Competition tips:

Dealing with nerves before a BJJ competition is totally normal. Here are some tips to help you manage them and perform your best:

Focus on Preparation: Confidence comes from preparation. Trust in your training and the work you’ve put in. Remind yourself that you’ve done everything you can to be ready.

Breathing Techniques: Practice deep breathing to calm your mind. A simple technique is inhaling for 4 seconds, holding for 4 seconds, and exhaling for 4 seconds. This helps reduce anxiety and brings your focus back.

Visualization: Visualize yourself executing your game plan successfully. Imagine being calm, executing your techniques smoothly, and reacting well to any situation.

Routine is Key: Stick to your usual warm-up and pre-competition routine. Having a set process can ground you and make you feel more in control.

Positive Self-Talk: Replace negative thoughts with positive affirmations. For example, instead of thinking “I’m nervous,” tell yourself “I’m excited and ready to perform.”

Focus on the Process, Not the Outcome: Don’t worry too much about winning or losing. Focus on doing your best in each position, transitioning well, and sticking to your game plan.

Accept the Nerves: Instead of fighting the nerves, accept them as a normal part of competition. They can even enhance your focus and energy if you embrace them.

Stay Present: Avoid overthinking about the future or the result. Focus on the match and the task at hand, like the next grip or the next move.

Relax Between Matches: If you have multiple matches, give yourself time to reset. Stay hydrated, eat something light, and mentally relax between rounds.
Support System: Having teammates or friends around for moral support can help calm you down and keep things in perspective.