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.

Tackling Competition Anxiety: Finding Calm in the Eye of the Storm

Every time I sign up for a competition, I immediately become anxious. That anxiety only increases the closer I get to competition day and builds up to the point that there have been times I thought I would pass out before I even made it to the competition that day. Thankfully that has never happened.

That’s part of the beauty of competition. Pushing yourself beyond your comfort zone even when every fiber of your being is telling you not to do it. Chances are that the opponent standing across from you is going through the exact same thing.

The fluttering in the stomach, the rapid heartbeat, the sweaty palms – these are familiar sensations for many athletes preparing to compete. For Jiu Jitsu practitioners, the intimate, strategic nature of the sport can amplify these feelings, making competition anxiety a formidable opponent even before stepping on the mat. Recognizing and effectively managing this anxiety is one key for optimal performance.

Understanding Competition Anxiety

At its core, competition anxiety stems from fear – fear of failure, judgment, or even success. It’s the body’s natural response, gearing up to face a perceived threat. However, when unchecked, it can cloud judgment, hamper decision-making, and hinder performance.

A. Physical Symptoms: Increased heart rate, rapid breathing, nausea, and dizziness.
B. Psychological Symptoms: Doubt, hyper-awareness, loss of focus, and intrusive thoughts.

Root Causes of Anxiety in BJJ Competitions

  1. Fear of Public Failure: With spectators watching, not to mention your teammates, coaches, friends and even family members, there’s pressure to succeed, making the fear of public embarrassment a significant stressor.
  2. High Expectations: Whether self-imposed or from peers and coaches, high expectations can be paralyzing.
  3. Mental Stakes: Competitions can feel like a direct reflection of our skills, self-worth, and months of training, amplifying the pressure.
  4. Unpreparedness: A lack of preparation, physically or mentally, can spike anxiety levels.

Strategies for Alleviating Competition Anxiety

A. Embrace the Anxiety

  • Recognize that some level of anxiety is beneficial. It sharpens reflexes and enhances focus. Instead of trying to eliminate it, try harnessing it. Remember, physiologically, there is no difference between anxiety and excitement so keep telling yourself that you’re excited instead of saying your anxious.

B. Visualization Techniques

  • Close your eyes and visualize the entire competition process: arriving at the venue, warming up, stepping onto the mat, executing moves, and ultimately, achieving success.
  • This mental rehearsal not only prepares the mind but also boosts confidence.

C. Deep Breathing & Grounding Techniques

  • Deep, controlled breathing can slow the heart rate and clear the mind.
  • Grounding exercises, like the “5-4-3-2-1” technique (identifying five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste), can help center you in the present moment.

D. Set Realistic Expectations

  • Not every competition will result in a gold medal.
  • Focus on the journey, the lessons learned, and personal growth.

E. Routine & Ritual

  • Establishing a pre-competition routine or ritual can provide a sense of familiarity and control.
  • Whether it’s a specific warm-up sequence, listening to a particular song/playlist, or wearing a lucky charm, these rituals can anchor your mind.

F. Positive Affirmations

  • Replacing negative self-talk with positive affirmations can alter your mindset. Phrases like, “I am prepared,” “I am strong,” or “I’ve got this,” can be powerful motivators.

G. Stay Present

  • Focus on the process, not just the outcome. Instead of fixating on winning, concentrate on each move, each strategy, and the joy of competing.

H. Preparation

  • The more prepared you are, the more in control you feel. This includes physical training, mental rehearsal, and strategy planning.

Post-Competition Reflection

After the competition, no matter the outcome, take time to reflect:

  1. Assess the Anxiety: Was it more manageable? What techniques worked, and what didn’t?
  2. Acknowledge Achievements: Celebrate small victories, even if they’re not related to the competition’s outcome. Perhaps you managed your anxiety better or executed a technique you’ve been working on.
  3. Develop a Plan: Use the experience to refine your approach for future competitions.
  4. Do something to celebrate yourself: It can be something as small as treating yourself to a dessert you’ve been avoiding due to your weight cut or it could be going out with friends. No matter the outcome, reward yourself for doing what most people will never do.

Conclusion

Competition anxiety is a natural part of the athletic experience, but it needn’t be an insurmountable hurdle. So many practitioners let this anxiety keep them from ever competing. With understanding, preparation, and effective coping techniques, you can transform anxiety from a formidable opponent into a powerful ally. As you face future competitions, remember: the greatest battles are often waged within, and mastering your mind is half the victory.

From Addiction to Arm Bars: How Jiu Jitsu Aids in Substance Abuse Recovery

Over the years I have met a handful of Jiu Jisu practitioners who praised the benefits of Jiu Jitsu in aiding in their recovery efforts or curbing bad habits from everything from alcohol to cigarettes and even hard drugs. I for one, know that once I started training Jiu Jitsu regularly, I no longer had the time or desire for some of my old habits which included frequenting bars and drinking beer multiple nights per week. Those habits did not seem to be conducive to me performing well on the mats and the more I fell in love with training, the more I preferred to be on the mats sweating on any given night than in a bar drinking. That’s why it’s no surprise to me that Jiu Jitsu can definitely aid in helping kick a substance addiction.

Addiction is a chronic, relapsing disorder characterized by compulsive substance use despite harmful consequences. Substance use disorder can wreak havoc on an individual’s physical health, mental wellbeing, relationships, and overall quality of life. The road to recovery from addiction can be daunting and fraught with obstacles. However, the discipline of Brazilian Jiu Jitsu (BJJ), with its unique combination of physical, cognitive, and social components, can offer valuable support in this journey.

Understanding Addiction

To understand how Jiu Jitsu can help in addiction recovery, we first need to delve into the nature of addiction. Addiction is much more than a lack of willpower; it is a disease that affects both the brain and behavior. Long-term substance use can lead to changes in the brain’s structure and function, particularly in areas related to reward, stress, decision-making, and memory.

The Jiu Jitsu Way

Jiu Jitsu is not just a martial art; it’s a physical workout, a strategy game, a form of mindfulness, and a social activity, all rolled into one. Here’s how this multifaceted discipline can aid in the recovery process:

1. Reclaiming the Body

Substance abuse often leads to neglect of physical health. The regular physical exertion in Jiu Jitsu not only improves physical fitness but also cultivates a sense of respect for the body. It helps individuals understand their body’s capabilities and limitations, promoting a healthier relationship with their physical selves.

2. Natural Highs

Physical exercise, like that involved in Jiu Jitsu, stimulates the release of endorphins – neurotransmitters that produce feelings of pain relief and euphoria. This natural ‘high’ can serve as a healthy replacement for the artificial and harmful ‘high’ derived from substance use.

3. Mindfulness on the Mats

Jiu Jitsu requires complete mental engagement. Whether it’s a drilling session or a roll, practitioners need to stay present, focused on their movements and their opponents’. This is mindfulness in action, providing a temporary reprieve from cravings or ruminations about substance use.

4. Building Resilience

Recovery from addiction is a journey filled with setbacks and challenges. Resilience, the ability to bounce back from adversity, is therefore a vital skill in this journey. In Jiu Jitsu, every sparring session, every tap, is a lesson in resilience. Each time a practitioner gets back up after a defeat, they’re building their capacity to handle setbacks – a skill that’s invaluable in recovery.

5. A Sense of Achievement

Mastering a new technique, progressing in belt ranks, or just managing to stay on the mat for a minute longer than before – Jiu Jitsu is filled with measurable achievements. These successes can boost self-esteem and self-efficacy, countering the feelings of worthlessness and helplessness often associated with addiction.

6. The Power of Community

A strong support network is critical in the recovery process. The Jiu Jitsu community, with its ethos of respect and mutual aid, provides this much-needed support. The camaraderie on the mats can help combat the isolation that often accompanies addiction.

Jiu Jitsu: An Adjunct to Traditional Therapy

As a Jiu Jitsu practitioner and someone who has worked as an addiction’s counselor, I know that while the benefits of Jiu Jitsu in addiction recovery are compelling, it’s important to know that it’s not a standalone treatment. It should be seen as a complementary tool, used in conjunction with traditional treatment such as cognitive-behavioral therapy, Motivational Interviewing, medication, and support groups.

As you can see, the discipline of Jiu Jitsu offers more than just physical strength and self-defense skills. It provides a holistic approach to well-being that can support the journey from addiction to recovery. It’s a path that challenges and rewards in equal measure, fostering physical health, mental resilience, and social connection.

In the fight against addiction, every tool matters. And for many, Jiu Jitsu could be a powerful tool – a discipline that not only helps them combat addiction but also equips them with skills and principles that enrich their lives. As Helio Gracie, one of the founders of Brazilian Jiu Jitsu, said, “Jiu Jitsu is personal efficiency to protect the weaker, which anyone can do. It is the force of leverage against brute force.” Perhaps, in the context of addiction recovery, it’s the leverage of discipline, resilience, and community against the brute force of addiction.

Mind, Body, and Gi: The Psychological Benefits of Jiu Jitsu Training

There’s an old saying in martial arts circles: “Black belts are merely white belts who refused to quit.” Beyond the physical prowess and tactical skill that Brazilian Jiu Jitsu (BJJ) practitioners cultivate, it’s the mental fortitude, the grit, that makes this adage ring true. But the psychological impact of Jiu Jitsu extends far beyond perseverance. Through its physical maneuvers, strategic gameplay, and immersive nature, BJJ provides practitioners with a wealth of mental health benefits.

The Power of Now: Mindfulness in Action

Mindfulness, the practice of focusing on the present moment, is a cornerstone of mental well-being. It is often recommended as a tool to alleviate a host of mental health concerns, including stress, anxiety, and depression. The practice of Jiu Jitsu, while physically intense and demanding, is fundamentally an exercise in mindfulness. Whether you’re drilling a technique or engaging in a sparring session, your mind must be entirely present on the mats. You’re focused on your breathing, your movements, and your opponent’s actions. This focused attention on the here and now leaves no room for ruminations about the past or anxieties about the future.

Self-Efficacy and Mastery

Self-efficacy, the belief in our ability to succeed in specific situations, is a crucial aspect of mental health. It influences our motivation, decision-making processes, and emotional responses. In BJJ, as you progress in your training, master new techniques, and see your skills improve, your sense of self-efficacy naturally increases. The consistent challenge followed by the eventual mastery of techniques in Jiu Jitsu helps develop a mindset of growth and adaptability. This mindset, once ingrained, often seeps into other areas of life, improving our overall sense of well-being and competence.

The Emotional Release

Jiu Jitsu is more than just an excellent physical workout; it’s also a potent form of emotional release. Like other physical activities, it stimulates the release of endorphins, neurotransmitters that act as natural mood elevators. But it’s more than just the ‘runner’s high’ at play here. The physical intensity, the act of grappling and exerting your strength, provides a tangible outlet for pent-up emotions. The mats can become a safe space where you can channel your frustration, anxiety, or stress in a constructive, cathartic manner.

Building Resilience

Resilience, our ability to bounce back from adversity, is an essential psychological strength. In the world of Jiu Jitsu, resilience is not just encouraged; it’s required. Every time you tap, every time a technique doesn’t work, you face a mini-adversity. And each time you dust off and try again, you are building your resilience. Over time, this capacity to ‘roll with the punches’ can extend beyond the mat, helping you deal more effectively with life’s challenges.

A Tribe of Your Own: The Power of Community

We are innately social beings, and having a sense of belonging is crucial for our mental health. A Jiu Jitsu dojo is not just a place to train; it’s a community. It’s a place where respect, discipline, and support are core tenets. This environment fosters positive relationships and provides a social network that can act as a buffer against stress and other psychological issues.

Empowerment and Confidence

Empowerment is a powerful antidote to feelings of helplessness that often accompany mental health problems. As you progress in your Jiu Jitsu journey, as you become more proficient and confident in your skills, you experience a tangible sense of empowerment. This confidence can extend to other areas of life, improving your overall self-esteem and sense of worth.

Caution: Jiu Jitsu is Not a Cure

While the mental health benefits of Jiu Jitsu are manifold, it’s important to remember that it is not a replacement for professional psychological help. It is a tool, an adjunct to traditional therapeutic methods. It can enhance the effects of therapy, medication, or other treatments, but it should not be seen as a stand-alone solution for mental health concerns.

So why Jiu Jitsu? Why not just a regular gym workout or meditation? Because Jiu Jitsu is a comprehensive package. It’s a physical workout, a mindfulness practice, a form of therapy, and a social gathering rolled into one. It’s a discipline that demands respect for the body and nurtures the mind in the process.

Jiu Jitsu is a journey, one where the destination is not a belt color but a better understanding of yourself. It’s a path that, if walked with an open mind, can provide mental fortitude, emotional balance, and psychological well-being.

To paraphrase the words of Master Carlos Gracie Jr., “Jiu Jitsu is for anyone who seeks a path of self-knowledge, self-improvement, and self-confidence.” In the intricate dance of grips, rolls, and submissions, there’s a healing rhythm, a road to mental peace. So step on the mat, put on your gi (or not if you prefer no gi 🙂 ), and start this beautiful journey. One roll at a time.

Tapping Into Inner Peace: Jiu Jitsu and Anxiety

Our modern world seems tailor-made for anxiety. The constant bombardment of information, the pressures of a career, financial worries, and now, the persistent undercurrent of a global pandemic, all collaborate to create an environment rife with stress. For those battling anxiety, it often feels like being caught in an invisible, yet persistent chokehold. But what if I told you that Brazilian Jiu Jitsu (BJJ) could serve as a tool to ease this often-overwhelming condition?

Anxiety and Its Discontents

Anxiety is more than just worry. It’s a prolonged, excessive fear or apprehension towards everyday situations. It’s the ongoing narrative in our minds that convinces us that disaster is always imminent. These intense, often uncontrollable worries can severely impact our day-to-day life and overall well-being.

BJJ: An Unlikely Antidote to Anxiety

At first glance, a martial art that involves intense physical contact may seem like an odd remedy for anxiety. But a deeper dive into the philosophy and practice of Jiu Jitsu reveals its potential as an anxiety-reducing practice.

Mindful Practice: The Heart of BJJ

Mindfulness is often proposed as a treatment for anxiety, and for a good reason. By training our minds to focus on the present moment, we can disentangle from the loop of worrying thoughts. Brazilian Jiu Jitsu, in its essence, is a form of active mindfulness. When you’re on the mats, you must be fully present, focusing on your movements, your opponent’s actions, and your breathing. There’s no room for worrying about that email you need to send or the mortgage payment coming up. The mat becomes an island of calm in the chaotic sea of our thoughts.

Building Self-Confidence through Mastery

As you progress in your Jiu Jitsu journey, you’ll acquire a growing arsenal of techniques and strategies. With each new belt, each successful sparring session, you gain a little more self-confidence. This burgeoning self-assuredness doesn’t stay confined to the mats; it seeps into other areas of your life. Being more self-confident can help alleviate anxiety, as you realize you’re more capable and resilient than your anxious thoughts would have you believe.

Exercise: The Natural Anxiety Reliever

Numerous studies have linked regular physical exercise with reduced anxiety levels. Exercise releases endorphins, neurotransmitters that act as natural mood lifters. Additionally, regular exercise can improve sleep quality, another vital factor in managing anxiety. With its mix of cardio, strength training, and flexibility work, Jiu Jitsu is a comprehensive fitness solution that hits all the sweet spots.

A Sense of Community: The Power of Belonging

Human beings are social creatures. We thrive on connections and suffer when they are lacking. For many people, anxiety creates a sense of isolation, a feeling of being out-of-step with the world. Joining a Jiu Jitsu gym means becoming part of a community that supports, challenges, and understands you. This sense of belonging can help combat feelings of isolation, providing a social support network that is often beneficial in managing anxiety.

Jiu Jitsu: A Journey, Not a Destination

It’s important to remember that while Jiu Jitsu offers many benefits for managing anxiety, it isn’t a cure-all. It’s a tool that, when combined with other interventions like therapy or medication, can form a comprehensive approach to anxiety management. Everybody’s journey with Jiu Jitsu will be different, as will their journey with anxiety.

The essence of Jiu Jitsu is about moving with, rather than against, your opponent. When it comes to anxiety, perhaps we can view it not as an enemy to be defeated but as an opponent to be understood. By understanding our anxiety, we can learn to move with it, redirect it, and sometimes, put it in its place.

Jiu Jitsu doesn’t promise a life free of anxiety. What it offers is far more valuable: the skills to manage anxiety, the strength to withstand it, and the community to support you through it.

So, whether you’re a seasoned practitioner or someone who’s never put on a Gi before, remember this: In the fight against anxiety, the Jiu Jitsu mat could be an ally worth having. After all, as Grandmaster Helio Gracie once said, “Jiu Jitsu is a mousetrap. The trap does not chase the mouse. But when the mouse grabs the cheese, the trap plays its role.” Let’s use Jiu Jitsu to set our traps and take control of our anxiety, one roll at a time.

The Art of Resilience: How Jiu Jitsu Helps Overcome Depression

When grappling with the grips of depression, it’s easy to feel lost, like you’re stuck in a position from which escape seems impossible. This feeling of hopelessness and helplessness is a tough opponent, one that requires resilience and strength of spirit to overcome. It’s here, on the canvas of our struggle, that Brazilian Jiu Jitsu (BJJ) can help us paint a picture of resilience and self-discovery.

The Jiu Jitsu – Depression Connection

I know many people who started Jiu Jitsu in the midst of battling with depression. Some were just getting out of a relationship and others were military veterans. The one thing they all had in common was that they were looking for something to be a part of and didn’t yet know the awesome benefits of training Jiu Jitsu when it comes to depression.

Jiu Jitsu, with its intricate network of techniques, patterns, and drills, provides a challenging but rewarding physical activity that stimulates both the body and mind. It requires the practitioner to be fully present, engrossed in the moment, much like meditation. For those battling depression, it offers an outlet, a space where they can focus their energies and momentarily step out of their gloom.

Building Resilience, One Roll at a Time

Depression often robs us of our self-esteem, but the Jiu Jitsu can help rebuild it, piece by piece. Every roll, every tap, every moment of breakthrough after a hard-earned struggle provides a sense of achievement. This achievement, regardless of how small, fuels the practitioner’s resilience – an essential trait when combating depression.

The Healing Power of Community

Jiu Jitsu doesn’t only promote physical engagement; it cultivates social interaction as well. The community that evolves in a Jiu Jitsu gym is one of support, respect, and camaraderie. This sense of belonging and acceptance can be a powerful antidote to the isolation and loneliness often felt in depression.

Physical Exercise and Mental Health

There’s an extensive body of research linking physical exercise to improved mental health. When we engage in physical activity, our body releases endorphins, known as ‘feel-good’ hormones, which can elevate our mood. Jiu Jitsu, with its demanding physical drills, can be a potent, natural antidepressant.

Learning to Embrace the Struggle

Jiu Jitsu teaches us to respect the struggle, to see it not as a blockade but as a catalyst for growth. It’s about finding comfort in the uncomfortable. And isn’t that what battling depression is all about? Embracing the struggle, finding ways to navigate through it, and coming out stronger on the other side. Jiu Jitsu will teach you that you’re tougher than you think you are and that it’s okay to not be perfect.

A Tool, Not a Cure

While the benefits are tangible, it’s important to remember that Jiu Jitsu isn’t a substitute for professional mental health treatment. It’s a tool, a supplementary practice that can fortify our mental health alongside therapy, medication, and other necessary interventions.

The journey of Jiu Jitsu, much like the journey through depression, is not a straight line. It’s a winding path, with hills and valleys. But by practicing Jiu Jitsu, we don’t merely learn how to grapple with our opponents; we learn how to grapple with our fears, our struggles, our inner demons. We learn that no position is impossible to escape from, and in the end, we emerge more resilient, more confident, and more in tune with ourselves.

In the words of Carlos Gracie Jr., “Jiu Jitsu is for the protection of the individual, the older man, the weak, the child, the lady, and the young woman – anyone who doesn’t have the physical attributes to defend themselves.” And perhaps, just perhaps, it can help protect us from the clutches of depression as well.

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.

Jiu-Jitsu Naturally Improves Your Wellbeing

You’ve probably heard the saying “Jiu-Jitsu saved my life” and while that sometimes is an exaggeration, I have certainly met many practitioners where that may have literally true.

Some practitioners I know have quit using hard drugs once they fell in love with Jiu-Jitsu or cut back on drinking. Many others will tell you how Jiu-Jitsu has helped their anxiety, depression, confidence or helped get them through a tough time in their life like a divorce or other life stressors.

I myself say all the time that Jiu-Jitsu is my therapy. It’s the one place I come to relieve tension and not think about the millions of other things that weigh me down throughout the day.

For a long time, I wasn’t sure what it was about Jiu-Jitsu that made those who trained regularly fall in love with it. It thought perhaps it was just the release of dopamine or the relationships we build with our teammates, but the other day when I took a seminar on positive psychology, I realized that Jiu-Jitsu gives us much more than that.

Jiu Jitsu Increases Our Sense of Well-Being

The pursuit of happiness is something that most of us have in common and try to achieve in one way or another. Happiness however is often hard to define. In 2012, Dr. Martin Seligman (one of the fathers of positive psychology) described five components that people pursue because they are intrinsically motivating and contribute to wellbeing:

  • Positive emotion
  • Engagement
  • Relationships
  • Meaning
  • Accomplishments

He coined those five components “PERMA” and in my opinon that is exactly what Jiu-Jitsu gives us.

Positive Emotions

In Jiu-Jitsu we are always provided with the opportunity for positive emotions (hope, interest, joy, love, compassion, pride, amusement, and gratitude). Experiencing positive emotions helps negate many of the negative emotions we deal with and help make us more resilient against negative emotions.

I can’t think of a class I have taken or Jiu-Jitsu related even I have been too where at some point I am not smiling, laughing or feeling good vibes.

Engagement

Engagement as referred to by Dr. Seligman is “being one with the music” or being “in flow”. Flow refers to the loss of self-consciousness and being completely absorbed in an activity. You’re in the present and totally focused on the moment.

Anyone who trains can tell you that especially when rolling (live sparring) you often enter a state of flow without realizing it. It’s hard to think about that report that is due tomorrow when your teammate is trying to strangle you or when you finally see an opportunity to hit an escape you’ve been trying to hit all week.

There are many times I almost didn’t go to class because I wasn’t feeling well mentally or physically and all that goes away as soon as I start rolling and suddenly, at least in that moment, I feel really good.

Flow, or this concept of engagement, occurs when the perfect combination of challenge and skill/strength is found (Csikszentmihalyi & LeFevre, 1989).

Rickson Gracie even wrote a book entitled Breath: A Life in Flow which I have read and gifted to several people.

There are many other ways we can practice entering a state of flow by being present such as spending time in nature or engaging in things we really enjoy and can get lost in, but Jiu Jitsu does that naturally and beautifully without us even thinking about it.

Relationships

Positive relationships are very important in having a sense of well-being. Positive relationships include relationships where we feel loved, supported and valued. Jiu Jitsu again does this naturally. If you find the right academy for you, it’s only natural that those strangers will quickly become like family. As hard as they may push you in training, they are always happy to see you, encouraging, want to see you improve and care about you.

I was telling one of my Jiu-Jitsu teammates who I now consider a very close friend that the last time I genuinely made good male friends was my sophomore year in high school. Now at my academy I have training partners I consider brothers and sisters, people I can talk to about my problems and also help them with theirs or just be a sounding board. I have people I laugh with and enjoy spending time with on and sometimes off the mats.

For the most part, the entire Jiu Jitsu community tends to be like that, but of course you will develop special relationships at your academy and probably make more friends than you have made in a long time.

One’s social environment has been found to play a critical role in preventing cognitive decline, and strong social networks contribute to better physical health among older adults (Siedlecki et al., 2014).

Meaning

Having a sense of meaning or purpose in life is extremely important and it’s different for everyone, however training gives us a sense of meaning and purpose in many ways.

Some people train because they want to achieve a black belt someday. Others train for self-defense or physical fitness. Others train because they like to help teach the new student, lower belts or kids classes when they can. They enjoy giving back and helping others. Some train because they enjoy challenging themselves or competing. Others train because they enjoy being a part of something bigger than themselves.

For me it started as a journey of physical fitness and something I wanted to be able to teach my son and it still is, but now I want to achieve a black belt someday. I also enjoy teaching new students and being a part of a family of men and women from different worlds and cultures, but we all share the same passion.

People who report having purpose in life live longer, have greater life satisfaction and fewer health problems (Kashdan et al., 2009).

Accomplishments

Accomplishment in PERMA is also known as achievement, mastery, or competence and that’s another thing that training Jiu-Jitsu offers. It can be small accomplishments like making it through the warmups without resting (that was my goal for the first few weeks when I first started), to perfecting a sweep, guard or move. It can be but doesn’t nor should it always be about stripes and belt promotions because we all know that while those definitely feel great and are encouraging, they often are out of our control.

We achieve a sense of accomplishment by working toward and reaching goals, mastering something and/or having the self-motivation to finish something we set out to do. This contributes to wellbeing because individuals can look at their lives with a sense of pride (Seligman, 2012).

So now when I look back on how and why Jiu-Jitsu is so life changing for myself and others who fall in love with it, I see that it’s because Jiu-Jitsu offers all of us opportunities to work on our well-being and happiness by providing us PERMA regularly.

Research has shown positive associations between each of the PERMA components and physical health, vitality, life satisfaction and commitment. Proactively working on the components of PERMA have also been shown to decrease psychological distress and increase wellbeing.

Of course, there are other ways and other opportunities to work on and increase PERMA in your life and Jiu-Jitsu shouldn’t be your sole source for all of it, but it’s beautiful that it offers so much instinctively.

Don’t Be Afraid To Be A Beginner

Many people allow the fear of looking awkward or silly prevent them from trying something new. It could be anything from karaoke to going to their first yoga class. Just the thought of failing or looking clueless or awkward can be enough to prevent us from ever trying things we have dreamt of doing.

Remember when you first learned to walk or ride a bike? You probably don’t because it’s quite natural to you now, but if you see any old videos of yourself, you will see how unbalanced you were and how many times you fell, but never gave up. That’s what it is like trying something new. We can’t let the fear of looking stupid, like we don’t know what we are doing or even failing, rob us of the joy mastering (or at least being competent) in that area will bring.

That’s why I always get excited when I see new potential students come into our academy. Many of them are curious, they’ve always wanted to try Jiu Jitsu or some form of Martial Art but are apprehensive. Just walking through those doors for the first time can be extremely intimidating.

I remember when I first started training Jiu Jitsu and one of the hardest things I did was to walk through that door and start my first class. I had so much anxiety about it and most of my anxieties revolved around how silly I would look attempting to perform exercises and maneuvers I had never performed in my life.

I was worried about my conditioning because while I consider myself to be in somewhat decent shape, I knew I was not in the type of shape I thought I needed to be in for Jiu Jitsu. At that time, I was going to the gym and lifting weights nearly everyday, but I rarely did aerobic activity. I also knew that I could find a thousand excuses to keep putting off starting the class if I didn’t push myself to go despite those anxieties.

During my first few classes, I was really self-conscious and compared myself to everyone else. Most of the other guys were in better shape, quicker and more coordinated. I did feel like an awkward gorilla when we did many of the warmup exercises that required flexibility I didn’t have and left me sucking in air before the class even really begun. All of that started pushing doubt and excuses in my mind. “You’re too out of shape”, my inner critic said, “You’re too old, too tired, too busy” it added.

I live in my head like a lot of people, which isn’t always a good thing if you can’t master it. I had to quickly get out of my head. I did this by reminding myself that I was a beginner, and it was okay to look and feel like a beginner.

I had to tell myself that it was okay if I looked and felt awkward during the exercises, if I couldn’t perform some moves right, if at all. I told myself that it was okay if I got gassed during class and had to take a break. I was a beginner, and if there is ever a time to look awkward while trying your best, it’s when you’re a beginner.

Instead of being worried about being a beginner take advantage of it, embrace it.

When I started focusing more on myself and not on the other people in class things became easier. I had taken the pressure off of myself to be better than I reasonably could be. I pushed myself of course but took breaks when I needed to and learned to be unapologetic about it (by the way, no one ever made me feel bad about having to take a breather). I modified moves I couldn’t do until I could do them instead of getting upset, hurting myself or giving up out of frustration.

I worked on not caring about other people’s opinions.

So what if other guys in the class made fun of me or snickered about how this middle aged, muscular but uncoordinated guy flopped around on the mats like a fish out of water. They weren’t paying for my classes, I was. They weren’t in my shoes. We all have different lives and different goals. While some guys were there to compete for medals, I was there to get in shape and learn a martial art I had been curious about for over a decade. While some guys live to train, I have a full-time, stressful job and two young kids to divide my time with. Our goals and drives are completely different, and that’s okay.

Once I got out of my own head, allowed myself to be a beginner and stopped being concerned about what other people may think about me, things became fun! It helps that most people who train Jiu Jitsu seem to be non-judgmental and encouraging. You’ll hear them say, “We all started at the same point, don’t give up, just keep showing up”. And that’s exactly what I try to pass on to and motivate all new students when I see them struggling through warm-ups or getting frustrated that someone smaller than them is controlling them in ways they don’t yet understand.

I don’t think anyone ever looked at me and thought about how awkward I looked or how much my conditioning sucked. It was all in my head. Once I got out of my head and really focused on being mindful and present in the moment, I quickly realized I very rarely even thought about my dad bod, my clumsiness or my fitness level that much. As a matter of fact, Jiu Jitsu class became one of the few places I didn’t think too much about those things or other life problems at all. It became a stress reliever! That’s part of the reason I wanted to start this blog because Jiu Jitsu has helped me and so many others in ways that I would have never imagine if I didn’t embrace being new.

As far as Jiu-Jitsu is concerned, I am still a beginner and I allow myself to be a beginner, unapologetically.