5 Simple Steps to Source Strength in the Face of Fear
Photo by Nick Andrew, Abandon Ship Productions, Clark Canyon, CA.
Fear is undeniably a part of the climbing experience. Whether you are new to the sport or an experienced climber, whether you are climbing at the 5.7 grade or the 5.14 level, fear is a part of the process.
There is a common myth or misconception that we need to eliminate fear. But unless you lack an amygdala (the part of the brain responsible for fight or flight response, emotional processing and fear response) this is actually impossible.
Before we source our strengths in the face of fear, let’s first invite a shift in perspective. Below are 5 steps you can test out to change your relationship with fear and reclaim your own power on the wall.
Step 1: Can we befriend fear rather than reject it?
There is a common saying in therapeutic circles: “what you resist, will persist.” Alternatively, what we integrate becomes the foundation for healing, resilience and wholeness. The very thing we turn away from is often the fastest and inevitably unavoidable path to growth.
Can we befriend fear? Afterall, we experience fear as an evolutionary function of ensuring one’s survival. It is a protection mechanism that can host a variety of physiological benefits such as increased focus, concentration and the ability to endure or overcome challenging circumstances. Often when you ask a climber about one of their most memorable experiences, the subtle ingredient in the milieu of all other exciting emotions is fear.
So can we invite our fears into play, recognizing that there is potential for mining growth in the process? Once we accept it as part of the process, we can begin to incorporate steps that help us source our own strength and mental fortitude on the rock.
Step 2: Awareness - notice your inner narrative.
In moments of paralysis, or when defeatist thoughts take hostage of your mindset, the recognition of fear gets bolstered with the backlash of the internal critic. Negativity, judgment and limiting beliefs cascade in thoughts such as: “I’m not strong enough to make the move, I’m going to fall, I’m going to fail, I thought I was a (insert desired grade) climber, I can’t believe I can’t do this, I don’t deserve to climb with these people…” and so forth.
Here is the thing about judgment: science reminds us that judgment actually closes us off to learning and growth. It narrows possibilities rather than widens creative solutions. And when it comes to approaching fears head on, carving new habits and behaviors, we need to recognize when judgment co-opts our narratives.
In heightened states of fear, it is easy to default to these well-worn stories. Here is where the simple practice of mindfulness makes a massive difference.
Slow down, take a few deep breaths to invite the nervous system to relax, and pause to *notice* what thoughts are emerging in your mental landscape. This is an essential step for sourcing your strength.
And the plus? Mindfulness, like your finger strength, and other helpful parts of climbing is a muscle. The more you practice, the stronger it gets. As neuroscientist and behaviorist Donald Hebb said, “neurons that fire together, wire together,” essentially articulating that the more two functions occur together (i.e. noticing your internal narratives while climbing) the greater the association / strength / possibility for a new learned habit (developing the vigilance and presence of mind to shift the narrative when it is not supporting you).
Step 3: Acknowledge what you do well.
In recognizing self-defeating thought patterns and acknowledging the physiological response they create in the body (such as over-gripping the rock, unconsciously tightening muscles and wasting energy or narrowing the window of perception into a fear-provoking tunnel vision), we can see how the somatic response is constricting. Conversely, by calling to mind what we do well, we invoke gratitude and confidence which alters our brain chemistry and physical and mental poise on the rock. The body becomes more relaxed, spacious and resilient.
Bring to mind what you do well - on the rock (and if it can translate to in the moment climbing, off the rock too). Examples may include:
I am good at problem solving on the fly.
I do well with spontaneity.
Crimping is my climbing strength.
I am able to harness my attention and focus at this moment.
I am in control of my breathing. I can calm my breath down and in turn calm my nerves.
I have overcome this fear before.
Doing this can create a physiological shift in the body to that of confidence, poise and greater ease in moments of deep discomfort.
Step 4: Replace negative narrative with positive mantra.
Everytime you notice your inner critic speaking up, replace the thought with a new one that creates a sense of safety, confidence, and capability. Personally I use three mantras:
I am safe; my belayer has me.
I can do this.
I love climbing.
When we are taking intentional risks or choosing to enter the challenge zone, we offer ourselves greater tolerance for discomfort when we feel safe. This is a common practice in therapeutic circles as well: the recognition that growth occurs when we feel safe enough (and often resourced enough) to approach challenges. Reminder on this note: fear and safety are not mutually exclusive. You can feel safe while being scared shitless. Fear is still present, so resurrecting safety while letting fear be in space is part of the integration process.
“I can do this” speaks to sourcing my own strengths. It’s step 3 in 4 simple words. And in the moments where my body and mind don’t quite align, where I don’t 100% believe in my ability I say it anyway…because research tells us there is a range of validity for the placebo effect .
According to an article from the Harvard Medical School, placebos involve “a complex neurobiological reaction that includes everything from increases in feel-good neurotransmitters, like endorphins and dopamine, to greater activity in certain brain regions linked to moods, emotional reactions, and self-awareness. All of it can have therapeutic benefit." Essentially it helps the brain self-resource.
“I love climbing” is a summoning of joy in the process. Read on for this.
Step 5: Acknowledge the fun of climbing.
Most of us climb for the fun and enjoyment of the sport, amidst perhaps other personalized reasons. When fear becomes debilitating it can strip the fun from the sport. Furthermore, when we carry self-imposed expectations up the wall, the weight can be a heavy burden. This is the epitome of (the ego) stealing your joy.
As a practice of sourcing strength, remember what you love about climbing.
Think of the pleasurable aspects of climbing, the parts that bring you joy, what draws you to the practice, the comedy of the experience, or whatever parts of the sport make you smile.
The effects of joy on the body are palpable, from affecting neurotransmitters in the brain that help regulate emotional states, to affecting your circulatory and nervous systems (Healthline).
As with all tips, they only become useful when we consciously integrate them into our practice. Next time you find yourself facing fear on the rock, try out some of the steps above paired with a commitment to self-awareness and see if anything shifts for you! We’d love to hear about it.
If this topic resonates, let us know. We are always happy to share more resources and it is also the basis of one of our foundational workshops “Befriending Fear” which we hold at the ClimbWell retreats.
Written by Gaby Colletta | www.gabycolletta.com | @wanderingvayu