Jiu Jitsu and Emotional Triggers

Brazilian Jiu Jitsu (BJJ) is a popular martial art known for its emphasis on grappling and ground fighting techniques. While many practitioners enjoy the physical and mental benefits of Jiu Jitsu, it’s crucial to acknowledge that the sport can be emotionally triggering for some individuals.

I’ve been training for over four years and almost always leave Jiu Jitsu feeling better than I did before I stepped on the mats, but that wasn’t always the case. There were times when training made me feel sad because I was getting submitted by everyone or not performing as well as I felt like I should be. There were other times when I came to class emotionally exhausted in hopes that Jiu Jitsu would change my mood only to leave feeling worse. Luckily those times seem to be in the past as I believe I had matured as a person and as a Jiu Jitsu practitioner.

However I have witnessed my fair share of people having breakdowns on the mats. I’ve seen people cry in frustration, yell in anger or disappointment or have a panic attack due to some unknown trigger. One comment from a fellow practitioner sheds light on this reality:

“I cry when I have to roll or immediately after. I don’t exactly know why. What I do know is I feel frustrated during, lock up my breath, lose every one of the few skills I do have, and then when it’s over am holding back tears during line up. I need some help. I don’t want this to keep happening.”

Understanding Emotional Triggers in Jiu Jitsu

Jiu Jitsu’s intense physical and mental demands can evoke a wide range of emotions in its practitioners. For some, the sport may trigger feelings of vulnerability, fear, and frustration, which can be challenging to cope with. Emotional triggers may stem from various sources, such as past traumas, performance anxiety, or a fear of failure. It’s essential to recognize and address these triggers to ensure a healthy and positive experience in Jiu Jitsu.

Addressing Emotional Triggers in Jiu Jitsu

  1. Identifying triggers: Begin by recognizing and understanding the emotions and situations that trigger you. Reflect on your feelings and experiences to identify patterns and specific aspects of Jiu Jitsu that may be causing emotional distress.
  2. Communicating with instructors: Inform your coach or instructors about your emotional triggers, and work together to develop strategies to minimize their impact. They can provide guidance and support, and may be able to modify training methods to accommodate your needs.
  3. Establishing boundaries: Set personal boundaries and communicate them clearly to your training partners. Be upfront about your comfort levels, and ensure that your partners respect your limits to create a safe and supportive training environment.
  4. Seeking professional help: If you find that emotional triggers in Jiu Jitsu are significantly impacting your mental health, consider seeking professional help from a therapist or counselor. They can provide valuable guidance and coping strategies to address your triggers and help you navigate the challenges of Jiu Jitsu.
  5. Building a support network: Connect with fellow practitioners who understand and empathize with your emotional challenges. Sharing your experiences and supporting one another can help you cope with triggers and foster a more positive and inclusive Jiu Jitsu community.
  6. Self-care: Prioritize self-care and ensure that you’re taking care of your mental health outside of Jiu Jitsu. Engage in activities that promote relaxation, such as meditation, yoga, or spending time in nature. Maintaining a healthy work-life balance is crucial for overall well-being.

Conclusion

The emotional triggers that Jiu Jitsu can provoke should not be overlooked. By identifying and addressing these triggers, practitioners can foster a healthier and more supportive environment for themselves and their peers. It’s essential to be patient with yourself, communicate openly with instructors and training partners, and prioritize self-care to maintain a healthy relationship with Jiu Jitsu. Ultimately, addressing and managing emotional triggers will not only benefit your mental health but also contribute to a more inclusive and understanding Jiu Jitsu community.

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Author: Torey C. Richards, LMHC

I'm a passionate Behavioral Scientist, a Licensed Mental Health Counselor, and a Certified Clinical Trauma Professional based Florida. I've dedicated my career to unmasking the complexities of human behavior, mental health, and substance abuse. My journey in this fascinating field has led me to work extensively with a diverse range of individuals – from those grappling with chronic mental illness to others navigating the trials of daily life. The opportunity to study the nuances of people's thoughts, feelings, and behaviors has been enlightening and truly rewarding. Moreover, guiding people towards transformational changes that break down barriers in their lives is a fulfilling mission I carry with me every day. Currently, I work at a level one trauma center with patients who have suffered unfortunate traumas that include everything from car accidents to shootings and burn injuries. Previously, I held the reins as the Director of Mental Health at a county jail for 8 years, a challenging yet fulfilling role that offered unique insights into criminal justice and mental health. Additionally, I mentor the next generation of mental health professionals as a qualified supervisor for interns seeking licensure, continuously inspired by their commitment and ambition. Beyond my professional endeavors, I'm a Jiu Jitsu practitioner, an avid reader and writer. I hope you'll join me on this voyage of discovery.

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