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Description
The exercise is based on the Learning zones model and should train the awareness of transitions between the zones (green comfort zone, orange learning zone, red panic zone).
Participants choose a route of their current level and should focus specifically on physical and psychological signs of nervousness and tension. This will be supported by a partner or a therapist supervising.
Material/wall
- Individual route in current level of difficulty, not too much force
Therapeutical themes
Anxiety awareness, mindfulness, introspection
Key questions
What changed in terms of your sensation and experience while you were bouldering? Which body signals did you notice with yourselves/your partners?
Variations
In one variation of the exercise strategies of overcoming fear can be used specifically. This should only be applied if the participant is particularly anxious, and underestimates their skills. In this case anxiety management strategies can be discussed prior to the exercise, for participants to know what they can do when they get into the ‘orange’ zone (for example breathing techniques and self-instructions).
Tips
It is important that participants are not pushed over their boundaries, making sure that they are objectively safe! With some participant it is important to deal with anxiety and move into the orange zone, while some need to be increase their early awareness of fear and not move on from the orange into the red zone. The protective function of fear should be appreciated also!
