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24defevereirode201523:51

HowtoReduceStressWithMartial
Arts

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Feelingstressedout?Noneedtolookbeyondmartialarts!Psychologistshavefound
positivecorrelationsbetweentraininginatraditionalmartialartandlowerlevelsof
hostility,aggressionandhigherlevelsofselfesteemandpositiveoutlookcomparedtoany
othersport.[1]Cuttingstressandlearningtohandleyourselfbothphysicallyandmentally
aregiftsofthemartialartsthatyoucantakeadvantageof.

Steps

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Chooseamartialartthatsuitsyourneeds.Therearemanykindsofmartial
arts,sospendsometimereadingaboutthedifferentkindsandtheirunderlying

philosophies.Whatisimportantthoughistofocusontraditionalmartialarts,asthe
studiesshowbenefitsintermsofwellbeingandreducedhostilityresultfrom
participatinginthetraditionalformsonly.[2]Ifyouhavethechance,dotriallessonsin
severaldifferenttypesofmartialartstogetafeelfortheonethatyouenjoydoing
themost.Keepyourfocusonthemartialartslikelytobringyouthemoststress
reliefsomearenotaslikelytodothisasothersbutagain,itdependsonyou.Some
ofthemartialartsinparticulartocheckoutinclude:
ChoosebetweenHardStyleandSoftStyle:HardStyleartsteachstriking
andblockinginvariouscombination.Somefocusonspeedandprecision,
othersonpowerandtoughness.HardStyletraininginvolvesalotoftime
trainingwithaninanimate,padded,target.SoftStyleartsteachgrappling
andthrowing.Somefocusonreceivingattacks,othersaremoresimilarto
wrestling.SoftStyletraininginvolveslotsoftimespentwithapartner.
Chooseaculture:TraditionalMartialartsaretraditionalbecausetheyare
passeddownthroughsomeculture.Japanesemartialartshavebecome
popularwithourculturebecauseoftheirpresenceinmanymoviesand
televisionshows,buttheyarenotexclusive.TheChinesehaveseveral
distinctiveandinterestingstyles,asdothePhilippines,Korea,andthereare
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alsosomeschoolsoftraditionalEuropeanMartialArts.Differentcultures
placeemphasisondifferentaspectsoftraining,andalsoadvancedifferent
visionsofwhatitmeanstobeagoodperson.
Chooseaspecificgroup:Eachtraininggroupinterpretsthetraditionwhich
theycomefromdifferently.Somegroupsareverycompetitive,constantly
comparingthestudentsandforcingimprovementthroughtension.Others
aresupportiveandhavegreatcompassionformistakes.Therewillalsobe
differencesbetweentheinterpretationoftheactualtechniques.Becauseno
onecanteacheveryaspectequally,somethingswillbetaughtmore,and
othersless.
Visitaclass:Youcan'tknowifatraininggroupisrightuntilyouexperience
theclassinaction.Somegroupsmakevisitorswatch,othersinviteyouto
jointhemrightfromthestart.Evenifinvitedtojoin,youcandeclineand
watchfromthesidelinesanyway.Rememberwhenvisitingagrouptobe
respectful.Ifsittingandwatching,thegoalisforthestudentsnottoknow
thatyouarethere.Don'tbesecretive,justbeunobtrusive.Ifyouaretraining
asaguest,behumble.Youhavenorankandthereforeeveryoneisyour
senior.Alwaysassumethattheyarerightwhentheyexplainhowtodoa
technique.Ifyouthinkthattheyaresoseriouslywrongthatyouwillinjure
yourselforanotherstudentbycomplying,pleadignoranceorweakness,
anddon'tdothattechnique.Donotcorrectthem.Youmay,however,aska
studentofseniorrankforclarification.Onceagain,claimthatyoudonot
understand,notthatyouthinkthattheyarewrong.
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SeveraltypesofTraditionalMartialArts
SoftStyle:
Aikido(Japanese)Thisartwasdescribedbyitsfounder(Morihei
Ueshiba)as"Amethodfortransformingconflictintoharmony".The
trainingfocusesonreceivingattacksfromapartner,andredirecting
theirenergyintoeitherathroworadrop.Jointlocksareused.Main
SchoolAikidoisnotintendedascombattraining.Instead,each
techniqueisaphilosophicalmetaphorforawayoflife.Severalof
thefirststudentsfoundedtheirownschoolswhichdoteachAikido
ascombattraining.ChiefamongthoseistheYoshinkaischool,
whichtheTokyomunicipalpolice,theJapaneseNationalPolice
andtheJapaneseMilitarypolicetrainin.
Judo(Japanese)Thisismoreofasportthananart.Itisderived
fromJujitsu,whichiscombatorientated.Thisartteachesthe
throwingandpinningofapartneraftermakingcontact,usuallyin
theformofa"clinch".Trainingisdonewithpartners,usuallyinthe
formofdrills.Jointlocksandalsochokesareusedathigherlevels,
butareomittedforthefirstseveralranksoftraining.
TaiChi(Chinese)Thisisactuallyamixedart,withbothHardand
Softelements,butisprimarilyrecognizedforitsSoftelements.

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BasicTaiChiisactuallysomethingcalledinternalizedtraining,
whichismerelyanexerciseforfullypowertraining.Manypeople
enjoytheinternalizedtrainingsomuchthattheynevermoveon.
FullpowerTaiChiiscombattraining,butitsinternalizedformis
not.
Jujitsu(Brazilian)WhilethisartisoriginallyJapanese,the
Brazilianshavemadeittheirownbyproducingmanymastersof
greatskill,aswellasbyslightlymodifyingthestyle.Thiswas
mostlypossiblebecauseJudoreplacedJujitsuinJapan.Trainingis
similartoJudo,butthecultureoftheartisslightlymoreaggressive,
andstudentslearnjointlocksandchokessoonerintheirtraining.
Wrestling(Greek)Thissportisfamiliartohighschoolathleticsin
mostEuropeanandEuropeandescendedcountries.
HardStyle:
Boxing(American)Thissportisdefinitelynotcombattraining,
becauseofalloftherestrictionsonwhattechniquesparticipants
canuse.However,thereisnobetterwayofbuildingupyour
enduranceandtoughness.Knowingconfidentlythatfewthingscan
injureyouisgreatforyourpeaceofmind.
Karate(Okinawan)WhileOkinawahasbeenannexedbyJapan
foralongtime,theydohaveadistinctculture,andKaratecomes
fromtheirattemptstorepeltheJapaneseoccupationforce.This
originatedastheprimarycombatmethodofsecretrevolutionaries.
Itfocusesonunarmedcombatoroncombatwithcommonly
availabletoolslikefarmingequipment.TraditionalKaratecontains
bothHardandSoftelements,butmanydojosminimizeoromitthe
softstyletraining.KaratehasaheavyfocusonKata(memorized
forms).
KungFu(Chinese)ThisisacombatformoriginatedbyBuddhist
monks.Itassumesaverygreattimeavailabletodedicateto
training.Becauseofthisthetechniquescanbequitedifficultto
learn.However,thesetechniquesareverypowerfulonceacquired.
BecauseofitsoriginintheBuddhistquestforenlightenment,there
isaheavyfocusonimprovingallaspectsofthestudent'slife,not
justtheirfightingability.
Taekwondo(Korean)ThisHardStyleisthenationalsportof
SouthKorea,andhasoverthepastseveraldecadesbecome
dividedbetweenthosewhopracticeitasanartorasportandthose
whopracticeitascombattraining.ManyMartialArtistsconsider
Taekwondomasterstobethemostknowledgeableaboutkicksof
anymartialart.
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Learntorecognizethestressresponse.Inordertoassessthedifference
thatmartialartstrainingwillbemakingtoyourstresslevels,you'llneedto

knowwhatyourstressresponsetypicallyconsistsof.Someormanyofthefollowing
responsesarefairlycommonplaceinahighlystressedperson,whilethefollowing
stepwillclarifyhowmartialartswillmakeapositivedifferenceinreducingthese
typesofstressresponse:
Yourheartrateandbloodpressureincrease,withmorebloodgoingtothe
muscles(hencetension)
Youroxygenlevelschange,withlessoxygengoingtoyourconsciousbrain
andmoregoingtoyourreactivebrain,leavingyouopentomentalblanking,
memoryfailure,lossoflogic,increaseinemotions,narrowyourattention
andcauseyoutobeedgy
Yourbloodclotsfasterandbloodsugarlevelsincrease,resultinginjelly
legs,sugarcravingsandsometimesheartburn
Youmayfeelparalyzed,yourstomachknotted,andyourvoicemaychange
orbeconstricted
Yourbreathingcanbecomemorerapid,yoursensitivityheighten,andyour
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bodytemperatureincrease,potentiallycausingdizziness,fainting,increased
hearingandseeingability,sweatingandhotflushes
Othernoticeableorlongtermchangesthatcandamagehealth.

Understandhowmartialartscanreduceyourstressandlessenyour
vulnerabilitytostress.Thepurposeoftraditionalmartialartsistotraina

warriorspiritormind.[3]Awarriorspiritcanonlyfullyformbydevelopingthecertain
characteristics,allofwhicharehighlyhelpfultobuildingyourcopingmechanisms
againststress,suchasimprovingyourdecisionmaking,calmingyourfears,and
projectingconfidence.Asthelistinthesteppriortothisoneshows,eachofthese
elementsisoftenabsentinahighlystressedperson,ashypersensitivitytoother
people'sverbalandbodilycuesandahighstateofalertnessfordangerbroughton
byrealorperceiveddangersintheworkplace,onthestreet,insocialsettings,etc.
takeover.Andwhenangerorfeardominate,thethinkingprocessestendtoshut
down,andaconstantstateofbeinglikethisleavesyoustressed.Learningtheway
ofthewarriorspiritmayhelpyoutocontainyourstressresponsesandteachyou
howtoestablishrealfocusandselfmanagement.Thefollowingelementsareusual
partsofwhatyou'lllearninyourmartialartstraining:[4]
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Youwillberespondingtosituationsthatinvolvefear.
Youwillbelearninghowtodevelopnonverbalbehaviorsthatmanageto
communicateconfidencetoothers.
Youwillbelearninghowtoremaincalmunderpressure.
Youwillbelearninghowtomakerapiddecisionsunderstressfulsituations.

Bepreparedtoexposeyourselftofearstimuli.Inmartialarts,giventhat
youaregoingtobefacinganopponent,youwillbeconfrontedbyfearevoking

situations(includingthefearofbeingphysicallyhurt).[5]Thisexposureisagood
thingbecauseovertime,thepracticeofdealingwithitregularlycanalleviateyour
internalizedfearandhelptodesensitizeyoutothingsthatprovokeyourfear,such
asfeelingyou'renotsafe,notconfidentenough,orthatyou'reunabletodefend
yourself.Fromastresspointofview,thisisexposurecoupledwithlearninghowto
respondeffectivelywillbegintoreduceyouranxietylevelsaswellastrainingyouin
howtorespondlogicallyandcalmly.
Stresscanbeproducedwhenyouareafraidofsomethingbadhappeningto
you,evenwheretheharmisimagined,mostlybecauseyoudon'tfeelable
todefendyourself.Traininginamartialartcangiveyoutheconfidenceto
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startbelievingthatevenifsomethingbaddoeshappen,youhavethe
wherewithaltorespondanddefendyourself,notjustphysicallybutalso
retainingyourmentalclarity.
Ifyou'rewithdrawnandnotparticularlyassertive,yourdesiretoavoid
conflictcanincreaseyourstresssymptomsbecauseyouranxietylevelscan
leaveyoufeelingunabletocopewiththestressorsaroundyou.Ifyoulivea
lifefeelingthatyou'renotsafe,amartialartcanhelptorestoreasenseof
reassuranceandwillallowyoutodealmuchbetterwithconflictingeneral.
Fightsalmostnevergotoplan.Martialartswillteachyoutointuitivelyrely
onaseriesoffallbackpositionstokeepchangingtheperspectiveand
outcomes.Thisispreciselywhatyoushoulddointherestofyourlifeas
well,asliferarelygoesaccordingtoplaneither,andthepersonmostableto
bendwiththechangesandspringbackupagainisthepersonlesslikelyto
breakunderthepressureofstress.

Slowdown.Whenpeoplefirstbeginamartialart,thereisatendencytotry
andlearnfast,tocatchupwithothers,andtoperformwellfromthebeginning.

[6]Whatoftenhappensasaresultisthatthebeginner'smovementsaretoofastand
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ineffectual,thepostureispoor,andmotorcontrolisdifficult.Withpractice,patience,
andtimehowever,youwillfindthatyourmovementsbecomemoreconfidentand
slower,andyourpostureimproves,withgreatermotorcontrolandmentalmastery
alsofollowing.Eachoftheseoutcomeswillaidinreducingyourstresslevels,asyou
masteryourbody'sresponsesandstrengthenyourbreathingandreaction
responses.
Asyouincreasethroughthedifferentlevelsofyourmartialartstraining
(usuallydenotedbydifferentcolorsofbelts),youwillstarttowieldmoreand
moremasteryoveryourbody'sreactionsandoveryourfearreactions.The
resultingconfidenceanddecreasedfearfulnesswillgiveyougreaterpositive
thinkingpowerthatcanhelpyoulearntocopewithandlessentheimpactof
stressorsinyourlife.
Martialartswillgiveyoutheinternaldisciplinetoreacttoaworldthat
doesn'tslowdownorstandstillforanyonehowyoureacttoexternalstimuli
makesallthedifferencebetweenstayingstressedorcopingandstaying
resilient.

LearnZen.ZenBuddhismabeliefsystemthatisoftencoupledwithmartialarts
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training.Itisamindsetthatisgreatlybeneficialtomaintain.Almosteliminating
stress,Zenteachesyoutofocusonthemomentandtogowiththeflow.
Dailymeditationwillalsohelpyoutorelax.
MartialartsandZenteachyoutoforgettheneedsoftheselfandact
accordingly.Whenyouhavefullygraspedtheinnerdisciplineandtheouter
respectforotherswithoutfearingthem,youwilldiscoverthatcraving
objectsorotherdesireslessensandthatdoingwhatisneededtobedone
canbeachievedinapeacefulmannerthatdoesnotdisturbyourmentaland
bodilyprocesses,withoutreducingyoutoaconstantstateofstress.
Throughmartialarts,youwillbecomemoreconfidentineverythingyoudo
andlessworriedaboutthe"whatif",focusingonlyonthenow.

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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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Martialartsschool

RelatedwikiHows

Howto

Howto

Howto

Howto

ReduceBackto
SchoolStress

ChooseaMartial
ArtsSchool

DealWithStress

Howto

ManageStressby
FocusingonYour
HeartRate

Howto

GettheMostout
ofMartialArts
Competitions

ChooseaMartial
Art

SourcesandCitations

AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,pp.1922in:
DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865research
source
1. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.19,in:
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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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