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how to overcome anxiety in competition
3 year(s) ago • 2482 views • 17 replies
PKPurple beltVerified
3 year(s) ago
Hey Folks,
I competed yesterday at a local tournament...and it was an absolute disaster. I always feel nervous before competition (like being not able to sleep properly, nervous stomach...), which over the last comps went worse when I kept losing frequently bringing me into a vicious circle of being more nervous to lose and therefore performing even worse and losing into being even more nervous again. Edging yesterday when the brackets were without belt ranks. There were 2 other purples and the rest was blue/white. Pressuring me even more, to show that iam better than blues, I got taken down in both matches and lost over points, as I was unable to do anything that was worth to be named jiujitsu.... that almost broke me mentally and I don't really know how to get out of my bubble.
I consider stopping going to tournament, but I do not want to give it up (yet).
Has anyone faced a similar problem, and how did you get over it?
I considered maybe to visit a psychologist or someone to help me besides the grappling part.
Thanks for a brief answer,
Kind regards,
Paul
I competed yesterday at a local tournament...and it was an absolute disaster. I always feel nervous before competition (like being not able to sleep properly, nervous stomach...), which over the last comps went worse when I kept losing frequently bringing me into a vicious circle of being more nervous to lose and therefore performing even worse and losing into being even more nervous again. Edging yesterday when the brackets were without belt ranks. There were 2 other purples and the rest was blue/white. Pressuring me even more, to show that iam better than blues, I got taken down in both matches and lost over points, as I was unable to do anything that was worth to be named jiujitsu.... that almost broke me mentally and I don't really know how to get out of my bubble.
I consider stopping going to tournament, but I do not want to give it up (yet).
Has anyone faced a similar problem, and how did you get over it?
I considered maybe to visit a psychologist or someone to help me besides the grappling part.
Thanks for a brief answer,
Kind regards,
Paul
JMBlack belt 2nd degreeVerified
3 year(s) ago
You can start with this and are welcome to ask me (here( further questions :)
https://youtu.be/2zlBySCYdM4
https://youtu.be/2zlBySCYdM4
Edited 3 year(s) ago
MBlack beltVerified
3 year(s) ago
Hey Folks, I competed yesterday at a local tournament...and it was an absolute disaster. I always feel nervous before competition (like being not able to sleep properly, nervous stomach...), which over the last comps went worse when I kept losing frequently bringing me into a vicious circle of being more nervous to lose and therefore performing even worse and losing into being even more nervous again. Edging yesterday when the brackets were without belt ranks. There were 2 other purples and the rest was blue/white. Pressuring me even more, to show that iam better than blues, I got taken down in both matches and lost over points, as I was unable to do anything that was worth to be named jiujitsu.... that almost broke me mentally and I don't really know how to get out of my bubble. I consider stopping going to tournament, but I do not want to give it up (yet). Has anyone faced a similar problem, and how did you get over it? I considered maybe to visit a psychologist or someone to help me besides the grappling part. Thanks for a brief answer, Kind regards, Paul
When my daughter was wrestling nationally and internationally she had some anxiety as well. It is very common. We got her books and some CD's from Dr. Alan Goldberg. The "14 Steps to mental Toughness" seemed to really help her. I also listened to the CD's in my car on the way to work and did most of the mental exercises.
MBlack beltVerified
3 year(s) ago
You can start with this and are welcome to ask me (here( further questions :) https://youtu.be/2zlBySCYdM4
Loved the video!! Awesome stuff.
JMBlack belt 2nd degreeVerified
3 year(s) ago
The video is still unlisted but you can share if you think it's appropriate... I just haven't had time to do something with it - it was just more for myself to record a seminar I did. Hence zero editing, camerawork etc.
MGPurple beltVerified
3 year(s) ago
You can start with this and are welcome to ask me (here( further questions :) https://youtu.be/2zlBySCYdM4
As someone who reads a lot of books, I felt attacked just two mins in
JMBlack belt 2nd degreeVerified
3 year(s) ago
As someone who reads a lot of books, I felt attacked just two mins in
If what I said managed to create some unpleasant friction then it's gonna actually help you ;)
And I do emphasize - if the goal is just edurtainment, that's fine also ;)
And I do emphasize - if the goal is just edurtainment, that's fine also ;)
MGPurple beltVerified
3 year(s) ago
I’m still watching, but good stuff so far.
JABlack beltVerified
3 year(s) ago
Hey Folks, I competed yesterday at a local tournament...and it was an absolute disaster. I always feel nervous before competition (like being not able to sleep properly, nervous stomach...), which over the last comps went worse when I kept losing frequently bringing me into a vicious circle of being more nervous to lose and therefore performing even worse and losing into being even more nervous again. Edging yesterday when the brackets were without belt ranks. There were 2 other purples and the rest was blue/white. Pressuring me even more, to show that iam better than blues, I got taken down in both matches and lost over points, as I was unable to do anything that was worth to be named jiujitsu.... that almost broke me mentally and I don't really know how to get out of my bubble. I consider stopping going to tournament, but I do not want to give it up (yet). Has anyone faced a similar problem, and how did you get over it? I considered maybe to visit a psychologist or someone to help me besides the grappling part. Thanks for a brief answer, Kind regards, Paul
For me I just try to use mential visualation but I also look at micro goals. For years being a judo guy I'd go for big judo throws and would sometimes get them, but when I didn't I would get stuck in mount, side control etc.
Last comp I was focused on using a favorite foot sweep I use and once I got that I was super happy. The fact that I lost after that didn't matter as much as I got my "micro goal".
I'll be watching prof. Jorgen's video as well... Lord knows I can always use the help to be better...
Last comp I was focused on using a favorite foot sweep I use and once I got that I was super happy. The fact that I lost after that didn't matter as much as I got my "micro goal".
I'll be watching prof. Jorgen's video as well... Lord knows I can always use the help to be better...
SBBlack belt 1st degreeVerified
3 year(s) ago
For me I just try to use mential visualation but I also look at micro goals. For years being a judo guy I'd go for big judo throws and would sometimes get them, but when I didn't I would get stuck in mount, side control etc. Last comp I was focused on using a favorite foot sweep I use and once I got that I was super happy. The fact that I lost after that didn't matter as much as I got my 'micro goal'. I'll be watching prof. Jorgen's video as well... Lord knows I can always use the help to be better...
I'm very familiar with that spiral. I'm shit in competition so I now just have micro goals. I'm just trying to execute my game plan (certain takedowns or sweeps depending on what I'm working on) now. I'm happy win, lose or draw as long as the roll looked like a roll I would have in the gym. When my opponent is able to dictate the pace and positions I feel like I've lost even if I happen to win.
On the flip side, I've spent a lot of time with Darrell Gholar who was a three-time United States Greco-Roman National Champion, alternate on the 1988 Olympic team, and captain of the 1986 U.S. World team. He has fought MMA around the world and asked him about the adrenalin dump I get and asked him how he deals with the nerves and he said, and I quote, "Why would I get nervous?" That is one of the reasons why he was so successful. I think you are either born with that kind of competitive advantage or you aren't. IMO, you can get better at handling the nerves, but you are never going to get rid of them completely. I manage my expectations so I don't feel too bad if I lose, but I'll never be rid of the moment being too big for me.
In business, it is just the opposite for me. I've gone into meetings that are make-or-break moments for my companies or that would decide whether or not I could pay my mortgage that month and I'm excited to get the opportunity to dictate the outcome, but never nervous. It's strange because I'm defined much more by my business acumen than any athletic competition and yet that is what overwhelms me.
On the flip side, I've spent a lot of time with Darrell Gholar who was a three-time United States Greco-Roman National Champion, alternate on the 1988 Olympic team, and captain of the 1986 U.S. World team. He has fought MMA around the world and asked him about the adrenalin dump I get and asked him how he deals with the nerves and he said, and I quote, "Why would I get nervous?" That is one of the reasons why he was so successful. I think you are either born with that kind of competitive advantage or you aren't. IMO, you can get better at handling the nerves, but you are never going to get rid of them completely. I manage my expectations so I don't feel too bad if I lose, but I'll never be rid of the moment being too big for me.
In business, it is just the opposite for me. I've gone into meetings that are make-or-break moments for my companies or that would decide whether or not I could pay my mortgage that month and I'm excited to get the opportunity to dictate the outcome, but never nervous. It's strange because I'm defined much more by my business acumen than any athletic competition and yet that is what overwhelms me.
JABlack beltVerified
3 year(s) ago
I'm very familiar with that spiral. I'm shit in competition so I now just have micro goals. I'm just trying to execute my game plan (certain takedowns or sweeps depending on what I'm working on) now. I'm happy win, lose or draw as long as the roll looked like a roll I would have in the gym. When my opponent is able to dictate the pace and positions I feel like I've lost even if I happen to win. On the flip side, I've spent a lot of time with Darrell Gholar who was a three-time United States Greco-Roman National Champion, alternate on the 1988 Olympic team, and captain of the 1986 U.S. World team. He has fought MMA around the world and asked him about the adrenalin dump I get and asked him how he deals with the nerves and he said, and I quote, 'Why would I get nervous?' That is one of the reasons why he was so successful. I think you are either born with that kind of competitive advantage or you aren't. IMO, you can get better at handling the nerves, but you are never going to get rid of them completely. I manage my expectations so I don't feel too bad if I lose, but I'll never be rid of the moment being too big for me. In business, it is just the opposite for me. I've gone into meetings that are make-or-break moments for my companies or that would decide whether or not I could pay my mortgage that month and I'm excited to get the opportunity to dictate the outcome, but never nervous. It's strange because I'm defined much more by my business acumen than any athletic competition and yet that is what overwhelms me.
Funny, you mention business, I have the same thing happen to me in the business world. very odd yet reassuring others have the same "issues" I have.
Thank you for sharing sir.
Thank you for sharing sir.
CCBlack beltVerified
3 year(s) ago
Do a tournament alone in another town and don’t tell anybody about it. It feels different when you’re doing it for yourself and no one else.
SBBlack belt 1st degreeVerified
3 year(s) ago
Do a tournament alone in another town and don’t tell anybody about it. It feels different when you’re doing it for yourself and no one else.
Not purposely, but I did this in Vegas and had my best results. I never thought it might be because I was alone.
MPPurple beltVerified
3 year(s) ago
Hey Folks, I competed yesterday at a local tournament...and it was an absolute disaster. I always feel nervous before competition (like being not able to sleep properly, nervous stomach...), which over the last comps went worse when I kept losing frequently bringing me into a vicious circle of being more nervous to lose and therefore performing even worse and losing into being even more nervous again. Edging yesterday when the brackets were without belt ranks. There were 2 other purples and the rest was blue/white. Pressuring me even more, to show that iam better than blues, I got taken down in both matches and lost over points, as I was unable to do anything that was worth to be named jiujitsu.... that almost broke me mentally and I don't really know how to get out of my bubble. I consider stopping going to tournament, but I do not want to give it up (yet). Has anyone faced a similar problem, and how did you get over it? I considered maybe to visit a psychologist or someone to help me besides the grappling part. Thanks for a brief answer, Kind regards, Paul
For me. I just think, I pay to do this. So let's enjoy it. I weigh it up. I basically go win or loose enjoy the roll and remember bjj doesn't pay me 40k a year. I need my job to do bjj as a hobby. Basically put it in perspective. For me a remember my first ever grappling match in 2009. The comp doesn't exist anymore
JJBlack beltVerified
3 year(s) ago
Talk to your opponents before the match and help them relax.
Them being more relaxed makes it easier on you.
Them being more relaxed makes it easier on you.
KTBlack belt 1st degreeVerified
3 year(s) ago
Some of the coaching certification classes I’ve gone through discusses a few things. 1. Hard warmups for 5-15 minutes and about 30 minutes prior to your first match. It helps prepare your body, and mind, and ease anxiety. 2. Positive triggers. Some people like weight lifters clap their hands and puff their chest before a big lift. Ronda Rousey used to do this foot stomp before all her judo matches. 3. Focus more on your performance and goals and not on the opponent. Instead of thinking that guy is big, or looks tough, think about your grips, your passes, your pins, etc. 4. Use music or a mantra to put you into a focused and neutral emotional mind state.
I hope that helps
I hope that helps
ADBrown beltVerified
3 year(s) ago
I know what you mean and have had the same problems and thoughts about competing.
I competed in a local tournament this past weekend and did well. However, a year ago I competed in the Flanders Cup in Ghent, Belgium and was destroyed. My approach was completely different for each tournament.
I'm comfortable enough to confess I'm a hobbyist jiujiteiro. I love all aspects of Jiu-jitsu - Gi, No-Gi, self-defense, and competition. I tell myself the best part of the competition is being at my best the day of the tournament. I hyperfocused my training, cut the weight, and put in the work.
The anxiety is what defeats us before we step on the mat. It drains your energy, that'swhy your gas tank feels low during the match. Take a deliberate approach to your warm-up and rituals before you get on the mats. I stretch and warm up with Yoga and technique 50 minutes before my match is scheduled to begin. I then focus on my breathing and heart rate as I get ready to go.
Visualization is key, but avoid being distracted by past defeats. I like being in a meditative state using affirmations to help my mindset:
1) I deserve to be here
2) I worked hard for this
3) I earned my spot at the podium
4) My teammates think I can do it
5) My Professor thinks I can do it
6) My family thinks I can do it
7) Let's F'n go and put on a great show!
In the end, understand that nobody cares if you lose, and others will likely not even remember you competed and won a week later, especially when the next tournament is around the corner. Even though competing is not your best part of your experience doesn't mean you're not gaining a ton of invaluable experience.
Remember, in the end the most important aspect of our journey is to be able to pass on our lessons learned to others as teachers. All the best, Brother!
~Doc
I competed in a local tournament this past weekend and did well. However, a year ago I competed in the Flanders Cup in Ghent, Belgium and was destroyed. My approach was completely different for each tournament.
I'm comfortable enough to confess I'm a hobbyist jiujiteiro. I love all aspects of Jiu-jitsu - Gi, No-Gi, self-defense, and competition. I tell myself the best part of the competition is being at my best the day of the tournament. I hyperfocused my training, cut the weight, and put in the work.
The anxiety is what defeats us before we step on the mat. It drains your energy, that'swhy your gas tank feels low during the match. Take a deliberate approach to your warm-up and rituals before you get on the mats. I stretch and warm up with Yoga and technique 50 minutes before my match is scheduled to begin. I then focus on my breathing and heart rate as I get ready to go.
Visualization is key, but avoid being distracted by past defeats. I like being in a meditative state using affirmations to help my mindset:
1) I deserve to be here
2) I worked hard for this
3) I earned my spot at the podium
4) My teammates think I can do it
5) My Professor thinks I can do it
6) My family thinks I can do it
7) Let's F'n go and put on a great show!
In the end, understand that nobody cares if you lose, and others will likely not even remember you competed and won a week later, especially when the next tournament is around the corner. Even though competing is not your best part of your experience doesn't mean you're not gaining a ton of invaluable experience.
Remember, in the end the most important aspect of our journey is to be able to pass on our lessons learned to others as teachers. All the best, Brother!
~Doc
JMBlack belt 2nd degreeVerified
3 year(s) ago
The common theme in the last replies is "have a routine". Which are the exact components and intensity of the routine has huge variability. Design your own. Experiment. Someone else's "this worked for me" can serve as inspiration, nothing more nothing less.
