How Hiking Has Been Shown to Help Control Anxiety and Panic
In recent years, hiking has gained significant attention not just as a leisure activity, but as a therapeutic intervention for mental health issues like anxiety and panic. Immersing yourself in nature, away from the hustling pace of today’s demands, offers many benefits. Research supports the notion that hiking can deeply impact your mental well-being, specifically in controlling symptoms of anxiety and panic.
According to a study published in the journal, Ecopsychology, spending time in natural settings like forests, mountains, and coastal regions can greatly reduce anxiety levels. Participants who engaged in outdoor walks reported a 20% decrease in their levels of stress and anxiety compared to those walking in urban environments. Moreover, a systematic review in Frontiers in Psychology highlighted that ‘green exercise’—physical activity conducted in natural environments—consistently led to improvements in anxiety scores across various populations.
The best settings for hiking include forests, mountains, and coastal areas where the natural environment can enhance feelings of tranquility and provide an escape from the stressors of everyday life. The diversity of these environments, from serene, leafy trails to rhythmic oceanic waves, offers unique therapeutic benefits. Being surrounded by greenery has been shown to reduce the production of cortisol, the stress hormone, while ocean views can lower heart rate and improve mood.
For optimal benefits, it is recommended to hike for 30 to 60 minutes, two to three times a week. These sessions are long enough to reap the physical activity benefits and deepen your connection with nature, which can help alleviate symptoms of anxiety.
While some may enjoy the quietude of nature, others might prefer listening to music while hiking. Soft, soothing music or calming nature sounds can enhance the overall experience, provided it does not detract from the mindfulness of being present in nature.
Incorporating diaphragmatic breathing while hiking can further enhance relaxation. Before starting your hike, take a moment to focus on inhaling deeply through your nose, allowing your diaphragm to expand fully, and then exhaling slowly through your mouth. Finding a rhythm of inhaling to the count of 4, holding your breath for 1-2 seconds, then exhaling to the count of 8 is found to be most impactful in restoring the nervous system to its parasympathetic or calm state. Practicing this breath work intermittently throughout the hike, can help keep anxiety levels in check.
While hiking is a valuable tool for managing anxiety, it is not a standalone cure. Seeking the support of a licensed professional who understands the nuances of anxiety disorders is crucial for comprehensive care. At Good Therapy, our licensed therapists specialize in supporting individuals facing anxiety and panic. Through evidence-based approaches, we can help you manage symptoms and improve overall well-being effectively. For more information on managing symptoms of anxiety and panic, email us at info@brightervisionhealth.ca to make an appointment with one of our qualified therapists.
Remember, everyone’s journey with anxiety is personal, and what works for one person might not be the best solution for another. Combining hiking with therapeutic support ensures a balanced approach in tackling anxiety, ultimately leading to a calmer, more resilient you.