How to Overcome Fear of BJJ Rolling & Boxing Sparring

What's up guys,

Today we've got a question from a young fan who has been doing Boxing & Jiu-Jitsu for about a year and he says that sparring makes him panic.

He's anxious about the various potential injuries and asked me if I had any ideas on how he can overcome these feelings because he wants to be a successful martial artist.

He thinks overcoming this fear of injury will help him outside of martial arts with various things and so he sends the message above...

What this young man is going through is normal & natural.

Many people who train in Wrestling, Brazilian Jiu-Jitsu, Boxing, or any other Martial Art have this sinking feeling of anxiety, this pit feeling in their stomach, because of potential injuries.

In this video, I'll discuss my own experience and how I think you can start overcoming it.

Thanks for watching the video.

- Chewy
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If you’d ever like to train with the team and I. Check out my gym Derby City MMA in Louisville,KY.

[domdadomdom_]

“We suffer more in imagination than we do in reality”

[JP-zlge]

Just tossing this out there for someone that needs it. 41 years old. Father, husband, soccer coach, own my own multi million dollar business.. diagnosed anxiety disorder.. I’ve been training bjj for 5 months. I get anxiety and nervous before EVERY open mat. I get pummeled by 20 year olds and 50 year olds alike. I’m terrible at bjj, but I keep coming back. I even try to make excuses of why I can’t train.. but I suck it up and go. The anxiety tends to fade away once I start rolling. I always feel good afterwards. So.. I guess I need to take my own advice of, just show up. Show up with no ego and focus on just learning. I’m getting better at it and so will you.

[muysantos]

I recall training for three months as a hobbyist and as a white belt. I didn't care who I rolled with—whether they were friends I'd known for a long time, partners I'd just met, or practitioners of various belt levels (blue, purple, brown, or black), even if they were younger students or my coach. And let me tell you, I've been smashed by all of them. It didn't matter if they were lawyers, soccer moms, teens, or full-time athletes—I still feel the pit my stomach. But what I've learned is not to fear rolling with anyone. I've learned to prioritize safety and adapt to every situation. Respect is a two way street.

[Smarrrrrt]

I am 41 years young and been practicing muay thai for several years and bjj for 1, 5 years. Although my grappling skills are far inferior compared to striking, I still get nervous before muay thai sparring sessions whereas I feel more comfortable and calm whilst rolling.
Frankly speaking, I fear sparring with new inexperienced guys as you never know what sucker punch they might throw out whereas it is more technical and light with experienced guys.
Basically, being nervous is natural but nevertheless I prefer to minimize the risks and be more cautious when choosing a sparring partner.
Wish everyone to enjoy your sparring & rolling sessions!

[tigercrush]

It's incredibly normal, my friend. When I first started striking, it was me and one other guy who were interested in actually sparring, so the instructor would hang out after class on Tuesdays and let the two of us spar. Every Tuesday, I watched the door just PRAYING that my sparring partner wouldn't show up because then I could avoid sparring without having to wuss out.

Yesterday, I just finished being the primary sparring partner for a professional kickboxer's fight camp.

Chewie's spot-on. Keep doing the hard thing. Accept that your feelings are real and normal, and go forth.

[DK-ggik]

Awesome advice
I am 5 years in Bjj, 51 years young
Have a torn left knee meniscus
Right knee bruised
Broken rib
I still love and enjoy jjcu
Injured shoulder in the past
Try to relax while rolling it will help prevent injuries

[josiahbholahillaire]

I haven’t sparred in years when it comes to boxing and every time I used to spar, I used to be afraid (still am), but my partner is there to help me

[learnkeys]

As a hobbyist bjj middle aged guy (3 years in) i still get that pit in my stomach about rolling

[connorperrett]

I've never felt this for rolling but I definitely have in striking arts and in Judo. The "low and slow" discomfort of rolling I can deal with just fine but the sudden impacts of a cross to the face or an ippon are less pleasant.

[terrifier-]

I used to get nervous stomach before mma sparring but what helped me realize its just sparring my teammates arent going to there kill me we are all learning together

[FR-tyvn]

Great 👍🏼 video - you helped a lot of people with that answer…

[jamestk]

The only thing I'm really scared of on a jiu jitsu mat is contracting a staph infection lol

However, as someone older with chronic injuries, I wish not every class required you to spar so I can gladly take multiple back to back classes just to learn more setups or drill reaction techniques. Sparring too much just provides me with diminishing returns especially with injuries that end up keeping me away from classes entirely.

[sanjuansteve]

It's all about conquering our fears. Most people think it's morbid, but I visualize worst case scenarios so many times that I accept them as a potential outcome, freeing myself from that fear. I imagine dying in an earthquake, being bitten by a shark while peacefully floating in the ocean alone during sunset, breaking a leg in training or a fight, losing an eye, etc, etc, etc. There's great freedom in accepting the fact that we cannot control the future and that any of us could die at any moment. I choose freedom. #FreeLikeThat

[YoniGraber]

The end of the video is the point. You just deal with it, it's always there.

[TheYouTubeMechanic]

I look forward to rolling but I get nervous watching the striking on the other side of the gym.

[mitchellourada]

Damn when you told me to look you up I didn’t expect 400k! Good talking to you on the shuttle

[Peterski]

Yeah, I'm having a similar problem. I've been training for some 4.5 months, haven't dared to spar yet, even though I'm not normally a timid person. Just a total mental block, mind going blank and basically I don't know anything, struggle to remember even a stupid armbar setup. Zero confidence and generally feeling embarassed... And yeah, injury fear is a big factor too, at 45+, so recovery takes time, even from minor injuries I got previously in training... I'm playing BJJ casually, absolutely no interest in competition and such, but it always feels like everybody else around is approaching sparring like it's a fight for survival... So... Still unable to overcome this fear even though I'm very much aware it's preventing me from making any meaningful progress...

[Rifforecordz]

I just started BJJ always look forward to rolling. Been striking for 20 years always feel a tickle of uncomfortableness before sparring

[Yaxye.]

Hmm. I never considered anticipation anxiety for sparring because I understand I'm in a safe space, usually, free from malicious intents.

I understand it in a street fight and competition tho but even then, you only need a moment of courage and you'll be fine.

[OrionPreparedness]

I’m 52 and I getted banged up almost every time I roll. I’ve gotten used to it.