10 Tips for Managing Anxiety on Solo Hikes
Let’s be honest, hiking alone can be scary!!! I’ve only managed to do it about a dozen times, but here are some things that have helped along the way:
1) Start off hiking at busier times and on popular trails so that you don’t feel as alone. The first time I tried solo hiking, I went on a Tuesday at 10am. There was no one on the trail and it felt so eerie that I spiraled pretty immediately and had to leave. I’ve since learned that going at busier times, like after 5pm or on the weekends, makes me feel a lot safer since there are so many people on the trails.
2) Start on trails you’re really familiar with. This always makes me feel more calm on solo hikes because I know exactly where I am and what I can expect.
3) Know exactly where you’re going. Even if its a familiar trail, I always suggest downloading an offline map through AllTrails. It’s a great app that can show you realtime where you are on a trail!
4) Carry a few items for protection. I always bring bear spray, a knife, and a personal alarm, and I make sure to have all these items within reach. Bear spray is the item that makes me feel the most safe, because not only does it ward off animals, but it can also be used against violent humans. Although, since it is meant to stop a 300lb grizzly in it’s tracks, it’d probably put a person in the hospital. My opinion? If they deserved it, then who cares.
5) Educate yourself on what gear you should bring. Gear needs change depending on length of hike and season. My post What to Pack for a Day Hike is a great starting point! Knowing I’ll be prepared in any situation makes me feel a lot more comfortable!
6) You can distract yourself if you need to! Listen to a podcast or phone a friend. On a popular trail, use 1 earbud so you don’t bother anyone around you, but can still stay alert. If you’re in a remote area, I would suggest just listening on your phone so that you can stay alert AND ward off animals.
7) It’s ok to turn around if something’s not feeling right. Trust your gut, and don’t be ashamed if you want to bail. Your safety and well-being comes first. If you only make it 10 minutes, that’s ok! The most important thing is that you are trying.
8) The only way to build your confidence is to keep getting uncomfortable. I know, I know, it sucks. But the only way you’ll get better is by going out there. Start with a .5 mile walk. Then maybe a 1 mile hike. Keep adding a little more time/mileage each time. The more you do it, the easier it will become.
9) Always tell a friend, or two, or three, where you will be and how long it should take you to get back. Never go hiking on your own without telling someone where your’e going.
10) Remind yourself that everything will be ok. When you get anxious, it may be helpful to speak to yourself. Have a little mantra. I like to remind myself that people hike solo ALL THE TIME! Nature is beautiful and peaceful. People are good and don’t want to hurt me. Animals are more scared of me than I am of them. I just repeat these things until I believe them. Throw in a few deep breaths, and my fear tends to subside.
BONUS TIP & THE MOST IMPORTANT ONE: KNOW YOUR LIMITS. I’ll say that again. Know your limits. Just because you watch a girl on instagram go on big solo adventures, doesn’t mean YOU have to. Everyone has their own comfort level. For example, I truly want to get more confident at going on familiar trails around my home by myself. I can work on that. But as much as I would love to be someone who goes backpacking on their own in the Swiss Alps, I know that will never be me. Not because I don’t think I am capable of it. But because it’s not something that I personally want to do or think that I would enjoy. And that’s ok! Just stay true to yourself.
You are so brave for wanting to do this in the first place!!! Just reading this is a huge step in your anxiety journey. Now get out there! You can do this!
xoxo Jessy