Athletics, exercise, and physical health have made appearances in previous episodes. Specifically in episode 2 I talked with Benson Langat, who is an elite runner and therapist. Then in episodes 9 and 10, I talked with Zoe Rom, Associate Editor of Trail Runner Magazine and Lizzie Kasparek, registered dietician, respectively on running, body image, nutrition, and fitness. We wade back into these familiar waters again in this episode as I am joined by Amanda Cadwell. She is a professional mental health therapist with a specialization in sport and performance psychology. I love it when I am able to bring multiple passions into one conversation and that is exactly what Amanda and I were able to do throughout this chat. Amanda is an athlete herself, playing team sports throughout her youth, culminating with playing collegiate fastpitch softball. Now she is a coach for her daughters softball team and continues to push herself athletically through weightlifting. She recently completed her specialized training in sport psychology and has begun working with athletes to support their mental health and improve their performance. Amanda emphasizes the importance of focusing on purpose and process in sport and in life. She shares specific tools that she uses with athletes to manage the stress of performance and stay focused. Whether fitness and athletics occupy a large or small space in your life, Amanda shares many valuable insights and approaches to Sharpen Your Mental Game.

Notes from Episode 20

Why Zebras Don’t Get Ulcers by Robert Sapolsky https://g.co/kgs/uRVTG4

Psychology in Sports Coaching by Adams Nicholls https://www.amazon.com/Psychology-Sports-Coaching-Theory-Practice/dp/1138701874 

The Well Mind Podcast email: [email protected]

Join me in welcoming Ed Frey to the Well Mind community. The Well Mind Podcast is a space for meaningful conversations about a broad range of wellness related topics. In this episode, that topic is forgiveness. Forgiveness is an incredibly important practice that supports our relational, emotional, and spiritual health. So if that’s the case, then why is it so hard for us to apply forgiveness after we’ve been hurt? And why do we struggle with persistent, harsh, and critical self-talk when we’ve messed up or fallen short. It often comes from a misunderstanding about what forgiveness is and what forgiveness isn’t. Throughout this conversation Ed beautifully articulates the work of forgiveness and reconciliation in our relationship with God, with one another, and within ourselves. Ed is a pastor and professional counselor and brings tremendous depth to the conversation. I had a great time with Ed in this episode and found his words to be of tremendous comfort and filled with grace. He has such a compassionate heart and it’s a joy to share this episode with you.

Notes from Episode 19

Dying to Live: The Power of Forgiveness by Harold Senkbeil: https://www.cph.org/p-305-Dying-to-Live-The-Power-of-Forgiveness.aspx

Just Words by Jacob Preus: https://www.cph.org/p-359-Just-Words.aspx

The Problem of Suffering by Gregory Schulz: https://g.co/kgs/SEnRie

The Well Mind Podcast email: [email protected]

In this episode, we venture into new territory. If you’ve listened to previous episodes, you know that much of our conversations on the podcast are focused on different aspects of personal wellness. I take us in a different direction with this one. I’ve invited epidemiologist and public health expert Dr. Jason Paltzer to join me for this conversation. Jason is a faculty at Baylor University in Waco, TX and has spent over 6 years working in public health in the country of Zambia. We talk about his work in faith based organizations serving communities in central Africa and his decision to pursue and develop research on public health in developing countries. We dive into the difficult issues of alcohol abuse and addiction from a public health perspective. Jason also shares his hope and vision for the development of an institute devoted to carrying out rigorous research to inform the community services being provided to support people in both urban and rural communities. I had a great time chatting with Jason and am so appreciative of the perspective he brings to understanding wellness through the lens of community health.

Notes from Episode 17

Dr. Jason Paltzer email: [email protected]

LinkedIn: https://www.linkedin.com/in/jasonpaltzer/

Christian Journal for Global Health: www.CJGH.org

Best Practices in Global Health Missions: www.bpghm.org

Global CHE Network: www.chenetwork.org

The Well Mind Podcast email: [email protected]

The Well Mind welcomes Dr. Jennifer Londgren back to the podcast for episode 16. I asked Jenna back into the studio to reflect back on the past year with me and talk through our experiences with a growth mindset. I selected a number of questions for us to work through in our discussion. The result is a very personal hour discussing themes and topics related to failure, gratitude, letting go, and setting purpose and intention for the future. Jenna is a wonderful human being, filled with passion, wisdom, and joy. She shares some timely insights on how to impact our lived experience by attending to our state, strategy, and story.

Questions from Episode 16

What is present for me now in this moment?

What or who am I grateful for?

What is meaningful for me now?

What was challenging or painful for me in the past year?

What personal values or sense of purpose have emerged in the past year?

Over the past year, what have you let go of?

How are you going to make the next year matter?

It was a blast hosting the first LIVE episode of The Well Mind Podcast! I welcomed three mental health professionals that currently serve as counselors for students at Bethany Lutheran College. In an effort to directly address the contemporary challenges that college students are facing, I asked listeners and students from three different campuses here in southern Minnesota to submit their wellness related questions in advance of the show. We answered questions and discussed topics ranging from time management and productivity, social media use and its impact on our mental wellbeing, to skills for improving your adaptive coping in the pandemic, dealing with depression and isolation, and getting better sleep. The guests offer a positive perspective, compassionate encouragement, and an abundance of tools and techniques to improve and sustain your wellness through these unprecedented times.

Roundtable members: Deneal Sperle, MS, LPC; Joseph Lundsten, MA; Ashley Guthmiller, Graduate Intern.

Resources

Bethany Lutheran College Counseling Website: https://blc.edu/campus-life/campus-services/counseling-services/personal-counseling-services/

The Well Mind welcomes Chaplain Don Moldstad to episode 14 of the podcast. Keeping with the family and relationship focus again this episode, I visit with Chaplain Moldstad on the work he does with couples preparing for a life together in marriage. He serves as the campus Chaplain here at Bethany Lutheran College and often works with couples through premarital counseling. We explore the good and bad foundations for marriage and how these shape the development of trust, intimacy, and commitment throughout the partnership. Don brings a wealth of personal and professional experience to the conversation and shares thoughtful reflections on strengthening the marriage bond.

References from Episode 13

Prepare and Enrich: https://www.prepare-enrich.com/

5 Love Languages: https://www.5lovelanguages.com/

Love and Respect: https://www.loveandrespect.com/

Post-Christian by Gene Veith: https://g.co/kgs/XozrY6

Email for the Well Mind Podcast: [email protected]

The Well Mind welcomes Dr. Mark Paustian to episode 12 of the podcast. I am thrilled to introduce Mark to the Well Mind community. He is one of those people that immediately communicates trust and compassion simply through his presence in conversation. He has been a formative mentor for me and we talk about the way our paths have been interwoven through the years. We take an intimate and vulnerable dive into the experiences of providing soul care in our careers and relationships. Mark continues to mentor students through his role as a college professor of interpersonal communication, preaching, and apologetics. He served as a parish pastor for many years and draws on his wealth of knowledge and experience in serving people throughout our discussion. We explore themes and topics of hope, comfort, acceptance, suffering, anxiety, social connectedness, community, and purpose.

References from Episode 12

Mark Paustian https://mlc-wels.edu/directory/name/mark-paustian/

Where Two or Three https://podcasts.apple.com/us/podcast/where-two-or-three/id1459281433

Prepared to Answer Set https://online.nph.net/prepared-to-answerset.html

Viktor Fankl https://g.co/kgs/Q1DkVB

The Reason for God by TImothy Keller https://g.co/kgs/ob4Vp7

A Glorious Ruin by Tullian Tchividjian https://g.co/kgs/m4a7BJ

Human Communication as Narration by Walter Fisher https://g.co/kgs/i8VFhM

Welcome to The Well Mind Podcast. I’m your host Dr. Ben Kohls. This is episode number 11 and the first solo show for me. Today’s topics have been and continue to be critically important to me. As a mental health counselor, I am constantly trying to understand how people can persist, learn, and grow in the face of adversity. This has led me to seek out as much knowledge as possible about resiliency and apply that knowledge in the counseling room, supervision, and educational presentations. I have focused specifically on resiliency with those in education and helping fields. This includes my work with nurses, physicians, social workers, counselors, pastors, and teachers. Yet, caregiving is not exclusively a professional role, but is often a personal role that we take on at specific times in life. These moments can include caring for an aging parent or sibling, raising a child with special needs, or supporting a spouse with a chronic physical or psychological condition. Regardless of whether that caregiving is personal or professional, it is compassionate work that requires a great deal of empathy from us. In this episode we will focus our time together on deepening your understanding of compassion fatigue resilience. I’ve also dedicated a portion of this episode to talk specifically about mindfulness and how this form of self-care can further promote your resilience. All of the skills and resources that I reference in the show are linked in the show notes that you can find through the app you use to listen to the podcast.

References from Episode 11

Ludick and Figley article on Compassion Fatigue Resilience https://psycnet.apa.org/fulltext/2016-53576-001.html

Life Stress Test https://www.compassionfatigue.org/pages/lifestresstest.pdf

How stressed are you? https://psychcentral.com/quizzes/stress-test/

Self-Care Assessment https://www.therapistaid.com/worksheets/self-care-assessment.pdf