If you only train against a heavy bag, or practice self-defense skills in a dojo, or are being trained by an armchair instructor with no real fight experience, you’re in trouble!
This is very crucial information that you need to know about all your hard work and training. You need to buy a protective helmet and gloves, and find a training partner who gets you practicing and fighting for real with sparring sessions.
You need to feel the anxiety and pressure of fighting an attacker, feel the hurt of being hit, feel the stress of having fists and kicks coming at you. It is even suggested to spar with no gloves or helmets once you and your partner are good.
You could have all the self-defense and fighting tips memorized and you should be commended for it, but if you don’t have any experience of being hit, timing, speed, range of motion, and actual hand combat experience, sadly, you could end up dead after being attacked.
You need to be able to be focus and relaxed while you are fighting/protecting yourself, which includes being hit in the face, being dragged and grabbed, as well as being attacked. The only way you can grow this sense of calm is through experience.
Continue studying and training in your martial art and do practicing and sparring with a partner, using safety gear and raw aggression. It will improve your workout by at least 110%.
The benefit of training this way is apparent. You give yourself more choices, weapons, and ways to get away. Your mind is ready and conditioned for the stimulus that develops when violence is bestowed upon it. The more the mind is shown a stimulus, the more it is acquainted with it and unfazed by it. It becomes a regular event just like any other everyday event it has faced.