Without Jiu-Jitsu, I Get Anxious – Why Combat Sports Calm the Mind

Combat sports like jiu-jitsu and grappling are not just physical outlets; they also provide mental and emotional relief. Many athletes, especially those involved in intense, tactical sports, experience heightened anxiety or restlessness when they're unable to train. This phenomenon isn't uncommon, and it ties deeply into how training affects both the body and mind.

Why Does Training Calm Anxiety?

1. Endorphin Release Physical exertion during combat sports leads to the release of endorphins, the body's natural “feel-good” chemicals. These help to reduce stress and anxiety by triggering a positive mood shift post-training.

2. Mindfulness in Movement Grappling and jiu-jitsu require intense focus and presence. Whether you're drilling techniques or rolling with a partner, your mind has no room to dwell on external worries. This acts as a form of active meditation, helping to clear mental clutter.

3. Social Interaction and Community Many combat sports foster tight-knit communities where athletes support one another both inside and outside of training. The sense of belonging and camaraderie helps reduce feelings of isolation, which is a major trigger for anxiety.

4. Physical Exertion Reduces Cortisol Regular intense physical activity reduces cortisol, a hormone linked to stress and anxiety. By consistently training in jiu-jitsu or grappling, athletes are able to keep their cortisol levels in check, promoting a more balanced mental state.

The Anxiety You Feel Without Training

When you can’t train, your body misses out on these benefits, leading to feelings of unease or heightened anxiety. This is often due to a combination of:

1. Endorphin Deficiency: Without the regular endorphin release from training, anxiety can spike, leading to feelings of restlessness.

2. Lack of Structure: For many combat athletes, training is a part of their daily routine. Missing a session disrupts this structure, causing unease due to the absence of their usual productive outlet.

3. Built-Up Energy: Combat sports are incredibly physically demanding, so skipping training can lead to pent-up energy that has no release. This can make athletes feel more jittery or anxious.

How to Manage Anxiety When You Can't Train

While it's tough to replace the physical and mental benefits of grappling or jiu-jitsu, there are several ways to manage anxiety when you can't make it to the mats:

1. Alternative Physical Activities:

   • Engage in strength training, yoga, or mobility work to stay active.
   • These can serve as temporary substitutes to keep your body moving and prevent that buildup of physical tension.

2. Meditation and Breathing Exercises:

   • Try mindfulness meditation or box breathing to calm your mind and reduce stress.
   • These practices can be done anywhere and provide a similar mental reset to what you experience during combat training.

3. Stay Connected:

   • Even if you can’t train, stay in touch with your training partners or team through virtual catch-ups or group chats.
   • Maintaining social contact with your community can help combat isolation-based anxiety.

4. Visualize Techniques:

   • Spend time visualizing grappling movements or watching jiu-jitsu instructionals.
   • While it’s not the same as training, it keeps your mind focused on the sport and helps curb restlessness.

The Link Between Martial Arts and Mental Health

Research has shown that practicing martial arts can significantly improve mental health by lowering levels of anxiety and depression. A study published in the Journal of Sports Science and Medicine highlights that combat sports, particularly those involving grappling, provide a powerful combination of physical exertion and mental discipline, both of which contribute to improved emotional well-being.

Conclusion: Combat Sports as Therapy

For many combat athletes, jiu-jitsu and grappling are more than just physical pursuits—they are critical to maintaining mental health and well-being. If you find yourself getting anxious without training, recognize the physical and psychological mechanisms at play, and take proactive steps to manage that restlessness until you can get back on the mats.

1. Harvard Medical School. (2018). Exercise is an all-natural treatment to fight depression. Harvard Health Publishing.

   • Explains the release of endorphins during physical activity and its positive effects on mood and anxiety.

2. Hildebrandt, T., & Harty, S. (2019). Martial arts as a mental health intervention. Journal of Clinical Psychology, 75(10), 1824-1839.

   • Discusses how martial arts, including jiu-jitsu and grappling, improve mental health and reduce anxiety.

3. Westbrook, C., & Creswell, J. D. (2013). Mindfulness in health behavior change: Mechanisms and outcomes. Psychological Inquiry, 24(4), 293-297.

   • Explores the benefits of mindfulness and active meditation, which can occur during martial arts practice.

4. Callaghan, P. (2004). Exercise: A neglected intervention in mental health care?. Journal of Psychiatric and Mental Health Nursing, 11(4), 476-483.

   • Details the role of physical exercise in managing stress, anxiety, and depression.

5. Bisson, M. (2018). Breathing techniques to manage stress and anxiety. Medical News Today.

   • Outlines how breathing exercises can help reduce anxiety when physical outlets like jiu-jitsu aren't available.

6. Ribeiro, J., & Lima, A. (2017). Physical activity and mental health: The link between exercise and emotional well-being. International Journal of Environmental Research and Public Health, 14(6), 653.

   • Provides an overview of how consistent physical activity, particularly in structured environments like combat sports, supports mental health.

These sources lend credibility to the psychological and physiological effects discussed in the blog post.