anxiety – Grappling with Jiu-Jitsu

The Calm After the Storm: How Jiu Jitsu Grounds You After a Long Day

No matter how exhausted I am after getting off from work, I can usually find the strength to drag myself to class. There’s something about stepping onto the mat after a long day that feels like an exhale your body has been holding onto for hours.

For many of us, the day begins in chaos, waking up groggy, shuttling kids off to school, facing the noise and demands of work, feeling pulled in a dozen different directions. By the time we get off work, our nervous systems are fried, and our minds are running in loops. That’s where Jiu Jitsu comes in.

When people talk about Brazilian Jiu Jitsu (BJJ), they often highlight its intensity, its competitiveness, and the physical toll it takes. But what doesn’t get talked about enough is the calm that follows the storm, the way training can settle a restless mind and anchor you to the present.

The Reset Button

Walking into the gym is like stepping into a completely different reality. You strip off the titles, the expectations, and the stress. Whether you’re a therapist, a parent, a nurse, or a construction worker, once you tie that belt, you’re just another person on the mat.

The physical exertion of drilling and sparring forces you to be fully present. There’s no room to worry about unpaid bills or unresolved arguments when someone is trying to pass your guard or lock in a choke. Your survival instinct kicks in, but in a safe, controlled environment. This, in itself, is therapy.

You move from fight-or-flight to focus and flow.

Why the Calm Feels So Good

Most of the time I leave Jiu Jitsu feeling so much lighter than I did when I first walked in, and I’m not just talking about the water weight I lost from sweating. It’s one of the main reasons I push myself to go, especially after a particularly hard day.

From a mental health perspective, training BJJ activates several key systems in the body. You get a surge of endorphins, your cortisol levels begin to drop, and you start to regulate your breathing. When you finish class, the same problems might still exist, but your relationship to them has shifted. They’re no longer screaming in your face.

And for those of us who struggle with anxiety, depression, or even burnout from emotionally demanding work, Jiu Jitsu becomes more than a workout. It becomes a lifeline.

Returning to the Body

So much of life keeps us trapped in our heads. We replay conversations, obsess over what we could have said or done differently, and catastrophize about the future. But when you train, you return to the body. You start noticing your breath. You begin to feel the rhythm of movement. You learn to read your training partner’s body language, and in doing so, you become more attuned to your own.

This somatic awareness is healing. Trauma, stress, and emotional pain often live in the body (check out The Body Keeps The Score if you’re really interested in learning more about that) and Jiu Jitsu creates a space for them to move, to be expressed, and eventually, to be released.

The Post-Roll Stillness

There’s a particular kind of stillness that settles in after a hard roll. Your muscles are spent, your gi is soaked, and your heart rate begins to slow. You lie on your back, looking up at the ceiling, breathing deeply. That stillness isn’t just physical, it’s emotional. It’s spiritual.

In that moment, you’re not thinking about tomorrow’s tasks or yesterday’s regrets. You’re just… here. Alive. Present. At peace.

Taking It Off the Mat

The calm after class doesn’t have to stay at the gym. It can bleed into how we parent, how we show up in relationships, and how we manage stress. The more consistent we are with training, the more we begin to carry that grounded presence into everyday life.

Jiu Jitsu won’t fix all your problems. But it can help you meet them from a place of strength, clarity, and emotional balance.

So the next time you’ve had a day that leaves you feeling wrecked and disconnected, step onto the mat. Let the storm of training clear away the debris. And let the calm after remind you of who you are beneath the stress.

You’re more than what happened to you today. You’re a fighter. And fighters know how to find peace in the middle of chaos.

As for morning class people? Well, it definitely takes a special kind of person to wake up and train at 6am 🙂

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

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.
High Expectations: Whether self-imposed or from peers and coaches, high expectations can be paralyzing.
Mental Stakes: Competitions can feel like a direct reflection of our skills, self-worth, and months of training, amplifying the pressure.
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:

Assess the Anxiety: Was it more manageable? What techniques worked, and what didn’t?
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.
Develop a Plan: Use the experience to refine your approach for future competitions.
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.

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.