we have with ourselves. We tend to doubt ourselves in important times, and this often leads to anxiety and hesitation. Perfectionism, outcome-based self-worth, and a lack of self-compassion can make trusting ourselves seem out of reach. In this episode of Unit3d, Athletics Counselor at Ole Miss, Adole Murauko talks about some of the thoughts and behaviors that can lead to self-doubt and ways to trust ourselves more fully.

As a professional athlete, Dr. Kirsten “Coop” Cooper could not see herself as worth more than her achievements. When injuries forced her to end her athletic career, she struggled to know who she was or how to move forward. Finding belonging outside of sport as well as working with a therapist helped Coop understand her value and connect with who she is. Now she is working with athletes as a sport and performance postdoctoral fellow and her experiences are helping other athletes find their way.

Nia Symone knew from an early age that she wanted to be involved in entertainment and sports media. She pursued a communications degree while playing basketball at Alabama State University. Since graduating, Nia has created content for brands like Nike, Hibbett Sports, and Overtime, and she was named the host of Nike’s first-ever digital show, Come Thru. Nia is also the CEO and founder of Purpose To Be Heard Productions, a creative production company with a mission of changing the way society views athletes through authentic storytelling and which offers a platform for athletes to have their voices heard. Nia shares a powerful story with Unit3d that many other athletes will be able to relate to. Oh, and wait until you hear how she came up with the name for her company!

Mike Golic Jr. played football at Notre Dame and after went undrafted as a free agent in the NFL. He wanted to stay close to the game and has been able to do that through work in the media. He is a College Football analyst for Learfield College Football Saturday Night and hosts the GoJo Show podcast, a production of Draftkings. He understands the stress college athletes are under and has unique insight in to the pressures increasing with the introduction of NIL as athletes must present themselves as a brand. Mike shares experiences he had as an athlete at Notre Dame and insights he has gained as he has covered the game on the other side.

Christina VandenBerg played soccer at Harvard University. While there, she experienced the ups-and-downs of being a collegiate athlete, from performance struggles, identity searching to injury. Since then she has continued to learn about the importance of sport psychology, as well as mental health support to the performance and overall wellness of athletes. She has used her experiences as inspiration to create MyHuddle, an organization that seeks to facilitate access for student-athletes to sport psychology resources through virtual meetings and texting. She hopes that her story and the work that she is doing will take another bite out of stigma and help athletes reach out and get support they deserve.

Freelance writer and activist Devi Jags ran cross country for Xavier University, but her collegiate experience included injuries in her sport and traumatic events such as sexual assault and relationship violence. She now works with End Rape on Campus and Its on Us to educate student-athletes about how to be aware of the “Red Zone” (the months between August and November in which over 50% of sexual assaults occur on college campuses) and to help them find supports for mental health. Devi shares her powerful story with Unit3d, as well as some of the advocacy work she is doing to help other student athletes have a better experience in sport and college than she did.

We all seem to agree that resilience is an important trait to have as an athlete, but few can say exactly what resilience is or how to build it. We know that bouncing back after setbacks, as well as overcoming obstacles, are important on the path to success. Yet again, few can explain why some are able to do this more than others. Dr. Eric Martin of Boise State University has researched resilience and has worked with athletes to help build their ability to be resilient. He offers insight into how to define resilience, how it impacts the life of an athlete, and practical ways to build resilience in our lives.

Steven Fahy is a professional runner with Puma and had a great deal of success as a cross country runner at Stanford University, but his collegiate career did not start as smoothly as he had imagined it would. Through his performance struggles he was introduced to the mental side of sport and then became aware of the importance of taking care of your mental health. Now, he is working with the foundation My Huddle to develop resources that will give greater access to mental health care to student-athletes. His journey has inspired him to help others along their way.

When Michael Carrillo started playing football he had high hopes and aspirations for his career. For college he landed as a quarterback for San Jose State University, but getting there was not without its challenges. Once he was there, the bumps along the way didn’t stop. Michael shares with Unit3d his story for struggling with obstacles outside of his control and leaning on trusted friends he had found around him. He shares his strategies for being a good and supportive teammate with those with whom you are in competition for the same starting job. He also talks about the importance of finding your identity outside of your sport. Throughout his journey, Michael has been able to reach out and get support from people around him, and he shares how important this has been for his success.

Chad McGehee has a unique job as the Director of Meditation Training at the University of Wisconsin. Most agree that mental training is vital to success in elite sports, and that mindfulness is a valuable part of mental training, but no other program has dedicated a position as a resource for their athletes. In this episode of Unit3d, Chad goes in to detail about the benefits of mindfulness and meditation and addresses many misperceptions that athletes may have about the practice. He also offers some practical ways to begin and embrace a mindfulness and/or meditation practice.

Anxiety and perfectionism is common among athletes and can take the joy away from sport. To manage nerves, many athletes can engage in routines, behaviors, thoughts and habits but when they get in the way of daily life it can be an indication of a deeper problem. Cali Werner was a distance runner in college and is currently training for Olympic trials and shares with Unit3d her experiences as an athlete with Obsessive Compulsive Disorder and anxiety as well as her expertise in treating these issues in athletes as a clinician.

When we talk about identity, we often think about “pieces” of who we are. Charlotte Warren, LCSW and Clinical Counselor for University of Georgia Athletics takes more of a holistic approach when discussing identity, recognizing that who we are moves through our different roles. In this episode of Unit3d, we discuss this holistic view of identity as well as ways student-athletes can develop different aspects of who they are.

Female bodybuilder Gaby Contreras grew up in a family of sport, seeing herself as “the volleyball player”. She struggled throughout her early life with her mental health and dealt with depression, identity confusion, isolation, and self-harm. Her search for herself after leaving volleyball led her to rising out of that dark place to working actively and daily on her mental health, including her confidence. She now wants to give back to others, supporting them in taking care of themselves physically, mentally and emotionally.

Do you have a “no excuses” mindset? Are you fearful that others will say you are making “excuses” for not executing fully? In athletics we often value the mindset of not letting anything get in our way, but a hard core “no excuses” mentality can cause us to blame ourselves when things outside of our control prohibit us from doing what we think we should be doing. Dr. Joanna Foss discusses the difference between coming up with an excuse and recognizing a reason, highlighting the importance of context.

Emily Esposito always dreamed of playing basketball in college. She worked and sacrificed and didn’t notice losing herself in the process. Emily struggled with identity, depression, and had to make difficult decisions in order to find herself and her voice. Now Emily is sharing her story and encouraging other collegiate athletes to do the same. As she says, “You can’t tell your story before it happens, but that doesn’t mean you can’t write it as you go and make it what you want.” She founded EmPowerment with the desire that athlete would find support around their story through an online, blogs, testimonies, mentoring, and community. She is working to give future college athletes the supportive community she wish she had.

Are you feeling anxious about starting a new semester? Do you often feel tense before starting a new season? Most people do, but the mindset we choose when approaching the beginning of things can help us feel excited and ready. It has been said that curiosity is the cure for anxiety. Dr. Tom Golightly joins Unit3d again to talk about how going in to new territory open to possibilities rather than heavy with expectations can position you for success.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. Checking In with Morgan Weaver is Kym Hilinski's pick. Morgan Weaver is a professional soccer player for the NWSL team the Portland Thorns. She was an athlete at Washington State University at the time of Tyler Hilinski’s death. In this episode of Unit3d she discusses the importance of truly checking in on each other, talking through difficulties and struggles with someone as well as being there for those who are struggling. She also talks about the fight to eradicate stigma surrounding mental health issues and her experiences as a collegiate and professional athlete.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. What Do You Think of Me Now? is Mark Hilinski's pick. We all care what others think of us, that is a normal part of life as a social creature. However, caring what other’s think is different than having fear around what others think and that distinction is important. When we fear judgment from others we can change our behavior to be less true to ourselves, censoring our true thoughts and actions. We also are vulnerable to internalizing what we believe other’s think of us, which can negatively impact our mental health. Dr. Brad Foltz discusses how to navigate the natural tendency to fear judgment from others and balance it with being our full authentic selves on this episode of Unit3d.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. So F'ing Perfect is Dr. Marie Worsham's pick. Athletes are driven to succeed and wanting to improve and be the best we can be is admirable. However, there are times when the mindset of being the best can be unhealthy, particularly when that mindset is one of perfectionism. Although we all know “nobody is perfect,” being haunted by mistakes, fears of losing, and feelings that nothing is ever good enough not only robs one of the joy but also interferes with performance. Dr. Riley Nickols talks about the perfectionistic mindset and ways to change.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. Overall #1:Spencer Torkelson is Christine Lombardi's pick. Spencer Torkelson grew up with a great deal of hype surrounding his baseball career. He was always known as a baseball player and was drafted as the number one pick in the 2020 draft, going to the Detroit Tigers. In this episode of Unit3d, Spencer talks about the bizarre end to his college career, how he developed his identity away from baseball, how he handles failure and pressure and how important it is to be yourself rather than try to live up to who people want you to be. He also addresses how strong the stigma around mental illness is and how important it is to take care of your brain in order to be your best self.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. If I Knew Then...Tina Cvetkovic is Terka's Janatova's pick. Whenever we look back on the past we can see things from a different perspective and with knowledge of how things turn out. Often when we examine the past with the information we have in the present, we would have done things differently. But back then, we didn’t have all the information so we must know we did the best we could and have compassion for the way we handled the challenges of our lives. We cannot change the past, but we can encourage others to learn from our experiences and the insights we have gained. Former Idaho State University women’s tennis player Tina Cvetkovic is currently coaching at IMG academy in Florida and has a lot of wisdom to share, learned from her journey through college athletics.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. Drew Robinson:My Story of Surviving is Chelsi Battle's pick. Every time someone shares their authentic story of mental health struggle, the stigma is reduced. This is particularly the case when athletes use their platform to share the importance of tending to mental health. This is the commitment that Drew Robinson has made, and the San Francisco Giants have helped him make this his new-found career as a mental health advocate. Drew has an amazing story and he shares his struggles and triumphs on this episode of Unit3d.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. Bored in the House:Tempted to Use is Brian Simmons pick. Boredom, stress, anxiety and not having a time line for our next end goal can all be reasons that can lead to temptations to turn to drugs and and alcohol. But is it worth the cost? Dr. LaTisha Bader, Chief Clinical Officer for Women's Recovery, will speak about these temptations, ways to avoid the pitfalls and keep a focus on health, drawing from over 18 years of experience in the field of mental health, addiction and sport psychology.

During the months of June and July, the Unit3d team is taking a break. We have asked people close to the podcast to choose their favorite episode to air as a "ReUnit3d" during this time. Grind to a Fault is Dr. Tom Golightly's pick. We are all familiar with the “grind,” and working hard is an exalted characteristic. We live in a culture of “grind it out” where everything around us tells us that hard work is the ultimate path to success. However, this work harder culture does not give us much room for feeling good about taking time for ourselves to rest, recover, and recharge. Dr. Sonali Wason talks on Unit3d about the drawbacks of a work harder mindset and ways to rethink seeing rest as a key part of being productive.

We call summer a “break” but do we really know how to rest? Relaxing can be challenging for those who are typically very productive; its difficult to view rest times as productive. On this episode of Unit3d, Dr. Lee Dorpfeld of the University of South Florida shares great insight and tips for relaxing and recovering during times of break so we can recharge for the coming semester.

Taking the first step to contact a mental health professional when things aren't going well can be very difficult but it can start you down a new path toward hope and healing. University of Massachusetts field hockey player Lindsay Kilpatrick courageously took that step and changed the narrative of her story in a powerful way. At one time fearful because of the stigma that surrounds mental illness, she is now a mental health advocate and ambassador for Morgan's Message, changing the conversations on her campus. In this episode of Unit3d, Lindsey shares her story and the twists and turns that brought her to where she is now.

Throughout our life we all experience a number of transitions. Closing the chapter of playing collegiate sports can bring up identity struggles for many, as well as a feeling of being lost or unsure as to what’s next. In this episode of Unit3d, Dr. Bassey Akpan discusses the transition for athletes from collegiate sports into the next chapter and how being an athlete has offered preparation one may not realize.

Athletes are driven to succeed in their sport. This drive is often revered by many as an enviable trait; however, this drive can lead some to adopt a “whatever it takes” mentality. Disordered eating or eating disorders can be an outcome of this desire to do everything within one’s control to succeed. Rachael Steil has fought the battle to recover from an eating disorder and shares her powerful story in the book Running In Silence (2ndedition, 2020). She is currently working on a second book. Her inspirational story of recovery is one that can offer struggling athletes hope.

Being a student athlete is hard enough, but doing it all with a chronic illness? That’s what Mackenzie Fitzpatrick, a softball player for the University of Connecticut, struggled with as she battled to keep up a positive appearance despite suffering from depression. Having recognized how stigma kept her from getting all of the support she needed early in her struggle, she has become a mental health advocate fighting to end the stigma that surrounds mental illness, especially for student-athletes. Mackenzie shares her story and insights on this episode of Unit3d.This conversation with Mackenzie took place just days before JMU softball player, Lauren Bernett, took her life. Our thoughts are with Lauren’s teammates, coaches, friends and family. We hope Mackenzie’s story reaches those who are struggling and suffering in silence, afraid to reach out and ask for help. You are so needed, so loved, please don’t leave us.

We all care what others think of us, that is a normal part of life as a social creature. However, caring what other’s think is different than having fear around what others think and that distinction is important. When we fear judgment from others we can change our behavior to be less true to ourselves, censoring our true thoughts and actions. We also are vulnerable to internalizing what we believe other’s think of us, which can negatively impact our mental health. Dr. Brad Foltz discusses how to navigate the natural tendency to fear judgment from others and balance it with being our full authentic selves on this episode of Unit3d.

There has been a great push to encourage others to ask for help when help is needed. It sounds simple, but simple is not always easy. Asking for help is often something that people, especially athletes and men, have a great deal of difficulty doing as it requires vulnerability. Dr. Jamey Houle talks about the difficulties in asking for help, why it is so important for us to do, and ways to break through the reluctance on this episode of Unit3d.

Getting through the last two years of the Covid-19 pandemic and all that happened has been tough, but here we are in 2022! Things are getting back to some semblance of normalcy, but so many things are not the same. It’s important to pause and acknowledge these changes, as they have strongly impacted the student-athlete experience. Dr. Carolyn Davis, who works with athletes at the historically Black university, Tennessee State University, discusses many of the things we have lost during the pandemic and how to grieve these losses in order to move forward. Dr. Davis also highlights some of the unique challenges that face the African American community of college students.

Whenever we look back on the past we can see things from a different perspective and with knowledge of how things turn out. Often when we examine the past with the information we have in the present, we would have done things differently. But back then, we didn’t have all the information so we must know we did the best we could and have compassion for the way we handled the challenges of our lives. We cannot change the past, but we can encourage others to learn from our experiences and the insights we have gained. Former Idaho State University women’s tennis plater Tina Cvetkovic is currently coaching at IMG academy in Florida and has a lot of wisdom to share, learned from her journey through college athletics.

Confidence is a key pillar to good performance, however, we tend to give less thought to the role confidence plays in our mental health. Junior women’s soccer player for the University of Iowa, Sam Cary, understands the connection and has experienced the mental health challenges that come with trying to mute the inner voice that owns her abilities and strengths. She has a passion for mental health and eradicating the stigma that surrounds mental illness and is working on her campus to put together programming that will support her fellow student-athletes. On this episode of Unit3d, Sam shares some of her personal journey as well as insights she has had to why we must be unapologetically ourselves.

When we work in pursuit of a singular goal it can be easy to believe that if we achieve that one thing, everything after will be perfect. Steve Mesler, Olympic Gold medalist for USA bobsledding, worked toward the gold-medal goal for 10 years and achieved his dream. He found that winning feeling didn’t last. Steve talks about the mindset that helped him achieve so much and what he learned from the victory. He also highlights his new foundation, Classroom Champions, which pairs athlete-mentors with school children to help them learn skills to support success.

We are all familiar with the “grind,” and working hard is an exalted characteristic. We live in a culture of “grind it out” where everything around us tells us that hard work is the ultimate path to success. However, this work harder culture does not give us much room for feeling good about taking time for ourselves to rest, recover, and recharge. Dr. Sonali Wason talks on Unit3d about the drawbacks of a work harder mindset and ways to rethink seeing rest as a key part of being productive.

Athletes often have their identity wrapped up in who they are as a performer and see themselves as no more than what they do. Athletics Counselor at Ole Miss, Brian Simmons, LCSW can relate to this as he was an active duty Marine for 20 years before feeling “homeless” upon discharge. In this episode of Unit3d, Brian talks about how he felt waking up one day having had his identity stripped from him, how he found himself and a home, and how he now uses this to relate to and help support student athletes in finding who they are beyond their sport.

We all have a unique journey. Many times in life we find our passion through our experiences and adversity can help us carve out a path forward. Gabe Marks is one that found direction when he found himself experiencing anxiety, disappointment, and identity issues when his football career came to an end. The loss of his friend, Tyler Hilinski as well as other mental health struggles while playing football inspired Gabe to pursue a profession in mental health, helping others going through tough times and reducing the stigma that surrounds mental illness. Gabe shares with Unit3d how he is on a path to becoming a psychologist because of his experiences as an athlete.