How Jiu Jitsu Helps with Anxiety and Depression

This blog has been edited from its original publication on the Applied Leadership Partners website. What are you doing that is truly difficult—not just the everyday stuff that life throws your way, but the hard things you choose to do to grow? Maybe it’s setting your alarm 15 minutes earlier, getting that run in even if it’s drizzling outside, dedicating focused time to a complex project, tackling the daily crossword puzzle, or learning a new language. These small but intentional choices push us beyond our comfort zones and develop resilience, discipline, and growth. Adversity is personal - it looks different for everyone. We all have varying tolerance levels for hard things, depending on our abilities and situations. One person’s “hard” isn’t going to be a challenge for someone else. The point is to know what is difficult for us and choose to do it. There’s something powerful about walking into the arena with all the nervous knots in your stomach, knowing you may struggle - and doing it anyway. Whether applying a skill you’re not yet proficient in, stepping into a fitness class for the first time, or having a difficult conversation, progress happens in those moments of discomfort. Growth is a marathon, not a sprint. We have to play the long game. We live in a world where people often chase the hacks. But true success is built from putting in the reps. Thriving businesses and high-performing teams don’t flourish by accident. They get there by making tough decisions, surrounding themselves with people who push each other, and staying the course even when progress feels slow. Here are four principles that help us to stay in the fight, and grow along the way. Bring people with you. Not as competitors - but as partners in progress. It’s easier to stay committed when you’re surrounded by others striving toward challenging goals. True accountability partners. These kinds of people are the ones who celebrate your wins, push you when you hesitate, and help create an environment of continuous growth—the type of environment where you want to get better. Training jiu-jitsu with people who choose to get smashed for fun is a hell of thing. Progress can feel nonexistent, especially when you’re new and constantly getting crushed. Once we figure out some stuff, there are numerous plateaus, sometimes for months. On any given day, you might feel like you’re getting nowhere. Maybe today (okay, every day), I got choked out only three times instead of five. Hardly a victory, right? But then a trusted training partner asks, “If you sparred against yourself from six months ago, who would win?” And suddenly, you see how far you’ve come. Today’s version of you would win. Let the flow and the people in it with you be the reward. What makes any win, big or small, truly meaningful are the people and relationships we have around us. Joy and fulfillment come from being engaged in things that stretch us and doing them with people who care about us. —-------------------------------------------------------------------------------------------------------------- “Compete for yourself and root for everybody else.” — Candice Millard —-------------------------------------------------------------------------------------------------------------- Keep showing up - All of us have probably heard that walking through the door of the jiu-jitsu gym on Day 1 is the hardest thing to do. I honestly think it’s choosing to walk back through that door on Day 2, and beyond. It takes some serious guts to be the new person walking in anywhere. Knowing that you’re going to get your ass kicked for months on end every time you walk through the door, and to keep coming back, requires perseverance, courage and a little craziness! But we must keep putting in the reps, especially when we don’t want to. Doing intentional actions is progress - not just in training, but in all we do in life. My husband, our oldest son Andrew (23), and our youngest daughter, Rory (6), all train. Rory just earned her first stripe last week. Her start to training was a little rough, complete with crying fits on the edge of the mat as soon as class started (admit it: all of us adults have wanted to!). But she keeps showing up, overcomes her fears, enjoys seeing her friends there, and works hard. If you think about it, it’s no different than why any adult progresses in this difficult and rewarding journey. Growth is unglamorous - We tend to think of progress as something tangible—something we can point to and say, “Here’s my success.” Most people quit doing difficult things or don’t start because they worry they won’t progress…or progress “enough.” But what if success is what happens inside of us? What if the real reward is learning to stay steady in the struggle, to learn and develop regardless of what’s happening around us? Growth is slow. It’s frustrating. Most of the time, it just feels like we’re treading water. Improvement is rarely apparent in the moment, but the small, daily disciplines compound to yield undeniable progress over time. The key is sticking with it long enough to see results. Perseverance unlocks our potential - It transforms what we perceive as struggle into strength. We don’t grow by avoiding difficulty; we grow by leaning into it, choosing the hard things, and trusting that the effort itself - not just the end result - is what makes us better. Our goals are not the point. Our growth is the point. Success in any meaningful endeavor—whether in jiu-jitsu, business, life, or leadership—isn’t built on quick wins. It is built through intentional actions, with the personal satisfaction of knowing that you’re striving and working toward something great. Even if that something great is only felt inside of you. The work is hard. The progress is slow. But the rewards that happen inside of us are worth it. So, which version of you is winning - the you of today or 6 months ago? Sarah trains at Vida Jiu-Jitsu and Raposo BJJ and lives in Covington, LA with her husband and three kids. She is the Director of Client Success and Marketing at Applied Leadership Partners, a leadership consulting group that improves organizations by guiding leaders to build closely-knit, high-performing teams to excel in a complex world. Sarah has nearly 20 years of experience as a business development, fundraising, marketing, and advocacy professional and served in the U.S Coast Guard. She is a 500-hour Registered Yoga Teacher.

How Jiu Jitsu Helps Kids Behave Better at School Discipline. Focus. Confidence. Respect. As a parent, you want the best for your child—not just in academics, but in character, confidence, and how they interact with others. What if we told you that one of the best ways to support all of those areas isn’t found in a textbook or classroom… but on the Jiu Jitsu mats? Brazilian Jiu Jitsu (BJJ) is more than just a martial art. It’s a powerful tool for helping kids develop life skills that translate directly into better behavior, focus, and respect both at home and in school. 1. Healthy Outlet for Energy and Emotion Kids need a safe, structured space to burn off energy and process emotions. Jiu Jitsu provides both. Instead of acting out in class or becoming overwhelmed by frustration, students release their energy through training. They learn how to handle both victory and defeat—lessons that shape maturity and emotional control. 2. Jiu Jitsu Teaches Discipline and Structure In every class, kids learn to follow instructions, stay focused, and respect their coaches and training partners. They practice routines, drills, and techniques that require mental enga gement and self-control. Over time, this structure helps kids understand the importance of rules and routines—something that carries over into the classroom. 3. Improved Focus and Attention Span Let’s face it—many kids struggle to sit still or concentrate for long periods. Jiu Jitsu challenges them in a fun and engaging way, training their minds to focus on one task at a time. Whether it’s learning a new move or responding to a coach’s command, BJJ helps strengthen the mental “muscle” of concentration, which naturally helps them stay more attentive at school. 4. Boosts Confidence Without Aggression One of the most powerful outcomes of Jiu Jitsu is confidence. Kids who train regularly begin to walk with a sense of calm assurance. They don’t feel the need to act out or dominate others to prove themselves. Ironically, learning a combat sport often reduces aggression. Why? Because confident kids are less likely to be bullies—and less likely to be bullied. 5. Respect Becomes a Habit Respect is built into the culture of Jiu Jitsu. From bowing before class to thanking training partners after a roll, children learn to treat others with humility and kindness. This respect for authority and peers becomes second nature, which teachers and parents quickly notice. ⸻ The Result? Better Behavior at School. When children learn discipline, focus, confidence, and respect on the mats, it doesn’t stay on the mats. It follows them into the classroom, the lunchroom, and the playground. Teachers notice it. You’ll notice it. And most importantly—your child will feel it. Want to see the difference Jiu Jitsu can make? Come try a free class at Gulf Coast Jiu Jitsu in Biloxi. Let’s build strong, respectful, focused kids—one class at a time.

Dear Friends and Supporters, We're excited to invite you to explore our blog, filled with compelling reasons why Jiu Jitsu is beneficial for all individual, including women and children. Our blog serves as a space to highlight issues, achievements, and the ongoing efforts to improve lives in meaningful ways. Each week, we feature articles ranging from in-depth analyses of the challenges facing these groups today. We believe that informed discussions lead to informed decisions and actions that can truly make a difference. Here's what you can find on our blog: Empowering Stories: We will be adding some stories soon! Learn about the challenges and triumphs of individuals in different spheres of life. Children's Initiatives: Discover how Jiu Jitsu is making a significant impact on children’s health, education, and welfare. Community Impact: Read about how our efforts and collaborations are fostering positive changes in communities. We invite you to join our community of readers and contributors as we work tow

Jiu Jitsu isn’t just for fighters or athletes—it’s for women of all ages, backgrounds, and fitness levels. Whether you’re looking for a new fitness challenge, a self-defense system that truly works, or a way to build inner confidence, Brazilian Jiu Jitsu offers a powerful path forward. 1. Real Self-Defense That Works One of the biggest reasons women start Jiu Jitsu is for self-defense. Unlike striking-based martial arts, Jiu Jitsu teaches you how to defend yourself from the ground—where many real-life situations unfortunately end up. Techniques focus on leverage and technique over strength and size, meaning a smaller person can effectively defend against a larger attacker. That’s a game changer. 2. Build Confidence That Lasts Jiu Jitsu builds more than physical strength—it builds mental toughness. As you learn to navigate pressure, challenge your limits, and see progress on the mats, that confidence spills over into every area of life. You’ll start walking a little taller, speaking with more assurance, and trusting yourself in situations you might have once avoided. 3. Supportive Community The Jiu Jitsu community is unlike any other. You’ll meet women who encourage, challenge, and grow alongside you. Training partners become friends, and classes feel more like a team than a workout. If you’re nervous about stepping into something new, know this: you won’t be alone. 4. Stress Relief & Wellness Training is a full-body workout that improves strength, endurance, flexibility, and focus—but it also does wonders for your mental health. The intensity of rolling (sparring) forces you to stay present, helping to reduce stress, anxiety, and even boost your mood. 5. It’s for Every Stage of Life Whether you’re a student, a working professional, a mom, or someone starting a fitness journey later in life—Jiu Jitsu meets you where you are. There’s no “ideal” age or body type to start. The only thing you need is the willingness to try. ⸻ If you’ve ever been curious about martial arts or wanted to feel stronger, safer, and more connected—give Jiu Jitsu a try. You might be surprised at just how powerful you really are. Ready to get started? Visit Gulf Coast Jiu Jitsu and come take your first class. Your journey is waiting.

At Gulf Coast Jiu Jitsu in Biloxi, we believe Jiu Jitsu is more than just a martial art — it’s a lifestyle that can benefit people of all ages. Whether you’re a child just starting out, a teenager looking to build confidence, an adult seeking a fun fitness routine, or a senior wanting to stay active, Jiu Jitsu offers physical, mental, and emotional benefits that are hard to match. 🧠 Mental Health & Resilience Training Jiu Jitsu builds mental toughness, discipline, and problem-solving skills. Every class is like a physical chess match, helping students stay sharp, focused, and calm under pressure. For adults and older practitioners, this cognitive stimulation helps support long-term brain health and emotional well-being. 🧍‍♂️Physical Fitness Without the Monotony Jiu Jitsu is a full-body workout that improves cardiovascular health, flexibility, strength, and coordination — all while having fun. Unlike typical gym routines, Jiu Jitsu offers constant variety and challenge, which keeps students motivated. It’s especially great for people who find traditional workouts repetitive or uninspiring. 👧 Great for Kids & Teens Kids gain focus, respect, and self-confidence through structured training. They learn how to safely set goals, face challenges, and handle stress — skills that serve them far beyond the mat. It’s also a great energy outlet that promotes positive behavior and social development. 🧓 Accessible for Older Adults You’re never too old to start. Many people come to Jiu Jitsu in their 40s, 50s, and beyond. Our classes are designed to be safe and adaptable — we focus on mobility, technique, and flow over brute strength. With the right instruction and a supportive environment like the one we offer at Gulf Coast Jiu Jitsu, anyone can train at their own pace and ability level. ❤️ Community & Belonging One of the most overlooked benefits of Jiu Jitsu is the strong sense of community. Students of all ages train together, encourage one another, and grow as a team. It’s a place to belong — not just a workout. ⸻ Ready to Experience It? Come see why so many in the Biloxi area are making Jiu Jitsu part of their healthy lifestyle. Whether you’re 6 or 60, your journey can start today. 📍 Gulf Coast Jiu Jitsu – Biloxi, MS 📞 Call us now to schedule your free trial week and discover what Jiu Jitsu can do for you!