Take a Hike
WRITTEN BY Morgan Phelps, M.S.
As I’m writing this, I am currently letting my body recover from a long hike with a group of strangers. On this hike I couldn’t help but think of how great hiking makes my mental space feel. Of course, we all know that exercise is beneficial to us, but I think hiking takes it to another level. Let’s start with the fact that it’s outside. We know from research that getting sunlight (vitamin D) can help boost serotonin, which is that oh so coveted feel-good hormone. When you’re outside, you are surrounded by opportunities to practice mindfulness. Mindfulness is such a simple skill that can be done almost anywhere. On a hike, you can practice being present by paying attention to your surroundings and using your senses. Can you hear the crunching of leaves beneath your feet? Can you smell the vegetation around you? Can you taste sweat or maybe the trail mix you’re snacking on? Can you feel your feet hitting the ground or a breeze? And there’s so much to see and take in! Being in nature has been linked to many benefits including helping mild anxiety and depression. While it’s not a cure-all, it can help. There’s a connectedness you feel to nature that can shift your perspective. We get so busy and caught up in the rush of life, that we often don’t get to slow down and reflect on what we value. Being away from the busyness, gives you a chance to breathe and dig deep. Plus, we could all probably use a break from the screen. A lot of trails don’t have great service, which is the best excuse to put away your phone and be present.
Social connectedness has its own host of benefits. If you struggle with social anxiety, joining a hiking group could be a great way to get out of your comfort zone. There are apps and platforms that bring people together with similar interests. All you do is sign up and show up. During the hike, people are focused on their next steps in hiking, so there’s less intense social interaction. Awkward silences aren’t really a thing, because silence it welcomed on a trail. Maybe you don’t want to join a group, but go with friend, family member, or coworker. If you have kids, bring them along! They can experience the same benefits as you. Plus, it’s a great way to connect and create a memory together.
The focus and concentration that hiking requires really challenges your mind to narrow in on what your next step is. Getting your heart rate up also requires you to focus on your breathing. Deep breathing can trigger your parasympathetic nervous system, which basically means it can trigger relaxation in your body. I would challenge you to find a quiet place on your trail and practice deep belly breaths to help shift your nervous system into a relaxed state.
Doing something challenging. Depending on what the difficulty of your hike, there is something invigorating about doing something that challenges you. I can’t tell you how many times I have thought to myself that I can’t finish a hike, and then once I get to the top of a mountain or the end of a trail feeling so accomplished and proud that I pushed myself. In the same breath, pay attention to your body and the signals it is sending you. Maybe it’s time to turn back or take a break. Maybe you need to refuel with water and snacks. Hiking gives you a great opportunity to tune-in to your body and needs.
Whether you are new to hiking or a seasoned hiker, let this be your year to step outside of your comfort zone and reap the rewards nature is ready to give to you.
If you’re struggling with social anxiety, contact us to see how anxiety therapy could help support you.