Overcoming Fear and Anxiety and more part 1/2 - AMA 8 - Coach Zahabi (Available on iTunes)

[@solomonking328]

"those who do not train day to day will be fearful and hesitant." The Art of War

[@y2taner]

you the man Antonio!

[@daverodriguez1196]

very true

[@SRTTren]

Not true

[@treyzaire5713]

i dont mean to be so off topic but does anybody know a method to log back into an Instagram account..? I was stupid forgot the account password. I appreciate any tricks you can give me.

[@nathanielcruz4364]

@Trey Zaire instablaster :)

[@AT-in9ld]

FIRAS WRITING A BOOK MY PRAYERS HAVE BEEN ANSWERED

[@AT-db9gu]

It would make sense that nerves go down because dopamine is released when you exercise. It's why I come out happy as heck after training sessions. I also have chronic anxiety and exercise are short term effects. The real thing that helped me (other than the restoring of my faith) is truly understanding how thoughts work. Like you said in a video long time ago, "don't make a movie in your head." Understanding when illogical thoughts enter the mind and how to ease them away. For example, I would go to certain places and have this feeing that everyone was looking at me (all my chronic anxiety folks can relate lol). Of course, give me a mat to roll around in and I'll feel good after building up a sweat. However, that's not possible on crowded trains or rooms. At that point you must question the thought . "Why would people be looking at me ?" "That's not normal human behavior" etc. The thought begins to dissipate. That's the key to long term reducing anxiety. (And turn to God. That helped me tremendously as well) . Thank you for another great video coach. As an aspiring coach, you're one of the people I most look up to

[@Waybackwhennn]

Jorge lopez did you meditate ? Change your diet, how often did you start exercising ? Serious questions ^^ I want to reduce my anxiety too

[@AT-db9gu]

laxman khatri I did meditate for around 2-3 months. 15 minutes of just sitting in silence. It helped to an extent, but I eventually stopped. Diet wise, I eat fairly healthy in general so I didn't change much. Exercising wise , I grapple 5 times a week and like I said, I feel fantastic after I come out of the gym. I sugguest joining a boxing/bjj/mma gym. You get more fit, more confident, and meet great people. Another big solution is understanding how your thoughts work. I sugguest checking out videos from Noah elkrief. That gave me a bases of understanding how thoughts work. Check out Firas zahabi mental toughness video as well. And turn to God. I attribute that being the biggest reason why my anxiety has started to go away. Relying only on my own strengths to get rid of anxiety has failed me many times. When you understand everything is in Gods hands you realize there is not much to worry about. The Bible has many verses on anxiety / worry. Feel free to ask any more questions. Anxiety was completely killing my life , but years later (I'm 21 now) I have seen it start to dissipate, id love to help other people get past their anxiety as well

[@phillipeastman2021]

@@AT-db9gu I just started having panic attacks to the point where I couldn't be alone. That's just the tip of the iceberg. Anxiety been fucking up my life since I was young but now my health is in question and I don't know why. I guess it overflowed one day. I don't want to rely on medicine and then therapy doesn't help. But I've no anxiety when I go into a gym and spar with blood and guts in mind but when I'm alone I feel like I'm going to die. I know that death day is coming and I think God Allah the creator or whatever can really put that into a good perspective. Yet I can't believe I let it get this bad. Should I ignore it and distract myself with all my strength? Train? Or somehow deal with it face to face? I don't want it to destroy my life. I want to be like a child again and I can only do that in the ring. Or should I stop thinking? It's there no going back? My therapist loves talking and I love listening so I'll give an opinion respect.

[@AT-db9gu]

Phillip Duane you should do a combination of things. As cliche as it sounds, mind body and spirit all play a role. For the mind, try to find a root cause for your anxiety. Maybe something is stored in your sub concious that gives you anxiety when you are alone. Maybe something traumatizing when you were a kid ? If that's the case, then you must think logically and realize that you are in a completely different situation now. Ask yourself logical questions, question the anxiety until you begin to realize there is truly nothing to be anxious about. An example from my life, i had an operation (septoplasty) go wrong. So everytime I went to the doctors office even for a regular check up, I would begin to sweat like crazy, high blood pressure and everything. Why ? Because I hadn't really processed the trauma of my past. Once I internalized it and question my situation (I'm there for a check up, not an operation or surgery so I have no reason to be nervous) the anxiety lowered tremendously. Now I'm not 100% comfortable at the doctors , but I'm wayy calmer lol. Next is body. For that, you should train. The benefits of training are widely known and studies show it can have the same positive effects as medicine, without the side effects/withdrawal symptoms. And when you train don't look for "blood and guts" , do it because you want to feel the good feeling afterwards. You want to get rid of your anxiety. Treat everyone with respect and be an honest person. Third is spirit. Like I said in my original post, turning to God ultimately changed my life. I no longer have to rely on my own strengths. We as humans, are many times faced with challenges that we cannot overcome by ourselves. We must rely on God. God tells us to cast all our anxieties on him, because he cares for us. Real Psalm 27 as well. And always remember this. Everything that happens , even if it's something considered "bad", happens so that we can grow as people and help shape our character. The Bible says that we should rejoice when we are faced with challenges because from challenges come a stronger faith, perseverance, etc. You should not fear anything, because God will not give you anything more than you can handle, IF you rely on him. God bless bro, hope my advice can help you out.

[@Luckycomet-ox2ir]

A.T I just wanted to add beta-endorphins are also released during intense physical activity and thus contribute to your sense of well being. Also, if self-talk about illogical thoughts do not work, a very simple method to help decrease the anxiety is belly breathing. At inhale your abdomen should distend. If done correctly, the distension causes stimulation of the diaphragme which in turn sends a signal to the brain to stop the productions of stress hormones that are being released because of the thoughts. It is the same stress response as you would have to a physical threat. In fact, studies have shown that psychological stressors trigger larger stress responses than do physical stressors. Great comment and contribution A.I.

[@keithurbane1817]

I’m so looking forward to your book, Coach Zahabi. You have become one of my favorite teachers, and I am so grateful for you. I am a coach as well, and I emulate your generosity and the way you constantly deliver value. Thank you x1000

[@TheJinPk]

Dude when Firas said "im more than a listener than a reader" i saw myself 100% i thought that i was just kinda lazy but ive never prefered to read alot and never was a good reader since highschool. It all makes kinda sense that we are not all the same and we have to lean to the things we are more comfortable with. Thank you Firas god bless you.

[@lunacrypt5766]

"Go through the fire and turn into iron" I absolutely love that quote. Going to repeat that to myself when I'm sparring the advanced guys at my gym. Thanks so much!

[@ashwinnair4816]

As a masters student in Chemical engineering,Im going through some hard times right now and I think a lot of it is my own doing and me giving in to fear.I keep running away from responsibility .im trying hard to overcome it but have failed so many times,I dont know if its fate but right when Im at rock bottom,given up and not knowing what to do or how to overcome it anymore,you made this video,Thank you so much Firas,this has helped me so much , I guess its a sign from God for things to change.Take care,stay awesome and I will always be grateful.

[@makali8637]

Ashwin Nair im in the same boat right now but i am in undergrad computer engineering. People are so much smarter than me and i just cant handle the workload. I cant manage time since it takes me a lot longer to understand the material. Idk what to do

[@johnlewis1640]

If you've had the talent and drive to even get to a Masters program in Chemical Engineering, you can make it all the way, don't give up.

[@TheamrFCB]

@@makali8637 Jordan B Peterson s first rule is keep your back straight. Its a big lesson in attitude towards ur responsibilities and challenges/ trials and tribulations.

[@f18_]

I'de like to add and share To your thoughts on flight or fight. I learned from a Navy SEAL that he used on those life or death missions. He Mentioned 5 principles.. 1. Control the breath Deep slow breaths through the nose. This Triggers parasympathetic nervous system.the relax mechanism of the body 2. Positive self talk 3.Visualize complete domination 4. Small attainable goals. 5. Trust your training It has helped me a lot on tough situations and over coming my fears. Thanks for this awesome video

[@romeokbeltran14]

Wow it surprised me how good those are. Thanks for aharing bro!

[@evdoxosmetallinos279]

Hello Firas and greetings from Greece.The info you shared really did the trick for me.I'm about to go into my first big MMA fight(professional organization,big crowd,lights etc)and my nerves were cracking me,but as soon as I started mentally jabbing and double-legging my opponent I started becoming calm and simultaneously excited.I will also try the prolonged warm-up and I bet it's going to get me ready to rumble.Thanking you is not enough,keep up the good work and videos!!

[@CoachZahabi]

great to hear! 😊

[@emeliedenmodige2470]

Vre esi, iparxei kalos mma stin ellada? Ime apo ti suedia.

[@Vladimyrful]

In all the years of listening to anxiety managing advice, this is the only one that ever worked. Thanks coach.

[@johnboylan3832]

Thanks Firas, some great advice about dealing with anxiety there. I get anxious speaking in public, and I freeze in that situation in that I get mind blanks. Unfortunately I can't shadow box during class, but you've given me some food for thought!

[@CoachZahabi]

I recommend exercising that morning and thank you for the comments!

[@johnboylan3832]

Firas, I delivered a presentation today, but before it I went out and did some hill sprints. It really helped with the nervous energy, thanks very much for the advice!

[@t.r3400]

Coach Zahabi in the house!! Gotta tune in! Before I even watch the video, thank you so much for your time. Cheers:)!!

[@CommandoMaster]

Great advice as always! More life lesson videos in the future.

[@treroney4720]

The bit about Western boxing gyms is spot on

[@bryross3418]

.

[@kadirsuleyman5126]

Great insight from a great mind and life long martial artist! I cant think of many other elite mma coaches taking the time to pump out free and regular content to the masses, just to help promote self development! Brilliant breakdown and much respect to Firaz

[@MarcusEMunya]

This guy's energy is amazing. Especially since I'm still only just getting to know his story. Hes so wise, successful and admirable yet grounded and relatable. I look forward to learning a lot from you FIras, from your fighters, videos like this one and maybe one day on the mat from you yourself haha.

[@Rivamus]

This guy is a true sensei. Awesome mind of experience and knowledge. Best thing is that he SHARES all this knowledge.

[@TheFrozeNShots]

Coach Zahabi. At 19:45 to 23:00 , what you speak of is true. Stress and anxiety internalizes the body's energy. Feeling pleasure and happinesss externalizes our energy, almost like an aura. Believe it or not, the libido is connected to this type of energy. You can study Wilhelm Reich, and Dr.Bruce Taino's theories to read more about our energy. Osu!

[@dreamtobeapolyglot8444]

Absolutely love your podcast coach and you are a wealth of important information.

[@carlofontano6265]

hearing this man speak is very calming and focusing somehow

[@geeblanco]

A great book you put me in mind of when you spoke about the 1% mental 99% physical is "The Fear Bubble" by British Special Forces Soldier Ant Middleton.

[@BraziBros]

Excellent video! Thank you so much. Unfortunately, I experience the lethargic feeling before I compete. Most of my wrestling career through high school, I was asleep before my matches. Now I’m a competitor on American Ninja Warrior and the mental aspect is huge. Again, thank you for this video.

[@AndrewCrushFitness]

BraziBros could you make a video on that aspect of mental toughness? Do you mean motivational thoughts before competing?

[@strokesidedesignsllc4969]

Gold gold gold! I just found my next mentor.

[@janosaldroun6560]

I love your views on learning more about yourself. Your opinion on the nervous energy and competence breeding confidence are great examples of that. If you are perceptive you can learn these lessons yourself. It is great that your teaching that to those without the experience and those who may not have been perceptive enough. Great stuff! I think your advise is great for kids too.

[@dontbeadrone]

Blessed is the student who has you as his/her teacher.

[@mohdarif8948]

the best coach ever hands down

[@ElyasTech]

Thank you, for sharing your opinion, I read Managing oneself… it’s an excellent book 😊

[@bobbydabutcha]

I used to also mistake my high strung energy for anxiety.. FOR YEARS. DECADES. Energy is just energy, attaching weird labels to them (ADD/ADHD, Bipolar Mania etc.) only makes things worse. Just expending that energy and I'm good as I have also learned this lesson. Jiu Jitsu also helped me tremendously with depression and anxiety. I go train after work (8-9 hours) at an auto shop and I am DRAINED by the time I get to the gym. I never actually "feel" like training but I already know that once I get rolling, the sting of getting attacked during a roll is enough to shock me back to reality REAL QUICK lol.

[@george.giannop]

I find myself listening more than reading also. Will try audible books and see how it goes. Thanks for the input.

[@Mrvanyz]

Great knowledge by Coach Zahabi as always. Thank you so much Sir!

[@tsetsoangelov6455]

Hands down best fighting channel there is. You are a legend sir !

[@afnanbogey]

Just finished reading Inner Game of Tennis the other day, so good timing with the book recommendations! You should def consider transcribing your upcoming audiobook into ebook/paperback format for readers. Really enjoying these long AMA-type vids btw.

[@Mattheus94]

That book reminds me of Dr. Peterson, where he talks about cleaning your room first before you go out and try to fix the world.

[@jimo559]

Yes..... I want more! Looking forward to getting my hands on your audio book.

[@ryanjones6127]

This video addressed all my major worries about training 👍

[@AlAl-hc8lx]

I wish i saw this long time ago. With everything in life.

[@badassoptic]

The momentum is important. The same goes with socializing. Once you have talked to the first 1-2 people, then the rest of the night feels much easier.

[@Lknockknock]

Whatever Firas day. I follow I learn and I process. Brilliant man.

[@Lknockknock]

Say*

[@shahbaaz4024]

Good lecture as always. I have good sleep listening to you.

[@fredmiami]

This video apply in most areas of life. Thank you brother. May Allah swt preserve you.

[@tomazapat8749]

every time i listen coach firas i learn some amazing things!this time-fight flight or freez and also too much energy feel like anxiety.he's not my mma coach but he's mine life coach :)

[@ShinkaTV]

very excited to hear of your upcoming book Firas.

[@feta5513]

at my first grappling match when i was 14 yrs old i fought against a 18 yrs old, and everything was like a movie through my eyes it felt like i had 0 controll over my body and every move i was doing i was doing it automaticly without thinking, when i think back it was a very werid feeling, happy to say i won that fight

[@solomonking328]

Elliot Hulse says "BREATHE through/into your emotions." for anyone who meditates: learn to calm your self down and become present.

[@magcitrate]

To deal with anxiety, I train and study as much as I can before a competition. Before competition, I say to myself, “I already lost, so just have fun.” On the mat just before the fight, I do not look at my opponent in the eyes 👀 and try to look at his body below the neck. Once we touch, I just do Jiu Jitsu. All anxiety is gone by this point.

[@fallerstephan9976]

So many gems of wisdom I this episode.

[@Bilal-rp4mk]

Much needed video, thank you

[@TheChrisomo]

can't wait for your book...also your approach to training is so awesome...wish i would live near your gym

[@benjaminchen8857]

Blink by Malcolm Gladwell talks about what you mean by intuition being good if it comes from a place of expertise

[@biggiesmalls3096]

You, my friend, know your stuff. Thanks

[@AceTheFirePunch]

just finished a Student-course about coping and stress in general - what you describe is absolutely accurate and (as you'd like to say) so far scientifically supported. Differenciate stress in Eustress (body going for noradrenalin) / Distress (body going for the cortisol to protect from trauma, i.e. forget) - the thing is this biologic reaction originates most probably from ancestors hunting mamuts or other animals in which noradrenalin prepares the body optimaly for phisical exortion, which ultimately serves also as steamhole for the hormones that were produced (break down adrenalin / cortisol) In today times people sit all day long, so even Eustress (comes from immediate stressors) can get dangerous and cause hearth dieases or attacks after years and years of stacking the hormones caused by stress. Summary: Movement / Physical Exercise breaks down / regulate hormones distributed because of your body's reaction due to a stressor (Social conflict, time pressure, or like here actual danger which comes closer to our ancestors actual function of stress) I apologize for my english, i'm from Switzerland and tried to translate the german literature as good as possible Source: Gert Kaluza, Stressbewältigung, Trainingsmanual zur psychologischen Gesundheitsförderung, Springer Verlag (2015) - Cheers to you mate, your videos really helped me get a grip on life (make things your habit, do them everday, own them - not only sport!) - Awesome content!

[@xof2642]

Love watching these videos, so informative and insightful. Can you do more of these AMA’s please.

[@GossamerWaits]

For those us diagnosed with any type of anxiety disorder, I can't recommend the book the DARE Response by Barry McDonagh enough. It gave me my life back. Listening to the audio book would really help too.

[@trickycommandfool]

Really interesting video. Solid advice. I'm a big audible user so I just picked up the books. Only $1.99 for the Peter Drucker novel.

[@erkinoral3026]

Brilliant video man. Thank you so much.

[@Str8Nightmares]

pure gold here ✨

[@debangsubanerjee2155]

Really great video with this one.. Thanks Coach Zahabi..Will be waiting for the book..

[@manishrathore2486]

come to spotify

[@fdehands7494]

Thank you so much

[@drosein4020]

To anyone who can help. I suffer from social anxiety and it’s really impacted my social life. I find it hard to connect with people and am feeling very lonely. I’ve read online the CBT works in combating social anxiety. I wanted to know has anyone gone through something similar and also is there away to practice CBT at home without a therapist.

[@adriantakac2783]

superb as always

[@chrisjones8585]

Thank you for this fantastic Video. I felt that it was very informative and thoughtful.

[@alextrubcainfo]

What a great coach advice,thanks

[@arenuzzle6282]

relentless by tim grover also hard out i think i can listen to audio books and fall asleep or doze off when reading . ive read 3 pages and dont know what i read so i have to read again

[@mmaguy]

super nice episode!!!

[@stringsnare]

a low carb diet has been effective for some people to reduce anxiety. for phobias, i highly recommend Captain Tom Bunn's SOAR program for flying. I did it, but the techniques you could use for other phobias. I had a severe flying phobia that was cured with those techniques in that program.

[@theomen49]

I've grown to do a lot of hard sparring the more I train (I'm a bit over a year into my blue belt), I definitely do fairly hard rounds every time I train, and I often train more than once a day. I will work on doing more flow rolling like you said without telling my partner. Great video, I learned a lot of useful concepts. I am one of those guys who is pretty relaxed before my competition, I'll start warming up harder to off set that.

[@SHAJ3304]

Can't wait for the audiobook to come out!!

[@boyname9589]

great vid dont know what id do without you

[@ProdutoAperitivo]

Great stuff! Thank you Firas.

[@mrhyde7431]

Just saw u on the rogan podcast, man u are so interesting and the way u deliver a message, I can listen to. You for 100hours

[@mjunaid2784]

i'm a simple guy - i see a Tristar upload and i click like lol, great video Firas!

[@CoachZahabi]

Mohammad Junaid your the man thanks for the support!!

[@jmont5872]

Looking forward to your book, Master Zahabi! Please let us know as soon as it’s available.

[@matthewsanger6273]

Great book recommendations. Audiobook of 'Manage Yourself," less than $2 on that big online store. 1/2020

[@marioyamasaki977]

11:45 I remember this saying in UFC Primetime Hendricks vs St-Pierre

[@marklanda6824]

Excellent advice!

[@robertjohansson5814]

Bernardo Faria trained with Macelo and has a game without butterfly guard

[@ashemleibakngambamoirangch5416]

Coach let's do how to stay motivated and determined everyday evan at the laziest or baddest day...thank you

[@ipsofactophoto]

Fantastic episode!

[@06livefast]

This is such a good podcasts. Thanks, Firas!

[@brendonneuhaus1613]

Thanks Firas. Great video. Would love to know if you have ideas on how to better your bjj whilst injured and unable to practice. Can thinking about technique or watching videos help your game even if you can't be on the mat?

[@scottloucks4964]

Is there a video where you discussed how you over came your fear of flying? I have a very similar problem so I am very interested to answer the discussion.

[@irikanji]

21:00 ...when nervous it's because "too much energy".... so expend this excess energy .... my theory...nervous because "thinking too much".... so look into meditation/breathing/mindfulness techniques.... i wonder whether u have ever experimented with this coach? Luv u and ur work!

[@ezk10003]

Love your videos, a lot of good of advice, a lot could apply to life as well as Martial Arts! Intelligent but practical!

[@darxcide7375]

Thank you Firas!

[@zanderkeith7455]

Such a great advices coach. Thanks a ton! Is there anyway to be coached by you in states.?

[@onelifepassport]

I love these! You always have an amazing mindset! I am moving to phuket thailand for a few years to train and fight and become the best version as myself and as a person i definitely will come to tristar and train the times i come back to america!

[@yerbamate_viviana]

gracias!!

[@felipetaborajr9938]

Thank you for all your words coach👍

[@raterko]

Thank you for these videos

[@lyndamartin7584]

EXCELLENT Bro❤ Keep up good Work!

[@mennyossi]

Thank you coach Zahabi. Very interesting episode. I had some fights in my life, and I was so fearfull before the fight and in the fight and lose many of them just because I was not me...was too scared. Now I'm 45 and still dreaming about some more retiring fights :-)

[@GeneralHarissa]

It remember me when i see Nick Diaz doing shadow boxing for no reason lol , now i understand maybe its just natural for him cuz he is an anxious guy ...

[@DaniriJiujitsuVeracruz]

thank you for the excellent lessons coach. Cheers from Mexico!

[@ramysalman6656]

Hi Firas, thanks for all the tips&advices as always, very helpful in life as in sports. Can you please take a few minutes next time to give a more complete review over the TimTam ? Being a Physical Therapist, i'm interested in the device and i'd love to here some of your experience using it. Thanks

[@Daniel-ke1bn]

Kleussik Team hey whats up man! I'm currently in school studying to become a physical therapist. Do you have any advice or tips?

[@ramysalman6656]

Daniel G Hi Daniel doing great man, hope you're ok too, my best advice is to learn the basics and master them, they are the main tools (anatomy, biomechanics...), you should read Low back disorders by Dr Stuart McGill (i bought it after discovering it in one of Firas's video), check some on youtube 🖒

[@geraldblanchard5533]

Vraiment très bon ! Merci .

[@21devious]

Enjoyed the fighter mentality, looking forward more inner game advice. And is your book out yet? Tnx :)

[@DevilDogMartialArts-]

This is an excellent video and I really liked your advice for removing the nervous energy. I would like to add a few points about this that I feel are important to discuss. To begin with, it is important that we recognize that we are not overcoming fear, but managing it, which is important to distinguish since most fear cannot be removed as the Amygdala creates it as a primal response to danger. Instead, we create coping skills through martial arts that help us to manage our response to it, by focus on things like breathing, mindfulness, exposure, and preparation. We also need to remind ourselves to distinguish between rational and irrational fear, and ask ourselves, does our fear fit the facts. In competition, for example, the primary fears are fear of social judgment and fear of physical danger. In leading up to the competition, we need to remind ourselves that the risk of actual danger is minimized due to referees, medical staff, and safety rules, then remind ourselves of the preparation we have done to remove the risk of the unanticipated. The fear of social judgment can be addressed by creating coping skills that establish that your reputation is not based on winning or losing, but your willingness to put yourself at risk, and that even the greatest fighters lose on a long enough timeline, so people still think highly of a loss if the fighter puts up a great fight. This is a pretty extensive subject, and I don't want to ramble on here. I actually have a video I've been putting together over the last few weeks that addresses this same subject, and it should be going up on my channel soon if you are interested in more about coping skills that martial artists can use for managing fear both in and out of the ring. I had been working on it for a few weeks anyway, since I often see martial arts instructors giving very bad advice, and I think there are a lot of false misconceptions regarding the way fear works and strategies for managing it.

[@MiniiCitrus]

I knew a guy that would run up and down 3 flights of stairs until he couldn't breathe before giving a speech in class 😂

[@thebonjournal]

Hey Firas could you say that using shadow boxing to let your body know it's time to fight is similar to the trick of just smiling to make yourself happier or power posing to made yourself more confident? Using the physical to influence the mental.

[@freman75]

Hi Firas, great video with one reserve on bjj intensity training. You have to go through injuries to truly understand where your personal limits are. Those who never got hurt in bjj are the slackers and the cowards.