Top 3 Mental Health Benefits of BJJ
Mental Health Month raises awareness and educates people about mental illness, the realities of living with these conditions, and strategies for maintaining positive mental health and wellness. Recently, the stigma around mental health has somewhat decreased, and people are more open to discussing their journeys and how they are positively coping with mental health difficulties that have impacted their lives.
A study on mental health stigma published in EMBO Reports concluded: “There is no country, society or culture where people with mental illness have the same societal value as people without mental illness.” It’s safe to say that no matter where you are from, we have all suffered from some type of difficulty whether it is depression, anxiety, or other psychological and physical experiences.
There are several studies on sports' positive effects, particularly BJJ, on the mind and body. As Brazilian jiu-jitsu practitioners, we have probably all felt some type of improvement in our mental health, without even realising it at the time. After all, it makes up our social, emotional, and psychological health. In other words, our mental health determines how we think, feel, and act.
While there are many mental health benefits of BJJ, here are the Top 3 Mental Health Benefits that JSBJJ members experienced:
1. Building relationships
BJJ helps you connect with people and provides a positive and supportive community. At BJJ, you will find supportive training partners and mentors who help guide you through the many facets of learning jiu-jitsu. These relationships often carry off the mat into great friendships, gym partners, lunch get-togethers, dinner parties, etc. Who knows…you may even leave a ladies’ class with matching jiu-jitsu tattoos. 👀
2. Be physically active
By being physically active, you are creating healthy habits for yourself that will significantly improve your quality of life. BJJ is a highly active martial art that involves tough exercise, strength conditioning, and cardio. When the body undergoes intense exercise, it releases a hormone called endorphin, which helps us reduce stress and naturally relieve pain. Healthy levels of endorphins are proven to help people deal with symptoms of anxiety or depression, boost self-esteem, and improve sleep. By regularly practising jiu-jitsu, you will most likely feel a boost in your mood and self-confidence, find ways to manage stress and lose weight.
3. Learn problem-solving skills
BJJ helps you adapt your mind to the dynamic situations, positions, and movements that you are put into by an opponent or vice versa. By being forced to critically think and solve problems while under physical stress in a roll or competition, we have to form solutions faster than our opponent is presenting them. As a result, you will find that BJJ sharpens your focus and increases your decision-making process and timing. Learning problem-solving skills also helps us deal with violence in more calm and effective ways.
“While on the mats, that’s the only time you can focus on yourself and nothing else.”
So, how has BJJ impacted your mental health? Here are a few of our members’ stories:
JSBJJ member Loredana was happy to share her personal story about how BJJ has had such a positive impact on her mental health:
The story between me and BJJ was born in 2019, a year in which I came out devastated by some experiences and I was in a deep depression. One day, I decided to try something new. I googled the nearest BJJ gym, did my first trial, and fell in love immediately! I trained with consistency and dedication, but all my monsters and mental barriers started popping out: the inability to believe in myself and to talk to someone, I couldn't take the steps I expected. My situation got worse and I was having severe anxiety attacks. All this can seem like a lot when you don't have a healthy mental situation and when people and the environment are not ready to welcome you, so I decided that it was not a healthy environment for me and reluctantly left, but I could not continue to do something I love in an environment that doesn't allow you any peace. With the help of my husband, who is my life partner on and off the tatami, I decided to attend another gym, obviously with a thousand fears and doubts that I had developed from the previous experience. Fortunately, I received super positive feedback, I found a pleasant environment, I found friends and people to open up to and all of this seemed wonderful to me. This was the place I was looking for, the place where I could heal my mind not only with sports but with the many people from whom I get inspiration and support. I had a very difficult childhood and grew up with many mental and physical barriers. I always had to manage on my own without anyone's support, so what is this sport healing me into? I was very reluctant to have physical contact, but here we are forced to have it and I have no problem. I also always wanted to remain anonymous, I hardly ever approached anyone, and I never believed in my abilities because no one ever pointed them out to me. I never had a sense of belonging and now I know that I am a different person thanks to all of this! I know I'm part of a group, I'm part of something important. BJJ continually takes me out of my comfort zone mentally and physically. It's not always pleasant but it's the process that makes us grow and improve. Sometimes I wanted to give up so many times out of frustration but thinking about it then I wouldn't have improved my situation. In the end, a black belt is a white belt who never gave up! Oss.
Other JSBJJ members were happy to share their stories as well:
Growing up as part of a family and in the countryside, where nobody ever speaks about their feelings and mental health issues don't exist, it took me forever to realize that my inner critical voice wasn't as harmless as everybody else's and that I'm dealing with an anxiety disorder.
When I first locked myself in my room for weeks, unwilling to leave the house anymore or meet people, I knew something was wrong. I attempted multiple therapy options, hiding it from family and friends, and was afraid to talk about it. I tried plenty of different hobbies, which all were helpful in some way but would only make me feel better for a couple of weeks or months, as it wasn't anything I'd end up doing permanently for the rest of my life. I needed something I could look forward to and implement in my weekly or daily schedule, something which would make me leave the house and surround myself with supportive people. Over the years, I developed different coping skills which would help me prevent or get through the usual anxiety/panic attacks but I never managed to open up about my issues or make close friends who understand and support me. I had lost most of my friends due to my anxiety disorder and not being able to deal with it myself.
I had kind of accepted that I'm just not going to get much better and that I will just always spend most days being exhausted and not willing to be around other people. One day, I finally managed to talk about it to a friend who shared his story with me and suggested that I try BJJ. To be honest, I didn't see how fighting people was supposed to help me but I said I'd give it a try. Luckily my friend was so enthusiastic about this hobby and convinced I might like it, that I didn't have the heart to tell him no and not take his advice.
I'm really glad I listened to him. Now, just about a year and a half later, BJJ did not only help me make new, kind and supportive friends, but it also gave me the strength to open up to others. I'm able to openly communicate what I'm dealing with and have fewer anxiety attacks than I used to. I'm still working hard on dealing with my anxiety but I'm convinced that BJJ helps me get better step by step. In addition to making friends and gaining healthy coping skills through BJJ, I also managed to open up about mental health issues to a few members of my family, which were also really glad about it, as it turned out they were struggling themselves. Sad to say the issue just always was that nobody was strong enough to take the first step and be the first one to talk about it. It seems like BJJ did that for me!
__________
I joined JSBJJ in June 2019 after several years of threatening to start jiu-jitsu. I did it at a time when my life was very demanding and I was testing my emotional stamina to its limits.
I won't break anyone else's privacy but apart from the normal demands of being an adult, parent, etc., I'd had several months of being the primary carer to a close family member who was undergoing a lengthy and traumatic stay in a residential psychiatric institute.
By the time I joined JSBJJ, I was emotionally and physically exhausted and a good friend suggested I do something just for me. Another friend of mine owns an MMA club but I knew loads of lads in it and at the time the option of relative anonymity in a city centre club was far more appealing. I googled city centre gyms, read the reviews and signed up for the 30-day beginner offer attending lunchtime classes.
The benefits were instant. I was overweight for the first time in my life but this fell off me pretty quickly with the intensity of the training. Much more importantly I found myself instantly forgetting my outside worries while I was doing jiu-jitsu. It's not meditation but there are few more mindful activities than trying to delay your inevitable tap when you're being involuntarily strangled or subbed by a lock.
I built my visits to the psychiatric institute around the lunchtime classes and found that I forgot my upset if I did a class after a visit and I managed my upset much better if I visited straight after a class. Thankfully, within 2 months, my unwell family member was released as they were much better. I wish I could say the same about my jiu-jitsu!
JSBJJ has been a core part of my emotional strength ever since. The leaders of the club have created a welcoming, encouraging, and inclusive atmosphere that is deeply important to my life. Thanks to them for this. The members have also been wonderful. I recently suffered my first long-term jiu-jitsu injury and 2 or 3 members have been brilliantly supportive as I make my way back to full recovery.
Thanks to you all. Happy rolls.
Thank you all for sharing your personal stories!
During Mental Health Awareness Month and every month, we hope you find that BJJ helps you not only improve your mental health but prioritise it.