For any type of athletic endeavor but especially in individual sports it is important to keep mental preparation and confidence levels high. When training in Jiu Jitsu, wrestling, boxing etc. it remains the pinnacle of every athletes game to maintain a good work ethic and a sureness in one’s abilities. However, although this sounds easy, it is one of the most difficult aspects to any individual’s training. Here are a few things to remember:

1. Self talk:
This is extremely powerful and meaningful as what we say to ourselves affects how we act. Our moods, emotions, motivations, confidence, health and so on are all unconsciously affected by the self-prophetic conversations we have within ourselves. To phrase it another way, who is more influential to you than yourself? Nobody. So be sure that you treat yourself in an uplifting manner with respect. Use words like “strong”, “capable”, “intelligent”, and “successful” to describe your character and avoid placing any negative emphasis on failures or faults.

2. Positivity and question rephrasing:
Be sure that if you make a mistake, have an off day or discover a weakness that you don’t place blame or question your abilities or capability to cope. Instead of asking yourself something like, “why am I so stupid to keep getting caught in that position?” ask, “How can I help myself to avoid this same thing from happening?” or, “What did I learn from making this mistake?”. Doing something as simple as this will help keep you mentally strong and confident as well as possibly help to illuminate any strengths or learning points for you to target.

3. Visualization:
Try to put yourself in any situation in which you may have to face adversity and see positive results spawning from the experience in accordance with whatever your goals are. Whether it’s practice, a match, a job interview or meeting with the in-laws visualize something positive as a result; like perfecting a new move, defeating the opponent, getting the job, or enjoying the company of your spouse’s parents.

4. Relaxation:
This can come from positive meditative visualization and controlled breathing. The more you “visit” a certain environment and can relax while in it, the more relaxed you will be when you actually find yourself there. The more clam you can be the higher the level of performance and thinking you can reach. On this same thought though, don’t let yourself become so relaxed you are slow or sleepy.

5. Distractions and living in the moment:
This is the most cliche statement but you have to live in the moment and can’t let yourself be distracted by random creeping thoughts. To feel totally immersed in something is a weightless and almost euphoric feeling that will result when you become only focused on completing the task at hand. There is no sure way to achieve this, however, if you actively remind yourself to stay in the moment and give a concerted effort to focus entirely on the what is happening right before you it is totally possible. With practice you will get better too, so don’t give up, its worth it.

6. Controlling your emotions:
No matter what you are feeling, be it stress, fear, anger, you cannot under any circumstances let your emotions run rampant. This will only be achieved if you are in tune with yourself enough to pinpoint how you are feeling and the reasoning behind the emotion. Then you can desensitize yourself to the raw, animalistic, instinctual being you have become and make clear headed, logical decisions instead of wild and out of control emotional ones.

7. Positive recall:
Part of self talk, this is when you look back to experiences or times when you have been successful and have done well. Really try to focus on how you felt not only emotionally but physically in your times of victory and transfer these feeling to your present self. This will help raise confidence and mental toughness by providing you with positive content for proof of your abilities.

A final note:
Having a good gym with good people to surround you and a strong instructor staff takes some of the burden of staying motivated and confident off of you and disperses it to your family and teammates in the gym. You are not alone, let others lean on you and they will reciprocate in the future. Helping others and bonding with those around you is what its all about.