How To Handle Anxiety Before BJJ Matches & MMA Fights

Do you get nervous before competitions? Do you feel like the nervousness negatively affects your performance? If so, then hopefully this video will help you.
I answer a question from a young guy who says he lost his match because of his nerves and wants a way to overcome them.
In the video I share some ideas on the subject and give some useful ideas of how to convert the anxiety before matches into something useful we can use to make us better when we compete.
Hope you enjoy the video, thanks for watching.
-Chewy
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[@accain1314]

I’m a little anxious before every single class, and I go often. The minute I walk through the gym doors/step on the mats it goes away though. Hoping it happens like this when I compete for the first time in a little over a month.

[@Chewjitsu]

Probably will. Thats how I was early on.

[@definitelynottigerwhitten5865]

I feel like after the first match it's less nerve wracking

[@Streetzlegend]

Thank you for this comment. I have felt like this before every class since I was a little kid in martial arts. I have recently changed my beliefs to exactly what chewy is describing. Competing for the first in bjj next week. How did your competition go in regards to nervousness and this form of thinking that chewy is recommended?

[@accain1314]

@@Streetzlegend I was pretty nervous all the way up until I got inside the arena. After watching a few matches it turned into anxious nervousness to start my first match (I had about 2-3 hours to wait). I basically told myself I just wanted to feel everything I was feeling..accepting the anxiousness, and telling myself everyone else was there doing the same thing I was that day and probably feeling the same things despite masking it, I think that helped a lot, and it's true. People are trying to prove something to themselves, their coaches, their families, their training partners...but the truth is most people don't even compete or understand what it feels like to compete, and just by stepping out to compete, you are making yourself better, which is our ultimate goal. I almost went in with the mindset, I'm just here to try to do some jiu-jitsu, probably lose, and get better, then it went better than I expected. I took 3 slow in/slow out deep breath , stepped on the mat and most all of the nervousness went away. I still felt like I had static in my veins. I wish I would have focused a little more on just making it get to to the ground quicker, because I locked up pretty bad once my grips were established. I did get guard pulls off but initially I was taken down because of this. Congrats on competing for the first time. You'll never forget it, and best of luck!

[@Streetzlegend]

@@accain1314 Thank you for your response, that was very useful. This is a similar experience I have when I train, I sometimes feel some anxiety very subtle but enough to produce some thoughts against training or even a feeling of not training. But when I get in there, get on the mat with my gi and we line up, it all goes on autopilot. I recently started saying "i am not nervous, I am excited", then I found this video, I know it will help me for the first competition and I feel in all aspects of life where "nervousness" or "anxiety" would normally arise; I now know its excitement instead.

[@craigchkw]

My first comp I was super super nervous, I was only 7 weeks in, genuinely had no idea what to expect. Wasted loads of energy just being so nervous. I just competed again a few weeks ago and I was nervous right till warm ups and then it was just excitement. The difference being chilled made to my cardio was unreal. Its important to remember that the results don't really matter too much

[@igipop14]

Thank you for covering this topic with such eloquence. A lot of people need guidance with dealing with anxiety in life, not just on the mats. Even after nearly 20 years of training, now as a brown belt, I realize that anxiety will always exist, but having an honest, logical conversation with myself (or my ego) can help a great deal. I will look into "anxiety reappraisal" more deeply, so I thank you for it.

[@Chewjitsu]

You’re welcome bro. I struggled with anxiety on and off the mats a bunch when I was younger. Had to figure out lots of ways to deal with it. So happy to share!

[@Guywithair2]

I also suffer from anxiety. Even when we do small in house don't matter tournaments my standing heart rate goes into high 90s. My stamina gets drained x5 faster. Everything just seems to change.

[@رافضالرجس]

Take 2 shots of hard liquor before your about to do something major

[@Guywithair2]

I am back. Competing in a week and WOOO! I feel it.

[@WakeUpUniverse66]

Great advice for any aspect of life

[@thismonkeygotspuderinbut378]

I watched this yesterday and did everything i could to stay calm. I also prayed a lot. At the end i lost again, my 3rd loss in a row. I once again felt good right before the match but as i stepped on the mat i struggled to even walk and froze.

[@davidsinclair5370]

I am literally watching this waiting for my second white belt comp. Thank you Chew! 🙏🙏🙏

[@wtfimcrying]

how'd it go

[@phonecaller1751]

This is an inspiring video. Reminds me of my first time going to BJJ. Super nervous, but I found the group to be super welcoming and I got to see a lot of foreign techniques. So much fun.

[@j.bernard752]

Just completed my third tourney last month (March) and I was waaay more anxious and nervous than I was at my first two...I still don't know why. Thank you profé for stating the truth and not letting your viewers believe that their losses are due to anything besides not being the better fighter that day. Could NOT agree more! Aiming for another tourney in May--I'll try to incorporate the wisdom you stated here before the match.

[@DustinPacleb]

This vid couldn't have came at a better time! I'm doing my first competition in 2 weeks, and started to feel some small jitters recently lol

[@jonathanherrera7759]

I’m competing soon too! Best of luck to you brother

[@dylanbreton0828]

Biggest part is showing up! I just did my first comp over the weekend, ended up losing my first bout...rewatching my video i learned a lot!

[@DustinPacleb]

@@jonathanherrera7759 Thanks so much brother! Let me know how it goes!!

[@DustinPacleb]

@@dylanbreton0828 Very encouraging! Thanks so much for sharing bro! Helps a ton!

[@jtcarroll1800]

I have my first gi and no gi competition this weekend

[@Sam-tg6ee]

Best of luck towards you.

[@ceasardiaz7915]

Have faith in your training. You know if you put in the work. You got this 💪🏽

[@joserobles4875]

Same good luck

[@fupasaan]

Good luck

[@Benny-wb5nj]

Good luck Mate, you can do it!

[@michaelthompson1846]

It's true it never goes away completely, but positive self talk helps, as well as realizing that it's a temporary experience that is over the moment the match starts, so whether you barely feel it or you're (like me) puking or having horrible "gastro-intestinal distress" in the toilet, it actually doesn't effect your performance at all. A few things that helped me were: 1. Positive self talk. I tell myself I'm a savage, I'm a killer, I'm unstoppable, I'm so much better than everyone else. It's nonsense or course, but weeks out I'm already telling myself this. I type it out and make it my phone locked screen image so every time I use my phone, I read it. When thoughts like "you're going to lose and look stupid in front of everyone" emerge, and they always will, I laugh at them, make fun of that negative voice, since I know I'm so amazing and great and basically an unstoppable killer. Seriously, I'm so good. Sounds dumb, and deluded, but it works. 2. Train a lot, including conditioning and extra shadow wrestling. Cut weight and meet your goal - this alone is a win and winning anywhere encourages confidence everywhere else, even in completely unrelated activities. This is why people who are very successful in one competitive domain think they will be successful in every other competitive domain. Your brain can't really tell the difference between winning a game of Monopoly and winning a BJJ match. It just records that as "I'm very likely to win things", so do a few things you have full control over and win. Weight management, a goal to train a certain number of times a week, to do a certain number of conditioning sessions, to follow a diet. These too are wins that create a winners mind-state. When you step on that scale and meet your goal, you will feel a tremendous weight off your shoulders and feel very positive. 3. Have a very simple plan, like idiot proof simple. I try to win all hand fighting and head fighting exchanges, and win the angle. I move them around, hard collar ties, snap downs, inside ties and head position, maybe slap them in the back of the head a bit, post hard into their face and pump fakes when we disconnect, but there's no plan or sequence beyond this. Make things rough and shitty. I always clear their ties if they gain inside position and go back to my cycle of pump fake, hand fight, head fight, angle. Who can remember long sequences of techniques? Not my dumb ass. Having a simple set of principles rather than actual techniques is a lot easier and reduces my anxiety since I can just focus on playing a mini-game the entire time.

[@DS-te9nm]

Thanks a ton for this video, hope I can take this advice on board. I have dealt with anxiety and panic attacks my entire life, actually BJJ has helped me deal with them (not always directly, but learning how to breathe especially has been very useful). When I did my first comp I got my arm broken, then in my 2nd comp (first at blue) I did well in my first match, and won. But I was so gassed afterward from all the nerves and anxiety and being so tense, that my next matches were basically throwaway. I have never been that tired in my life. In the gym I can go 10 rounds and still be somewhat OK. So I've been searching for ways to try to avoid this for my next competition, going to try reframing my jitters beforehand! Also I've been told to really get a good sweaty warmup in so I plan to try that as well, since my warmups were pretty half assed in the past.

[@Fluffy172]

The universe has answered me!! Competed in JJWL San Diego this weekend and got my ass handed to me not by competition but by me mentally. As soon as the match started body was pumped with adrenaline my body didn’t want to do anything it was a terrible performance. My whole academy was confused and shocked as too how bad I did. Hopefully this video can help me find some mental balance.

[@KwongEdits204]

ME TO I competed under Gracie barra Encinitas

[@KwongEdits204]

I got 2nd but only had 2 matches so

[@alio2269]

I let the adrenaline get to me when I participated in a recent jiu jitsu competition and omg chewie when you explained that it doesn't matter what happens the first time so much guilt was removed

[@mmcgillis]

I just had my first competition this last weekend. And I found myself hyped up thinking "I'm ready for a kill. I've got this." Planning strategies and all that. Til I stepped on the mat and it felt like I was now giving a presentation on a book I didn't read. It was demoralizing, knowing that in class I'm better and would have put up more of a fight. As my daughter now wants to compete. I told her that I'll sign us both up and we can train together for the next one. I'm hoping to do better this time.

[@juangarcia3009]

Thank you sir! I have a match this Saturday to defend my title and in hella nervous. This helped thank you

[@رافضالرجس]

Listening to this high is really valuable

[@rookkak3689]

Excellent advice that applies to everything in life. TY for sharing.

[@dylanchumley9841]

Walking into a tournament this weekend not my first but still managed to work myself up today just thinking about it thank you for the sound advice chewy

[@SypherXIII]

1st comp in 18 days time! Needed this video haha.

[@StylebendersDog]

Learn to love the jitters

[@malekmanai3024]

Excellent piece of advice, thanks

[@tomsawyer7429]

Chewy, would love your take on “The Slap”!

[@wendyn7991]

Thank you for this video-doing a tournament in the next month and I’ve started getting what I think are adrenaline dumps while rolling, including moderate anxiety after practice.

[@wtfimcrying]

how'd it go

[@thuglaza4728]

Dude I didn't know you had a podcast for the last 3 years. I just found out about it. Why aren't you plugging it in the video descriptions or somewhere on your channel? I've been missing out lol.

[@etherialle]

I’ll try to think about this in my next comp coming up. Anxiety is super bad pre battle

[@BJJ_Richie]

Yep me too I got my Naga in NJ event April 23 my first tournament and I’m a blue belt!

[@asecmimosas4536]

Moral of the story is to always embrace the feeling of excitement entering your body.

[@Turismo69]

I was so inspired by your videos 🎥 that after months of watching 👀 I plucked up the courage and signed up to BJJ✍️ 🥋 🙈 it’s been 2 months now, just filmed myself 🙃🥹… any expert opinions to improve my game 🤼‍♂️ ?! Or am I beyond help 😂

[@anakinweaverbjj3229]

Thanks chewy for the video

[@rtvlab7501]

appreciate the advice chewy love the content keep it up

[@Chewjitsu]

Thank you!

[@Docchucklilchuck]

Chewy, do a video regarding Will Smiths Slap technique. He could have pivoted more and generated more power…

[@Chewjitsu]

😂

[@shawnmartin1306]

My first competition yes I felt nervous. However my second one I was having a good time laughing and joking with the guys I went against. That was probably because I had KT tape holding my popped rib in place. So in my mind I was like what is the worst that can happen from here? Ended up getting partial tear in my pec was the answer. Still the fact that I was the one who hurt myself I laughed about it. Oh it hurt though. 2 months off from any training because of it. Still I know I could go in there again with no nervousness. It’s like I have willingly placed myself here before and will again. To me it was fun. You can even see it when mid match I catch this guy in standing wrist lock. He barely made it out. We both knew how tight it was. We laugh and high five congratulate each other-him for getting out and me for catching him in it. That was mid match. I have zero anxiety though for competitions now. Now about 30 seconds before match starts I feel adrenaline start but I am able to control it and use it productivity now. It doesn’t burn me out.

[@andrewbringas5251]

Hi Chewy. In one of your videos, you mentioned a book that really helped you with understanding and unlocking the potential with anxiety. WHAT WAS THE NAME OF THE BOOK AGAIN??! For the life of me I can't find it.

[@mateuszbecherycz6708]

I went today for my very first BJJ class. I loved it, everyone was extremely nice and helpful and I've got to roll with people and not feel like they are letting me win but also not like they are trying their hardest to tap me out asap. I wanna go back but I am nervous to go back because I puked after an hour of training. I don't know what to do, do you know anyone having similar experience?

[@DonavanBarraza]

i throw up my first class too. no big deal. stop eating 4 hours before class

[@martinpratchett]

Great advice.

[@elgus871]

Wish I had this video last Saturday 😂😂😂

[@Balanced--]

My first comp I was so anxious I didn't eat anything. I lost to the kid who ended up winning the comp and I went on to beat everyone else I rolled against after him. At the time I thought I lost because I hadn't eaten but looking back, I know I lost because he was better than me.

[@jeffpendergrass9481]

Good stuff!

[@AndrePetersendesign]

Hi Chewy! Just finished my fourth tournament yesterday and had a question about the weight classes. I'm in the highest one- 235-999. The guy I rolled with had a good 60+ lbs on me and I feel like us larger guys get all lumped together because there are so few of us. I get that technique is better than strength but I still feel like it's a bit unfair for the lighter competitors at this white belt level. I'm not a small dude- 6'1'', 272 lbs, but in my division we had a 6'4 376 lbs strongman. I didn't end up with him but he got someone smaller than me. Just wanted to hear your thoughts on this. Love all your work! Thanks 😊

[@KwongEdits204]

Which comp was it world league

[@AndrePetersendesign]

@@KwongEdits204 AGF

[@KwongEdits204]

@@AndrePetersendesign awesome how did you do

[@GuyfromSC2]

tbh I think the easiest way is to lose weight and get to go with someone your size bc even uf they have certain weight classes your probably just gonna get bumped up anyways

[@mixedperfection7982]

It’s like god answered this prayer individually

[@BrandIron]

Same

[@Soter_1]

Right I got a mma fight April 9th

[@brad1928]

Who else is sitting at a comp watching this before your bracket is up?

[@Chewjitsu]

Hope the comp went well bro!

[@brad1928]

@@Chewjitsu got second.. on to IBJJF next weekend.. heard your tournament was really well run. We had a few people travel down for it from our gym in Indy. I’m going to try to make it next year 🤙🏼

I puked after my first match this last Saturday after a match not much more difficult that my average gym roll. I couldn’t even compete in my next match I had nothing left. My cardio is way better than that in the gym I just mentally broke. I tried to treat the tournament like a normal roll to ease my gut but about 10 minutes out I started feeling it.

[@ivanrobles-gonzalez7720]

How do I help out our small gym in out small town get more people from the community to join the gym?

[@TheKlane94]

looking healthy!

[@Chewjitsu]

Thanks

[@whateveritwasitis]

I get butterflies and anxiety before every class. Idk what to do about it. It's this fear that I have to flip a switch to get aggressive, or how I can't visualize a funneling, the more I think the more I just grip and staul

[@igipop14]

You can tell yourself (by repeating the thought in your head) that it is normal to feel that way and that you won't be hurt by it. Train yourself not to have too big of expectations. Meet friends, be nice, focus on learning, tell yourself it is ok to lose but every loss can be turned into a learning experience if you focus your thoughts on it. Make your goal improving your health a priority. As Chewy says, anxiety and excitement are the same feeling. The only difference is with excitement we know the outcome is good so keep repeating in your mind that what you are feeling is excited. Rational inner dialogue with yourself can be helpful by asking yourself questions such as "why am I feeling this way?" or "how can this harm me?" Once you are able to ask yourself this and answer it you will begin to learn on how to deal with your anxiety. Deep breaths before class can also help. Remember, it is ok to lose. Don't allow your ego to control you.

[@ShadowXMewtwo]

The moment I hit the mats I feel like I'm at home.

[@JoyBoyjj]

Perfect video before Pans

[@triocha233]

I smoked 3 bongs before my first comp… did really well, beat the Guy who came first, mauled him.

[@aaron8822]

How to ask questions

[@Chewjitsu]

Email or Instagram is usually the easiest.

[@aaron8822]

@@Chewjitsu what is your email?

[@colonelvector]

Shame you didn't have this a day earlier for will Smith

[@Sam-tg6ee]

Hey chewie when do you usually respond to messages about the giveaways from the podcasts? I got my question answered and you said I would get a rash and a book so I messaged you on Instagram and you didn’t answer so I was wondering when you usually do.

[@Chewjitsu]

Going through the questions today and tonight. I don't work on the weekends on that kind of stuff. Patience. ;)

[@Chewjitsu]

Message me again on Instagram. I couldn’t find your message.

[@j.bernard752]

Just completed my third tourney last month (March) and I was waaay more anxious and nervous than I was at my first two...I still don't know why. Thank you profé for stating the truth and not letting your viewers believe that their losses are due to anything besides not being the better fighter that day. Could NOT agree more! Aiming for another tourney in May--I'll try to incorporate the wisdom you stated here before the match.

[@GuyfromSC2]

might be bc you know whats gonna happen