If you’re like me, you’ve had days where you felt overwhelmed on the mat. Maybe it was while sparring with someone way above your skill level or even a younger, faster opponent. Or it could have simply been trying to keep up with everyone else during drilling.
Whatever the case, learning to manage and overcome feeling overwhelmed on the mat brings numerous benefits.
You will experience better focus, technical improvement, and, especially, more enjoyment of your training. Plus, you will definitely see an increase in your confidence both on and off the mat.
Unfortunately, many martial artists struggle to achieve this state of calm and control. Despite their best efforts, they are caught in a cycle of stress and frustration.
But it doesn’t have to be that way.
This article will teach you how to conquer feeling overwhelmed and regain control and confidence during your training sessions.
Why You Feel This Way
Feeling overwhelmed on the mat is a common challenge for many martial artists.
Here are the primary reasons why I feel this happens. (I’ll address how to solve these in a bit.)
#1: Unrealistic Expectations
Many of us as martial artists set unrealistic expectations for ourselves, aiming for perfection rather than progress. This mindset creates unnecessary pressure and leads to disappointment and overwhelm when those high standards aren’t met.
Unfortunately, we compare ourselves now to our younger days and have difficulty letting go of that to move forward.
This is what held me back mentally when I turned 50 years old. I still believed that I should be able to hang with the 25-year-old competitive athlete. That attitude kept me from enjoying my martial arts at the time.
#2: Lack of a Proper Training Routine
Without a structured and consistent training routine, it’s easy to feel lost and unprepared during sessions. This lack of a routine can lead to a sense of chaos and overwhelm on the mat.
Let’s be honest, as we age, life’s demands can make it challenging to maintain a consistent training schedule. Without a plan, training can become sporadic and unfocused.
I’m talking on and off the mat, btw. If you’re walking into your martial arts class without a plan for the day, you’re setting yourself up for frustration. Don’t worry, I’m going to help you out with this below.
#3: Overemphasis On “Going Hard”
Sparring hard all the time can actually be a significant reason why you feel overwhelmed on the mat, especially as you age.
While I do feel that sparring is important in training, the intensity should be adjusted according to your needs. This means finding training partners who understand that not every round needs to be a battle to the death.
Waking up the next day and hardly being able to function isn’t a sign of quality training practices in my opinion. It’s just a faster way of setting you up for injuries and burnout.
The better we can hone our movements and techniques through smarter sparring the better off we’ll be in the long run.
#4: Inadequate Rest and Recovery
The drive to improve as we age can lead us to think that we should be training more rather than giving our bodies the rest they need to recover. Of course, this relates to the previous point.
More doesn’t always equate to better, which goes for training both on and off the mat.
Neglecting rest and recovery can lead to burnout, which significantly contributes to feelings of overwhelm. Without proper rest, your body and mind won’t be fully prepared to handle the demands of training.
A smart way of training focuses on finding the balance between training and recovery.
#5: Poor Time Management
Failing to manage time effectively in and out of training can lead to a rushed and frantic mindset, which translates to feeling overwhelmed on the mat.
If you’re reading this, you probably aren’t 25, single, and have extra time and energy to train hard.
Instead, you struggle to find time for family, work, mobility training, strength training, and getting to your martial arts practices a few times a week.
This is why it’s crucial to be clear about what really matters to you and create a realistic schedule based on your life.
Here’s how I suggest you address the problems above to regain your composure on the mat.
How To Overcome Feeling Overwhelmed: Step by Step
Step 1: Set Realistic Expectations
It’s important to set achievable goals for your training sessions. This helps reduce pressure and allows you to focus on gradual improvement rather than perfection.
As I wrote above, thinking I should be able to perform the same way at 50 years old as I did when I was half my age kept me from enjoying my martial arts. Once I sat down and got extremely clear on what was important to me in my training and, more importantly, what WASN’T important to me, things started changing for the better.
Figure out your “why,” and focus solely on that.
Understanding your reasons for training can provide clarity and direction, making it easier to set meaningful and attainable goals. When your goals align with your deeper motivations, you’re more likely to stay committed and less likely to feel overwhelmed.
I wrote in detail about how to play your own game here. In a nutshell, spend some time figuring out the following points;
- What am I training for?
- What is important to me?
- Who do I want to train with?
- How do I want to train?
These four questions, along with the other advice in the article I linked to, will give you the framework to train in a way that matters to you for your entire life.
Step 2: Develop a Structured Training Routine
Unfortunately, many people try to cram everything into one session or train haphazardly without a plan.
This is pretty common in martial arts like BJJ, where a technique is shown and lightly drilled before everyone jumps into free sparring for the remainder of the class.
Having a more structured practice will lead to better performance. However, I know it can be tough if you aren’t the one teaching the class.
This is something I discussed in detail here but it basically comes down to focusing on a specific concept within each class. This allows you to apply that concept to anything that is being taught in the class. You can use that concept as well when you roll.
When you know exactly what you want and don’t want out of your martial arts, it will be easier to know exactly what to focus on. This means you will have less to think about and do and therefore keep you from feeling overwhelmed when on the mat.
Thanks to your clarity and structured training routine, you will find that training only a few times a week will be enough.
For example, creating a weekly schedule that dedicates specific days to different types of training is also a great idea.
- Day 1: learning a new movement pattern using constraint-based training
- Day 2: situational sparring that new movement pattern
- Day 3: review of new and previous movement combinations using situational sparring/constraint-based training
This structure helps you stay organized and reduces overwhelm. Each day should have a clear purpose, allowing you to prepare mentally and physically for what’s ahead. Over time, this routine will become second nature, making your training sessions more efficient and productive.
Step 3: Incorporate Mental and Emotional Training
Finally, a balanced approach to training should include mental and emotional preparation.
Mental and emotional training can help you stay calm and focused, even in high-pressure situations. These practices develop your ability to control your thoughts and emotions, which is crucial for performing well on the mat.
My two go-to training methods are Zazen and Visualization.
I practice zazen every morning to start my day. Then, I finish my day using what I call mental martial arts, which means that I visualize my martial arts moves in my head before bed.
These two things have been game-changers for me over the years and you can read more in-depth about both of these techniques here.
You can even use visualization before your martial arts practice to help reduce anxiety. Let’s say there are certain techniques or even people that make you nervous. Before entering the practice hall, visualize successful techniques and calm responses to stressful situations on the mat.
Or if you know you’ll be having a particularly intense sparring session, spend a few minutes visualizing yourself executing your moves flawlessly and remaining calm under pressure. This mental rehearsal can increase your confidence and reduce anxiety even with those hard-core youngsters out there. 😉
In Summary
Feeling overwhelmed typically results from a lack of direction. Focusing on the three steps above will allow you to enjoy a more focused, effective, and enjoyable martial arts practice throughout the years.
Work to set realistic goals, have a plan and use mental training to keep you in the right frame of mind.
Doing this will keep you healthy and feeling good on the mats forever.