Tecnicas - Reduce Stress With Martial Arts

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HowtoReduceStressWithMartialArtsFeelingstressedout?Noneedtolookbeyondmartialarts!Psychologistshavefoundpositivecorrelationsbetweentraininginatraditionalmartialartandlowerlevelsofhostility,aggressionandhigherlevelsofselfesteemandpositiveoutlookcomparedtoanyothersport.[1]Cuttingstressandlearningtohandleyourselfbothphysicallyandmentallyaregiftsofthemartialartsthatyoucantakeadvantageof.

Steps

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1 Chooseamartialartthatsuitsyourneeds.Therearemanykindsofmartialarts,sospendsometimereadingaboutthedifferentkindsandtheirunderlyingphilosophies.Whatisimportantthoughistofocusontraditionalmartialarts,asthestudiesshowbenefitsintermsofwellbeingandreducedhostilityresultfromparticipatinginthetraditionalformsonly.[2]Ifyouhavethechance,dotriallessonsinseveraldifferenttypesofmartialartstogetafeelfortheonethatyouenjoydoingthemost.Keepyourfocusonthemartialartslikelytobringyouthemoststressreliefsomearenotaslikelytodothisasothersbutagain,itdependsonyou.Someofthemartialartsinparticulartocheckoutinclude:

ChoosebetweenHardStyleandSoftStyle:HardStyleartsteachstrikingandblockinginvariouscombination.Somefocusonspeedandprecision,othersonpowerandtoughness.HardStyletraininginvolvesalotoftimetrainingwithaninanimate,padded,target.SoftStyleartsteachgrapplingandthrowing.Somefocusonreceivingattacks,othersaremoresimilartowrestling.SoftStyletraininginvolveslotsoftimespentwithapartner.Chooseaculture:TraditionalMartialartsaretraditionalbecausetheyarepasseddownthroughsomeculture.Japanesemartialartshavebecomepopularwithourculturebecauseoftheirpresenceinmanymoviesandtelevisionshows,buttheyarenotexclusive.TheChinesehaveseveraldistinctiveandinterestingstyles,asdothePhilippines,Korea,andthereare

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alsosomeschoolsoftraditionalEuropeanMartialArts.Differentculturesplaceemphasisondifferentaspectsoftraining,andalsoadvancedifferentvisionsofwhatitmeanstobeagoodperson.Chooseaspecificgroup:Eachtraininggroupinterpretsthetraditionwhichtheycomefromdifferently.Somegroupsareverycompetitive,constantlycomparingthestudentsandforcingimprovementthroughtension.Othersaresupportiveandhavegreatcompassionformistakes.Therewillalsobedifferencesbetweentheinterpretationoftheactualtechniques.Becausenoonecanteacheveryaspectequally,somethingswillbetaughtmore,andothersless.Visitaclass:Youcan'tknowifatraininggroupisrightuntilyouexperiencetheclassinaction.Somegroupsmakevisitorswatch,othersinviteyoutojointhemrightfromthestart.Evenifinvitedtojoin,youcandeclineandwatchfromthesidelinesanyway.Rememberwhenvisitingagrouptoberespectful.Ifsittingandwatching,thegoalisforthestudentsnottoknowthatyouarethere.Don'tbesecretive,justbeunobtrusive.Ifyouaretrainingasaguest,behumble.Youhavenorankandthereforeeveryoneisyoursenior.Alwaysassumethattheyarerightwhentheyexplainhowtodoatechnique.Ifyouthinkthattheyaresoseriouslywrongthatyouwillinjureyourselforanotherstudentbycomplying,pleadignoranceorweakness,anddon'tdothattechnique.Donotcorrectthem.Youmay,however,askastudentofseniorrankforclarification.Onceagain,claimthatyoudonotunderstand,notthatyouthinkthattheyarewrong.



2 SeveraltypesofTraditionalMartialArtsSoftStyle:

Aikido(Japanese)Thisartwasdescribedbyitsfounder(MoriheiUeshiba)as"Amethodfortransformingconflictintoharmony".Thetrainingfocusesonreceivingattacksfromapartner,andredirectingtheirenergyintoeitherathroworadrop.Jointlocksareused.MainSchoolAikidoisnotintendedascombattraining.Instead,eachtechniqueisaphilosophicalmetaphorforawayoflife.SeveralofthefirststudentsfoundedtheirownschoolswhichdoteachAikidoascombattraining.ChiefamongthoseistheYoshinkaischool,whichtheTokyomunicipalpolice,theJapaneseNationalPoliceandtheJapaneseMilitarypolicetrainin.Judo(Japanese)Thisismoreofasportthananart.ItisderivedfromJujitsu,whichiscombatorientated.Thisartteachesthethrowingandpinningofapartneraftermakingcontact,usuallyintheformofa"clinch".Trainingisdonewithpartners,usuallyintheformofdrills.Jointlocksandalsochokesareusedathigherlevels,butareomittedforthefirstseveralranksoftraining.TaiChi(Chinese)Thisisactuallyamixedart,withbothHardandSoftelements,butisprimarilyrecognizedforitsSoftelements.

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BasicTaiChiisactuallysomethingcalledinternalizedtraining,whichismerelyanexerciseforfullypowertraining.Manypeopleenjoytheinternalizedtrainingsomuchthattheynevermoveon.FullpowerTaiChiiscombattraining,butitsinternalizedformisnot.Jujitsu(Brazilian)WhilethisartisoriginallyJapanese,theBrazilianshavemadeittheirownbyproducingmanymastersofgreatskill,aswellasbyslightlymodifyingthestyle.ThiswasmostlypossiblebecauseJudoreplacedJujitsuinJapan.TrainingissimilartoJudo,butthecultureoftheartisslightlymoreaggressive,andstudentslearnjointlocksandchokessoonerintheirtraining.Wrestling(Greek)ThissportisfamiliartohighschoolathleticsinmostEuropeanandEuropeandescendedcountries.

HardStyle:

Boxing(American)Thissportisdefinitelynotcombattraining,becauseofalloftherestrictionsonwhattechniquesparticipantscanuse.However,thereisnobetterwayofbuildingupyourenduranceandtoughness.Knowingconfidentlythatfewthingscaninjureyouisgreatforyourpeaceofmind.Karate(Okinawan)WhileOkinawahasbeenannexedbyJapanforalongtime,theydohaveadistinctculture,andKaratecomesfromtheirattemptstorepeltheJapaneseoccupationforce.Thisoriginatedastheprimarycombatmethodofsecretrevolutionaries.Itfocusesonunarmedcombatoroncombatwithcommonlyavailabletoolslikefarmingequipment.TraditionalKaratecontainsbothHardandSoftelements,butmanydojosminimizeoromitthesoftstyletraining.KaratehasaheavyfocusonKata(memorizedforms).KungFu(Chinese)ThisisacombatformoriginatedbyBuddhistmonks.Itassumesaverygreattimeavailabletodedicatetotraining.Becauseofthisthetechniquescanbequitedifficulttolearn.However,thesetechniquesareverypowerfulonceacquired.BecauseofitsoriginintheBuddhistquestforenlightenment,thereisaheavyfocusonimprovingallaspectsofthestudent'slife,notjusttheirfightingability.Taekwondo(Korean)ThisHardStyleisthenationalsportofSouthKorea,andhasoverthepastseveraldecadesbecomedividedbetweenthosewhopracticeitasanartorasportandthosewhopracticeitascombattraining.ManyMartialArtistsconsiderTaekwondomasterstobethemostknowledgeableaboutkicksofanymartialart.



3 Learntorecognizethestressresponse.Inordertoassessthedifferencethatmartialartstrainingwillbemakingtoyourstresslevels,you'llneedtoknowwhatyourstressresponsetypicallyconsistsof.Someormanyofthefollowingresponsesarefairlycommonplaceinahighlystressedperson,whilethefollowingstepwillclarifyhowmartialartswillmakeapositivedifferenceinreducingthesetypesofstressresponse:

Yourheartrateandbloodpressureincrease,withmorebloodgoingtothemuscles(hencetension)Youroxygenlevelschange,withlessoxygengoingtoyourconsciousbrainandmoregoingtoyourreactivebrain,leavingyouopentomentalblanking,memoryfailure,lossoflogic,increaseinemotions,narrowyourattentionandcauseyoutobeedgyYourbloodclotsfasterandbloodsugarlevelsincrease,resultinginjellylegs,sugarcravingsandsometimesheartburnYoumayfeelparalyzed,yourstomachknotted,andyourvoicemaychangeorbeconstrictedYourbreathingcanbecomemorerapid,yoursensitivityheighten,andyour

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bodytemperatureincrease,potentiallycausingdizziness,fainting,increasedhearingandseeingability,sweatingandhotflushesOthernoticeableorlongtermchangesthatcandamagehealth.

Understandhowmartialartscanreduceyourstressandlessenyourvulnerabilitytostress.Thepurposeoftraditionalmartialartsistotraina

warriorspiritormind.[3]Awarriorspiritcanonlyfullyformbydevelopingthecertaincharacteristics,allofwhicharehighlyhelpfultobuildingyourcopingmechanismsagainststress,suchasimprovingyourdecisionmaking,calmingyourfears,andprojectingconfidence.Asthelistinthesteppriortothisoneshows,eachoftheseelementsisoftenabsentinahighlystressedperson,ashypersensitivitytootherpeople'sverbalandbodilycuesandahighstateofalertnessfordangerbroughtonbyrealorperceiveddangersintheworkplace,onthestreet,insocialsettings,etc.takeover.Andwhenangerorfeardominate,thethinkingprocessestendtoshutdown,andaconstantstateofbeinglikethisleavesyoustressed.Learningthewayofthewarriorspiritmayhelpyoutocontainyourstressresponsesandteachyouhowtoestablishrealfocusandselfmanagement.Thefollowingelementsareusualpartsofwhatyou'lllearninyourmartialartstraining:[4]

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Youwillberespondingtosituationsthatinvolvefear.Youwillbelearninghowtodevelopnonverbalbehaviorsthatmanagetocommunicateconfidencetoothers.Youwillbelearninghowtoremaincalmunderpressure.Youwillbelearninghowtomakerapiddecisionsunderstressfulsituations.

Bepreparedtoexposeyourselftofearstimuli.Inmartialarts,giventhatyouaregoingtobefacinganopponent,youwillbeconfrontedbyfearevoking

situations(includingthefearofbeingphysicallyhurt).[5]Thisexposureisagoodthingbecauseovertime,thepracticeofdealingwithitregularlycanalleviateyourinternalizedfearandhelptodesensitizeyoutothingsthatprovokeyourfear,suchasfeelingyou'renotsafe,notconfidentenough,orthatyou'reunabletodefendyourself.Fromastresspointofview,thisisexposurecoupledwithlearninghowtorespondeffectivelywillbegintoreduceyouranxietylevelsaswellastrainingyouinhowtorespondlogicallyandcalmly.

Stresscanbeproducedwhenyouareafraidofsomethingbadhappeningtoyou,evenwheretheharmisimagined,mostlybecauseyoudon'tfeelabletodefendyourself.Traininginamartialartcangiveyoutheconfidenceto

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startbelievingthatevenifsomethingbaddoeshappen,youhavethewherewithaltorespondanddefendyourself,notjustphysicallybutalsoretainingyourmentalclarity.Ifyou'rewithdrawnandnotparticularlyassertive,yourdesiretoavoidconflictcanincreaseyourstresssymptomsbecauseyouranxietylevelscanleaveyoufeelingunabletocopewiththestressorsaroundyou.Ifyoulivealifefeelingthatyou'renotsafe,amartialartcanhelptorestoreasenseofreassuranceandwillallowyoutodealmuchbetterwithconflictingeneral.Fightsalmostnevergotoplan.Martialartswillteachyoutointuitivelyrelyonaseriesoffallbackpositionstokeepchangingtheperspectiveandoutcomes.Thisispreciselywhatyoushoulddointherestofyourlifeaswell,asliferarelygoesaccordingtoplaneither,andthepersonmostabletobendwiththechangesandspringbackupagainisthepersonlesslikelytobreakunderthepressureofstress.

Slowdown.Whenpeoplefirstbeginamartialart,thereisatendencytotryandlearnfast,tocatchupwithothers,andtoperformwellfromthebeginning.

[6]Whatoftenhappensasaresultisthatthebeginner'smovementsaretoofastand

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ineffectual,thepostureispoor,andmotorcontrolisdifficult.Withpractice,patience,andtimehowever,youwillfindthatyourmovementsbecomemoreconfidentandslower,andyourpostureimproves,withgreatermotorcontrolandmentalmasteryalsofollowing.Eachoftheseoutcomeswillaidinreducingyourstresslevels,asyoumasteryourbody'sresponsesandstrengthenyourbreathingandreactionresponses.

Asyouincreasethroughthedifferentlevelsofyourmartialartstraining(usuallydenotedbydifferentcolorsofbelts),youwillstarttowieldmoreandmoremasteryoveryourbody'sreactionsandoveryourfearreactions.Theresultingconfidenceanddecreasedfearfulnesswillgiveyougreaterpositivethinkingpowerthatcanhelpyoulearntocopewithandlessentheimpactofstressorsinyourlife.Martialartswillgiveyoutheinternaldisciplinetoreacttoaworldthatdoesn'tslowdownorstandstillforanyonehowyoureacttoexternalstimulimakesallthedifferencebetweenstayingstressedorcopingandstayingresilient.

LearnZen.ZenBuddhismabeliefsystemthatisoftencoupledwithmartialarts

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Ad

YesNo

Canyoutellus

about

writing?

YesNo

Canyoutellus

about

infinitymirrors? Yes

No

Canyoutellus

about

dogs?

YesNo

Canyoutellus

about

hairandhairstyling?

training.Itisamindsetthatisgreatlybeneficialtomaintain.Almosteliminatingstress,Zenteachesyoutofocusonthemomentandtogowiththeflow.

Dailymeditationwillalsohelpyoutorelax.MartialartsandZenteachyoutoforgettheneedsoftheselfandactaccordingly.Whenyouhavefullygraspedtheinnerdisciplineandtheouterrespectforotherswithoutfearingthem,youwilldiscoverthatcravingobjectsorotherdesireslessensandthatdoingwhatisneededtobedonecanbeachievedinapeacefulmannerthatdoesnotdisturbyourmentalandbodilyprocesses,withoutreducingyoutoaconstantstateofstress.Throughmartialarts,youwillbecomemoreconfidentineverythingyoudoandlessworriedaboutthe"whatif",focusingonlyonthenow.

Wecouldreallyuseyourhelp!

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Video

Thisvideodemonstratesthebeneficialimpactsformany

peopleattendingamartialartshealthcenter.

Tips

Martialartsalsoteachyoutheartofbalancingandnotrelyingtoomuchonone

aspectofyourbody.Forexample,injiujitsu,youmustbeabletoperformeach

techniqueonboththeleftandrightsideofyourbody.Thissenseofbalanceis

somethingthatyoucanalsoadoptinyourmindset,toensurethatyoudon'trely

toomuchononesideofyourbrainhemisphereandneglecttrainingornourishing

theother.Whileeachofushasatendencytobemoreleftorrighthemisphere

dominant,itisnotagoodideatoallowthestrongersidetodirecteverything

becausethatrisksleavingyouweakenedinotherareasthatyoushouldstillmake

anefforttokeepingoodshape.Ultimately,thisbalancehelpstoshoreupyour

defensesagainststressbecauseyou'llbeaflexiblethinker,abletofallbackon

alternativesolutionswhendifficultiesconfrontyou.

Read"Zenandtheartof_____"booksorotherbooksonmartialartstogaina

mindset.YoucouldalsovisitLeoBabauta'swebsite"ZenHabits".

StudyandpracticeYoga,Kungfu,KalariPayatu(fromKerala)andTaeKwon

Doe.



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Warnings

Ifyouaresufferingfromtheillsideofeffectsofstressand/orareexperiencingit

longterm,itisimportanttospeaktoyourdoctor.Youmayneedtotakeavariety

ofapproachestorestoringyourgeneralwellbeing.

ThingsYou'llNeed



HowtoReduceBacktoSchoolStress

HowtoDealWithStress

HowtoManageStressbyFocusingonYourHeartRate

HowtoGettheMostoutofMartialArtsCompetitions

HowtoChooseaMartialArtsSchool

HowtoChooseaMartialArt

Martialartsschool

RelatedwikiHows

SourcesandCitations

AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,pp.1922in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865researchsource

1. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.19,in:

http://www.wikihow.com/Reduce-Stress-With-Martial-Arts#_ref-1http://www.wikihow.com/Get-the-Most-out-of-Martial-Arts-Competitionshttp://www.wikihow.com/Choose-a-Martial-Arts-Schoolhttp://www.wikihow.com/Choose-a-Martial-Arthttp://www.wikihow.com/Deal-With-Stresshttp://www.wikihow.com/Manage-Stress-by-Focusing-on-Your-Heart-Ratehttp://www.wikihow.com/Reduce-Back-to-School-Stresshttp://www.wikihow.com/Special:BookSources/9780713684865



DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865

2. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,p.20,in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865



5. AndrewMcDonnell,TheMartialArtsandPsychologicalWellBeing,pp.2021in:DavidWalker,JiuJitsuforAll,(2008),ISBN9780713684865


OEvernoteajudavocaselembrardetudoeaseorganizarsemesforo.BaixeoEvernote.

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Tecnicas - Reduce Stress With Martial Arts