The Trail to Well-Being
Follow the Trail to Well-Being: Hiking and Mental Health
Can something as simple as a walk change your life? My experience say yes (and luckily science backs me up)!
Access and quality are two words I hear daily while working in the mental health field. In today's fast-paced world, the fact that a significant concern for many individuals focuses on their mental health makes sense. The technology we use, our occupations, and the simple day-to-day pressures of modern life have led to increased levels of stress, anxiety, and depression. Amid these challenges, hiking has emerged as a quality, accessible, and powerful antidote to mental health issues for most non-disabled individuals, offering numerous psychological benefits.
One of the most exciting aspects of hiking is its ability to immerse individuals in nature. Studies show that spending time in natural environments reduces stress and improves mood. Being outside, in a wilderness setting, can provide feelings of calm and tranquility often lacking in urban settings. The sights, sounds, and smells of the great outdoors can have a soothing effect on the mind, helping to alleviate symptoms of anxiety and depression.
Biologist E.O. Wilson coined the term 'biophilia', which suggests that humans have an innate affinity for nature. This connection can be profoundly healing. Hiking allows individuals to reconnect with this primal part of themselves, fostering a sense of peace and contentment. The rhythmic motion of walking and the natural surroundings create a meditative experience that can help clear the mind and reduce mental fatigue.
Logically, it should be no surprise that the physical benefits of hiking are well-documented. Regular physical activity releases endorphins, the body's natural mood lifters (Remember what Elle Woods taught us, IYKYK). These endorphins interact with receptors in the brain, reducing pain perception and triggering a positive feeling in the body. This phenomenon, often called the "runner's high," is not limited to running; hiking produces similar effects.
Hiking is a versatile and accessible exercise tailored to individual fitness levels. Whether a gentle walk on a flat trail or a challenging climb up a steep mountain, hiking provides a full-body workout that can improve heart health, strengthen muscles, and enhance overall physical fitness. This improvement in physical health can directly impact mental health, as the body and mind are intrinsically connected.
Hiking can also foster social connections (and that can change the world, but that's a different blog post), which are crucial for mental well-being. Joining a hiking group can provide a sense of community and belonging. The shared experience of conquering a trail or reaching a summit can build strong bonds and create lasting friendships. These social interactions can help combat feelings of loneliness and isolation, two of the most commonly self-reported contributors to mental health issues.
Additionally, hiking together can encourage open conversations and mutual support. The relaxed setting of a hiking trail can make it easier for individuals to share their thoughts and feelings, promoting emotional well-being and mental stimulation. Combining physical activity, nature, and social interaction creates an enjoyable and effective holistic approach to mental health care.
Hiking inherently encourages mindfulness, the practice of being present in the moment. On a hike, individuals often focus on the immediate task at hand: navigating the trail, observing the scenery, and regulating their breathing. This focus on the present can help break the cycle of negative thinking patterns that often accompany anxiety and depression.
Mindfulness has been shown to reduce stress, improve emotional regulation, and increase overall life satisfaction. By its very nature, hiking provides an opportunity to practice mindfulness organically and enjoyably. Walking in nature, paying attention to each step and the environment, can cultivate a mindful state that carries over into other areas of life.
Completing a hike, especially a challenging one, can significantly boost self-esteem. The sense of accomplishment from reaching a goal or overcoming an obstacle can enhance self-confidence and foster a positive self-image. This increased self-esteem can be a powerful buffer against mental health issues.
Moreover, hiking can build resilience, the ability to cope with and recover from adversity. The unpredictable nature of hiking trails, with their varying terrains and weather conditions, requires individuals to adapt and persevere. This resilience, developed on the trail, can translate to other areas of life, helping individuals to handle stress and setbacks better.
For those new to hiking, getting started is relatively simple. Begin with short, easy trails and gradually increase the difficulty and length as fitness and confidence improve. Joining local hiking groups or participating in guided hikes can provide additional support and motivation. Many parks and recreational areas offer well-marked trails and resources for hikers of all levels. Remember always to respect nature, stay on designated trails, and practice Leave No Trace principles to preserve the environment for future generations.
Hiking offers a multitude of mental health benefits, from reducing stress and anxiety to improving mood and fostering social connections. By providing a natural escape from the pressures of everyday life, hiking can help individuals reconnect with themselves and the world around them. Whether a leisurely walk in a local park or an ambitious trek through rugged mountains, hiking can provide access to better mental well-being and overall quality of life. Following the hiking path is a step toward a healthier, happier mind.
And now the part everyone loves the most: some citations so you know I’m not just making stuff up:
Stress Reduction
A study published in the journal Environmental Health and Preventive Medicine found that spending time in nature can significantly lower cortisol levels, a marker of stress. Participants who spent time walking in a forest had a 12.4% decrease in cortisol levels compared to those who walked in an urban environment.
Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26. https://doi.org/10.1007/s12199-009-0086-9
Anxiety and Depression
Research published in the journal Proceedings of the National Academy of Sciences (PNAS) found that individuals who took a 90-minute walk in a natural setting showed decreased activity in the prefrontal cortex, a region of the brain associated with repetitive negative thoughts, compared to those who walked in an urban setting. This suggests that nature walks can help reduce symptoms of anxiety and depression.
Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572. https://doi.org/10.1073/pnas.151045911
Mood Improvement
A study conducted by researchers at Stanford University revealed that walking in nature can lead to significant improvements in mood. Participants who walked in a natural setting reported a decrease in rumination (repetitive thought patterns associated with depression) and showed increased positive emotions compared to those who walked in an urban setting.
Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118-136. https://doi.org/10.1111/j.1749-6632.2011.06400.x
Cognitive Function
Research published in the Journal of Environmental Psychology indicates that spending time in nature can enhance cognitive function. Participants who walked in a natural environment performed better on memory and attention tasks compared to those who walked in an urban environment.
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212. https://doi.org/10.1111/j.1467-9280.2008.02225.x
Physical Activity and Endorphin Release
According to the Centers for Disease Control and Prevention (CDC), regular physical activity, such as hiking, can help reduce the risk of depression and anxiety. Exercise stimulates the release of endorphins, which are natural mood lifters. Hiking, being a form of physical exercise, contributes to this positive effect on mental health.
Centers for Disease Control and Prevention. (2020). Physical activity and health. Retrieved from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
Social Interaction
A study published in BMC Public Health found that group nature walks were associated with lower levels of depression, reduced perceived stress, and enhanced mental well-being. Participants who engaged in group hiking reported increased feelings of social support and connectedness.
Marselle, M. R., Irvine, K. N., & Warber, S. L. (2014). Examining group walks in nature and multiple aspects of well-being: A large-scale study. BMC Public Health, 14, 390. https://doi.org/10.1186/1471-2458-14-390
Self-Esteem and Confidence
Research published in the Journal of Environmental Psychology highlights that outdoor activities, such as hiking, can boost self-esteem and confidence. Participants reported feeling a sense of accomplishment and improved self-worth after completing hiking activities.
Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research, 15(5), 319-337. https://doi.org/10.1080/09603120500155963
Mindfulness and Mental Clarity
A study in the journal Mindfulness found that participants who engaged in mindful walking in nature experienced significant improvements in mindfulness, which was associated with reductions in anxiety and depressive symptoms. Mindful walking in natural settings was also linked to increased mental clarity and emotional regulation.
Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review. Brain Plasticity, 2(2), 127-152. https://doi.org/10.3233/BPL-160040
