Believe in the process – How to manage fear in climbing

Do you sometimes feel like you’re the only climber afraid while climbing? Does that make it harder for you to believe you will conquer this fear? Don’t worry – becoming an experienced climber who knows how to manage fear in climbing is a process.

Keep on reading; Our detailed guide is going to teach you ways to explore your fear and manage it.

What is fear? Fear is a survival mechanism that comes with the package – and that is being a human.

Fear is an emotion that lives in the reptilian (or primal) brain: the structure that controls our automatic self-preserving behavior patterns
Whether that danger is physical or psychological, it ensures the survival of our species by protecting us against things our mind perceives as threats.

Fear in the context of climbing

In climbing, fear is more common than you think. And it’s normal! However, so often I see climbers feeling bad about it. Even worse, some are trying to overcome it by putting themselves in unpleasant situations such as taking forced scary falls when they don’t feel ready at all.

Frequently, we label this emotion as the “fear of falling”. With time many climbers discover that fear of falling is barely scratching the surface and, in fact, it’s the surface layer of deeper fears.

So let’s dive together into those fears. After all, it’s by understanding the roots of the problem you are going to start the process of healing.

1. Fear of falling & the fear of the unknown

Is the following familiar to you? Despite knowing that you are protected by crash-pads and a spotter, or you’re held by a rope, and you’re barely climbing at the level of the bolt – the thought of letting go or slipping is simply paralysing!

Why? Fear of falling is real – for many, it means losing control and not knowing what is going to happen after.

Truth is climbing is a sport that requires stepping into the unknown often.

Whether it’s committing to a challenging move, trying to onsight a boulder problem, or dealing with exposure on a high wall.

The solution? Practice controlled falls

One of the most effective ways to address the fear of falling is by looking at it in the eyes. Ironically enough, we can actually control most of the falls by staying observant of what happens during falls.

Start small! Take deliberate falls while climbing the top rope, so you get acquainted with the sensation of letting go.

Then progress to lead climbing falls and practise from increasingly higher positions.

• Choose a person you trust with belaying you and explain your plan beforehand
• For starters, choose a controlled environment such as your climbing gym
• Don’t close your eyes while falling hoping it will all go away fast. Choose to stay in control and try to remain observant of what happens.
• Learn how to trust your climbing gear by observing it

As with everything, by being consistent over time you can reduce your anxiety, and build awareness and confidence in yourself and your gear.

2. Fear of failure

In climbing, fear often manifests as hesitation or avoidance. Do you surprise yourself by giving up before you even tried because you were “too tired” or “you did not have it right”?

If you’re a perfectionist just like me, you might confront yourself with the fear of failing – which is even more daunting than the fear of falling.

Its roots?

Maybe some internal pressure to succeed, embarrassment, not believing that you’re good enough – you name it!

The solution? Failing IS part of achieving success – accept it

By allowing yourself to fail you allow yourself to grow. Not sending a route or trying to onsight a boulder problem means an opportunity to learn new skills and improve your overall climbing.

Are you a more experienced climber? Then use this to your advantage by consciously reviewing your training and climbing successes.

Identify the mindset that helped you succeed in the past and focus on staying present in the climb rather than looking for the perfect setup. And if you are a beginner, stay curious: it’s your chance to explore!

• Build confidence by training at the gym. This way you’ll give yourself a solid reason to trust your physical ability. As a bonus, you get to exchange ideas with other crushers just like you!
• Success is a journey, not a destination: Celebrate small victories such as being brave enough to attempt a challenging move, taking your first controlled fall, or doing an extra move on that climbing project of yours.

Here’s how to cope with fear in climbing: falling, heights and failing:

3. Fear of vulnerability

Asking for a “take”, or backing down from a top-out can feel like both a failure and a weakness. Not once did I witness climbers feeling bad and excusing themselves for feeling afraid and not “trying THE move”.

The solution? Admitting that you feeling afraid is an act of bravery

Stop excusing yourself and accept that fear is normal and it’s here to protect us. Learn to receive it, assess it, and decide if it’s safe to commit to certain situations that trigger you.

Ironically, acknowledging fear instead of letting the emotion control you will liberate you and lead you to success.

Here is a wonderful talk about losing fear, by Dave MacLeod

Six tips on how to manage fear

From beginners to intermediate and even more advanced climbers like pro athletes, everyone fears something.

1. Redefine success: Shift your focus from outcomes to effort

Success doesn’t mean completing a route perfectly; it means showing up, trying your best, and finding something to learn from the experience.

2. Embrace mistakes as learning opportunities

Failure is an essential part of growth in climbing and in life. Every missed hold or fall provides valuable feedback to improve your technique and strategy.

See failure as a step forward, not a setback.

3. Climb with supportive partners

I cannot emphasise enough how important it is to surround yourself with climbers who encourage and uplift you.

A positive environment reduces the fear of judgment and fosters a sense of trust and bravery.

4. Set realistic goals that match your current skill level

Achieving smaller milestones builds confidence and prepares you for larger challenges, both physically and mentally.

Unrealistic or overly ambitious objectives can lead to frustration, and a sense of failure when things don’t go as planned.

An honest goal pushes you slightly out of your comfort zone so being honest about where you are in your climbing journey is the foundation of dreaming dream big.

You can try using the SMART framework: Specific, Measurable, Relevant, Time-Bound:

5. Focus on the process and enjoy the journey of climbing

Instead of fixating on the end result, try and stay mindful of details and commit to training that will help you get there.

For example, how each attempt improves your technique, strength, and problem-solving skills as well as your patience.

6. Practice self-compassion and treat yourself with kindness when you don’t succeed

Climbing is supposed to be something you enjoy so remind yourself you started climbing because it made you feel good.

After all, maybe the challenging nature of the sport was what made you choose it in the first place.

Therefore try and see any setback as perfectly normal, temporary, and a part of the “conquering” process of that fear.

Conclusion: believe in the process

The journey to overcoming this almost debilitating emotion in climbing can be as challenging and rewarding as the sport itself. It’s a process that invites us to grow not just as climbers, but also as people.

Because, at the end of the day, climbing isn’t just about sending and crushing boulders – it’s also about the strength and bravery we discover by doing so.

The fear we sometimes experience is not the enemy; even if it sometimes feels like it’s getting in our way.

Fear is an invitation to learn how and when to trust ourselves with our abilities and play with our strengths and weaknesses.

What is your coping mechanism when it comes to fear in climbing?

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