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HowtoReduceStressWithMartialArtsFeelingstressedout?Noneedtolookbeyondmartialarts!Psychologistshavefoundpositivecorrelationsbetweentraininginatraditionalmartialartandlowerlevelsofhostility,aggressionandhigherlevelsofselfesteemandpositiveoutlookcomparedtoanyothersport.[1]Cuttingstressandlearningtohandleyourselfbothphysicallyandmentallyaregiftsofthemartialartsthatyoucantakeadvantageof.
Steps
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1 Chooseamartialartthatsuitsyourneeds.Therearemanykindsofmartialarts,sospendsometimereadingaboutthedifferentkindsandtheirunderlyingphilosophies.Whatisimportantthoughistofocusontraditionalmartialarts,asthestudiesshowbenefitsintermsofwellbeingandreducedhostilityresultfromparticipatinginthetraditionalformsonly.[2]Ifyouhavethechance,dotriallessonsinseveraldifferenttypesofmartialartstogetafeelfortheonethatyouenjoydoingthemost.Keepyourfocusonthemartialartslikelytobringyouthemoststressreliefsomearenotaslikelytodothisasothersbutagain,itdependsonyou.Someofthemartialartsinparticulartocheckoutinclude:
ChoosebetweenHardStyleandSoftStyle:HardStyleartsteachstrikingandblockinginvariouscombination.Somefocusonspeedandprecision,othersonpowerandtoughness.HardStyletraininginvolvesalotoftimetrainingwithaninanimate,padded,target.SoftStyleartsteachgrapplingandthrowing.Somefocusonreceivingattacks,othersaremoresimilartowrestling.SoftStyletraininginvolveslotsoftimespentwithapartner.Chooseaculture:TraditionalMartialartsaretraditionalbecausetheyarepasseddownthroughsomeculture.Japanesemartialartshavebecomepopularwithourculturebecauseoftheirpresenceinmanymoviesandtelevisionshows,buttheyarenotexclusive.TheChinesehaveseveraldistinctiveandinterestingstyles,asdothePhilippines,Korea,andthereare
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Ad
alsosomeschoolsoftraditionalEuropeanMartialArts.Differentculturesplaceemphasisondifferentaspectsoftraining,andalsoadvancedifferentvisionsofwhatitmeanstobeagoodperson.Chooseaspecificgroup:Eachtraininggroupinterpretsthetraditionwhichtheycomefromdifferently.Somegroupsareverycompetitive,constantlycomparingthestudentsandforcingimprovementthroughtension.Othersaresupportiveandhavegreatcompassionformistakes.Therewillalsobedifferencesbetweentheinterpretationoftheactualtechniques.Becausenoonecanteacheveryaspectequally,somethingswillbetaughtmore,andothersless.Visitaclass:Youcan'tknowifatraininggroupisrightuntilyouexperiencetheclassinaction.Somegroupsmakevisitorswatch,othersinviteyoutojointhemrightfromthestart.Evenifinvitedtojoin,youcandeclineandwatchfromthesidelinesanyway.Rememberwhenvisitingagrouptoberespectful.Ifsittingandwatching,thegoalisforthestudentsnottoknowthatyouarethere.Don'tbesecretive,justbeunobtrusive.Ifyouaretrainingasaguest,behumble.Youhavenorankandthereforeeveryoneisyoursenior.Alwaysassumethattheyarerightwhentheyexplainhowtodoatechnique.Ifyouthinkthattheyaresoseriouslywrongthatyouwillinjureyourselforanotherstudentbycomplying,pleadignoranceorweakness,anddon'tdothattechnique.Donotcorrectthem.Youmay,however,askastudentofseniorrankforclarification.Onceagain,claimthatyoudonotunderstand,notthatyouthinkthattheyarewrong.
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2 SeveraltypesofTraditionalMartialArtsSoftStyle:
Aikido(Japanese)Thisartwasdescribedbyitsfounder(MoriheiUeshiba)as"Amethodfortransformingconflictintoharmony".Thetrainingfocusesonreceivingattacksfromapartner,andredirectingtheirenergyintoeitherathroworadrop.Jointlocksareused.MainSchoolAikidoisnotintendedascombattraining.Instead,eachtechniqueisaphilosophicalmetaphorforawayoflife.SeveralofthefirststudentsfoundedtheirownschoolswhichdoteachAikidoascombattraining.ChiefamongthoseistheYoshinkaischool,whichtheTokyomunicipalpolice,theJapaneseNationalPoliceandtheJapaneseMilitarypolicetrainin.Judo(Japanese)Thisismoreofasportthananart.ItisderivedfromJujitsu,whichiscombatorientated.Thisartteachesthethrowingandpinningofapartneraftermakingcontact,usuallyintheformofa"clinch".Trainingisdonewithpartners,usuallyintheformofdrills.Jointlocksandalsochokesareusedathigherlevels,butareomittedforthefirstseveralranksoftraining.TaiChi(Chinese)Thisisactuallyamixedart,withbothHardandSoftelements,butisprimarilyrecognizedforitsSoftelements.
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BasicTaiChiisactuallysomethingcalledinternalizedtraining,whichismerelyanexerciseforfullypowertraining.Manypeopleenjoytheinternalizedtrainingsomuchthattheynevermoveon.FullpowerTaiChiiscombattraining,butitsinternalizedformisnot.Jujitsu(Brazilian)WhilethisartisoriginallyJapanese,theBrazilianshavemadeittheirownbyproducingmanymastersofgreatskill,aswellasbyslightlymodifyingthestyle.ThiswasmostlypossiblebecauseJudoreplacedJujitsuinJapan.TrainingissimilartoJudo,butthecultureoftheartisslightlymoreaggressive,andstudentslearnjointlocksandchokessoonerintheirtraining.Wrestling(Greek)ThissportisfamiliartohighschoolathleticsinmostEuropeanandEuropeandescendedcountries.
HardStyle:
Boxing(American)Thissportisdefinitelynotcombattraining,becauseofalloftherestrictionsonwhattechniquesparticipantscanuse.However,thereisnobetterwayofbuildingupyourenduranceandtoughness.Knowingconfidentlythatfewthingscaninjureyouisgreatforyourpeaceofmind.Karate(Okinawan)WhileOkinawahasbeenannexedbyJapanforalongtime,theydohaveadistinctculture,andKaratecomesfromtheirattemptstorepeltheJapaneseoccupationforce.Thisoriginatedastheprimarycombatmethodofsecretrevolutionaries.Itfocusesonunarmedcombatoroncombatwithcommonlyavailabletoolslikefarmingequipment.TraditionalKaratecontainsbothHardandSoftelements,butmanydojosminimizeoromitthesoftstyletraining.KaratehasaheavyfocusonKata(memorizedforms).KungFu(Chinese)ThisisacombatformoriginatedbyBuddhistmonks.Itassumesaverygreattimeavailabletodedicatetotraining.Becauseofthisthetechniquescanbequitedifficulttolearn.However,thesetechniquesareverypowerfulonceacquired.BecauseofitsoriginintheBuddhistquestforenlightenment,thereisaheavyfocusonimprovingallaspectsofthestudent'slife,notjusttheirfightingability.Taekwondo(Korean)ThisHardStyleisthenationalsportofSouthKorea,andhasoverthepastseveraldecadesbecomedividedbetweenthosewhopracticeitasanartorasportandthosewhopracticeitascombattraining.ManyMartialArtistsconsiderTaekwondomasterstobethemostknowledgeableaboutkicksofanymartialart.
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3 Learntorecognizethestressresponse.Inordertoassessthedifferencethatmartialartstrainingwillbemakingtoyourstresslevels,you'llneedtoknowwhatyourstressresponsetypicallyconsistsof.Someormanyofthefollowingresponsesarefairlycommonplaceinahighlystressedperson,whilethefollowingstepwillclarifyhowmartialartswillmakeapositivedifferenceinreducingthesetypesofstressresponse:
Yourheartrateandbloodpressureincrease,withmorebloodgoingtothemuscles(hencetension)Youroxygenlevelschange,withlessoxygengoingtoyourconsciousbrainandmoregoingtoyourreactivebrain,leavingyouopentomentalblanking,memoryfailure,lossoflogic,increaseinemotions,narrowyourattentionandcauseyoutobeedgyYourbloodclotsfasterandbloodsugarlevelsincrease,resultinginjellylegs,sugarcravingsandsometimesheartburnYoumayfeelparalyzed,yourstomachknotted,andyourvoicemaychangeorbeconstrictedYourbreathingcanbecomemorerapid,yoursensitivityheighten,andyour
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bodytemperatureincrease,potentiallycausingdizziness,fainting,increasedhearingandseeingability,sweatingandhotflushesOthernoticeableorlongtermchangesthatcandamagehealth.
Understandhowmartialartscanreduceyourstressandlessenyourvulnerabilitytostress.Thepurposeoftraditionalmartialartsistotraina
warriorspiritormind.[3]Awarriorspiritcanonlyfullyformbydevelopingthecertaincharacteristics,allofwhicharehighlyhelpfultobuildingyourcopingmechanismsagainststress,suchasimprovingyourdecisionmaking,calmingyourfears,andprojectingconfidence.Asthelistinthesteppriortothisoneshows,eachoftheseelementsisoftenabsentinahighlystressedperson,ashypersensitivitytootherpeople'sverbalandbodilycuesandahighstateofalertnessfordangerbroughtonbyrealorperceiveddangersintheworkplace,onthestreet,insocialsettings,etc.takeover.Andwhenangerorfeardominate,thethinkingprocessestendtoshutdown,andaconstantstateofbeinglikethisleavesyoustressed.Learningthewayofthewarriorspiritmayhelpyoutocontainyourstressresponsesandteachyouhowtoestablishrealfocusandselfmanagement.Thefollowingelementsareusualpartsofwhatyou'lllearninyourmartialartstraining:[4]
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Youwillberespondingtosituationsthatinvolvefear.Youwillbelearninghowtodevelopnonverbalbehaviorsthatmanagetocommunicateconfidencetoothers.Youwillbelearninghowtoremaincalmunderpressure.Youwillbelearninghowtomakerapiddecisionsunderstressfulsituations.
Bepreparedtoexposeyourselftofearstimuli.Inmartialarts,giventhatyouaregoingtobefacinganopponent,youwillbeconfrontedbyfearevoking
situations(includingthefearofbeingphysicallyhurt).[5]Thisexposureisagoodthingbecauseovertime,thepracticeofdealingwithitregularlycanalleviateyourinternalizedfearandhelptodesensitizeyoutothingsthatprovokeyourfear,suchasfeelingyou'renotsafe,notconfidentenough,orthatyou'reunabletodefendyourself.Fromastresspointofview,thisisexposurecoupledwithlearninghowtorespondeffectivelywillbegintoreduceyouranxietylevelsaswellastrainingyouinhowtorespondlogicallyandcalmly.
Stresscanbeproducedwhenyouareafraidofsomethingbadhappeningtoyou,evenwheretheharmisimagined,mostlybecauseyoudon'tfeelabletodefendyourself.Traininginamartialartcangiveyoutheconfidenceto
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startbelievingthatevenifsomethingbaddoeshappen,youhavethewherewithaltorespondanddefendyourself,notjustphysicallybutalsoretainingyourmentalclarity.Ifyou'rewithdrawnandnotparticularlyassertive,yourdesiretoavoidconflictcanincreaseyourstresssymptomsbecauseyouranxietylevelscanleaveyoufeelingunabletocopewiththestressorsaroundyou.Ifyoulivealifefeelingthatyou'renotsafe,amartialartcanhelptorestoreasenseofreassuranceandwillallowyoutodealmuchbetterwithconflictingeneral.Fightsalmostnevergotoplan.Martialartswillteachyoutointuitivelyrelyonaseriesoffallbackpositionstokeepchangingtheperspectiveandoutcomes.Thisispreciselywhatyoushoulddointherestofyourlifeaswell,asliferarelygoesaccordingtoplaneither,andthepersonmostabletobendwiththechangesandspringbackupagainisthepersonlesslikelytobreakunderthepressureofstress.
Slowdown.Whenpeoplefirstbeginamartialart,thereisatendencytotryandlearnfast,tocatchupwithothers,andtoperformwellfromthebeginning.
[6]Whatoftenhappensasaresultisthatthebeginner'smovementsaretoofastand
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ineffectual,thepostureispoor,andmotorcontrolisdifficult.Withpractice,patience,andtimehowever,youwillfindthatyourmovementsbecomemoreconfidentandslower,andyourpostureimproves,withgreatermotorcontrolandmentalmasteryalsofollowing.Eachoftheseoutcomeswillaidinreducingyourstresslevels,asyoumasteryourbody'sresponsesandstrengthenyourbreathingandreactionresponses.
Asyouincreasethroughthedifferentlevelsofyourmartialartstraining(usuallydenotedbydifferentcolorsofbelts),youwillstarttowieldmoreandmoremasteryoveryourbody'sreactionsandoveryourfearreactions.Theresultingconfidenceanddecreasedfearfulnesswillgiveyougreaterpositivethinkingpowerthatcanhelpyoulearntocopewithandlessentheimpactofstressorsinyourlife.Martialartswillgiveyoutheinternaldisciplinetoreacttoaworldthatdoesn'tslowdownorstandstillforanyonehowyoureacttoexternalstimulimakesallthedifferencebetweenstayingstressedorcopingandstayingresilient.
LearnZen.ZenBuddhismabeliefsystemthatisoftencoupledwithmartialarts
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training.Itisamindsetthatisgreatlybeneficialtomaintain.Almosteliminatingstress,Zenteachesyoutofocusonthemomentandtogowiththeflow.
Dailymeditationwillalsohelpyoutorelax.MartialartsandZenteachyoutoforgettheneedsoftheselfandactaccordingly.Whenyouhavefullygraspedtheinnerdisciplineandtheouterrespectforotherswithoutfearingthem,youwilldiscoverthatcravingobjectsorotherdesireslessensandthatdoingwhatisneededtobedonecanbeachievedinapeacefulmannerthatdoesnotdisturbyourmentalandbodilyprocesses,withoutreducingyoutoaconstantstateofstress.Throughmartialarts,youwillbecomemoreconfidentineverythingyoudoandlessworriedaboutthe"whatif",focusingonlyonthenow.
Wecouldreallyuseyourhelp!
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Video
Thisvideodemonstratesthebeneficialimpactsformany
peopleattendingamartialartshealthcenter.
Tips
Martialartsalsoteachyoutheartofbalancingandnotrelyingtoomuchonone
aspectofyourbody.Forexample,injiujitsu,youmustbeabletoperformeach
techniqueonboththeleftandrightsideofyourbody.Thissenseofbalanceis
somethingthatyoucanalsoadoptinyourmindset,toensurethatyoudon'trely
toomuchononesideofyourbrainhemisphereandneglecttrainingornourishing
theother.Whileeachofushasatendencytobemoreleftorrighthemisphere
dominant,itisnotagoodideatoallowthestrongersidetodirecteverything
becausethatrisksleavingyouweakenedinotherareasthatyoushouldstillmake
anefforttokeepingoodshape.Ultimately,thisbalancehelpstoshoreupyour
defensesagainststressbecauseyou'llbeaflexiblethinker,abletofallbackon
alternativesolutionswhendifficultiesconfrontyou.
Read"Zenandtheartof_____"booksorotherbooksonmartialartstogaina
mindset.YoucouldalsovisitLeoBabauta'swebsite"ZenHabits".
StudyandpracticeYoga,Kungfu,KalariPayatu(fromKerala)andTaeKwon
Doe.
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Ad
Warnings
Ifyouaresufferingfromtheillsideofeffectsofstressand/orareexperiencingit
longterm,itisimportanttospeaktoyourdoctor.Youmayneedtotakeavariety
ofapproachestorestoringyourgeneralwellbeing.
ThingsYou'llNeed
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HowtoReduceBacktoSchoolStress
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RelatedwikiHows
SourcesandCitations
AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,pp.1922in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865researchsource
1. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.19,in:
http://www.wikihow.com/Reduce-Stress-With-Martial-Arts#_ref-1http://www.wikihow.com/Get-the-Most-out-of-Martial-Arts-Competitionshttp://www.wikihow.com/Choose-a-Martial-Arts-Schoolhttp://www.wikihow.com/Choose-a-Martial-Arthttp://www.wikihow.com/Deal-With-Stresshttp://www.wikihow.com/Manage-Stress-by-Focusing-on-Your-Heart-Ratehttp://www.wikihow.com/Reduce-Back-to-School-Stresshttp://www.wikihow.com/Special:BookSources/9780713684865
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DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865
2. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.20,in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865
3. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.20,in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865
4. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.20,in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865
5. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,pp.2021in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865
6. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.22,in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865
OEvernoteajudavocaselembrardetudoeaseorganizarsemesforo.BaixeoEvernote.
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