Managing fear on the cliff face

I've recently started outdoor rock climbing. What's interesting about this experience, as a psychologist who's interested in emotional responses, is the way I find myself responding to my fear while on the cliff face. It also gives me insight into what my clients might experience in anxiety treatment, as I ask them to expose themselves to their fear (exposure treatment is one of the most effective anxiety treatments, although uncomfortable). So I thought I'd write this blog post given its relevance to my anxiety treatment approach.

On the cliff face, the most frightening experience is feeling like I'm going to fall off backwards. At these moments, my fear makes me forget the super-strong equipment that keeps me safe. At these moments, instinct takes over and I feel mortal panic.

What has helped me to keep going up despite encountering moments of panic:

- Saying to myself "here is fear" when I feel fear. Naming it seems to help calm my mind, although it doesn't always make fear ease off or go away

- Thinking about people I know who've overcome immense fear and anxiety (inspires me to keep going)

- Taking a moment to slow, steady, and deepen my breathing

- Being honest with myself about how I might feel after either stopping and coming down, or continuing despite being fearful. If I give up before I feel like I've given it all I can manage in the moment, I'll feel disappointed with myself. But if I honestly feel it's too challenging, acknowledging that, at this particularly moment, it is beyond what I can cope with, and that I can try again later, helps manage any self-criticism. Acknowledging what I managed to achieve even if I stop before reaching the top also helps.