Written by Laura Ng
"I am a 40-year-old autistic woman who began practising Brazilian jiu-jitsu to improve my capabilities and reduce social isolation. I've acquired a brown belt and trained at several schools, often among the highest ranks after the instructor.
For me, jiu-jitsu has become an empowering tool that helps me navigate everyday life. The structure and routine of getting ready to go to class offer a comforting predictability, essential for managing the uncertainty that often feels overwhelming. The clear expectations during each class give me a stable framework to follow, allowing me to immerse myself fully in the experience. This predictability allows me to focus on the techniques without being distracted by the unpredictability of social or environmental factors. As I've progressed through the ranks, I've been able to embrace the responsibilities that come with each belt, reinforcing my sense of structure and helping me feel anchored in a world that can sometimes feel chaotic.
Jiu-jitsu has also been incredibly helpful in improving my executive functioning. The nature of the training helps me break tasks into manageable steps, whether learning a new technique or planning my approach to a sparring session. These smaller steps allow me to focus on the process rather than feeling overwhelmed by the bigger picture, building my ability to tackle complex tasks in a more organised way.
The physicality of jiu-jitsu aids in sensory regulation. The deep pressure from grappling, the physical contact, and the focus on body awareness have a grounding effect, providing comfort and helping me stay present. The feedback I receive during training—knowing where my body is in space—improves my proprioception and coordination, which extends to better physical control of my body outside of class.
Jiu-jitsu also provides a space to practice emotional regulation in a controlled, supportive environment. The pressure to perform in class mirrors the cognitive and emotional load of real-life situations, but the environment is one of understanding and encouragement. Mistakes in jiu-jitsu are opportunities to learn, and this shift in mindset has helped me become more resilient in the face of setbacks. The ability to recover from mistakes and adjust my approach in class and everyday life has helped me manage emotional and cognitive overload. As a result, I'm better equipped to stay focused and regulated in stressful or overwhelming situations.
I've built meaningful relationships with my training partners and instructors. The gym's clear hierarchical structure has made it easier for me to navigate social interactions. My training partners and instructors have learned to understand my needs and adjust accordingly. Over time, this has created an environment where I can feel accepted without having to mask or hide my true self. This sense of belonging has given me the confidence to engage socially, something I've struggled with outside jiu-jitsu.
The skills and confidence I've developed in the gym have profoundly impacted my life beyond the mat. Jiu-jitsu has become a place where I can practice not just physical techniques but emotional and social skills as well. The strategies I've learned to be more confident, manage stress, stay organised, and regulate my emotions have translated to improvements in many other areas of my life. Being more confident has made me more self-assured and empowered to advocate for my needs, both in and outside the gym"
To learn more about Laura's experiences as an AuDHD Brown Belt and Coach, follow her on instagram at www.instagram.com/bobaandbolos
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