Fear-Journalling with Simultaneous Full-Foot Activation
A writing practice for climbers who want to face fear without losing footing—physically or mentally.
Why This Matters
Fear of foot slips is a dominant and recurring fear for many climbers. For me, it’s the main one.
Over time, I’ve noticed something deeper: when I’m afraid—on the wall, or in life—my ankles collapse inward. It’s not just a reaction to poor terrain; it’s a neuromuscular response to feeling unsafe. When I lose trust—in myself, my environment, or my emotional support system—I lose physical access to the very muscles I need for stability. The result? A familiar, wobbly feeling in my feet and ankles, particularly on slabby or balance-intensive climbs.
And it spirals:
I fear the sensation of unsteady foot engagement
I also fear the impact of fear itself—on performance, presence, or flow
So now I’m afraid of fear.
This two-headed monster needed a new kind of training—not just on the wall, but on the nervous system level. That’s where this practice came from.
What This Practice Does
This is a low-stakes journaling + activation drill you can do before attempting a climb that challenges you. It helps you:
Face your fears with honesty, without losing bodily engagement
Create a safe, embodied memory of activating your feet even in moments of vulnerability
Build neural trust between psychological stability and physical grounding
Fear-Journalling + Foot Activation Practice (5–7 minutes)
You’ll Need:
A footwork-intensive climb that slightly scares or intimidates you (indoors or outdoors)
A quiet place to sit comfortably, without using your feet for balance
Pen and paper
Timer (optional, for 5 minutes)
Step-by-Step
Sit and Ground Yourself
Get into a comfortable seated position where your feet are free and relaxed, not stabilizing your body. Have pen and paper ready.Activate Your Feet
Curl your toes slightly and press your big toe downward as if pushing into a hold.
Lock your ankle in a straight, neutral position.
Focus on equal activation across the entire foot—inside and outside edges, heel and toe.Write for 5 Minutes (Timer Optional)
Keep your feet fully engaged throughout. Now write freely:What fears are coming up about the climb?
Where do you imagine failure or collapse?
Are you worried about strength, technique, pain, embarrassment?
What’s the worst-case scenario your mind keeps circling back to?
Let it all come out. No censoring.
Release & Reflect
After 5 minutes, gently release the foot tension. Shake out your legs. Take 3–5 deep breaths.
Glance at your page. You just activated your feet at full strength while directly facing your fear. That’s not small.
Why It Works
This practice teaches your nervous system that:
You can feel fear without collapsing into it
You can engage physically while acknowledging emotion
Your feet—and your focus—don’t need to vanish when stress shows up
Each session plants a new memory:
“I was afraid—and I stayed engaged anyway.”
Over time, that starts to overwrite the loop of collapse. This is the slow, steady reprogramming of fear into presence. And that’s a practice worth keeping.
