Understanding Stress

Part One of an Ongoing Series

Through the world travels of the Good Athlete Project, we have noticed one underlying constant in the desires of most people: less stress. It takes different forms and we name it different things, but it consistently looms heavy in the minds of many… stress about work, family, performance in a variety of fields. To have “less stress” is an understandable desire, but a misguided one. Instead, let’s learn to thrive in the presence of potential stress and grow from those experiences.

We would all benefit from reframing and destigmatizing the word stress, and understanding it not as the state of being overwhelmed, but as a necessary component of growth, inextricably intertwined with our success.

Stress is a signal-response mechanism that allows us to exist within the demands of our environment. We need it. The negative relationship we have to the word refers in actuality to chronic stress, which is the real culprit behind much of our pain, and should be avoided. Strategies exist to avoid chronic stress. In order to utilize those strategies, and understand the difference between stress quality and stress quantity (how many potential stressors you have in your life, versus how good/bad they are) we should take a moment to understand exactly what it is we’re talking about.

Photo Credit: ADRIAN DENNIS/AFP/Getty Images

There are three primary systems in the body which coordinate to manage stress: the voluntary nervous system, the autonomic nervous system, and the neuroendocrine system. The voluntary nervous system is the most obvious. It controls conscious movement. It’s the one filtered through the primary motor cortex of the brain and sends commands to the body. Decide to lift your cup of coffee, then do, then thank this system. It gets you where you want to go.

We would all benefit from reframing and destigmatizing the word stress, and understanding it not as the state of being overwhelmed, but as a necessary component of growth, inextricably intertwined with our success.

The autonomic nervous system is slightly more complex and comprised of two parts: the sympathetic and parasympathetic systems.

The sympathetic nervous system is responsible for what we commonly refer to as “fight or flight” responses. It preps the body to respond to demanding stressors without conscious awareness. When you walk into a packed stadium for a championship game and the hairs on your neck stand up, this is why. In the presence of a significant obstacle or threat, your heart rate will increase alongside the rate of your breathing, and your pupils will dilate so you can more accurately perceive potential threats. Glucose levels in your bloodstream will elevate so that muscles, should you be called upon to use them, will have quick and easy access to fuel. Without this stress response, our ancestors would have been eaten many years ago. You – we – wouldn’t have the opportunity to exist (and complain about the stress in our lives).

The parasympathetic nervous system more generously refers to the series of “rest and digest” responses. It is the counterbalance to the sympathetic nervous system. Among other necessary functions (like eliminating waste, reproducing, and repair/create tissue), this is the state in which you recover from the demands of your “fight or flight” actions. Here your heart rate drops, respiration slows to a comfortable pace, and pupil dilation returns to normal. These two systems work like a seesaw, when one is up, the other downregulates, and vice versa. When the human system is functioning well, they balance each other out.

The third system, the neuroendocrine system, works in concert with the others. It produces the hormones – namely, cortisol and adrenaline – which prepare our bodies to manage obstacles and threats. Cortisol has the ability to increase glycogenesis, providing fuel for our skeletal muscular system. It also stimulates brain activation and use of our senses. Adrenaline increases heartrate, blood pressure, and expands air passages, among other performance enhancing functions. When the sympathetic nervous system is activated, these are the hormones it pairs up with in order to meet the demands of a situation.

They are necessary. They are the reason we survive as a species.

[Stress is] necessary. [It is] the reason we survive as a species.

But there is a cost. Every ounce of energy expended produces equivalent exhaust. There is a conversion, a remainder. Think of the exhaust coming out of the tailpipe of a car – that’s what’s left over when fuel has been converted into the energy which propels the vehicle. If a car continually burned fuel but didn’t release exhaust, think of the damage it would do, building up within the vehicle and polluting the system. That’s the problem with modern stress.


We no longer live in an environment where fending off the occasional predator or tracking down the week’s feast is the main priority. We live in an environment designed to hijack our attention and retain it through a barrage of stimuli which keep our pupils slightly dilated, our heart rate slightly elevated, our blood sugar levels at a slight increase. Our environment keeps us slightly stressed, always.

Add chronic stress to significant societal disregard for rest and recovery, and we have a problem. Consider that for a moment. How well do you sleep? For how long, on average? Do you take time to consciously recover from the stressors in your life?

Odds are against it. Americans have been sleeping fewer and fewer hours per night over recent years, down one full hour since the 1940s, to a measly 6.8 hours per night. The CDC recommends 7-9 hours for adults which makes us, on average, a sleep-deprived nation (more on the value of sleep in later articles). Sleep deprivation makes accurate assessment of work, relationships, and other potential stressors far more difficult.

So perhaps it is not the amount of stress in our lives, but our perception of the quality of that stress due, in part, to the way we do or don’t relax. In other words, it is not our overactive sympathetic nervous system, but the lack of balance between sympathetic and parasympathetic systems. Again, not too much stress, but too much chronic activation of “fight or flight” which tamps down the activation of “rest and digest”.

Instead of “less stress”, we should aim for more balance.

A range of strategies will be released in an upcoming series of articles. Today’s performance strategy is simple: work to understand.


Performance Strategy: Work to Understand.

We cannot solve a problem of which we are unaware. Moreover, once we are aware of a problem, accurate assessment becomes immediately important. An easy way to imagine this is through the splinter metaphor. If you have pain in your hand, the first step to solving this problem is the recognition of the pain. The second step would be identifying the splinter as the source of the pain. If you misattribute the pain to dry skin, then your “remedy” might be applying moisturizer. Feedback in the form of continued pain would tell you that your strategy, though well-intended, was ineffective. Only through accurate identification of the problem, the splinter, can you take steps to removing the splinter, keeping clean hands to prevent infection, and ultimately solving the problem. But before you solve it, you have to understand it.

So as you Work to Understand stressors in your life, try this method:

  • 1. Identify the Need
    • What are you thinking and feeling – do you feel overwhelmed? Are you in a state of chronic stress? Might be time to take action and improve your situation.
  • 2. Assess the Situation
    • What are the sources of this pain? Write them down. Whether it’s work, bills, other people or a combination of sources, it’s important to be as explicit and honest as possible about what’s actually going on in your unique situation.
  • 3. Identify the Source of the Problem
    • Be honest. Is your co-worker actually the worst person you know? Do they really have no clue what’s going on and you can’t understand why your boss hired them? Perhaps your negative interactions are the result of a system of complicated, overlapping factors. What of those factors can you control? Are you discounting your personal wellness in hopes of workplace success while unknowingly making workplace relationships more difficult? You’d be surprised how often that is the case.
  • 4. Attempt a Solution
    • Spend a week prioritizing your nutrition. Or physical exercise. Or sleep. Or mindfulness. Based on what you have identified as the source of the problem, give something a shot and stick to it.
  • 5. Create a Feedback Loop
    • Did your attempted solution work? If so, great, move on to the next challenge or opportunity in your life. If not, return to one of the previous steps and see where you went wrong. Did the solution not solve the problem? Try another solution. Did you inaccurately assess the problem? Reconsider the situation and try again. Listen to the feedback.

If the feedback after your attempted solution does not address the identified need, try again. Keep trying. Diligent practice within this model will eventually lead to a desirable result.

When we identify external stressors like a co-worker, too much homework, or an overburdened schedule as sources of our stress, then we hope and hope and hope for less of it, then we will never have the proper, manageable amount of it. Rather, let’s take a close look at the way we interact with stress, and our role in not only reducing it but actively recovering from that which we have.

Try it. With this model, the effectiveness of your actions will improve, just by doing the work of accurately understanding.

Nick Alfieri: Unicorn

The question has plagued early-20-somethings since the dawn of time: after college, what? You are qualified, cultured, and finally credentialed – the world is at your fingertips – it’s a state of incredible potential, laden with uncertainty. Should you embrace your youth and follow your passion? Should you buckle down and get a job? Nick Alfieri did both. He became a Unicorn.

It started routinely enough. He played college football at Georgetown University, where he studied hard and stood out on the field. Nick was named team captain as a senior and is still the third all-time leading tackler in Hoya history. After graduating, he entered the prestigious film school at USC as a graduate student. A year in grad school made him antsy. Though he had a great time in southern California, exploring his artistic inclinations, he desperately missed playing football. He still had what many post-career athletes refer to as “the itch” – he wasn’t quite ready to be done.

Enter the Unicorn. The NFL wasn’t knocking down his door, so Alfieri took his talents overseas. All the way to Germany. Nick is now the starting middle linebacker for the Schwabisch Hall Unicorns. You may not heard of them, but the Germans have. The ‘Corns won the German League National Championship last year, and finished as the top ranked team in all of Europe.

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Their success is unquestioned, but Nick insists that it’s all about the experience. Schwabisch Hall is a town of approximately 39,000, located in southern Germany and founded prior to 1280. It’s an ancient city, by American standards, and the architecture reflects its rich history. Subscribe to Nick’s YouTube channel to see more of the town, and catch glimpses into the life of an American football player in Europe.

He notes that it is the passion of the locals that has invigorated his love for the game. Though there are a few Americans who have taken similar leaps of faith following their collegiate careers, the bulk of the American football rosters in Europe are comprised of Europeans. Americans are distinguished from the rest, wearing green letter As on their jerseys and helmets, since a team is only allowed 3 on the field at any given time. Nick’s teammates do not go through the grind of a football season for money or fame, they do it because they love to play.

Oftentimes, our behaviors match our motivations. In this way the modern sports landscape, especially at the professional and top-tier college level, can be disheartening. It seems as though many are more concerned about their next contract than their teams. And there’s no judgement from our end, football is a rough game and a player has every right – a duty, even – to take care of himself and his family. It’s his job. His livelihood. But that’s exactly the point. When the game becomes a profession, it changes.

The Unicorns play for each other, and for the love of the game. It’s refreshing in its purity. It’s how sports were meant to be – how football was meant to be – and Nick Alfieri is living it, tucked into an ancient city replete with Gothic architecture lining the River Kocher, and schnitzel on every corner.

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Whatever happens next, Nick says he has had experiences over the past few years which have opened up the world in a variety of ways. He has seen the world, made connections, and colored his worldview to a point where the idea of “outcome” is clearly second to the process of exploring, of living his best life.

Recently, Nick took over the story on our Instagram feed and gave the Good Athlete Project family some sound advice: “in order to be successful long term you have to fall in love with the process.” He went on to acknowledge that “every single game is precious. Every single game is an opportunity to improve.” It’s an approach we subscribe to fully. It works for us, and it works for the Unicorns, who are currently undefeated and heading back to the German National Championship game.

If you read this soon enough, clink this link to stream the championship game between the Schwabisch Hall Unicorns and the Frankfurt Universe. It’ll be epic.

And be sure to check out Nick on social media and on his YouTube channel. Though he’s still not sure what he wants to do with his “real life”, what happens up until that point is a story you won’t want to miss.



The Power of Support

I was walking up to the platform when I heard my dad’s gravelly encouragement. “Give em hell, Jimbo!” I was on my third squat attempt – I had missed the first two, so if I didn’t successfully complete the rep, I would be out of chances, and out of the meet. Months of obsessive training would be lost.

I trained differently for this meet than any of my previous competitions. Powerlifting always happened alongside my football training, and at this point in my career I was in the process of switching positions, which included a thirty pound weight shed in about three months. As a coach, I would never recommend someone try it. As a player, I had made the decision to switch from defensive line to linebacker and needed to get down to 240. Hoping to lose weight while maintaining strength, I signed up to compete in the 242lb division. Without the assistance of drugs and with very minimal supplementation (protein powder, fish oil, and multivitamins), I set some ambitious goals for myself and got to work. I lifted daily, added low impact cardio to burn some extra calories (mostly rowing and elliptical intervals), changed my diet to ensure whatever calories were coming in were from foods with high nutrient density, and limited those calories appropriately. The process worked, but by the last few weeks I was hungry. And cranky. It was a real grind, packed into a short timeline, but by the day of the meet, I felt ready.

My squat opener was 500 pounds. Nothing for me at that point in my career. It was the number I would do once or twice at the end of my working sets to be sure I could achieve competition quality depth even when tired. For my first attempt, I went down and up comfortably. Too comfortably. I got two red lights (out of three, signaling a missed attempt) for opening up my fingers on the way up. I didn’t even realize I had done it. Too comfortable. Sometimes comfort makes you lazy. It wasn’t a terribly big deal, since I had two more opportunities, but I had spent energy (which I had less of since limiting my calories to make weight) and still wasn’t “in” the meet since I didn’t have a score. After the miss I went to the scorer’s table and asked for the same weight on attempt number two, just to be sure. No big deal, I thought.

Between attempts my thoughts got the better of me. I started to wonder if I should have increased the weight for my next lift. By sticking to 500, I would have to make a big jump on my third attempt to move toward my goal. I wanted to win a State Championship. I noticed that my numbers were in range a few weeks into my training, and the closer I got to the meet, the more confident I became with the possibility of achieving them. Let me clarify what I mean by “State Champion”. Technically, winning the State Meet I was competing in would have brought some claim to that title, but for me that wasn’t enough. With powerlifting, you never know who, or how many people, will show up in your division. If only two other people showed up to compete in the 242lb weight class, Junior Division, drug free unequipped, then I didn’t feel super comfortable calling myself a State Champion. Were that to happen, I’d be grateful to collect a first place medal, but “State Champion” felt like too much of a stretch. So I set a bigger goal. To earn that title, I would have to beat the current State Record Total for my division. The current record for all three lifts (best single-meet combination of squat, bench, and deadlift) was what I would be aiming for. My lifts were planned out to do so, and now I was behind schedule. Being behind schedule made me think of the all the work I had done to arrive at that moment, including the disciplined diet, the soreness, the crankiness, the arguments I’d had with close friends and family, missed social opportunities and other experiences I had willingly sacrificed to achieve this goal. Anxious thoughts flooded in and before I knew it, my name was being called. “Davis is the lifter, please load the bar to 500 pounds.”

I missed.

It was the most vivid and explicit example in my life of mind undercutting matter. To this day, I’m upset with myself. I remember the weak feeling in my legs and, had I told this story as a younger and prouder man, I might have blamed it of my caloric deficit and overtraining, only to tell the valiant story of how I overcame such an obstacle. But that’s not the full truth. The full truth is that I was soft on that rep. Mentally weak. I let my worries overtake me and I didn’t perform. My legs were tired, but they were fine. I just missed. Once again I asked the woman at the scorer’s table for the same weight. Forget a State Championship – if I didn’t get it, the meet would have been over for me. I didn’t go back to sit with the other lifters. I went out into the hall to get my head right. Then I went to say hi to my dad. He had been there since early in the morning, and would stay all day. I explained the stakes to him. “Wait, what about the other lifts?” he asked. I told him I would not get a shot at them if I was not able to successfully complete a squat. He was devastated. Sincerely, I think he took it harder than I did, but he sprang into action. “What do you need? Want some food? I have a Snickers!”

That was all I needed to hear. He cared so much. It was so genuine and clear, and I was newly empowered. That’s how my dad has always supported me. He doesn’t always know what to say, or what to do, and I cannot recite any of his advice except for, don’t lie, cheat, or steal, but he has always been there for me. He has an incredible knack for showing up. If his kids are playing a sport or performing in some way, he’ll be there. He does not like the spotlight so he will probably be behind the scenes somewhere, taking pictures or bragging about his kids during a smoke break. And he’ll probably cry, because he’s a sensitive old guy who loves his kids. Anyway, that was exactly the support I needed to kick myself in the ass. I remember the song I played in my headphones immediately after: What it is to Burn, by a band called Finch. I waited for my name to be called and the bar to be loaded, then I approached.

“Give em hell, Jimbo!”

It was the same encouragement he gave me before football games. It was a battle cry of sorts, his way of encouraging to give my opponents all I had, that that would be more than enough. He knew how hard I had worked and all the strength I had built – he was telling me to unleash it. I did. I got the lift to the cheers of a generous audience. Then I hit my bench numbers. Then I hid a deadlift personal record. By the end of the day I had taken first in my division, won the State Championship, and was named Lifter of the Meet. Somewhere in a box at my parents’ house there is a picture of me with posing with those trophies alongside David Oyler, the 6’5” 430lb meet director who had just been named to the N.A.S.A. Powerlifting Hall of Fame. My dad was behind the camera.

The lesson is simple, I guess. Even in powerlifting, when it feels like you’re one-on-one against the bar, you’re not alone. Regardless of the arena, we only get where we’re going with support. Even if that support is subtle. And if the support we receive is subtle, we might all accomplish more if we did the careful work of being open to it, and grateful for it.


originally published on Elite FTS