Training BJJ as an Introvert: Survival and Thrival Strategies

Brazilian Jiu-Jitsu (BJJ) is a dynamic and engaging martial art that offers immense physical and mental benefits. However, for introverts or those who find social interaction and close contact overwhelming, stepping onto the mats can feel intimidating. Here are practical strategies to help introverts not only survive but thrive in BJJ training.

Understanding the Introvert’s Challenge in BJJ

BJJ is inherently social and physical, requiring constant interaction through drilling and rolling with partners. This can be daunting for introverts who may feel drained by social contact or anxious about engaging with new people[2]. However, many introverts find that once they become familiar with the environment and their training partners, the experience becomes more manageable and even enjoyable[1].

Survival Strategies for Introverts in BJJ

1. Show Up Consistently

Discipline is key. Even if socializing or contact feels overwhelming initially, regular attendance helps reduce anxiety over time. Exposure makes the environment less intimidating, and you gradually build comfort and familiarity[1].

2. Find a Supportive Training Partner or Mentor

Having a consistent training partner or being "adopted" by more experienced belts can provide a sense of belonging and reduce social anxiety. A supportive instructor who notices your needs and encourages questions can also make a big difference[1].

3. Set Small Social Goals

You don’t need to be the life of the party. Start with simple interactions like greeting your instructor or training partners with a smile or a quick hello. Volunteering to partner up during drills can be a gentle way to engage socially without overwhelming yourself[8].

4. Use Class Time Efficiently

Respect the flow of training by focusing on drills and rolling rather than small talk during active training time. Save socialising for before or after class, or in the changing room, where interactions feel more natural and less pressured[4].

5. Prepare Mentally Before Class

Recognise that feelings of shyness or anxiety stem from fear of the unknown or fear of judgment. Mentally preparing yourself by setting positive intentions and acknowledging that everyone starts somewhere can help reduce nervousness[8].

Strategies: Turning BJJ into a Strength

1. Focus on the Mental Game

BJJ requires strategic thinking and problem-solving during rolling, which can be a form of mindful focus that distracts from social anxiety. This mental engagement helps many introverts find a zone where social fears diminish[2][3].

2. Build Confidence Through Progress

Each small success on the mats—learning a technique, executing a move, or surviving a roll—builds self-esteem. This confidence often transfers off the mats, helping introverts feel more comfortable in other social settings[5][6].

3. Embrace the Community Gradually

While BJJ gyms are social hubs, you can engage at your own pace. Joining group activities like open mats or post-training meals can foster friendships without the pressure of constant interaction. Many introverts find that their BJJ peers become a close-knit, supportive social circle over time[4].

4. Reflect and Celebrate Growth

Keep a journal or mental notes of your progress, both technical and social. Reflecting on how far you’ve come helps maintain motivation and reduces anxiety about future classes[8].

One Last Word

Training Brazilian Jiu-Jitsu as an introvert is a journey of gradual exposure, mental focus, and building meaningful connections at your own pace. By showing up consistently, seeking supportive partners, setting manageable social goals, and celebrating your progress, you can transform BJJ from a source of anxiety into a powerful tool for personal growth and confidence. Remember, the mats are a place where discipline, patience, and control not only build martial skill but also nurture your social and emotional well-being[7].

This approach helps introverts not just survive the challenges of BJJ training but thrive, making the art a rewarding and enriching part of their lives.

If you’re ready to dive into the world of authentic Brazilian Jiu-Jitsu training, consider visiting The Jiu-Jitsu Foundry at 72-C, Jalan SS21/62, Damansara Utama, Petaling Jaya, WhatsApp 011-11510501. Embrace the challenge, improve your skills, and discover how Brazilian Jiu-Jitsu can transform your martial arts journey!

Be good!

Sources

[1] Introverts : r/bjj - Reddit https://www.reddit.com/r/bjj/comments/yn13j8/introverts/

[2] Introvert Strategies for Extrovert Play (reblog) – Mental Flowers https://mental-flowers.com/2017/11/06/introvert-strategies-for-extrovert-play-reblog/

[3] The Benefits of Brazilian Jiu-Jitsu in Overcoming Social Anxiety https://www.elitesports.com/blogs/news/the-benefits-of-brazilian-jiu-jitsu-in-overcoming-social-anxiety

[4] Doing BJJ mostly to connect and be social. - Reddit https://www.reddit.com/r/bjj/comments/y5jo95/doing_bjj_mostly_to_connect_and_be_social/

[5] Here's How BJJ Can Help Overcome Social Anxiety - Evolve MMA https://evolve-mma.com/blog/heres-how-bjj-can-help-overcome-social-anxiety/

[6] Social Anxiety and BJJ (How To Overcome It!) - Submission Shark https://br.submissionshark.com/blogs/martial-arts-philosophy/social-anxiety-and-bjj-how-to-overcome-it

[7] [PDF] Brazilian jiu-jitsu as social and psychological therapy - DiVA portal https://www.diva-portal.org/smash/get/diva2:1566632/FULLTEXT02

[8] Overcoming Shyness in Your First BJJ Class - Marcus Soares https://marcussoares.com/overcoming-shyness-in-first-bjj-class/

[9] Jiu Jitsu: A Sport for the Introvert - A Skirt on the Mat - WordPress.com https://skirtonthemat.wordpress.com/2013/06/12/jiu-jitsu-a-sport-for-the-introvert/

[10] Introverts in BJJ Class - BJJ Fanatics https://bjjfanatics.com/blogs/news/introverts-in-bjj-class

[11] Personality shifts and changes and clashes in BJJ - Inverted Gear https://www.invertedgear.com/blogs/inverted-gear-blog/personality-shifts-and-changes-and-clashes-in-bjj

[12] BJJ and Social Anxiety, My experience - Reddit https://www.reddit.com/r/bjj/comments/3x5bwl/bjj_and_social_anxiety_my_experience/

[13] How to Start Brazilian Jiu-Jitsu if You Have Social Anxiety - YouTube https://www.youtube.com/watch?v=SZ44C1M-R8U

[14] Strategies For Handling The Inverted Guard In Brazilian Jiu-Jitsu https://evolve-mma.com/blog/strategies-for-handling-the-inverted-guard-in-brazilian-jiu-jitsu/

[15] How to Choose the Right Martial Art for Your Personality https://www.lockdownbjj.com/how-to-choose-the-right-martial-art-for-your-personality

[16] How to Know if Brazilian Jiu-Jitsu is the Right Sport for You? https://www.elitesports.com/blogs/news/how-to-know-if-brazilian-jiu-jitsu-is-the-right-sport-for-you

[17] Overcoming Social Anxiety in Kids Through Brazilian Jiu-Jitsu https://gumacliftonnj.com/overcoming-social-anxiety-in-kids-through-brazilian-jiu-jitsu/

[18] Networking Tips for Introverts in the Sports Industry - Sportidealisten https://sportidealisten.se/networking-tips-for-introverts-in-the-sports-industry/

[19] Tips for coaching introverted players - Soccer Coach Weekly https://www.soccercoachweekly.net/coaching-advice/tips-for-coaching-introverted-players