Bouldering Psychology
For approximately five or six years, I diligently engaged in indoor bouldering on a weekly basis. While my technique was far from exceptional, the act of climbing itself brought me immense satisfaction.
Indoor bouldering stands out for its simplicity—it requires nothing more than climbing shoes and chalk powder, empowering the individual to climb independently. Unlike traditional rock climbing, which demands a range of tools and a partner, bouldering offers a greater sense of freedom. My fascination with the activity stems not only from my passion for solo sports such as running and swimming, but also from the wisdom it presents on the wall.
Bouldering routes are shorter than those in traditional rock climbing, yet similar to traditional climbing, bouldering routes are also categorized into different levels of difficulty. Depending on one’s skill level, the climber selects a route, identifies the starting and ending holds, and then mentally visualizes the movements, preparing their body to execute the necessary gestures. Research suggests that engaging in mental imagery, or visualization, prior to physically performing a task can enhance motor learning, leading to more fluid and effective execution (Stelzer et al., 2016)。
Despite mental preparation, it is often impossible to fully grasp, internalize, or recall every movement necessary to complete the climb. Some routes only reveal their true difficulty once one is physically on the wall. As such, it is not always possible to meticulously plan each step in advance, and the experience closely mirrors the Chinese saying, "crossing the river by feeling the stones," which signifies taking one step at a time, assessing the situation before proceeding further. Intriguingly, the same route can also be ascended in entirely different ways by different individuals.
Once on the wall, it is crucial to maintain calm, focus, and mindfulness—reminiscent of Buddhist meditation or the concept of mindfulness that has been extensively promoted in modern psychology. Overthinking leads to hesitation, and excessive fear can cause physical rigidity, a phenomenon known in psychology as "freezing." This occurs when a person, faced with a threat, is unable to either fight or flee, resulting in mental and physical exhaustion, which can hinder further progress and increase the risk of injury.
When the outcome is uncertain, the only option is to secure one’s footing and thoughtfully consider the next step.
In general, completing a new route on the first attempt is rare. When progress becomes untenable or overwhelming, the climber must descend, rest, and recalibrate, preparing for another try. Descending does not represent failure; rather, it is a means of mentally and physically regrouping for the next attempt.
In addition to its physical benefits, bouldering offers psychological advantages. A 2020 study found that bouldering can help alleviate symptoms of depression. The research, conducted in Germany, revealed that participants who engaged in three-hour weekly bouldering sessions for eight weeks showed a notable reduction in the severity of depression, with those experiencing moderate depression improving to a mild level (Karg et al., 2020).
References
Karg, N., Dorscht, L., Kornhuber, J., & Luttenberger, K. (2020). Bouldering psychotherapy is more effective in the treatment of depression than physical exercise alone: results of a multicentre randomised controlled intervention study. BMC psychiatry, 20(1), 116. https://doi.org/10.1186/s12888-020-02518-y
Stelzer, E.-M., Först, S., Gräßel, E., Schopper, M., Kornhuber, J., & Luttenberger, K. (2016). Mental imagery and visualization in sport climbing training. ResearchGate. https://www.researchgate.net/publication/310621865_Mental_imagery_and_visualization_in_sport_climbing_training