Controlling Anxiety Before a Jiu-Jitsu Competition
Competing in Jiu-Jitsu can trigger nerves, no matter how experienced you are. That rush of adrenaline before stepping on the mats is completely normal, but if left unchecked, it can turn into crippling anxiety that affects your performance. The key is not to eliminate anxiety but to control it so that it fuels your focus instead of sabotaging your game.
Many athletes see pre-competition nerves as a bad thing. Instead, reframe anxiety as excitement. Your body is preparing you for battle—heightened awareness, increased adrenaline, and sharper reflexes are all tools you can use to your advantage. Tell yourself, "This isn’t fear, this is energy I can use."
One of the most effective ways to regulate anxiety is breath control. If your heart is racing, your mind will follow. Use a 4-4-8 breathing pattern: inhale for 4 seconds, hold for 4 seconds, and exhale for 8 seconds. This slows your heart rate and helps your body shift into a calm, focused state.
Your mind doesn’t know the difference between imagination and reality. Spend time visualizing yourself performing well—executing your game plan, staying composed under pressure, and handling every position with confidence. When you mentally rehearse success, you condition yourself to feel prepared and in control.
A structured routine creates a sense of control. This could include listening to music, doing dynamic warm-ups, stretching, or repeating a personal mantra. Find what works for you and stick to it. Consistency breeds confidence.
Anxiety often comes from worrying about things outside of your control—your opponent, the crowd, the referee’s calls. Instead, focus on your preparation, your breathing, and your strategy. The more you control your own mindset, the less outside factors will affect you.
When anxiety peaks, try 5-4-3-2-1 grounding:
This brings your mind back to the present and stops the spiral of overthinking.
No competition is predictable, and that’s the beauty of it. Instead of fearing uncertainty, embrace it as part of the challenge. Every match is an opportunity to learn and grow, regardless of the outcome. When you stop fearing failure and start focusing on the experience, you unlock your best performance.
Anxiety before a Jiu-Jitsu competition is normal, but it doesn’t have to control you. By managing your mindset, controlling your breathing, visualizing success, and sticking to a routine, you can turn nerves into an asset instead of a roadblock. The best competitors don’t lack anxiety—they’ve just learned how to use it to their advantage.
Now, step on the mats with confidence and own your moment.
