The mental and physical benefits of getting outdoors can be absolutely incredible. We’ve seen more people getting outdoors since the pandemic hit than I think we’ve probably ever seen. We’ve had countless conversations with people who’ve told us that they’ve found getting out has been soothing and has helped them in all manner of ways. I’ve been so happy to see other people getting so much joy out of hiking, cycling and all kinds of activities – really connecting with nature and seeing the benefits of this. However, there are sometimes experiences or things that can happen – whether you’re experienced or not, that can make you feel completely out of your depth and quite frankly, can really put you off getting out there again.
There have been many things I can think of over the last few years that I feel like I stumbled into unknowingly; biting off more than I can chew. Sometimes, you don’t even know if something is going to put you out of your comfort zone and test you before you actually experience it, which can make itallthe more terrifying at the time! I’m all for the idea of putting yourself outside of your comfort zone whilst you learn, grow and gain confidence – those moments of ‘I didn’t think I could do this, but I did’ are brilliant. I also think that sometimes there is a bit of a line between enjoyment, pushing and things not working out so well. I’m not writing this to scare you, or to try and deter you from going to do things that challenge you – I think it is just important to get our heads around the idea that whilst the outdoors are good for anxiety, they can, in some instances trigger anxiety.
When I think of some of the things I’ve experienced that have caused me to have less than perfect experiences in the outdoors, I think of realizing I’m actually scared of heights – not all heights though, just really steep cliff edge things. I didn’t realize this until I was feeling terrified along something I couldn’t turn back from. There was running out of water on a hike in the desert because I didn’t notice my water bladder leaking and the absolute sheer panic I felt around this. There was the avalanche I had to run away from on snowshoes (which aren’t the fastest mode of transport). There have been the many times where maps haven’t divulged that really important piece of information that it isn’t possible to cross at that spot, so we’ve ended up having to walk the whole ten miles back the way we came. I could go on…
What I find difficult is that outdoors media generally promotes the wins, we also do the same a lot on social media. We talk about how awesome something was, but we don’t add in the bit where we had a freak out over something on the trail. I’m not trying to say you need to start going all warts and all with everything online, and that every heroic film or adventure in outdoors media needs to come with a reel of outtakes of disasters and things going wrong. What I’m saying is that normalizing the idea that things won’t always be this idyllic perfect experience that we’re so often sold is a really good way of giving you the confidence to get out there and try again when things don’t work out so well sometimes.
So, how do you get back out there after a bad experience hiking? I don’t feel like there is a definitive answer here – but a more complex one that will change depending on the experience. But, like many things, I do believe that there are tools and coping mechanisms that can be adapted to help you feel more confident in getting out there again.
Image description: A landscape format image which has orange and fuchsia coloured heather in focus in the foreground and are all pointing to the left, out of focus behind it is a dipped hill – heading into a valley. The landscape is rural and mountainous and has greens, browns and reds throughout with a dramatic dark grey sky.
Here are my four go to, incredibly impactful tools to try out if you’re feeling nervous about getting back out there.
Take small steps
When I’ve had a bad experience with anything in life, I’ve found that one of the most impactful ways to move forward is actually to be really gentle with myself. We are so engrained into a society that focuses on pushing and striving all the time, and often fails to look and what we might really, really need at that moment. So, just as you might try to be extra gentle with yourself after a life experience that has been hurtful, traumatic or painful, applying the same logic to the outdoors really works. In times where I have felt really freaked out or scared by something that I’ve experienced in the outdoors, the mere thought of getting back onto a big mountain can feel pretty difficult to handle. So, breaking it down into smaller steps feels much more achievable. I think it’s about putting one foot in front of the other and focusing mindfully on that moment. It can be about really thinking of and reconnecting with what got you into the outdoors in the first place. I’ll often head out to the forest close by or a familiar space when I’ve had a bad experience, so I can reconnect with nature and regain some of the confidence I might have lost.
Not every experience is the same
I think when we feel anxious about something that has happened to us, we can get stuck in this kind of totemic thinking. Absolute terms become our thoughts and words and we get sucked into a tunnel of thinking that we will always feel like this – but that is actually quite far from the truth. I read something a few years ago that really impacted me and I find I call on this a lot (and has been especially prominent for me over the last few months) is the idea that not every moment of the day will feel the same. When you reflect on how differently you can feel from one moment to the next, you realize just how powerful that statement could be in helping you to get through difficult moments. Just as not every moment is the same in our lives, not every experience will feel the same, and sometimes, we have to go out and give ourselves a new story to something that we felt could be enough to put us off certain things. It is unlikely that the experience you’ll have the next time you head out will be the same as the thing you did that made you have a bad experience. I know it can take a push, but the first few steps are always the hardest and it is a really great opportunity to rewrite a bad experience.
Give yourself new evidence
Something I really touched on in As Far As Can Be was the idea that I felt quite apprehensive about a number of the hikes, and it was because I had nothing to base it on in-between. Even though I’d done many more involved things since, my only the memory was of the last time I did that hike and was filled with anxiety. It created a situation where I felt nervous to return. I’ve actually realized this is really common in life as well – often I’ll feel weird about doing something and I realize that the last time I did the thing I’m nervous about, I felt anxious. I truly believe that giving yourself new evidence and rewriting the story so to speak are powerful tools in moving forward from situations that made you nervous. There have been many hikes I’ve done for a second or third time and by the end, I’ve generally realized that it wasn’t so bad and actually I handled it in a different way. Of course, it isn’t always possible to return to the same adventure or experience that didn’t go so well, but I still think there are enormous benefits in the idea of creating new evidence and releasing some of those limiting beliefs in any situation you can allow yourself.
What can you learn from it?
If you look at the situation, is there anything you can learn to make it less likely that this might happen again? Is it perhaps a case that you need to build up to something like that the next time? Put in some more training in advance? Bring more food or warm layers? Need to learn a skill that would help? Were there barriers that you can overcome that prevented you from enjoying the experience? Looking at things from the lens of what can I learn from this can be an absolute game changer in gaining experience after something challenging or that didn’t go as planned.
Of course, the outdoors is incredible for improved mental health, but it doesn’t take into account that sometimes we can encounter things that scare us. I know it can feel really daunting to get outside again after you’ve not had the greatest experience, but I genuinely believe that accepting and making peace with things that have happened are some of the most powerful things we can do to move forward.
Let me know if you found this article helpful in the comments, and if you feel comfortable, I’d love to hear some of the experiences you’ve had in the outdoors that have been less than perfect and how you got back out there again…
Image description: Fay walks through a landscape image. There is brown, mossy grass on the ground beneath Fay’s feet and a mossy, yellow/brown rock on the left hand side. Behind Fay is a slate wall with darker brown and black rectangular patterns. Fay walks left to right side on through the frame. Fay is wearing pink and purple patterned leggings, a black backpack, purple/lilac coat and blue hat.