Perhaps you’ve been there. You’ve built up a consistent training routine, and you’re well on your way to achieving a martial arts or fitness goal.

But then, disaster strikes. Something entirely beyond your control shows up and throws everything off. It could be an illness, an injury, or even a surprise work trip. Or it might be that you find yourself in a bit of a slump.

No matter what creates your training setback, it can be a frustrating thing to deal with. So here are a few ways to cope with a training setback:

1. Set New Goals or Modify Existing Goals.

A training setback can make you feel like you’re losing or not making progress. To maintain a sense of accomplishment, either set some new goals or modify your existing goals. Direct your attention to what you can do – rather than what you can’t. You may wind up setting new goals to get through the event that caused the setback in the first place. And then create yet another new set of goals when you’re getting back into a regular training routine after your setback.

Some Tracks BJJ students take a break from grappling to smile and give a thumbs up

2. Focus on What You Can Control.

When a training setback happens because of something outside of your control, it’s not an easy thing to deal with. But the best thing you can do is focus on what you can control. One of those things is your mind. You’re in control of your reaction to the situation. So work on shifting your mindset and putting your energy toward the things within your control.

3. Learn Something New.

If your training setback has taken you away from your regular training schedule, then this might be the time to learn something new. For example, you might try a new activity, like a yoga class. Treat this time as an opportunity rather than an obstacle.

4. Acknowledge Negative Thoughts.

Setbacks aren’t fun, and there’s no getting around that. And rather than pretending that you’re okay 100% of the time, acknowledge when you’re feeling frustrated. Give your negative thoughts an outlet. Talk to your instructor or a training partner about how you’re feeling. They’re likely to offer you some support and encouragement.

5. Build Up Gradually.

When you’re ready to get back into a consistent training program, start slowly and build up gradually. The more time that’s passed since you’ve been away from the mats, the more time you should give yourself to ramp back up. Instead of risking re-injuring yourself or winding up right back where you were, take your time.

Tracks BJJ in Coon Rapids is here to help you experience the benefits of Jiu Jitsu in all aspects of your life. To learn more about how to get started, contact us today.