In the ring, there's no time for doubt. As a pro Muay Thai fighter, I’ve faced countless opponents, each one testing my physical limits and mental resilience. But what many don’t realise is that stepping into the ring is not just a physical challenge—it’s a mental one, 90% mental as my coach would say. The lessons I’ve learned in the fight world have profoundly shaped the way I manage anxiety, and as a psychotherapist, I’ve found that these same lessons can be applied to everyday life.
Here, I blend cutting-edge neuroscience with personal insights from my fight career to share how you can build resilience, manage anxiety, and develop emotional intelligence. Let's dig deep into the science of neuroplasticity, use analogies like rolling with the punches, and explore what it means to step into the ring of life with grit and determination.
Neuroplasticity: Your Brain’s Ski Slope
As we know, I am a major advocate for neuroplasticity, and I can’t emphasise enough how much the brain is like a muscle. Just like you train your body, you can train your mind to respond to stress and anxiety differently. Neuroscientist Andrew Huberman has often spoken about how repeated exposures to stressful situations can rewire the brain’s neural circuits, especially those involved in the amygdala and prefrontal cortex (Van Dis et al., 2020). Essentially, the more we face discomfort and manage it, the more resilient we become. Going to the gym, building muscle and enhancing mobility is inevitably correlated with a tough ride, aches and pains - though it is the desired outcome and personal dreams that make it all worth it, mentally and physically.
Here’s where I like to use the ski slope analogy (you don't need to have experience skiing to understand - I don't). Imagine your brain is a fresh slope, and every time you react to anxiety, you carve a path. The more you practice positive coping mechanisms—whether through mindfulness, breathwork, or CBT—the more you strengthen new paths and let the old, anxiety-ridden paths fade.
Actionable Tip: Next time you feel anxiety coming on, visualise it as an opportunity to practice carving a new path on that slope. It’s not about avoiding anxiety but mastering it through practice, knowing that with consistency, you can evolve in the direction you desire.
Stepping Into the Ring: Building Grit and Resilience
One of the most powerful lessons I’ve learned as a fighter is the importance of grit. Every time I stepped into the ring, I had to check in with myself, knowing that I couldn’t control my opponent’s actions, only my own response. This is where the concept of rolling with the punches comes in. In Muay Thai (and boxing), you're constantly adapting, learning to take hits without losing focus. This same mindset is crucial for managing anxiety. Psychologist Angela Duckworth defines grit as the passion and perseverance for long-term goals, and in many ways, anxiety management is no different (Duckworth, 2016).
Resilience isn’t about avoiding tough situations, but about how we respond to them. In fact, research shows that resilience-building activities, like exposure to moderate stressors, can enhance emotional regulation and grit (Curtiss et al., 2019). The more you step into the “ring” of life and face challenges, the more you’ll develop resilience and the ability to adapt under pressure.
Actionable Tip: When you’re feeling anxious, treat it like stepping into the ring. You may not be able to control the situation, but you can control your reaction. Use breathwork and mindfulness as your defense mechanism, and remind yourself that every 'hit' is building your emotional strength.
Emotional Intelligence: Checking In with Yourself
Emotional intelligence (EQ) is another skill I’ve honed both as a fighter and a therapist. In the ring, you have to stay present, aware of your emotions, and prevent frustration from clouding your judgment. Emotional intelligence, according to Daniel Goleman, involves self-awareness, self-regulation, motivation, empathy, and social skills (Goleman, 1995). When anxiety strikes, it’s easy to lose sight of your emotional center, but being present and checking in with yourself—just like you would before a fight—can help you stay grounded.
Recent research highlights how mindfulness-based interventions (MBIs) are effective at improving emotional intelligence, particularly in managing anxiety and stress (Fumero et al., 2020). Mindfulness teaches us to observe our emotions without judgment, making it easier to navigate difficult feelings.
Actionable Tip: The next time anxiety hits, practice mindfulness by “checking in” with yourself. Ask, "What am I feeling?" and "How can I respond?" rather than reacting impulsively.
Rolling with the Punches: The Neuroscience of Anxiety Management
One of the most powerful lessons I’ve learned as a fighter is the importance of grit. Every time I stepped into the ring, I had to check in with myself, knowing that I couldn’t control my opponent’s actions, only my own response. This is where the concept of rolling with the punches comes in. In Muay Thai, you're constantly adapting, learning to take hits without losing focus. This same mindset is crucial for managing anxiety. Psychologist Angela Duckworth defines grit as the passion and perseverance for long-term goals, and in many ways, anxiety management is no different (Duckworth, 2016).
Resilience isn’t about avoiding tough situations, but about how we respond to them. In fact, research shows that resilience-building activities, like exposure to moderate stressors, can enhance emotional regulation and grit (Curtiss et al., 2019). The more you step into the “ring” of life, in front of that crowd, and face challenges, the more you’ll develop resilience and the ability to adapt under pressure.
Actionable Tip: When you’re feeling anxious, treat it like stepping into the ring. You may not be able to control the situation, but you can control your reaction. Use breathwork and mindfulness as your defense mechanism, and remind yourself that every hit is building your emotional strength.
A Fighter’s Guide to Life and Anxiety
Managing anxiety is a lot like stepping into the ring: it’s about showing up, staying present, and rolling with the punches. The brain, like a muscle, can be trained through neuroplasticity to handle stress and anxiety better. By using tools like breathwork, mindfulness, and emotional intelligence, we can build the resilience needed to face life’s challenges head-on.
Whether you’re dealing with everyday stress or body-crippling anxiety, know that the same grit that moves one through a tough fight can help you manage your mental health. Remember, like in Muay Thai, it’s not about avoiding the punches—it’s about how you handle them. The way we react and respond supersedes all.
Reach out to me on Instagram, TikTok, or directly at gabrielle@onpointpsychotherapy.com. You can also visit my website at On Point Psychotherapy. I'm not just saying this; I want to hear from you!! I'm offering a free 15 minute consult for those who are keen to dig deep, dive in and explore their psycho-social tendencies.
References
Curtiss, J. E., et al. (2019). Cognitive-behavioral treatments for anxiety and stress-related disorders. Psychiatry Online. https://doi.org/10.1176/appi.ps.201900298
Duckworth, A. (2016). Grit: The Power of Passion and Perseverance. Scribner. [No DOI available]
Fumero, A., et al. (2020). The effectiveness of mindfulness-based interventions on anxiety disorders: A systematic meta-review. MDPI Health, 10(3), (pp. 704-719). https://doi.org/10.3390/ejihpe10030052
Goleman, D. (1995). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books. [No DOI available]
Peñate, W., et al. (2020). The effectiveness of mindfulness-based interventions on anxiety disorders. MDPI Health. https://doi.org/10.3390/ejihpe10030052
Van Dis, E. A. M., et al. (2020). Long-term outcomes of cognitive behavioral therapy for anxiety-related disorders: A systematic review and meta-analysis. JAMA Psychiatry, 77(3), (pp. 265-273). https://doi.org/10.1001/jamapsychiatry.2019.3986
Gabrielle-Beth Volovsky
Psychotherapy and Counselling Professional
Certified PACFA Counsellor
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