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Dr. Jess Garza • April 15, 2019

Embracing Change

“How do you know what you’re capable of if you don’t embrace the unknown?” – Esmeralda Santiago

Fear of the unknown can be paralyzing to some and change provides an unknown for many. If you are going through change right now, whether it is organizational or personal here are 5 helpful tips to help you navigate through it.


1. Understand that Change is going to happen. Change is a good thing. It means that you are moving forward and not being stagnant. Accepting that change is inevitably going to happen and learning to understand why is the first real hurdle to overcome with change.


2. Build a support system. Find people who are able to help you with the change. Look for someone who is able to learn new skills quickly that you can go to when you need help. Having someone to rely on during change helps to make the process a little easier.


3. Don’t second guess the situation/intuition. The powers that be have decided that this is the way it will be. Don’t constantly ask yourself “What if...” or “Focus on the unknown" instead focus on the present moment. Doing this sets mind on what is most important right now.


4. Keep Moving! No matter what happens, you are there for one reason. To do your job, love, care, teach, learn, etc. So keep working through the change process.


5. Have the Right Attitude – actions and attitude are everything. Focus on how you can help through the change, not how it is going to affect you.


Change can propel you to be more successful. It will provide you with opportunities to grow and expand

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TED TALK: How to avoid catching prickly emotions from other people

By Dr. Jess Garza • September 18, 2021
Difficult emotions can get under your skin if you're not careful. Sport and performance consultant Jessica Garza calls this the "jumping cholla effect," inspired by a sneaky kind of cactus that detaches and burrows its spines into unsuspecting passersby. In this empowering talk, she shares four mood-regulating strategies to help you gain self-awareness of your feelings, avoid catching other people's emotions and perform at your peak -- whatever the prickly situation may be.

Quick Tips to Keeping Athletes Ready In 2021

By Dr. Jess Garza • March 17, 2021
At this point, we are certain that we have no idea what's happening next. Fall sports have changed or moved to spring, athletes are sitting out, having to decide between sports, or forced into retirement. Regardless of the situation, there are a couple basic things we can do to take some semblance of control in the short-term. HAVE ATHLETES FOCUS ON GOALS IN SHORTER CHUNKS OF TIME When we set closer finish lines, we can: 1. Make more confident decisions 2. Adjust more easily Therefore, start with 30-Day increments for both you and your athletes. As things become more concrete it will be easier to forecast farther out. ENCOURAGE THOUGHTFUL ROUTINES The irony in this statement cannot be understated. We strive to create strong habits and yet it's our routines that create "autopilot". Autopilot is what will stop progress. Have athletes engage in routines that are thought provoking and intentional. A couple examples include: 1. Mindfulness and present focus 2. Celebrate and reflect on small wins each week (Great workouts, practice, daily activities) The best way to keep the program moving forward is to integrate best practices of psychology into your athletes day to day. These are just a couple examples of what that can look like to keep your athletes making progress and staying ready to pivot. #ultier #mindset #2021 #routines #thoughts #mindfulness #focus

Reframing Your Thoughts

By Dr. Jess Garza • December 21, 2020
Have you ever noticed how often the challenges we face also contains a blessing in disguise? It could be because life’s challenges usually seem like inconveniences in the moment, especially when they interrupt our plans, or get in the way of something we want to do. Isn’t that part of the reason we call them challenges? *** What challenge are you facing? One way to embrace challenges is by REFRAMING them. What if we could learn to see challenges as highly beneficial experiences, adventures in learning, or even as a blessing in disguise? The truth is, with the right mental attitude we can completely reframe the way we experience challenges. And asking the right questions is one of the most effective ways to do that. With a little practice we can come to view challenges as some of our most valuable life experiences.
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