WHAT MINDSET TRAINING CAN LOOK LIKE: A COMPETITION CLIMBER'S JOURNEY

Have you ever wondered if you’re too nervous—or maybe too relaxed—to compete at your best?

If you’ve competed before, you likely know that competitive climbing can be a rollercoaster of emotions. The isolation zone might feel quiet yet bustling and tense, the crowd roars as you step out, and the boulder problem in front of you demands your full attention. Suddenly, you might think, Am I even prepared for this challenge?

If this sounds familiar, let us assure you: you’re not alone. Many climbers come to us sharing similar experiences—feeling stuck, unmotivated, frustrated, or even on the verge of giving up because they haven’t yet figured out how to overcome these mental hurdles on their own.

Let’s dive into what it looks like to work on something like this together.

Photo: Lena Drapella

Many of the athletes who work with us initially feel the weight of competitive pressure deeply. What begins as excitement for competition can turn into sleepless nights, a racing heart, and a feeling of being out of control. The mental strain overshadows their enthusiasm, making it difficult to enjoy the experience or perform at their best.

That’s where we step in, focusing on strategies to manage anxiety and develop a healthier approach to competition.

Over several months of mental coaching, we work together to build tools that foster confidence and calm. One key strategy involves developing a pre-competition routine to help you focus and steady yourself. Techniques like controlled breathing, visualizing climbs, and using simple mental cues to stay present can provide a sense of control. Gradually, you might begin to feel more at ease before events, and by the end of the season, the nervousness that once overwhelmed you no longer feels like a barrier.

However, as athletes become more comfortable, new challenges often arise. Our brains and circumstances constantly evolve, and so do the mental hurdles we face. For instance, an athlete who was once overly nervous may, over time, feel too relaxed during competitions. Without the edge of nervous energy, they might struggle to push themselves fully, impacting their performance.

This calmness can leave them unprepared for the sudden intensity of stepping out of the isolation zone into the competition environment. The bright lights, the noise of the crowd, and the complexity of the first boulder problem might leave them feeling scattered and overwhelmed.

To address this, our mental coaching shifts to finding the balance between relaxation and readiness. Together, we explore ways to intentionally transition from a calm state to a focused one. Small physical actions, like shaking out your arms or taking a deep breath, can help channel your attention. Mentally, we work on techniques such as specific visualizations and task-oriented cues to connect you with your climbing. Of course, each athlete is unique, and so are the approaches we take—what works for one person might look completely different for another.

Another critical focus is managing energy and attention throughout an entire round of competition. Maintaining peak mental focus across all four boulder problems can be challenging. Just as muscles need moments of rest, the mind requires opportunities to recharge. During training sessions, you’ll practice mental resets between climbs, incorporating light stretches, brief moments of mindfulness, and steady breathing. These tools help release tension and prepare you for the next challenge, reinforcing the strategies developed during our mental coaching.

With practice, you might notice improvements in your ability to adapt to the competition environment, feeling more in control of your focus and energy. Progress also involves refining routines to suit your individual needs, ensuring that each aspect—from pre-competition preparation to mid-round resets—feels natural and effective.

After nearly a year of mental coaching, many athletes gain valuable tools to navigate the pressures of competition. They approach events with a calmness that enhances their performance and sustain focus over extended periods. While the journey is ongoing, they build a solid foundation for balancing relaxation and intensity, continuing to refine their approach with each competition.

This case study underscores the importance of addressing the mental demands of climbing. Managing nerves, staying focused, and sustaining energy are challenges many climbers face, but with deliberate effort and the right strategies, these can be transformed into strengths. Developing consistent routines, finding ways to shift between calm and focus, and incorporating mental recovery moments can significantly impact performance under pressure.

Competitive climbing isn’t just about physical strength or technique—it’s about mastering the mental game. By training the mind as intentionally as the body, climbers can unlock their potential and thrive in competition.

What has helped you train your mind? How has it affected not only your climbing but also other areas of your life?

Annual Membership 2025

For 2025, we’re introducing something special: an Annual Membership for competitive climbers. Just as you might work with a coach to create a season-long training plan, this membership provides comprehensive psychological support to enhance your mental game throughout the year. By enrolling, you’ll gain tools to tackle challenges, perform under pressure, and grow consistently as a competitor—all with the guidance of a passionate climbing psychologist.

Learn more about our Annual Membership here and don’t hesitate to contact us with any questions!