Tips
Every month each Chapter circle focuses on an individual theme or tool. This page will share a lesson learned/discussed from one of our Chapters Monthly circles for everyone to benefit from. A huge thanks to our amazing Facilitators who prepare these every month.
Train Your Nervous System
This month we will be finding parallels between training our physical bodies for expeditions with training our nervous systems to manage fear and heal from loss or trauma. In the book Training for the New Alpinism, authors Steve House and Scott Johnston refer to mental fitness as one of the most difficult and important parts of alpine climbing (p.g. 371).
Specifically, building a solid foundation of self-awareness is critical for understanding tolerable levels of risk. After experiencing trauma and loss in the mountains, our sense of purpose, feelings of safety, and understanding of self can all be disjointed. Just as we would train our physical body for an athletic expedition, we also have to train our nervous system to feel regulated and calm before progressing further.
The model shown below has been used amongst the climbing community to bring value and highlight the importance of practicing easier movements to build confidence and skill before seeking more difficult adventures. The zones below consist of personal feelings and thoughts plus contextual or environmental factors. Knowing how your nervous system presents in each zone helps to build self-awareness and ultimately helps you heal as you reclaim your comfort in outdoor spaces.
Strategies to Use Outside
Physiological Sigh: Take two quick, consecutive inhales followed by a long, slow exhale to instantly reduce stress.
Grounding Technique: Use the 5-4-3-2-1 technique (identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste) to connect with the present.
Sound & Voice: Hum, sing, or chant to stimulate the vagus nerve
Slowing Down: Intentionally slow your pace of movement and speech to signal to your brain that there is no danger.
Hydration & Nutrition: Drink water and limit caffeine and high-sugar foods that can increase anxiety.
Strategies to Use at Home
Reduce Sensory Input: Dim lights, reduce loud noises, and limit screen time to decrease overstimulation
Proper Sleep: Create a consistent, calm bedtime routine.
Cold Exposure: Use an ice pack on your chest or take a cold shower to reset.
Self-Massage/Touch: Rub your temples, massage your neck, or use an ear massage technique
Social Connection/Pets: Interact with loved ones or pets to co-regulate your energy
Journaling/Art: Process emotions to reduce cognitive overload