🧠 Hello Trauma: Dr. Hillary Cauthen on How Trauma Affects Athletic Performance & Mental Health

"Coming forward and standing up for yourself is the most astonishing act of bravery. Refusing to go quietly, asserting one's right to safety takes courage that people who haven't experienced any trauma can barely imagine. What heroes do is so simple, yet so rare. They say, 'Stop, this is not right. This is not okay. And I won't stand by and do nothing.'" - Dr. Hillary Cauthen

🎙️ Episode Highlights

In this powerful episode, we sit down with Dr. Hillary Cauthen, clinical sports psychologist and author of "Hello Trauma, Our Invisible Teammate."

Dr. Cauthen shares her expertise on understanding trauma's impact on performance, developing resilience, and creating a culture that champions growth and healing.

⏱️ Time Stamps

00:45 - Introduction to Dr. Hillary Cauthen - clinical sports psychologist, author, podcaster, and mom of four

02:15 - Dr. Hillary's journey from athlete to sports psychology - moving to Maine and recognizing the need for specialized mental performance coaching

05:20 - Defining trauma as a physiological response that our brain makes meaning of

06:30 - The prevalence of trauma - 70% of adults have experienced trauma (reported cases only)

08:45 - Different trauma responses and how they impact recovery

10:35 - The three ways people deal with trauma: minimizer, enabler, and moral authority

14:20 - Seven steps to dealing with trauma

15:10 - Step 1: Acknowledge that something happened

16:15 - Step 2: Seek feedback and consult experts

17:20 - Step 3: Conduct conversations with care with everyone involved

18:30 - Step 4: Ask people what they need instead of assuming

20:15 - Step 5: Create a plan of action together

21:00 - Step 6: Discuss action steps and keep each other updated

22:10 - The power of hope in the healing process

22:45 - Emotional hygiene and the importance of mental wellness check-ins

24:30 - Balancing empathetic engagement with accountable action

26:45 - The difference between culture and climate in organizations

28:20 - The importance of finding people doing high-level work and learning from them

31:10 - The power of journaling for mental health and clarity

36:40 - Questions to ask yourself: "What is my role right now?" and "What's the one thing I need to do?"

39:30 - Share Your Secrets: How Dr. Hillary recharges (music, naps, bubble baths)

42:00 - The power of napping for performance enhancement

43:50 - Book recommendation: "The Tao of Pooh"

44:30 - One lesson to take away: "Be a good human and have empathy"

45:10 - If Dr. Hillary could spend a day with anyone: her grandfather

46:30 - Dr. Hillary's tattoo: "My heart is your heart, your heart is my heart"

👩‍⚕️ About Dr. Hillary Cauthen

Dr. Hillary Cauthen is a clinical sports psychologist based in Austin, Texas. She works on the continuum of care for high performers from Olympic athletes and NFL Players, from those struggling with mental health symptoms to those seeking performance optimization. As a former Division 1 college track athlete and TEDx speaker she brings personal experience to her approach to mental health and performance.

Dr. Cauthen leads a practice with seven other practitioners, working with teams, individual athletes, and the community to help them thrive. Beyond her clinical work, she's an author, podcaster, mom of four, and self-described "avid coffee drinker and nap taker."

💡 Key Insights from the Episode

🔍 Understanding Trauma

Dr. Cauthen defines trauma not as "big T" or "little t" events, but as a physiological response that occurs when our brain makes meaning of an experience. This framework removes judgment and allows us to recognize that trauma can stem from various experiences, from injuries to job loss.

🔄 The Three Responses to Trauma

1. The Minimizer: Pretends it didn't happen or isn't that bad
2. The Enabler: Takes blame or responsibility for the traumatic event
3. The Moral Authority: Recognizes something happened and advocates for healing

🧩 Seven Steps for Dealing with Trauma

1. Acknowledge that something happened
2. Seek feedback and consult experts
3. Conduct conversations with care with everyone involved
4. Ask people what they need
5. Create a plan of action together
6. Discuss action steps and implement them, keeping each other updated
7. Hope is part of the healing process

🌟 Practical Wisdom

• Journaling: 5 minutes a day can change neurological patterns
• Mental check-ins: Advocating for regular emotional hygiene
• Present focus: Ask "What's my role right now?" and "What's the one thing I need to do?"
• Empathetic engagement: Balance care with accountability

🔗 Connect with Dr. Hillary Cauthen

• Instagram: @DrC_Mindset
• Website: txopps.com
• Book: Hello Trauma
• TEDx Talk: Toxicity of Sport Culture on Athletes’ Mental Health

"Life is Built, Not Born."

© 2025 Joe Ciccarone - Built Not Born Podcast. All rights reserved. "Hello Trauma, Our Invisible Teammate" by Dr. Hillary Cauthen is available on Amazon and everywhere books are sold.