Overcoming Pre-Competition Anxiety in BJJ: Strategies and Insights from Redditors

Introduction

I asked a question to Reddit’s r/bjj recently, wondering how the community overcame the challenge of pre-competition anxiety when training in Brazilian Jiu-Jitsu (BJJ). Pre-competition anxiety can manifest in various forms, such as nervousness, self-doubt, and physical discomfort. While I don’t have THE ANSWER, I thought I would share some of the insights and suggestions from the community here.

1. Adopt a Healthy Mindset

One way to alleviate anxiety is to view competitions as an extension of training. Reddit user atx78701 suggests treating competitions like open mats where every round is hard. This mindset can help keep things in perspective and reduce the pressure associated with performing well in a competition.

2. Physical and Mental Preparation

Several users recommend physical activities like light rolls, yoga, and intense warm-ups to help manage anxiety. Physical cues or rituals, like the shoulder shake suggested by Historical-Fill8218, can also help promote relaxation and focus. Additionally, creating a pre-competition routine that includes listening to music, visualizing success, and repeating mantras can help calm the nerves and improve performance.

3. Embrace the Anxiety

Instead of fighting anxiety, some Reddit users suggest embracing it. DukeNukem1991 recommends accepting the nervousness and using it as fuel once you step on the mat. Similarly, SlightlyStoopkid emphasizes that being nervous is a natural part of competition.

4. Compete More Often

Experience can help reduce anxiety. The more you compete, the more familiar you become with the competition environment and the less nervous you may feel. Beautiful-Program428 and MountMeBaby both suggest competing more frequently to help alleviate pre-competition jitters.

5. Seek Professional Help

For those struggling with persistent anxiety, it may be helpful to consult a sports psychologist or therapist. User hiya84 suggests therapy as a method to help manage pre-competition nerves.

6. Medication

NoDiscussion6507 mentions the use of beta blockers, prescribed by a doctor, as a way to control physical symptoms of anxiety, such as an increased heart rate. However, it is essential to consult with a medical professional before considering medication as a solution.

7. Surround Yourself with Support

Having a supportive network of gym friends can help alleviate anxiety. Fenway80 recommends spending time with gym friends in the weeks leading up to a competition, as they can help keep things light and understand the anxiety associated with competing.

8. Reframe the Anxiety

Twat420_69 suggests accepting the nervous feeling and reframing it as excitement. This change in perspective can help transform anxiety into a positive emotion that can fuel performance on the mat.

Conclusion

Pre-competition anxiety is a common challenge faced by many BJJ practitioners. By adopting a healthy mindset, engaging in physical and mental preparation, embracing the anxiety, competing more often, seeking professional help, considering medication (if necessary), surrounding oneself with support, and reframing the anxiety, competitors can better manage their nerves and improve their performance on the mat.

If you’re interested in exploring sports psychology further, “Never Finished: Unshackle Your Mind and Win the War Within” by David Goggings is an excellent resource for developing mental toughness, improving focus, and achieving goals.

Remember, managing pre-competition anxiety is a journey that requires patience and practice. Try different techniques, stay open to new ideas, and don’t forget to enjoy the journey. With time and perseverance, you can learn to harness the power of your anxiety and achieve your best performance on the mat.