Hiking My Way To Mental Health

Anyone who knows me knows two things—I’m moody and I like to hike. The hiking stems from my love for the great outdoors; and the moodiness from a recently diagnosed bipolar 2 disorder. Fun stuff. What I have observed, however, is that hiking helps alleviate my symptoms of depression.

For me, hiking is a natural means of combating the relentless demon known as depression. It’s more than just walking in the woods; it’s about overcoming physical and mental challenges. I use the word combat because mental health is a battle. Some days are better than others, but each day requires a conscious effort to overcome.

The trail is my happy place. It is where I feel like I am on even ground with my mental health struggles. Engaging with nature has offered multiple benefits that I have found to be invaluable.

Connecting with Nature

Hiking is an immersive experience, in which all senses are stimulated. On the trail, I see the beauty of nature, smell the fresh pine forest, hear wildlife, feel the earth beneath my feet, and even taste the salty marsh air. I become fully absorbed in my surroundings. These experiences pull me away from myself into something much bigger— my place in the universe. This inevitably makes my troubles seem smaller. This immersion in the natural world causes my depressive symptoms to shrink in perspective.

Studies have shown that being in natural settings reduces cortisol levels, a hormone associated with stress. Whether walking through a lush forest, navigating a challenging trail, or hiking alongside a salt marsh, being in nature grounds me.

Physical Exercise

I get bored with the gym. I prefer exercise that comes from doing something adventurous. Hiking is an effective form of physical exercise that releases endorphins, often referred to as “feel-good” hormones. Physical activity has been linked to decreased symptoms of depression and anxiety, and hiking offers a unique combination of cardio, strength training, and flexibility. The trail gives me a full-body workout, especially the uphill sections! The boost in energy I experience from these natural workouts can lead to feelings of accomplishment, breaking the cycle of lethargy that often goes with depression.

Spiritual Reflection

The forest is my sanctuary, the trail is my temple. There is plenty of time to think on the trail. Nature’s tranquility provides an ideal backdrop for connecting with my inner self. Whether it involves pondering life’s big questions or appreciating the beauty of creation, time spent on trails allows for meditation and contemplation. When I am hiking, I can focus on the things I am grateful for. This spiritual aspect can foster a sense of purpose and belonging, critical components in overcoming feelings of isolation and hopelessness often associated with depression.

Practicing Mindfulness

Mindfulness is the practice of being present in the moment. My trail mantra is “I am here now”. Being immersed in nature encourages me to focus on the sensations I am experiencing—the crunch of leaves beneath my feet, the rustle of the wind through the trees, and the vibrant colors of the landscape. This immersion helps quiet my mind and alleviates intrusive thoughts that contribute to feelings of depression. When I step outside of my head into the here and now, I become an observer of my environment. I learn that everything in my environment is cared for and I, as part of that environment, am cared for as well.

Achievement = Empowerment

Hiking often involves setting and achieving personal goals, whether that means completing a specific trail, reaching a viewpoint, or conquering a challenging ascent. When I set goals, even small ones, and accomplish them, I feel empowered. I have found that setting realistic goals provides a roadmap for success and can help combat the feelings of inadequacy that sometimes accompany depression. When I step outside my comfort zone and challenge myself with goals, I become stronger and more resilient, both physically and mentally.

Social Interaction

I am fortunate to have developed many new friendships since I started hiking. My favorite part of the trail is the community that surrounds it. I have found the hiking community to be very supportive and inclusive. We come from all walks of life, with our common ground being the ground beneath our feet. This social aspect of hiking can be tremendously beneficial. Social interaction is crucial for mental health. It combats feelings of loneliness and isolation that often accompany depression. Sharing experiences on the trail, encouraging one another, and forming bonds with fellow hikers creates a sense of belonging.

For me, hiking has been an incredible outlet for dealing with symptoms of depression. If you struggle with depression or anxiety, I encourage you to find a trail and give nature a try. Allow yourself to be immersed in your surroundings while focusing on the present. The trail has a way of making you feel like part of something bigger than your problems—embrace that. Challenge yourself by setting realistic goals and building on them. Maybe find a friend to join you. Remember that you are not alone. Take a deep breath, then take the first step!