Hiking, camping & outdoor adventure

A review of 197 adventure therapy studies found that self-concept, how people see themselves, was among the areas that improved most.

Reaching a viewpoint, setting up a tent in the rain or finishing a paddle gives clear proof: “I can do this.” That feeling can carry into the rest of life.

UC Berkeley researchers found that awe, more than joy or pride, was the emotion most linked with wellbeing after outdoor trips.

See the next section, “Awe: the active ingredient”.

Adventure asks for focus: where to step, how to paddle, which way the trail goes. That kind of absorbing attention can give a break from looping thoughts.

In the Berkeley rafting study, people in the same raft showed similar emotions and stress hormone patterns. The researchers described awe as contagious.

Social relationships improved by about 10% one week after the trips.

Ideas

• Hike to a viewpoint at sunrise or sunset
• Find a dark spot away from city lights to see the stars
• Watch a storm roll in from a safe place
• Stand at the edge of the ocean or a big lake

• The pattern of frost on a leaf
• A spider web full of dew
• Moss and lichen up close
• Birds arriving in spring

Slowing down and looking closely can turn an ordinary trail into something wonderful.

1. Pause when something makes you say “wow”
2. Take three slow breaths and really look
3. Name what you feel
4. Tell someone about it, or jot it in the “My awe moments” worksheet

• Pick a well-marked trail, a few miles long, with little climbing
• Read recent trail reports for conditions
• Check the weather before you go
• Plan to turn around halfway through your time or energy

Finishing feeling good is a better first hike than pushing too far.

• Leave headphones in your bag for part of the hike
• Set an intention at the trailhead, like “let go of today”
• Stop at a viewpoint and sit for five minutes
• Notice what changes in your mood from start to finish

Hiking alone can feel freeing and quiet. Hiking with others adds safety, conversation and shared memories. If you go alone, pick popular trails and always tell someone your plan.

Add distance or climbing a little at a time. Many people try a guided overnight trip or a club outing before planning a backpacking trip on their own.

Bright light in the morning and darkness at night help set the body clock earlier. The same study found the clock tracks the seasons when people live by natural light.

For more on sleep and mood, see “Sleep & mental health”.

• Camp in the backyard or a friend’s garden
• Try car camping at a site with toilets and water
• Rent a cabin, yurt or camping pod
• Borrow or rent gear before buying

• Put phones away after dinner
• Cook a simple meal together
• Watch the sunset and the first stars
• Share stories or play cards by lantern light

Follow local campfire rules, which can change with fire danger.

• Camp with experienced friends or a group the first time
• Choose a busy, staffed campground
• Bring a headlamp, earplugs and a comfy pillow
• Remind yourself: new noises usually mean nature, not danger

In the Berkeley study, white-water rafting trips sparked strong awe, and participants reported less stress and better wellbeing a week later.

Getting started

• Go with a licensed guide or outfitter for white water
• Always wear a life jacket
• Start on calm lakes or slow rivers
• Take a beginner lesson

In a German trial, a group program combining bouldering (low-height climbing) with therapy reduced depression more than an exercise program alone. It also improved anxiety, body image and self-esteem.

Indoor climbing gyms are a good, safe place to start, with staff to show you the basics.

• Surfing or paddleboarding lessons
• Snowshoeing or cross-country skiing
• Mountain biking on beginner trails
• Orienteering or geocaching

Lessons and guided trips help you learn safely. The “Sports & exercise for your mind” guide covers cycling, swimming and more.

The review found benefits in seven of eight areas measured. Clinical measures and self-concept improved most. Older participants tended to benefit more.

Some programs focus on veterans. The “Veterans: PTSD & combat stress” guide has more.

The U.S. Government Accountability Office (GAO) found thousands of allegations of abuse, some involving deaths, at certain residential programs for troubled teens between 1990 and 2007, including some that called themselves wilderness therapy programs or boot camps.

Many private programs market directly to worried parents. Take time, ask questions and get an independent professional opinion before choosing.

• Is the program licensed, and by whom?
• Are licensed mental health professionals part of the team?
• What are staff trained in, including first aid?
• Can participants contact family freely?
• How do they handle discipline? (Avoid any program that uses shame, isolation or force.)
• What is the safety record, and can I speak to past families?

Many communities offer day programs, outdoor groups for veterans or youth, or therapists who hold sessions while walking outside. Ask a therapist or your clinical provider what is available near you.

You don’t need special clothes, a certain body type or years of experience. Millions of people try something new every year: 7.7 million first-timers in 2023 alone.

• Affinity hiking groups for people of color, LGBTQ+ people, women or older adults
• Beginner clubs and meetup groups
• Adaptive outdoor programs for disabled people
• Park ranger walks and programs

For accessible trails and the free Access Pass, see “Nature & the outdoors”.

• Borrow from friends, or rent from outdoor shops
• Check libraries and community groups that lend gear
• Buy second-hand
• Start close to home with what you have

Some people worry about being alone, being judged or not feeling welcome. Going with a group, choosing busier trails and sharing your plan can help you feel more at ease.

• Emergency shelter, like a space blanket
• Extra clothing
• Extra food
• Fire: matches or a lighter
• First-aid kit, plus anything personal you need
• Light: a headlamp and spare batteries
• Navigation: map, compass or GPS, plus a backup battery
• Repair kit and tools
• Sun protection
• Water, and a way to treat more

Leave your route and return time with someone who is not on the trip, so they know when to raise the alarm.

Reasons to turn around

• Bad weather moving in
• Running low on water, food or daylight
• Someone in the group is struggling
• You feel unwell, dizzy or very tired

If you are in a very dark place or having thoughts of suicide, don’t go somewhere remote alone. Reach out to someone first, and choose company over solitude for now.

Mobile signal is often weak outdoors, so plan how you would reach help.

• Local hiking, climbing or paddling clubs
• Outdoor groups at colleges, faith communities or workplaces
• Family camping groups
• Online groups that plan beginner trips

Many parks and land groups run volunteer days for trail building, clean-ups or tree planting. It is a gentle way to meet people who love the outdoors.

• Plan ahead and prepare
• Travel and camp on durable surfaces
• Dispose of waste properly
• Leave what you find
• Minimize campfire impacts
• Respect wildlife
• Be considerate of other visitors

• Let kids lead the way on a short trail
• Bring a scavenger hunt list
• Plan short distances with lots of snacks and stops
• Try a first night of camping close to home