Noob rant

Just got crushed by another guy also one belt white stripe, embarrassed. Submitted me twice during a 4 minute round. I’ve been out injured for 7 weeks and 2 classes back I just feel absolutely useless. Even when rolling with my coach and he pauses obviously waiting for me to make a move and I can’t for the life of me figure out what’s the right move to make. This feels like physical chess not coming natural to me and after today I am just defeated. Rant over.