For those who may not already know, Post-Traumatic Stress Disorder (PTSD) is a debilitating mental health condition that can develop in individuals who have experienced or witnessed a traumatic event. Symptoms of PTSD can include flashbacks, nightmares, hypervigilance, anxiety, and depression. Treatment for PTSD often involves a combination of psychotherapy, medication, and self-care strategies.
When I was in the service, I had a post-deployment wellness visit or something like that. My provider said he was concerned that I may have a mild case of PTSD and referred me to a mental health professional for a follow up. I noticed that the appointment slip stated it was optional, so I opted out. So I may not technically have a PTSD diagnosis, but I can assure you, of those symptoms, I’ve experienced plenty.
So, I may not have had psychotherapy or medications as treatments, but I did take into consideration some self-care strategies. The one that helped me the most, outside of a community that I could openly talk about these things with, was diving into my faith and working through the symptoms and events in a Biblical manner. Many individuals with PTSD also benefit from incorporating physical activity into their treatment plan, such as practicing Jiu-Jitsu. Back when I was facing these demons, and even when they resurfaced a bit after my separation, I didn’t have Jiu-Jitsu. I wish I had because I see where it could have helped me along in that fight.
Whether you start training Jiu-Jitsu as a form of self-defense, a sport, or to improve physical fitness. There are several ways in which practicing can be beneficial for individuals coping with PTSD.
Firstly, Jiu-Jitsu provides a structured environment for physical activity, which can help individuals with Post-Traumatic Stress Disorder to release tension and reduce stress. Engaging in physical exercise can help increase endorphins, which are the body’s natural mood-boosting chemicals, and promote well-being. This is particularly important for individuals with PTSD, who may struggle with feelings of anxiety or depression.
Research has shown that exercise can be an effective treatment for PTSD. A study conducted by the Department of Veterans Affairs found that veterans with PTSD who engaged in a regular exercise program experienced significant reductions in symptoms of PTSD, depression, and anxiety. Another study published in the Journal of Traumatic Stress found that individuals with PTSD who engaged in regular exercise reported lower levels of hyperarousal, a symptom of PTSD characterized by an exaggerated startle response and increased vigilance.
Secondly, Jiu-Jitsu can be a form of meditation in motion. The focus required during training can help to quiet the mind and improve concentration, which can be particularly helpful for individuals with Post-Traumatic Stress Disorder who may struggle with intrusive thoughts or flashbacks. Jiu-Jitsu requires a high degree of mental focus. It can be a way for individuals with PTSD to redirect their thoughts away from the trauma and onto the present moment.
Meditation is an effective treatment for PTSD. A study published in the Journal of Traumatic Stress found that mindfulness meditation, which involves focusing on the present moment without judgment, reduced symptoms of PTSD in veterans. I’ve tried to meditate before. I’ve tried the apps and the videos. Outside of prayer, any sort of meditation didn’t do anything for me. But through the meditation that is Jiu-Jitsu, that meditation in motion, or better yet, meditation under pressure, I can feel the benefits I’ve heard others say the get from traditional meditation.
Thirdly, Jiu-Jitsu teaches self-defense techniques, which can help to increase feelings of confidence and control. This can be particularly beneficial for individuals with Post-Traumatic Stress Disorder who may feel powerless or vulnerable. Learning self-defense techniques can help individuals feel more prepared and able to protect themselves in potentially dangerous situations, reducing feelings of anxiety and fear.
Self-defense training has been shown to be a helpful tool for individuals with PTSD. A study published in the Journal of Interpersonal Violence found that women with PTSD who participated in a self-defense program reported increased empowerment and decreased anxiety and depression. Another study published in the Journal of Traumatic Stress found that male veterans with PTSD who participated in a martial arts program reported increased feelings of confidence and decreased feelings of isolation.
This also has allowed me to re-enter a battlefield in a controlled environment. I get the kick from being in a combative situation without all the death and destruction. It allows me to work through issues and problems with no fear of IEDs or ambushes. Going back to that second point, it allows for a meditative state in combat.
Finally, Jiu-Jitsu is often practiced in a community setting, which can provide a sense of belonging and social support. This can be particularly helpful for individuals with Post-Traumatic Stress Disorder who may feel isolated or disconnected from others. Jiu-Jitsu classes often involve working with partners (it sucks doing Jiu-Jitsu alone), which can foster a sense of camaraderie and trust. This can help individuals with PTSD to build relationships with others and develop a sense of belonging.
Social support has been shown to be an essential factor in the recovery from PTSD. A study published in the Journal of Traumatic Stress found that social support was a protective factor against developing PTSD. Another study published in the Journal of Consulting and Clinical Psychology found that social support was associated with better outcomes in individuals with PTSD who were receiving treatment.
In addition to these benefits, practicing Jiu-Jitsu can also help individuals with PTSD to develop important coping skills. Jiu-Jitsu requires individuals to be adaptable and to think creatively to overcome challenges. This can translate to other areas of life, helping individuals to develop resilience and problem-solving skills that can help cope with PTSD symptoms.
Now, don’t get me wrong, Jiu-Jitsu is great, but it should not be the only treatment for Post-Traumatic Stress Disorder. If you think you have or you are diagnosed with PTSD, please seek professional treatment from a mental health professional.
It’s also vital for individuals with PTSD who are considering practicing Jiu-Jitsu to be aware of potential triggers. Some Jiu-Jitsu techniques may involve physical contact or simulate situations that could be triggering for individuals with PTSD. It’s important to discuss any concerns with a Jiu-Jitsu instructor before beginning training, listen to your body, and avoid any uncomfortable techniques or situations.
In conclusion, I have seen firsthand how practicing Jiu-Jitsu can be a helpful tool for individuals coping with Post-Traumatic Stress Disorder. It provides a structured environment for physical activity, can be a form of meditation in motion, teaches self-defense techniques, and is often practiced in a community setting that provides social support. However, it’s important to remember that Jiu-Jitsu should be part of a comprehensive treatment plan that includes professional treatment and self-care strategies. With the proper support and resources, individuals with PTSD can learn to manage their symptoms and regain a sense of control and well-being in their lives.
Thanks for reading.
Thinking Through Jiu-Jitsu 