How we speak to and think about ourselves is one of the most important aspects of Jiu-Jitsu and life in general. Our ability to feel what we're going to feel, then putting those feelings in their proper place without beating yourselves up.. is THE trait that I feel separates the bulk of students from one another.
Not talent.
Shift Your Perspective
One of the most powerful tools to counter negative self-talk is to reframe your thoughts. Instead of focusing on failures or mistakes, shift your perspective to view them as learning opportunities. For instance, instead of thinking, "I can't believe I got caught in that submission," try reframing it to, "Now I know what to look out for and how to improve my defense." This positive reframing helps to transform a negative experience into a valuable lesson, reinforcing a growth mindset.
Tips to shift your perspective:
Keep a training journal: Write down what you learned from each session, focusing on both your successes and areas for improvement.
Practice gratitude: Reflect on the progress you’ve made and the supportive community around you.
Visualize success: Picture yourself successfully executing techniques that have challenged you in the past.
Seek Help
Creating a team behind you can be a powerful tool in silencing or more accurately assisting against negative self-talk. Students who training in positive environments
How to develop a team:
Identify your training partners: Think about your team as the squad that you're going to slay the dragon with.
Turn negative thoughts into opportunity: Turn those negative thoughts into opportunities to find answers to the questions and issues you have.
Practice regularly: For those challenges that create the negative thought most, spend more time training in it. For example, "my mount escapes suck." Spend more time escaping from mount. Ask your friend who's great at mount, what exactly he or she doing to keep you there.
Engage in Mindfulness Practices
Mindfulness can significantly reduce negative self-talk by helping you stay present and non-judgmental. By practicing mindfulness, you become more aware of your thoughts and emotions, allowing you to manage them more effectively.
Mindfulness practices for Jiu-Jitsu:
Breathing exercises: Practice deep breathing before and after training sessions to center yourself and reduce anxiety.
Body scan meditation: Spend a few minutes each day focusing on different parts of your body, noticing any tension or discomfort without judgment.
Mindful movement: During drills and sparring, focus on the sensations in your body, the feel of your movements, and the connection with your training partner. This practice can help you stay present and reduce the influence of negative thoughts.
Conclusion
Improving negative self-talk in Jiu-Jitsu is crucial for your mental well-being and overall progress. By shifting your perspective, developing a personal mantra, and engaging in mindfulness practices, you can cultivate a positive and resilient mindset. Remember, Jiu-Jitsu is as much a mental journey as it is a physical one.
I have never felt that I was any more talented than anyone else that I have trained with. The distinguishing mark in my opinion has always been that I never left the gym feeling bad for myself.
DFM Coaching is dedicated to helping you overcome mental hurdles and achieve your full potential in BJJ. Whether through in-person instruction, seminars, private lessons, remote coaching, or video analysis, I provide personalized support tailored to your needs. Keep pushing forward, and let’s grow together!
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