Fear of rock climbing may thwart your efforts at engaging and enjoying the sport, especially if you're a beginner. To overcome this fear, it’s crucial that you tune in to your surroundings, focus on moving efficiently over rock and learn how to use your equipment properly, according to Malcolm Creasey in “The Complete Rock Climber.”
Visualize Climbing
Visualization is not only beneficial for overcoming fear of rock climbing, it’s also useful for problem solving and for maintaining mental alertness. Analyze the route you are going to climb. Break it up into climbable sections separated by resting spots and cruxes -- the most difficult portions of a route. Then, sit or lie down in a comfortable position and close your eyes. Visualize yourself climbing the route with ease while gracefully placing and clipping each piece of gear. Envision reaching the top of the route successfully.
Rest Your Arms
Resting your arms while climbing is essential for keeping fear of falling at bay. Avoid over-gripping handholds and use resting spots to dangle your arms below your waistline and replenish them with oxygen. Your leg muscles are stronger than your arm muscles, so use them to take the strain off your arms by shifting as much of your body weight as possible over your feet. If you feel fatigued as you reach a crux, climb down to a resting spot or hang from your last bolt, either of which will permit you to rest your arms. Once you’ve recouped your strength, continue climbing. Repeat this process until you reach the top of the route.
Practice Falling
Falling is inevitable; you must come to terms with it to overcome your fear of rock climbing. Climb a steep bolted route until you reach the last bolt. Clip into the bolt, climb a little higher so that it’s at your knees, and jump off. While falling, keep your head upright and stretch your legs out in front of your body. As your feet make contact with the rock, bend your knees to absorb the impact. Climb back up to the last bolt -- this time until it’s at your feet -- and jump again. Repeat this process as many times as you wish, each time increasing the distance between your feet and the last bolt. Aim to take falls of up to 16 feet.
Trust Your Equipment
Trusting your equipment is critical to overcoming fear of rock climbing. If you have little faith in the system, you may find it impossible to push through cruxes. Conversely, if you trust that your equipment will hold a fall, your mind will allow you to push on. This doesn’t imply that you won’t be scared; fear of falling is natural, according to Tony Lourens in “Complete Climbing Manual.” The key is to remind yourself constantly that your equipment is designed to prevent you from falling to the ground.
References
- “The Complete Rock Climber”; Malcolm Creasey; 2006
- Vanderbilt University; The Effects of Mental Imagery on Athletic Performance; Annie Plessinger
- “Complete Climbing Manual”; Tony Lourens; 2005
- “Advanced Rock Climbing”; John Long, Craig Luebben; 1997
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