by Dana Cavalea April 17, 2018

1 Comment

Hey Team-

Just finished my morning training session with one of my collegiate baseball players...Always a lot of fun...

Today, we were talking about performance anxiety and how to deal with the chronic stress that can occur from anticipation of negative outcomes...

Crazy right? Getting nuts over outcomes that may never happen??


Thinking about failing before you even begin playing? or before showing up to that meeting? 

But it is very real.

I went on to tell him (my player) how many people are dealing with performance related stress today because they are "plugged in" too long each day...

Many have abandoned fun, freedom, and play for working, grinding, and putting themselves to the grindstone for years at a time without a break...

I admitted to being a victim of this... traveling for years with the Yankees, building my businesses, and servicing/ consulting with high end, high expectation clients...

Your body and mind go into chronic flight/ fight mode.. and eventually you burn out.... 

Once the burn-out starts, you are then in a loop of questioning... 

Do I even love what I do?

Am I doing what I should be doing?

Am I healthy?

Why am I doing any of this?

Is there a book I can read, therapist I can see, coach I can hire to get me through?

But ironically enough, as on my way home from working with this client this AM, I heard a great acronym for overcoming stress... at least a great starting point.

H- Hungry, Am I Hungry? If so... eat high nutrient foods.. and you will feel better.

A-Angry, Am I Angry? If so, Why? Take a few 404 Tempo Breaths to Slow Down

L-Lonely, Am I Lonely? If so, Why? Am I disconnected from those around me? 

T-Tired, Ami I Tired? If so, Why? Did I sleep enough last night? last week?

Simple.. HALT.. this is the baseline of the human condition... and performance optimization... if these are out of balance and not in check.. you will feel like Holy Hell...

This is why I always preach about routine and consistency... that is what the best do...

Routine, if a good one, allows all your bases to be covered...

All high performers use routines..

When done long enough, routines take almost no thought.. and when you fall off the routine... you feel it!

So, take some time and do a personal inspection on how you are feeling... when you feel great, when you feel bad, and keep track.. 

Tracking provides data points of consistency or concern...

And if you are feeling terrible... 

Remember to H.A.L.T.




Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


January 28, 2023

Very easily this site will most likely irrefutably perhaps end up being popular including numerous weblogs individuals, in order to it’s persistent content pieces or possibly views.

Leave a comment

Also in The Champions Newsletter

I wanted to share this with you...
I wanted to share this with you...

by Dana Cavalea November 09, 2023 2694 Comments

Read More
What Does Your Personal Brand Say About You?
What Does Your Personal Brand Say About You?

by Dana Cavalea October 13, 2023 2035 Comments

Read More
11-Wins To Become a Champion...
11-Wins To Become a Champion...

by Dana Cavalea October 05, 2023 2443 Comments

Read More

Want to Know the 7 Surprising Things Ultra-Successful People Do Differently?