Bouldering as Therapy: Integrating Physical Activity, Mind and Social Interaction
Bouldering, a form of climbing, has gained increasing popularity in recent years. In addition to physical strength and endurance, bouldering requires concentration, problem-solving skills and mental focus. The sport is often practiced in social contexts, promoting interaction and mutual support.
Due to this combination of physical activity, mental challenge, and social interaction, bouldering is increasingly being studied in relation to mental health. In particular, the potential therapeutic effects of exercise on depression, one of the most common mental disorders worldwide, have come into focus. Studies show that physical activity can reduce depressive symptoms and improve overall well-being. Against this background, this article investigates the extent to which bouldering may have a positive influence on depressive symptoms.
The positive effects of physical activity on mental health are well-documented in the scientific literature. Regular exercise can improve general well-being and reduce symptoms of depression and anxiety. In addition to physiological effects, such as the release of endorphins and improved cerebral blood flow, psychological factors such as self-efficacy and social interaction also play an important role.
The study by Gürer et al. (2024) examined the impact of climbing on adolescents’ mental health. A total of 104 adolescents aged 12 to 18 participated in the study. Depression scores were measured using the RCADS Depression Subscale (Revised Children’s Anxiety and Depression Scale, 0–30 points). Before the climbing intervention, the mean score was 12.5, indicating a moderate level of depressive symptoms. After eight weeks of regular climbing, scores decreased to approximately 6.5–7 points, a reduction of 5–6 points. Anxiety scores also decreased by about four points during the same period. Adolescents who participated in more than three training sessions per week showed the greatest improvements.
A specific approach in this context is Bouldering Psychotherapy (BPT), in which psychotherapy is combined with climbing. A central study in this field is the randomized controlled trial “Bouldering Psychotherapy is more effective in the treatment of depression than physical exercise alone” by Karg et al. (2020). In this study, 47 individuals with depression participated in a structured bouldering therapy program over eight weeks (once a week, three hours per session). Depression scores on the Beck Depression Inventory-II (BDI-II) decreased from 24.1 to 15.3, a reduction of 8.8 points, corresponding to a large effect size (Cohen’s d = 0.77). The control group, which performed only general physical activity, showed a reduction of only 3.2 points. The Number Needed to Treat (NNT) was 4, meaning that four treated individuals are needed for one person to achieve a clinically relevant additional benefit from the therapy.
The systematic review by Larsson, Larsson, and Nordeman (2025) reached similar conclusions. Seven controlled studies with a total of 471 participants were analyzed. Results showed that indoor bouldering significantly reduces depressive symptoms. Depression scores on the Montgomery–Åsberg Depression Rating Scale (MADRS) decreased by an average of 8.3 points, exceeding the clinically relevant minimal change of 5 points. Interventions lasting 8–10 weeks led to sustainable effects, which were sometimes still detectable 6–12 months after the intervention. None of the analyzed studies reported serious adverse effects.
Furthermore, the literature review by Rosołowska‑Żak et al. (2024) demonstrated that sport climbing reduces depressive symptoms, improves emotion regulation and enhances overall well-being. The authors analyzed studies from 2004–2024 and emphasized the effectiveness of structured bouldering programs with psychotherapeutic elements.
The positive effects of bouldering on depressive symptoms can be explained through several mechanisms:
Physical activity: Exercise promotes the release of endorphins, serotonin and dopamine, which are associated with improved mood.
Mental challenge: Solving climbing routes requires planning movements and problem-solving, which directs attention to the present moment and interrupts ruminative thoughts.
Social interaction: Bouldering is often conducted in groups, providing social support that strengthens belonging and psychological well-being.
Self-efficacy: Successfully completing routes provides a sense of achievement, boosts self-confidence and reduces negative self-evaluations.
Existing research indicates that bouldering is an effective complementary method for treating depressive symptoms. The combination of physical activity, mental challenge and social interaction appears to be particularly important.
However, there are limitations: many studies have small sample sizes (under 50 participants) or focus on specific target groups, limiting generalizability. The duration and intensity of interventions vary widely, ranging from single sessions to ten-week regular bouldering programs, which makes comparisons difficult.
Further research is needed to investigate long-term effects, optimal intervention duration and the most important contributing factors.
Sources:
Gürer, H., Akçınar, F., Arslan, S. C., Akçınar, S., Güllü, M., Eken, Ö., Kurtoğlu, A., Ilkım, M., Alotaibi, M. H., & Elkholi, S. M. (2024). Evaluating the impact of rock climbing on mental health and emotional well-being in adolescents. Frontiers in Psychology, 15. Source
Larsson, R., Larsson, A., & Nordeman, L. (2025). Effectiveness of indoor rock climbing and bouldering as treatment for depression – a systematic review. BMC Psychiatry, 25, 858. Source
Rosołowska-Żak, S., Sambura, S., Paschke, P., Miczek, I., Pałuchowska, J., & Szymkowicz, A. (2024). The influence of sport climbing on depressive disorders. Quality in Sport, 16, 50572–50572. Source