After the trail depression it’s hard to adjust to a “normal” life after a big adventure. Common experiences include feelings of sadness, anxietyrestlessness, loss of purpose, lack of interest in activities you normally enjoy, low energy, feeling easily overwhelmed by day-to-day decisions, and generally feeling out of place.
Post-trail depression is commonly experienced by long-distance hikers, although anyone transitioning from a big mountain adventure to their daily life can experience the phenomenon.
Why does this happen?
Simply put, crossing the trail is a mental shock.
Long-distance hiking or any mountain adventure is a completely immersive experience. The stresses of everyday life disappear. While a mountain hike can involve complex decisions about risk mitigation, most day-to-day decisions will center around a few basics: how far to walk, what to eat from your pack, when to fill up on water, and so on.
This is a stark contrast to everyday life where we are constantly bombarded with information, stimuli and decisions.
In addition to the hike itself, you may have spent weeks or months preparing for the physical, mental, and logistical demands of the trail. After the trip is over, you may find yourself with a lot of unstructured time. This can contribute to feelings of meaninglessness, lack of direction, and a general sense of uncertainty about “what’s next.”
Returning to the responsibilities and anxieties of everyday life can also be very difficult. Once the trip is over, avoidable stressors or problems that weren’t on the trail (e.g., finances, housing, employment) suddenly come back to square one.
As soon as you switch back to cell phone service, it can feel like drinking from a firehouse.
Remote adventures can be transformative and life-changing experiences. This can raise existential questions personalitymeaning and purpose. These questions may not have immediate answers, but everyday life requires constant progress and speed. This can cause stress, anxiety and stress.
It should also be noted that these psychological aspects of recovery also occur in the context of prolonged physiological recovery from what may have been an intense effort. Emotions can be felt especially in the early stages of physiological recovery.
What helps
Fortunately, there are many things that can help with post-trail depression.
Be gentle with yourself.
Patience and compassion are essential in the early stages of post-trail adjustment. Outdoor athletes tend to fall idealist think traps and want immediate answers.
Time is needed here. Just as you cannot expect to fully recover physically in a matter of days, the same is true for mental recovery.
Minimize decisions as much as possible.
Some decisions can be made immediately, such as housing or employment. Other decisions may be less important and may wait several months. Take some of the pressure off yourself by putting off non-essential decisions until a later time.
Even choosing to limit activities such as grocery shopping can be helpful (ie, “I can buy X or Y brand of yogurt even though there are more options”).
Clarify core values.
Chances are your core values have changed since you left for your adventure. Values are points of inner compass and guiding principles in life that are personally and freely chosen. Values clarification exercise can be a useful starting point for figuring out what’s really important to you at this point, which can inform action.
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Find ways to connect with nature, community and movement.
It is likely that these three aspects of life are important to you. Although connecting with one of these parts of life during recovery is very different from the trail, it is very important to stay engaged. Here’s where it can be helpful to combat all-or-nothing thoughts:
Maybe you can’t walk all day, but can you get out for a gentle walk?
Maybe you don’t have a strong outdoor community in your hometown, but can you send a text to a friend from the trail a day?
Maybe you don’t live near the mountains, but can you visit a local park?
Find a new one goals
This may take some time, but it can help you set new goals – and they don’t have to be physical or outdoorsy. Learn a new language, try a pottery class, or take a trip to visit a friend. It helps to look forward to something in the future and tap into other parts of the personality besides athletics.
Know that you are not alone.
Many people struggle with the transition to everyday life. Talking to trusted support (especially travel buddies) can help ease the feelings shame or disconnection due to an experience you have had.
Understanding the line between adjustment difficulties and clinical depression.
When post-trail depression doesn’t go away for several months or worsens to the point where it interferes with daily activities, it’s time to consider additional mental health help.
Working with a therapist who understands the unique aspects of mental health in outdoor athletes can help.
Some people also benefit from it medicine management for their symptoms.
Conclusion
In general, post-trail depression is a common experience after any major mountain adventure. Just as the physical aspect of post-traumatic recovery requires attentiontime and patience, as well as the psychological aspect of recovery – and all aspects of recovery deserve attention as you return to everyday life.
To find a therapist, Visit Psychology Today’s Therapy List.
