Can a Hike Change Your Mental State? Research Says Yes

Source: Aimee Frazier

We often forget that we exist as a part of an ecosystem, profoundly impacted by the environments surrounding us. But walk into nature, the land that we co-evolved alongside, and the nervous system will remember—soothed by the tall trees, met with the familiar scent of the earth carried in the breeze, and the lively chirps of birds going about their morning scavenging.

Ecopsychology looks at the relationship between people and nature and how this relationship impacts mental health. As a mental health therapist who leads outdoor hiking sessions, I find value in sharing how intimately the natural environment supports people's mental well-being. Walking through different natural environments can influence mood, regulation, stress levels, attention, and even muscle tension.

Below I will share the intimate connections between various environments and mental health, to help you choose your next hiking environment with intention. First, we will examine a few theories that have established the basis of understanding ecopsychology, and then we will look at the psychological implications of various natural landscapes.

Stress Reduction Theory (SRT): Roger Ulrich posits that time spent in safe, natural settings creates a sense of calmness by reducing arousal. Time in nature shifts the body into a parasympathetic state, lowering heart rate and blood pressure, reducing muscle tension, and lowering cortisol levels. When we encounter evolutionary cues of a safe and life-sustaining environment, such as seeing plants or hearing water or birdsong, these sensory stimuli signal biological safety to the mind and body.

Attention Restoration Theory (ART): In 1989, Kaplan and Kaplan developed this theory, which suggests that our directed attention becomes fatigued due to the demands of everyday life, such as watching screens, executive functioning, and self-control. Natural settings restore attention through soft fascination, engaging but non-demanding stimuli: the sound of flowing water or the wind within the trees, allowing the mind's executive control to rest and recharge. After spending time in nature, we feel rejuvenated and have a greater capacity to focus and re-engage in activities that require attention.

Biophilia: If you have a love for nature—plants, animals, or places—you have experienced biophilia. Edward O. Wilson developed this concept and has expanded it since its origin in 1984. The definition of biophilia is the innate desire to connect with living nature. The concept shares many overlapping beliefs with stress reduction theory, with both citing the many benefits of connecting with nature.

Now that we have a basic understanding of the concepts behind the person-nature relationship, let's take a look at the psychological impacts of specific natural environments.

Hiking in the mountains: The grandeur of mountains offers spectacular views, providing ample opportunities to experience the emotion of awe, which quiets negative self-talk by quieting the part of the brain responsible for self-perception. Because mountains, by their very nature, offer more physically demanding terrain, hikers in this environment experience a sense of accomplishment, boosting self-esteem. Hikers may adapt an internalized sense of being someone who can accomplish challenges, a mental shift that can raise their sense of personal empowerment. Mountains also promote perspective on life's problems via the diminutive effect—the feeling of being small in the presence of something significant. Hiking through mountain environments can be especially helpful for people who want to increase their energy, boost their confidence, and escape their own minds. It may be particularly beneficial for those managing depression.

Hiking in forests: Walking through a forest captivates the senses, grounding us in the present moment and helping us reclaim our focus from mentally drifting into the past or future. The sound of the wind in the treetops, or the sunshine filtered through the underside of green leaves, captures attention in the here and now. This multi-sensory experience lowers cortisol, activating the parasympathetic nervous system. Time in the forest restores attention, improves memory, and provides a break from overstimulation. Forests often evoke awe and a sense of connection to something larger than oneself, buffering against self-criticism and shame. Hiking in the forest is especially helpful for those managing stress, anxiety, depression, ADHD, or those seeking emotional regulation.

Hiking near water: Whether you're walking on the coast or near a river, lake, or waterfall, being near water provides a sense of soothing. Just the sound of water can reduce activity within the fear center of the brain, the amygdala, making it an excellent option for trauma survivors who feel safe in that setting. From an evolutionary psychology perspective, being near water — the source of life that we rely upon — can enhance feelings of safety, abundance, and relief (White et al., 2010). Walking near water is beneficial for elevating mood and lowering stress levels. Being near large bodies of water can evoke a sense of awe, transcendence, and even existential reflections, which can increase a sense of meaning and reduce internalized self-focus. Time spent walking near the water may benefit those wishing to support their mood or those facing life stressors or anxiety, and emerging research suggests that those seeking relief from symptoms of PTSD often benefit from time near water through a reduction in re-experiencing-based symptoms, improved sense of emotion regulation, and a decrease in hypervigilience.

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Of course, every person is different and interprets each type of natural landscape through the lens of their own experiences. History, culture, and an individual's lived experiences will always influence their sense of safety and relationship with a natural place. What may feel calming, protective, and empowering to one person may feel threatening or intimidating to someone else. Be mindful that these generalizations may not resonate with every person.

The natural environments in which we hike offer us unique benefits for our mental health, and represent one of the most underutilized and powerful tools within the therapy realm. The living environments we spend our time in are not just backdrops; they offer a relationship that facilitates physiological reactions within the mind and body. The forests provide stress relief and restoration, the mountains offer empowerment and energize the body and mind, and blue spaces near flowing water offer support for mood and trauma recovery. All natural environments can pull us out of our own minds and into the larger story of the living world around us. Our relationship with nature uniquely shaped us, and we are reminded of that every time we step outside, reconnecting to the ecosystem we have always been a part of.