Rusty Haun: The Quiet Side of MMA

Our very own 6AM coach, Rusty Haun, has been secretly completing his Master’s degree while teaching at ATT (as though being up that early wasn’t enough). Since we set a tone this month, Coach Rusty kindly agreed to follow through by answering my questions about the psychological side effects of MMA. Everyone already knows it’s a great fitness regiment.

“I am currently in my penultimate quarter at Northwestern University, where I am pursuing a Master’s degree in Marriage and Family Therapy. For the past eight months, I have been gaining hands-on experience through my clinical internship where I have had the opportunity to work directly with clients. This training has allowed me to develop a deep understanding of therapeutic techniques that support individuals in building resilience and achieving personal growth.

In addition to my academic and clinical experience, I have been involved in martial arts for nearly 30 years. I have earned black belts in both Judo and Brazilian Jiu-Jitsu (BJJ). I competed in MMA, maintaining an undefeated amateur record, as well as competing in both BJJ and Judo. I have been an instructor for over 20 years, helping students develop skills while fostering discipline, confidence, and resilience.

My extensive background in martial arts combined with my expertise in mental health, allows me to integrate the physical and psychological aspects of personal development in a meaningful way.” -Coach Rusty Haun

So maybe come check out the 6AM sometime.

• People are attracted to MMA for lots of reasons. One of the big ones we see at ATT is people trying to overcome trauma, whether it's domestic violence, sexual abuse or a mugging. How does MMA help these people beyond the obvious self defense?

  MMA provides several therapeutic benefits for individuals recovering from trauma.

  First, it can serve as a powerful tool for processing trauma.

  Additionally, MMA helps individuals become more comfortable in challenging situations by gradually exposing them to controlled adversity in a safe and supportive environment. This exposure fosters resilience, allowing individuals to develop confidence, emotional regulation, and a greater sense of control over their own bodies and responses.

• Dr. Bessel van Der Kolk, the world's leading expert on trauma recovery, briefly mentions in his book "The Body Keeps the Score" that MMA is a safe trauma reenactment that allows one to develop a sense of control over the initially traumatizing situation instead of, say, finding another, abusive partner. Do you agree with this and can you expand by telling us what's going on psychologically?

  I fully agree with this perspective. When a person experiences trauma, their natural fight, flight, or freeze response is often interrupted, preventing them from fully processing the event. As a result, the brain stores the memory in a way that keeps the nervous system hyper-vigilant, causing the body to instinctively re-enter the fight, flight, or freeze response when triggered by a similar situation.

  MMA provides a structured and controlled environment where individuals can engage in a reenactment of the initial trauma in a safe and empowering way. Through training and sparring, they have the opportunity to “complete the cycle”—particularly the fight response—which allows the brain to reprocess the experience in a healthier way. This helps to rewire the nervous system, reducing hyperarousal and enabling the individual to process and move past the trauma, ultimately fostering a sense of agency and resilience.

• Some people might point out that MMA is itself traumatizing, especially when a stranger gets to puppet you and there's nothing you can do about it! Is that ok? Is there such a thing as good trauma?

  It depends on the extent of this so-called “puppeting” If someone is injured or feels genuinely unsafe in training, the experience can have adverse psychological effects.

  However, there is immense value in experiencing failure within a controlled and supportive environment. Learning to navigate discomfort, problem-solve under pressure, and persist through challenges fosters resilience and personal growth.

  From a psychological standpoint, there is no such thing as “healthy trauma”. Trauma, by definition, overwhelms a person’s ability to cope in the moment, leading to lasting distress.

  However, there is such a thing as productive struggle—situations that push individuals slightly beyond their comfort zone in a way that is challenging but not overwhelming. The key is maintaining a balance where students are tested but still feel safe, supported, and in control of their learning process.

• Occasionally, the coaches talk about a particular student's growth in skill and as a person (especially around promotion time). As a coach yourself, what changes do you regularly notice in students after they begin to practice? How long does this usually take?

  One of the most noticeable changes I see in students is an increase in self-confidence and the ability to remain calm under pressure. Over time, they learn to navigate difficult situations with greater composure, a skill that often carries over into other aspects of their lives.

  For example, a student who initially reacts to frustration with aggression on the mat will, through training, develop the ability to stay focused, regulate their emotions, and think their way through challenges.

  From my experience, the average student begins to show significant growth in these areas within three to six months of consistent training. However, the exact timeline varies based on individual dedication, mindset, and prior experiences.

• On this note, we also often get parents bringing their teenagers in (especially daughters) because they are worried about college. The idea is to give them skills to physically protect themselves, but what are some other ways they are unintentionally being prepared for a dangerous world?

  The benefits of MMA and BJJ extend far beyond physical self-defense, and they can manifest differently for young men and women.

  For everyone, one of the most valuable takeaways is increased self-confidence. People who carry themselves with confidence are statistically less likely to be targeted. While this isn’t a foolproof deterrent, it can play a role in reducing vulnerability.

  For young women, MMA and BJJ provide an opportunity to engage in controlled, physical contact—something they may not have experienced in the same way as their male peers. Learning how to handle real physical resistance in a safe and supportive environment teaches them that they are stronger and more capable than they may have believed. It also allows them to develop instincts for defending themselves against larger opponents, making them more prepared both physically and mentally in real-world situations.

  For young men, training can serve a different but equally important purpose—it teaches humility.

  Many young men overestimate their ability to defend themselves in a confrontation. MMA and BJJ expose them to realistic combat scenarios, helping them understand their actual skill level and the importance of technique over brute strength. This can prevent reckless behavior and encourage a more thoughtful approach to conflict.

• The gym has some rules and practices that some students find a little (understandably) silly, like bowing before getting on and off the mat and a strict dress code. The easy explanation is "its a sign of respect to the place, your training partners, and the art". Do you think these practices are important and serve us in a more complicated way?

  Absolutely. Rituals like bowing and uniform policies do more than just uphold tradition—they play a vital role in building a strong, structured, and inclusive training environment. These practices foster a sense of community and belonging, reinforcing that everyone on the mat is part of something bigger than themselves.

  The uniform policy, in particular, contributes to creating a safe and equitable space. It removes external status symbols and distractions, allowing students to leave personal stressors at the door and fully engage in their training. By establishing a shared identity, these practices help set the tone for a non-judgmental and welcoming atmosphere where respect, focus, and personal growth are prioritized.

  -Editors side note: I wanted to add that BJJ and grappling are really intimate activities. Removing any sense of sexuality makes it easier to have co-ed training. Can you imagine being a women who has to roll with a man who is dressed to pick someone up? Or being a man rolling with a similarly dressed woman? How are spouses and partners supposed to feel? What about those with sexual trauma? Often times, adult classes feature teenagers that are not yet fully adults, rolling and wrestling with grown men and women. Creating a safe and equitable training environment can be quite complicated!

• Another gym practice is to advise 2-3 days/week of training in order to see results in fitness and skillset. Does this time-line also match psychological growth?

  Like many aspects of personal development, it depends.

  Just as individuals have different levels of physical fitness, they also have varying degrees of psychological “fitness”. For someone who has recently experienced trauma, it may take time to build up to training multiple days per week.

  Psychological growth, much like physical conditioning, happens when we push ourselves beyond our comfort zone—but in a measured way. The goal is to challenge ourselves enough to foster resilience without pushing so far that we become overwhelmed or retraumatized.

  In “Transforming Trauma with Jiu Jitsu”, the authors describe this concept using a four-level color scale: green, yellow, orange, and red. Green represents a completely safe and comfortable state, while red indicates distress or panic. Growth occurs when individuals step out of the green zone into yellow, or even slightly into orange, where they are challenged but still able to function effectively. However, if pushed into the red zone, where anxiety becomes overwhelming, progress can stall or even regress.

  With this in mind, training once a week may be sufficient for psychological growth in the beginning, as the individual builds comfort and confidence. As they become more acclimated to the practice, increasing to 2-3 days per week can further support their resilience and overall development.

• We'd be remiss if we didn't mention an elephant in the room: rituals and practices that can change you as a person, a community, mentors who guide you physically and provide encouragement and support. How do you know you aren't in a cult? It's certainly happened in gyms before! What should you look out for to avoid "the kool-aid".

  This is such an important question. One of the biggest red flags is isolation from the greater martial arts community. A common tactic used in unhealthy gym cultures is forbidding students from cross-training at other schools. This practice creates an echo chamber, discouraging individuals from questioning the gym’s norms or experiencing different teaching styles.

  Another warning sign is excessive idolization of instructors. While respect for a coach’s skill and knowledge is natural, placing them on a pedestal as an infallible figure can be problematic.

  Instructors are multifaceted humans, and their expertise in jiu-jitsu or MMA does not necessarily translate to wisdom in all areas of life. A healthy gym environment encourages critical thinking, open dialogue, and personal agency rather than blind devotion.

  Ultimately, a good gym fosters an atmosphere of mutual respect, personal growth, and community without exerting undue control over its members.

  If you ever feel pressured to conform in ways that suppress your individuality, discourage outside perspectives, or demand unwavering loyalty to a single figure, it may be time to reassess the environment.

• Is there anything you would like to add?

  BJJ and MMA are not just physical disciplines—they can also be powerful tools for personal growth and trauma recovery, highlighting the importance of mental health alongside physical well-being.

  In a sport that emphasizes toughness, it is crucial for instructors to create space for individuals to experience and process their emotions.

  For too long, society has promoted the idea that toughness—particularly in men—means suppressing emotions. However, true strength comes from resilience, self-awareness, and emotional intelligence. As an instructor, I believe it is essential to encourage the next generation of martial artists to develop not only physical toughness but also the ability to understand and manage their emotions.

  Fostering this balance creates more well-rounded, confident, and mentally strong individuals both on and off the mat.

Thank you, Coach Rusty, for taking the time to answer these questions. I had a really good time reading through these and found myself reading them aloud to whoever was in the room because I felt they were so insightful.