How to Recover Mentally After Getting Submitted

In Brazilian Jiu-Jitsu, everyone gets submitted. Whether you’re a white belt just starting or a seasoned black belt, tapping is part of the journey. Still, it can sting when it happens, especially if you’re working hard to improve or competing under pressure. The key isn’t avoiding submissions altogether—it’s learning how to recover mentally after getting caught.

At RollBliss, we believe that grappling isn’t only about physical technique; it’s about resilience, mindset, and growth. This guide explores how to shift your perspective after being submitted and use the experience to strengthen your overall game.

Key Takeaways

• Submissions are not failures but opportunities for growth and feedback.
• Ego can make tasks feel personal, but detaching from outcomes accelerates progress.
• Quick resets, mindful breathing, and focused adjustments help mental recovery.
• Building long-term toughness means embracing discomfort and learning from every roll.

Why Submissions Feel So Personal

Getting submitted can feel like failure, but in truth, it’s feedback. The tap is a sign that you’re testing your limits, exploring weaknesses, and gaining knowledge you can’t access otherwise. Still, the intensity of rolling or competing makes it easy to attach ego to the outcome. That’s why the mental recovery process is as important as drilling escapes or sharpening your defense.

The Growth Opportunity in Every Tap

Every submission offers insight. Did you get armbarred because you left your elbow outside your hip line? Did you give up your back while escaping Mount too quickly? These mistakes aren’t setbacks—they’re opportunities. By reframing a tap as a lesson, you turn discouragement into motivation.

At RollBliss, we often emphasize the value of reviewing roles after training. A quick reflection, or even journaling about what led to the submission, can help you identify patterns and build awareness for the future.

Separating Ego from Progress

One of the hardest parts of recovering mentally is separating your sense of self from the outcome of a roll. Ego whispers, “You’re not good enough” or “They’re better than you,” but progress in BJJ doesn’t work that way. The most advanced practitioners are often the ones who get tapped the most in training—because they’re constantly challenging themselves and experimenting.

By letting go of ego, you create space for growth. Taps become data, not judgments.

Practical Strategies for Mental Recovery

Start by embracing a reset routine after submitting. This could be as simple as taking a deep breath, resetting grips, and re-engaging without hesitation. Avoid withdrawing or rolling timidly; instead, use the moment as fuel to practice resilience.

Another strategy is to adopt a specific focus after tapping. For instance, if you’ve just been caught in a choke, spend the rest of the round working on posture and hand-fighting. This transforms the tap into a springboard for immediate improvement.

At RollBliss, we also recommend mindfulness training and controlled breathing as tools to help athletes stay present. A calm, centered mindset makes it easier to bounce back and stay engaged.

Building Long-Term Mental Toughness

Mental recovery after a submission isn’t just about one roll—it’s about building the toughness to handle setbacks throughout your journey. This includes embracing vulnerability, acknowledging weaknesses, and finding pride in persistence. Grapplers who can recover quickly are often the ones who progress faster, because they stay in the learning zone rather than shutting down.

Think of mental toughness as a muscle—it grows stronger every time you push through discomfort instead of avoiding it.

Conclusion

Recovering mentally after getting submitted is one of the most important skills in Brazilian Jiu-Jitsu. It’s what separates athletes who plateau from those who thrive. By reframing taps as lessons, letting go of ego, and using strategies to reset, you turn discouragement into growth.

At RollBliss, we believe the mental side of BJJ is just as critical as technique. Submissions are inevitable, but how you respond is what shapes your journey. Learn to embrace every tap as part of the process, and you’ll find yourself not only improving faster but also enjoying the art of Jiu-Jitsu more deeply.

FAQs

How do I stop feeling frustrated after tapping?

Frustration is natural, but you can reframe it by focusing on what you learned. Ask yourself what led to the submission, then turn that knowledge into a training goal. The more you see taps as lessons, the less personal they feel.

Should I let submissions affect my confidence?

No—submissions are part of everyone’s journey. Even high-level black belts tap regularly in training. Instead of letting it hurt your confidence, view it as a sign you’re growing and pushing your limits.

What’s the best mindset to have during rolls?

Adopt a curious, problem-solving mindset rather than a win-or-lose mentality. Approach each roll like an experiment: try new things, accept mistakes, and use taps as feedback. This keeps your training focused on development rather than ego.