No one asks for a lousy climbing session. Some climbers may label themselves as masochistic, but imagine a climber rolling up to the gym thinking, "Yep, today I want to fall on all my projects, rip a flapper, struggle to send the climb I sent two days ago, and fall on a warmup climb - for good measure." If someone else were around and heard the inner dialogue of that climber, they'd whip their head around real fast, eyebrows shooting up in question.
No. Going to the gym is the time to have fun, release stressors and anxiety, catch up with friends, and escape from the rest of life's demands. Thus, having a climbing session start to go downhill can be frustrating and infuriating.
Before continuing, let's clarify that a "bad" climbing session can mean something different to each climber. To you, it may be failing to send the climbs you sent a week ago; to someone else, it may be falling on moves they know should be easy. It could also be "bad" because you're struggling mentally and lacking enthusiasm (maybe you didn't sleep well, are stressed about work, or have a busy schedule). Sometimes, all you can manage is to plow through a session that turns sour. But the good news is, even if it doesn't feel like now, it can turn a lousy climbing session around and end on a good note.
The following five strategies will help you turn a not-so-great day at the gym into one that leaves you driving home with a smile. At first, combatting the voice telling you that the climbing session is a ruin may feel unnatural. But, with practice and time, it'll become more accessible to shut down the negative thought spiral and make the most of any climbing session, bad and good. Although each of the five strategies is effective, combining them in the order listed is a powerful method to shut down negative thoughts and adopt a positive mindset for the rest of your time in the gym.
5 Strategies to Turn a Bad Climbing Session Around
Breathe
You must recognize the signs and step back to regain control when you grapple with intense emotions such as frustration, anger, or rage during a climbing session. Pausing and focusing on your breath allows emotional turbulence to dissipate. Instead of fixating on the challenging climbs that are eluding you or the moves that seem impossible, redirect your attention to the present moment.
Engaging in mindful breathing techniques can be a powerful tool for restoring a sense of calm and clarity. Whether you concentrate on the rhythm of your breath, practice a specific breathing exercise, or simply count each inhalation and exhalation, breathing mindfully can help anchor you in the present and soothe your frayed nerves.
Moreover, physically distancing yourself from the climbing wall can enhance the effectiveness of your breathing practice. Stepping into a quiet yoga room, finding a moment of solitude in the bathroom, or even turning your back to the climbing wall can provide a conducive environment for introspection and relaxation. By removing yourself from the immediate source of frustration, you create a mental space that allows you to center yourself and approach the challenge with a renewed perspective.
Reframe Your Thoughts
After experiencing a surge of emotions, it is essential to regain composure and approach the situation. One effective way to do this is by shifting your focus towards reframing your thoughts. Instead of dwelling on your perceived failures or limitations, redirect your attention to your achievements and strengths and be kind to yourself. This process involves altering your internal dialogue to foster a more positive and constructive mindset:
When faced with a negative thought like, “I am climbing horribly today. I have fallen on every climb I’ve tried,” challenge yourself to reframe it into a more empowering narrative such as, “While my climbing performance may not be at its peak today, I acknowledge my efforts in showing up and giving my best. Even if I don't reach the top on every climb today, each attempt is a valuable learning experience contributing to my growth as a climber.”
Remind Yourself of Why You Climb
In addition to reframing your thoughts, it can be incredibly beneficial to delve deeper into why you are drawn to climbing. It's a sport that goes beyond physical activity; it encompasses a rich tapestry of emotions, challenges, and rewards. When you find yourself grappling with frustrations or setbacks in your climbing journey, take a moment to reflect on the essence of why you started in the first place.
Climbing is not just about conquering every route or being an instant expert. It's about embracing the challenge, immersing yourself in a supportive community, and nurturing your mental fortitude and physical prowess. The beauty of climbing lies in the journey and the intricate dance between mind and body as you navigate the crags and boulders.
When the weight of the climb feels overwhelming, remember the joy of the process. Recall the exhilaration of making progress, the satisfaction of solving a complex problem, and the camaraderie shared with fellow climbers. These moments define your climbing experience, shaping you into a stronger, more resilient individual.
So, as you face obstacles on the wall or encounter moments of self-doubt, draw strength from the passion that initially ignited your love for climbing. Remind yourself of the incredible growth you've experienced, both mentally and physically, through your dedication to this remarkable sport. Embrace the challenges, celebrate the victories, and continue to climb with a heart full of determination and a mind open to endless possibilities.
Adjust the Session’s Goals
Once you’ve taken deep breaths to recenter yourself, reframed your thoughts, and remembered all the positives that rock climbing has given you, it’s time to adjust the session’s goals. Or, in other words, meet yourself where you’re at that day. This practice of self-awareness and adaptability is crucial in any physical or mental pursuit. Acknowledging your current state and being flexible with your objectives set you up for a more fulfilling and productive experience.
For example, if you have come to the gym wanting to repeat challenging climbs but are falling frequently, turn the session into an endurance day! Embrace the opportunity to focus on building your stamina and pushing your limits differently. This shift in perspective keeps the session engaging and allows you to work on a different aspect of your climbing skill set.
However, you need to adjust so that your new goal is something accomplishable so you can head home with a smile. Setting realistic and achievable goals is critical to maintaining motivation and a positive mindset. Recognizing when to pivot and recalibrate your objectives ensures that each climbing session contributes to your growth and enjoyment of the sport. Remember, progress is not always linear, and adapting to the present circumstances with grace and determination is a valuable skill both on and off the climbing wall.
Look at the Bigger Picture
If the initial four strategies fail to improve your climbing session, shifting your perspective and considering the bigger picture may be beneficial. This approach is akin to reframing your thoughts but on a grander scale. Remember that experiencing one subpar day at the gym is just a minor setback. There will be numerous opportunities in the future to return and give it another shot. It is perfectly normal for everyone to have an off day occasionally; it does not define you as a poor climber or a failure. Climbing is a multifaceted activity that extends far beyond simply reaching the summit of a boulder or wall, especially when they are constructed from artificial materials like plastic and fiberglass. Embrace the journey, learn from each experience, and appreciate the broader aspects of climbing and life beyond mere performance metrics.
Hopefully, you rarely have to employ these strategies, but they are simple, practical tools to keep in your back pocket for the day when, inevitably, you aren’t accomplishing what you’d hoped. At a minimum, stepping away from the gym mats and focusing on your breath can do wonders to calm your mind and body. If you need more work reframing your thoughts, remind yourself what you love about the sport, adjust your session’s goals, and look at the bigger picture. And always remember to give yourself grace and take pride in showing up at the gym regardless of the day’s outcome.
Let us know below if the five strategies are helpful, and if you feel so inclined, share any tips that help you overcome a lousy climbing session. We, and others, would love to hear from you!
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