Do you ever feel like you’re a clown punching bag in this game of life? It seems as if life whacks you back and you spring forward only to get another punch in the nose? Well, life sometimes feels like that to many of us, and the stress of it can seem relentless. The good news is, we do have control over our lives and don’t have to “just keep taking it” passively while hoping things get better. We can learn new strategies to fight back, both mentally and physically, by drawing from the philosophy and lessons of martial arts.
Be Like Water
Bruce Lee is undeniably one of the most skilled and most famous martial artists of all time. He was also a philosopher, applying what he learned about his craft to his life, and what he learned about life to his craft. Bruce wove elements of many forms of martial arts into his study of Zen, Taoism, and Buddhism. Combining these practices with components of Western philosophies, he created his own unique form of martial arts, called Jeet Kune Do, or “The way of the intercepting fist.”
One of Lee’s famous quotes is often titled “be like water”:
“Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way around or through it. If nothing within you stays rigid, outward things will disclose themselves.”
As Niklas Goke explains in “The 33 Best Bruce Lee Quotes” on fourminutebooks.com:
Water is balance. Water judges slowly. It doesn’t look left or right. It is 100% focused on its destination, and it will flow through whichever path is available.
Thanks to its never-ending balancing act, water always finds its way home. Water always returns to a resting state. That’s why, when we act like water, we’ll better handle life’s challenges. We’ll be calmer, more adaptive, and persistent yet not stubborn.
When we are water, we are always exactly where we are meant to be, perfectly adapted to the present moment. That’s the balance we all need and desire, and that’s why Bruce Lee’s metaphor is still making waves (pun intended), more than half a century after his death.
How then can we apply what we learn from the master about martial arts and life to how we manage our own stress?
Mindfulness
All martial arts training starts with being present. That is, learn to be in the present moment, focused solely on the now. This is the essence of mindfulness, and we can employ mindful practices in any and every moment to help counteract stress. Mindfulness is about being, not doing, yet we can do many things in a mindful way that invites calm and clarity into our lives. Meditation, on the other hand, is a way, not to stop your thinking, but to learn how to not let your thoughts take over.
Walking, especially in a natural setting, is known to ground us. Learning new skills that require practice engages us in a purposeful and mindful way. While there are specific exercise programs like yoga or Tai Chi that are known for relaxation and stress reduction, any exercise that is done purposefully and with focus will do the same. So, count your steps and your reps!
Breathing
Breathwork exercises create a bridge between the body's sympathetic stress response of fight or flight and the parasympathetic response of rest and digest.
Adding in breathwork to your daily routine can be impactful when it comes to stress management, whether it be taking a few deep breaths in the morning and at night, a guided breathwork practice, or an activity that focuses on the breath, like yoga.
Emotional Control
Another principle that guides the martial arts practitioner is emotional control, or the awareness that emotions are feelings, and not always a call to action. We can allow ourselves to be with the feelings while not allowing them to take over and compel us to do something or take some action that may not be in our best interest. For example, does stress trigger an “emotional eater” reaction in you? If yes, then try asking yourself what you are really hungry for and give yourself some other “treat” that will be more satisfying in the long run. Take a moment (stop behavior) between the feeling and the action to acknowledge the trigger so you can then choose instead of react or act on impulse.
Stress often comes from a sense that things are out of control, and many things are truly out of your control. Shifting your focus to those things where you can exert influence and change outcomes is a great way to feel a sense of order and take control again. Do one small chore in your office or home that requires focus and has a visible outcome. As silly as it may sound, cleaning out your sock drawer or file cabinet can be distracting, satisfying, and relaxing!
On the other hand, too much control can turn into perfectionism and create a new level of stress, as the ego then constantly thinks how things ‘should be’ and that creates more stress. Shifting focus towards what is really important or really meaningful while being curious and open to change allows us to let go of our egos and even delight us with learning something new or seeing things from a new perspective.
Let go of things that no longer serve you
The final lesson from the master should be obvious – get out of the way of the punch! When we get stressed or angry, our bodies release stress hormones, which boost energy levels and increase focus. However, when hormones are released too often or for too long, this can cause many problems like headaches, high blood pressure, and heart disease…just to name a few.
Consciously stop subjecting yourself to situations that cause repeated and/or ongoing stress, such as watching the news too frequently, being around people with whom you’re not well aligned, or overly committing yourself when you just don’t have the time. Take a moment to assess how you are using your energy and spending your time, and make sure that you use your time wisely, give yourself the time and space you need to care for yourself, and ask for help when you need it.
Exercise
The right kind of exercise can really move your stress away. Some appreciate the relaxation and breathing from yoga, while others like to run their stress away out in nature or even on a treadmill! Exercise is not only great for the body; it can be just the break you need to remove you from stress triggers, and some forms of exercise like group sports include beneficial social connections. Perhaps this article inspires you to consider martial arts, and that may end up being a decision that changes your life (for the good!) Most people think that martial arts are about self defense skills, but in reality, martial arts training takes a person to the next level of positive emotions and self-realization.
The best martial arts for mental health are: Judo, Tai Chi, Aikido, Taekwondo, and Kyudo. Give martial arts a go sometime, and begin your journey to improve your mind, body and soul!
References:
https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
The 33 Best Bruce Lee Quotes ("Be Water, My Friend") (fourminutebooks.com)