Ski Anxiety: When Your Body Says No (Even When Your Mind Says Go)

You don’t have to keep up with anyone but yourself. Sometimes, space and stillness are exactly what your nervous system needs

Our stories live in our bodies

Ever found yourself standing at the top of a run, heart pounding, stomach in knots, thinking, “I know I should be fine… so why does it feel like my body wants to bolt”? You’re not new to skiing - and you’ve probably already tried mindset work, visualisation, even relaxation tools. So why does anxiety still hit, right when you want to enjoy the mountain?

This isn’t just “nerves” or a gap in confidence. This is ski anxiety - a whole-body response wired into your nervous system. As Deb Dana (leading polyvagal theorist) says, “Our stories live in our bodies”.

When your system is on high alert, no amount of positive thinking can override it - because your body’s first job is to keep you safe.

How Ski Anxiety Really Shows Up

Ski anxiety isn’t just something that happens at the top of a run - it can start the night before, or even as you’re planning a ski trip. If you’ve ever found yourself lying awake, worrying about keeping up, dreading certain slopes, or feeling tense before you’ve even clicked into your skis, you’re not alone.

Here’s what ski anxiety can look and feel like - before and during your time on the mountain. You might notice some, all, or just one of these:

• Racing heart, tight chest, sweaty palms (and not just because your gloves are too warm…)

• Legs feeling shaky or heavy - like they might not do what you ask

• Brain fog, or suddenly going blank at the top of a run

• Freezing up: feeling unable to start, or hesitating for much longer than usual

• Sense of overwhelm - especially on busy slopes, or in tricky conditions (no one likes skiing on ice, do they?!)

• Feeling detached or “not present” (shutdown/numb, not just scared)

• Strong urge to just get it over with, or to avoid skiing altogether - even if you know you can ski the run technically

  
  

If you recognise yourself in any of these, you’re not alone. These are all signs your nervous system is struggling to stay in its “window of tolerance” - the range where you feel calm, clear-headed and able to enjoy skiing.

Why Even Advanced Confidence Coaching Isn’t Enough

Maybe you’ve already done ski clinics, tried confidence-building, or worked with coaches who get fear is normal.But as Bessel van der Kolk, author of The Body Keeps the Score, explains:

“Trauma is not the story of something that happened back then, but the current imprint of that pain, horror, and fear living inside people”.

Ski anxiety isn’t a gap in knowledge or effort. It’s a physical imprint - often from old falls, injuries, years of pressure to “keep up,” or simply the stress of group dynamics.

You can learn all the mindset and relaxation tools in the world, but if your nervous system is still in “protection mode”, your body will keep signalling danger - even when you want to ski with joy.

What Actually Works: Three Science-Backed Shifts

1. Whole Body Listening

Before you even step onto the snow, pause and notice:

• Where do you feel tension? (Shoulders, gut, jaw, hands…)

• What are you sensing - shakiness, butterflies, dread?

• Can you name it without judgement? (“There’s tightness in my chest") As Deb Dana says, “Befriending your nervous system begins with noticing”.

  Naming sensations calms your system and creates room for choice.

2. Nervous System Regulation

You don’t have to “think your way out” - you can breathe, move, and soothe your way through ski anxiety. Here are a few science-backed ways to settle your nerves, even on the mountain:

• Box breathing: (Try this NHS-backed video [link]) Breathe In for 4, hold for 4, out for 4, hold for 4. Just a few rounds can help settle nerves and bring you back to yourself - on the chairlift, at the top, or even before you set out.

• Self-havening: Cross your arms and gently stroke your upper arms, or rub your hands or gloves together . This calming, self-soothing touch signals “safe enough” to your nervous system.

• Thigh squeeze: Place your hands on your thighs and give a gentle squeeze. It’s an instant, grounding move - helping you feel more present in your body, even in full ski gear.

• Tapping: Gently tap your fingers or hands on your thighs or forearms for a few seconds. This rhythmic action can help settle anxious energy and bring you back to the moment.

• The magic of the pause: Give yourself permission to step aside, take a breath, or wait a few moments before setting off. You don’t have to launch as soon as everyone else does. Sometimes, pausing is the bravest, most self-supportive thing you can do.

3. Permission & Boundaries

Gabor Maté reminds us, “The attempt to suppress, deny, or conquer our emotions is what keeps us stuck".

• Give yourself permission to ski how you want to - that might mean changing your pace, choosing terrain that feels comfortable, or taking an extra break when you need to.

• Set expectations before you ski: Have the conversation ahead of time about what pace feels good for you, which runs are within your comfort zone, and what kind of group dynamic supports your confidence.

• Reconnect with your ‘why’: Are you there for fun, connection, fresh air, or adventure? Check in with your own reasons—not just the group’s agenda or that old feeling of “not enoughness”.

You’re Not Alone - And You’re Not Broken

Ski anxiety is incredibly common, especially after setbacks, menopause, or years of carrying that quiet feeling of “not enoughness".

Skiing isn’t just a physical challenge - it’s an emotional experience that lives deep in your body. The thrill, the fear, the joy, and even the frustration all show up viscerally. That’s why rebuilding confidence isn’t just about technique - it’s about learning to listen to, understand, and work with those felt sensations.

If you’re ready for practical, science-backed support to calm ski anxiety and reconnect with joy on the slopes, [book a call]. I’m here to help you on your journey.

About Sarah

Sarah Gilbertson - Therapeutic Coach, Ski Instructor, and founder of FlourishWell, combining deep nervous system wisdom with real-world skiing experience.

Therapeutic Coach (trauma-informed and sport-informed, with expertise in nervous system literacy) | BASI Qualified Ski Instructor | Founder of FlourishWell

I help women in midlife rebuild real confidence - on the slopes, in movement, and in life. With decades of ski experience and a science-backed, compassionate approach, I blend practical strategies with deep nervous system wisdom, so you can enjoy the mountains on your own terms.