Brazilian Jiu Jitsu and PTSD
- Jada Hudson, LCPC, CADC
- Jun 30
- 5 min read
When we think of Brazilian jiu jitsu (BJJ), we often picture UFC fighters and intense movie-like fight scenes. But what if there was a more practical use for BJJ, specifically for those who may struggle with post-traumatic stress disorder (PTSD), like veterans and first responders? A study out of the University of South Florida highlights the benefits of practicing BJJ in a population with PTSD, including improvements of PTSD symptoms, decreased symptoms of major depressive disorder and generalized anxiety, and decreased alcohol use (Willing et al., 2019).
PTSD can cause debilitating symptoms after a traumatic event, including a change in mood, changes in reactivity to stressors, and avoidance of everyday activities. Studies have also shown there are many coexisting conditions that go hand in hand with PTSD such as major depressive disorder, generalized anxiety disorder, and substance misuse or dependance (Willing et al., 2019). The current treatments for PTSD include mediation of intrusion, avoidance, and hyperarousal symptoms by working through or re-experiencing these memories. These treatments can include prolonged exposure therapy, cognitive processing therapy, and eye movement desensitization and reprocessing (Willing et al., 2019). The issue that some people have with these current treatments is they are expensive and can be very time consuming. This has led both patients and researchers to look for alternative ways of treating PTSD.
One of the potential alternative treatments for PTSD that researchers looked at was BJJ, a martial art that prioritizes grappling and ground fighting. Not only is this style of martial arts physically intense, but it also requires a lot of mental strength and resilience. Practicing this martial art will allow participants to experience stressors in a safe and controlled environment, which is necessary for the treatment of PTSD. When participants are able to experience stressors in a safe environment, they can rewire the way their brain processes what it perceives to be a threat. This allows for the body to sense that it is not in imminent danger and change the hyperarousal response. Randy Lehnhardt, a retired firefighter and jiu jitsu student from Fusion Academy in Elgin, Illinois, believes that the practice of jiu jitsu helped to keep his breathing under control, which is critical in high-stress situations in the fire service. The practice also allowed him to be comfortable in uncomfortable situations. Randy further states that his instructor Jeff Kim helped him through the practice of jiu jitsu stay calm and avoid panic by working through moments of uncertainty in the gym. The practice ultimately made him a better firefighter.
Another benefit to using BJJ as a PTSD treatment is the social atmosphere it takes place in. Most people with PTSD have a hard time connecting with others around them because they are focused on either avoiding a trigger altogether or are numb to everything around them. When practitioners come together and participate in this strenuous physical activity, they are also compelled to create social relationships with the other people in their group or class. These social relationships can be crucial to aiding in the treatment of PTSD. Having a support system is very beneficial and can help improve PTSD outcomes. Along with having a support system and social relationships, it can open an opportunity to talk about some of the memories that may be causing PTSD. The hope is that there are other participants in the group who may have been through similar things and are willing to make a space where they can talk about what they have been through with other people that can understand.
The Research
In this study out of the University of South Florida, participants would complete a self-report questionnaire after each BJJ training session, which occurred twice weekly in 70-minute sessions for five months. Researchers were able to observe significant improvements with symptoms of PTSD, major depression, generalized anxiety, and alcohol use (Willing et al., 2019).
One of the potential explanations for these improved outcomes was the physical exertion aspect of the martial art itself. Physical activity is a well-known treatment for depression and anxiety, and physical exertion can lead to a decrease in stress hormones released into the body, so it would explain the improvement in PTSD symptoms.
Another potential explanation for the positive outcomes is that BJJ can be seen as a sport that requires mental strength. The sport requires strategic thinking and planning to take down an opponent, and that can be seen as a problem-solving occasion (Willing et al., 2019). Being able to solve problems and think through intense situations on the fly can translate to flexibility and resilience in everyday life outside of the gym. It has been thought that certain activities like martial arts can be used like exposure therapy and there can be the added benefit of working through difficult situations to produce a different outcome (Willing et al., 2019). This type of re-learning can be very beneficial for survivors of sexual assault and combat. People who take part in BJJ training may also find themselves feeling more capable of handling intense situations both in and outside the gym, which can lead to an increased sense of self-confidence and reduction of PTSD symptoms.
The last potential benefit that the study highlighted was the social interaction provided by the BJJ training sessions. By having a designated time and place to engage in the training, participants were forced to engage in social interaction (Willing et al., 2019). As we know, social interaction can greatly improve symptoms of depression, anxiety, and PTSD, but the training sessions also have the added benefit of providing the support of people who have gone through similar life situations (Willing et al., 2019).
Although many people may not view Brazilian jiu jitsu as a form of treatment or therapy, it seems that could be changing. BJJ offers many different benefits that not only help the average person, but it can also help improve symptoms of people dealing with depression, anxiety, and PTSD. The use of physical skills and mental strength coupled with the social bonds created during BJJ classes may help offer a new form of therapy for those looking for more options. This is a wonderful reminder that creating better habits and improving symptoms of PTSD, depression, and anxiety does not always have to feel clinical—and you may even learn a few new fun skills while you’re at it.
Works Cited
Willing, A. E., Girling, S. A., Deichert, R., Wood-Deichert, R., Gonzalez, J., Hernandez, D., Foran, E., Sanberg, P. R., & Kip, K. E. (2019). Brazilian Jiu Jitsu Training for US Service Members and Veterans with Symptoms of PTSD. Military Medicine, 184(11–12), e626–e631. https://doi.org/10.1093/milmed/usz074
JADA HUDSON earned a master of science in clinical psychology and trained specifically to counsel first responders. She counsels first responders in her private practice in Wheaton, Illinois, and is the embedded police counselor for both Kane and Kendall counties in Illinois. In addition, she counsels the prosecutors within the Kane County State’s Attorney’s Office. Hudson has developed emotional wellness programs that are customized to meet the needs of Chicago area fire departments, has presented at FDIC International, and is the author of Firefighter Emotional Wellness (Fire Engineering Books , 2022). More Jada Hudson: https://www.hudsonclinicalcounseling.com/
Article Republished from Brazilian Jiu Jitsu and PTSD
