There are more American rock climbing gyms now than there’s ever been, and the popularity of indoor climbing doesn’t appear likely to slow down any time soon. That’s good news for climbing enthusiasts, and for mental health advocates who argue that bouldering — climbing without ropes or a harness — can be used as an effective treatment for depression. 
 
 In a recent study presented at the Association for Psychological Science Convention, a team of American and German psychologists argue that bouldering can be used as a psychotherapeutic intervention. While some German psychiatric hospitals already use rock climbing as therapy, this study is the evidence that it is actually a successful treatment: The team explains in BMC Psychiatry that climbing resulted in their study participants improving from being severely depressed to demonstrating “moderate to mild depression levels.” 
 
 “I hope this study and future studies are able to impact a life,” study co-author Eva-Maria Stelzer, a researcher at the University of Arizona, said in a statement. “Depression is a severe illness. Even though a variety of treatment options exist, less than one-third of people receive treatment for their symptoms.” 
 
 A total of 47 participants participated in this study and were split into two groups. One group immediately began bouldering therapy, and the other was put on a waitlist. Each study participant was either diagnosed with depression by a psychiatrist, or had scored less than 13 points on the World Health Organization depression scale. Approximately half the participants were also undergoing psychotherapeutic treatment in addition to this study, and nearly 70 percent utilized anti-depressive medication. 
 
 The intervention group immediately began participating in eight weekly sessions of bouldering that were each for three hours. Every session began with a short mediation or mindfulness exercise, the pscyho-educational theme of the session would be briefly discussed (like “how to cope with anxiety”), and then a bouldering session that would precede led by mental health therapists trained in “therapeutic rock climbing.” Each session would also end with another mindfulness mediation and a discussion of that day’s experience. 
 
 After eight weeks, the groups switched out and the originally waitlisted group went through the same process. At the end of the study, the participants were asked to complete the Beck Depression Inventory survey, a symptom checklist, and questionnaire on depression and self-management skills. The researchers found that the group that immediately began the rock climbing training improved their scores on the Beck Depression Inventory by 6.27 points, while the waitlisted participants only improved by 1.4 points as they waited for their own session to begin. When this group started climbing, their scores massively improved as well, which was evidence to the researchers that bouldering therapy was an effective one. 
 
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 The researchers believe that these results emerged because bouldering combines the benefits of group therapy, social interactions, and physical activity. While psychologists have yet to embrace physical activity as therapy, numerous studies have confirmed that it does yield beneficial, psychotherapeutic results. When people exercise “feel-good” brain chemicals like endorphins are released, immune system chemicals that worsen depression are reduced, and body temperature rises, which is believed to have a calming effect. 
 
 “In contrast to most studies in which exercise interventions consisted of running or aerobics, aimed at improving or maintaining one or more components of physical fitness, bouldering focusses in particular on mental aspects,” the researchers write. “For this reason, bouldering may be especially interesting as a therapeutic tool since many people with depression have poor physical health, low levels of fitness and physical self-worth, and less motivation for heavy physical effort.” ||||| We all experience anxiety. For example, speaking in front of a group can make us anxious, but that anxiety also motivates us to prepare and practice. Driving in heavy traffic is another common source of anxiety, but it helps keep us alert and cautious to avoid accidents. However, when feelings of intense fear and distress become overwhelming and prevent us from doing everyday activities, an anxiety disorder may be the cause. 
 
 Anxiety disorders are the most common mental health concern in the United States. An estimated 40 million adults in the U.S. (18%) have an anxiety disorder. Meanwhile, approximately 8% of children and teenagers experience an anxiety disorder. Most people develop symptoms before age 21. 
 
 Symptoms 
 
 Anxiety disorders are a group of related conditions, each having unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening. People typically experience one or more of the following symptoms: 
 
 Emotional symptoms: 
 
 Feelings of apprehension or dread 
 
 Feeling tense or jumpy 
 
 Restlessness or irritability 
 
 Anticipating the worst and being watchful for signs of danger 
 
 Physical symptoms: 
 
 Pounding or racing heart and shortness of breath 
 
 Sweating, tremors and twitches 
 
 Headaches, fatigue and insomnia 
 
 Upset stomach, frequent urination or diarrhea 
 
 Types of Anxiety Disorders 
 
 There are many types of anxiety disorders, each with different symptoms. The most common types of anxiety disorders include: 
 
 Generalized Anxiety Disorder (GAD) 
 
 GAD produces chronic, exaggerated worrying about everyday life. This worrying can consume hours each day, making it hard to concentrate or finish daily tasks. A person with GAD may become exhausted by worry and experience headaches, tension or nausea. 
 
 Social Anxiety Disorder 
 
 More than shyness, this disorder causes intense fear about social interaction, often driven by irrational worries about humiliation (e.g. saying something stupid or not knowing what to say). Someone with social anxiety disorder may not take part in conversations, contribute to class discussions or offer their ideas, and may become isolated. Panic attacks are a common reaction to anticipated or forced social interaction. 
 
 Panic Disorder 
 
 This disorder is characterized by panic attacks and sudden feelings of terror sometimes striking repeatedly and without warning. Often mistaken for a heart attack, a panic attack causes powerful physical symptoms including chest pain, heart palpitations, dizziness, shortness of breath and stomach upset. Many people will go to desperate measures to avoid an attack, including social isolation. 
 
 Phobias 
 
 We all tend to avoid certain things or situations that make us uncomfortable or even fearful. But for someone with a phobia, certain places, events or objects create powerful reactions of strong, irrational fear. Most people with specific phobias have several things that can trigger those reactions; to avoid panic, they will work hard to avoid their triggers. Depending on the type and number of triggers, attempts to control fear can take over a person’s life. 
 
 Other anxiety disorders include: 
 
 Agoraphobia 
 
 Selective mutism 
 
 Separation anxiety disorder 
 
 Substance/medication-induced anxiety disorder, involving intoxication or withdrawal or medication treatment 
 
 Causes 
 
 Scientists believe that many factors combine to cause anxiety disorders: 
 
 Genetics. Studies support the evidence that anxiety disorders “run in families,” as some families have a higher-than-average amount of anxiety disorders among relatives. 
 
 Studies support the evidence that anxiety disorders “run in families,” as some families have a higher-than-average amount of anxiety disorders among relatives. Environment. A stressful or traumatic event such as abuse, death of a loved one, violence or prolonged illness is often linked to the development of an anxiety disorder. 
 
 Diagnosis 
 
 Physical symptoms of an anxiety disorder can be easily confused with other medical conditions, like heart disease or hyperthyroidism. Therefore, a doctor will likely perform an evaluation involving a physical examination, an interview and lab tests. After ruling out an underlying physical illness, a doctor may refer a person to a mental health professional for evaluation. 
 
 Using the Diagnostic and Statistical Manual of Mental Disorders (DSM) a mental health professional is able to identify the specific type of anxiety disorder causing symptoms as well as any other possible disorders that may be involved. Tackling all disorders through comprehensive treatment is the best recovery strategy. 
 
 Treatment 
 
 Different anxiety disorders have their own distinct sets of symptoms. This means that each type of anxiety disorder also has its own treatment plan. But there are common types of treatment that are used. Please visit our Anxiety Treatment page for more in-depth information on the following methods: 
 
 Psychotherapy, including cognitive behavioral therapy 
 
 Medications, including antianxiety medications and antidepressants 
 
 Complementary health approaches, including stress and relaxation techniques 
 
 Related Conditions 
 
 Anxiety disorders can be seen with other mental health conditions, and they can often make related conditions worse. So, talk with a mental health care professional if you are experiencing anxiety and any of the following: 
 
 Reviewed December 2017 ||||| A growing body of research suggests that bouldering, a form of rock climbing, can help build muscle and endurance while reducing stress — and a new study co-led by a University of Arizona doctoral student of psychology suggests that the activity also may be used to effectively treat symptoms of depression. 
 
 UA researcher Eva-Maria Stelzer and Katharina Luttenberger of the University of Erlangen-Nuremberg led a team that involved more than 100 individuals in a bouldering intervention in Germany, where some hospitals have begun to use climbing as a therapeutic treatment. 
 
 The participants were randomly split into two groups. One immediately began the intervention, while the other group had to wait to start bouldering, which involves climbing rocks or walls to a moderate height without ropes or a harness. Each participant bouldered for three hours a week over the course of eight weeks. 
 
 The research team measured the depression of group members at different points in the study using the Beck's Depression Inventory and the depression subscale of the Symptom Check List Revised, known as SCL-90-R. 
 
 The team's major finding was that, during the therapy, the immediate intervention group's Beck's Depression scores improved by 6.27 points, but for the same time period the group that was initially wait-listed improved by only 1.4 points. This drop in score reflects an improvement of one severity grade from moderate to mild depression levels. 
 
 "Bouldering, in many ways, is a positive physical activity," said Stelzer, who began researching the benefits of bouldering while completing her master's in psychology at the University of Erlangen-Nuremberg in Germany and is now completing her doctorate at the UA. "There are different routes for your physical activity level, and there's a social aspect along with the feeling of an immediate accomplishment when bouldering." 
 
 Stelzer will present the study and findings during the 29th annual Association for Psychological Science Convention, to be held Thursday through Sunday in Boston. 
 
 In addition to Stelzer and Luttenberger, University of Erlangen-Nuremberg researchers involved were Stefan Först, Elmar Gräßel, Matthias Schopper, Johannes Kornhuber and Stephanie Book. The team has since expanded the study to compare the bouldering intervention with cognitive behavior therapy involving individuals in Erlangen, Munich and Berlin. 
 
 "I hope this study and future studies are able to impact a life," Stelzer said. "Depression is a severe illness. It is one of the most common mental disorders in the United States and worldwide. Even though a variety of treatment options exist, less than one-third of people receive treatment for their symptoms." 
 
 The National Institute of Mental Health reports that anxiety disorders, including depression, are the most common mental illnesses in the U.S. About 18 percent of the nation's adult population, or about 40 million people, cope with anxiety disorders. 
 
 Invested in improving interventions to aid with such conditions, Stelzer, Luttenberger and Schopper, who have offered bouldering sessions for patients at a care center in Germany, drew on their own experiences as avid rock climbers and boulderers to investigate the benefits the sport could provide to those dealing with anxiety, depression, social isolation and self-esteem issues. 
 
 "Patients enjoyed the bouldering sessions and told us that they benefited greatly," said Luttenberger, a psychometrics expert at the University of Erlangen, located just north of Nuremberg in Germany, about the sessions Schopper offered. "Since rumination is one of the biggest problems for depressed individuals, we had the idea that bouldering could be a good intervention for that." 
 
 For the study, most of the patients involved were new to bouldering. 
 
 Also during the study, both groups were taught about how to cultivate positive social interactions and about meditation and mindfulness throughout the study. All told, the study involving the intervention and follow-up lasted 24 weeks. 
 
 Stelzer explained that bouldering has a number of other important characteristics that make it especially beneficial for the treatment of depression, namely that it helps boost self-efficacy and social interactions — both of which hold innate benefits for dealing with depression. 
 
 "You have to be mindful and focused on the moment. It does not leave much room to let your mind wonder on things that may be going on in your life — you have to focus on not falling," Stelzer said. 
 
 "Bouldering not only has strong mental components, but it is accessible at different levels so that people of all levels of physical health are able to participate," she said, adding that because many people who are depressed deal with isolation, bouldering as a treatment could bolster physical activity and be used as a social tool allowing people to interact with one another. 
 
 Given the positive results, the team believes that bouldering may be used to complement traditional care for clinical depression. Team members are now working to develop a manual that could be adopted for an eight-week program integrating bouldering and psychotherapeutic interventions for groups. 
 
 Said Luttenberger: "I'd always encourage patients to do the sport they like — may it be climbing or something else — as sport is a wonderful possibility to prevent all possible sorts of illnesses, mental and physical."
– Heading out for a weekend climb or scaling the rock wall at the gym may be good therapy for treating depression, new research shows. A University of Arizona study found that a form of rock climbing eased depression symptoms in participants from moderate to mild levels after eight weeks, Inverse reports. The sport, also known as bouldering, which doesn't use ropes or harnesses, combines physicality and self-sufficiency, both of which have been shown to be beneficial in combatting depression, researchers say. "You have to be mindful and focused on the moment," lead author Eva-Maria Stelzer says. The sport "does not leave much room to let your mind wonder on things that may be going on in your life—you have to focus on not falling." Researchers divided more than 100 people in Germany diagnosed with depression, or who received low scores on a depression on a WHO depression scale, into two groups, the first of which immediately began climbing rocks or walls at a moderate height for three hours a week. Most were new to the sport. Over eight weeks, early participants showed a 6.27-point improvement in their score, while those in the second group who didn't climb saw a boost of just 1.4 points. When the sedentary group got the green light to climb in a second trial, their scores increased as well. Some German hospitals are using bouldering to treat depression, Inverse notes. Stelzer says bouldering could be a useful treatment in the US, where some 40 million American adults suffer from anxiety disorders. (An attention-boosting app may help with depression.)