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Table 1 Session overview and subjects
| Session | Topic |
|---|---|
| 1 | Introduction to bouldering, support for group cohesion, obtaining an overview of the physical abilities of the participants |
| ● Introduction to mindfulness-breathing techniques | |
| ● First steps into bouldering: safety rules, getting to know the place, spotting, difficulty of routes | |
| ● First experiences with bouldering, sharing | |
| 2 | Old habits – new ways |
| ● Body perception in shifting the focus | |
| ● Bouldering techniques II: Self-awareness, body perception, centre of gravity. Focussing on legs instead of arms | |
| ● Different ways of bouldering the same boulder: old habits vs. new possibilities | |
| 3 | Expectation versus experience, healthy handling of limitations |
| ● Focussing on the moment: what are my expectations of me? | |
| ● Feelings of limitation: when is it better to push, when to ease up? | |
| ● Bouldering techniques III: different possibilities for holding and stepping | |
| 4 | Self-efficacy: the power of small steps |
| ● Self-efficacy and one’s own experiences | |
| ● Bouldering techniques IV: twisting and Egyptian | |
| 5 | Fear and trust |
| ● Fear, anxiety, and panic: what to do? | |
| ● Breathing and other techniques when experiencing fear | |
| ● Differences between objective risks and false alarms | |
| 6 | Trusting yourself and trusting others |
| ● Acknowledging and accepting your own limits | |
| ● Accepting help from others | |
| ● Handling the emotions of shame or disappointment | |
| 7 | Transfer to daily life |
| ● Sharing of lessons learned | |
| ● One’s own daily life problems: transferring to bouldering situations and back? | |
| 8 | Reflection of lessons learned, free topic (reflecting the group’s wishes) |
