How Hiking Can Help Your Mental Health

By Ellie Stanton


Hiking is well known for its physical health benefits; I mean, they built stairmasters for a reason! However, hiking can also have a profound impact on our mental and emotional well-being. For those grappling with anxiety, depression, and other mental health challenges, hikes can offer a transformative experience. In this article, we will dive into how hiking can help your path toward healing, solace, and restoration.

Mindful Meditation

First off, hiking encourages mindfulness – a state of being fully present in the moment. As you navigate trails, you become attuned to the sights, sounds, and sensations around you. The repetitive motion of walking promotes a meditative state, allowing your mind to let go of worries about the past or future. This mindfulness practice can foster mental clarity, reduce rumination, and enhance focus and attention. Research suggests that mindfulness-based interventions can effectively reduce symptoms of anxiety, depression, and stress while improving overall psychological well-being.

To help your meditation practice, start with learning some breathing exercises like these. I always find them recentering and grounding. Some people, like me, prefer to stay seated during these exercises. A sunny or shaded boulder is always a perfect place to rest your legs and embrace the natural life around you.

Get More Vitamin D

Spending time in nature, away from the demands and pressures of daily life, provides an opportunity to unwind and de-stress. Hiking offers a chance to escape your screens and bask in the sunshine (especially if you are lucky enough to hike in Colorado). Vitamin D, also known as the “sunshine vitamin,” plays a crucial role in mental health. It helps regulate serotonin levels, the neurotransmitter associated with mood. Healthy vitamin D levels support cognitive function and brain health, while also helping regulate your sleep cycle (and who doesn’t want better sleep)!

Of course, don’t forget to wear sun protection – especially on high-altitude hikes. In the summer, I always opt for a sun hoodie, like the Ridge Merino Solstice, for extra coverage from UV rays and mosquitoes.

Community Connection and Support

Hiking can provide an opportunity to connect with like-minded people and foster a sense of community. Joining hiking groups, participating in guided hikes, or embarking on adventures with friends can offer a valuable support network. Sharing experiences, stories, and giggles while exploring nature promotes a sense of belonging and enhances overall mental well-being. Social connections and healthy relationships are known to be protective factors for mental health, fostering resilience and providing a sense of belonging and support during challenging times.

Devils Thumb Pass + King Lake Trail in Indian Peaks Wilderness

Finding these communities can sometimes be challenging. I recommend joining your local Hiker’s Group on Facebook or checking REI’s Community Hiking Classes & Tours.

Physical Activity and Endorphins

The physical challenges of hiking help release endorphins in the brain. These feel-good neurotransmitters promote a sense of well-being, elevate mood, and reduce symptoms of depression and anxiety. Hiking offers a refreshing alternative to conventional indoor workouts as you explore diverse terrains, conquer trails, and challenge your body in a beautiful, natural environment. Make sure to replenish your body with water and electrolytes to prevent dehydration, cramping, and other side effects that may take away from your experience.

If you are new to hiking and feel a bit intimidated, our article on Hiking for Beginners can help prepare for your first trek.

Symbolic Journey and Metaphor

Hiking is sometimes a metaphorical journey, mirroring the path toward healing from trauma and grief. As hikers overcome physical challenges on the trail, they also develop resilience and strength to face emotional hurdles. Each step forward represents progress; every summit reached embodies triumph over adversity. This symbolic journey can provide a sense of purpose, hope, and empowerment to those grappling with hard times.

For me, I enjoy visualizing my late loved ones hiking alongside me, pushing me towards a summit. Through hiking and metaphor, I find a new way to honor their lives.

Experience Nature’s Therapeutic Effects

The natural world helps calm and rejuvenate the mind. Hiking allows you to escape the noise and demands of life, providing an opportunity to connect with the soothing rhythms of nature. Surrounded by lush forests, serene mountains, or vast landscapes, your senses connect with nature’s beauty and tranquility. This relationship with the outdoors can reduce stress, ease anxiety, and improve overall mood. The Japanese practice of “forest bathing” or Shinrin-yoku highlights the therapeutic benefits of spending time in nature, including reduced blood pressure, lowered stress hormone levels, and improved immune function.

Boosting Self Esteem and Confidence

In August 2022, I took my cousin Rachel on her first backpacking trip – ever. She shared her experience of overcoming perfectionism and fears of “not being good enough” in her article, Enjoying the Process. Her testimony teaches us how hiking supports our personal growth and achievement, which can positively impact self-esteem and confidence. As you conquer challenging trails, reach new heights, or overcome physical barriers, you experience a sense of accomplishment and empowerment. Each successful hike becomes a testament to your abilities, nurturing confidence in your ability to face challenges on and off the trail. Research suggests that engaging in activities that promote mastery and accomplishment, like hiking, can enhance self-esteem and build resilience.


Hiking is a powerful tool for nurturing your mental health and well-being. By immersing yourself in nature, engaging in physical activity, cultivating mindfulness, reducing stress, boosting self-esteem, and fostering social connections, you give yourself the tools to boost your mental health. So, lace up your hiking boots, find a trail that resonates with you, and embark on your journey. Let the healing power of hiking guide you toward greater serenity, clarity, and a renewed sense of well-being.

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