Experiencing post trail depression? I get it. I got you.

Jan 8

Post trail depression, feeling low, lack of energy or simply post adventure bummers.

Whatever you wanna call it, it can be tough settling back into your ‘normal’ routine after spending months completing a long distance thru-hike.

It’s OK to feel what you are feeling and you aren’t alone. You have spent months being the best version of yourself. Burning through the miles and endorphins, all whilst being surrounded by a welcoming community of like-minded people with a shared goal.

It’s nice to be home and see everyone, sure. But you have changed and you are not the same person you were when you left. It’s hard to replicate trail life in everyday life and it’s easy to isolate yourself, however this may not be the best thing for you in the long run.

Daily habits to help improve your well-being after a thru-hike.

Here are a few daily habits to help improve your well-being when you return home. Why not try it for 30 days and track your progress? Take what you need from the list and make it your own.

Start your day off on the right foot by waking up by 8am.
Make your bed as soon as you wake up, so that you are less likely to get back under the covers once it’s made!
Get outside and get moving!
Walk, run, swim, cycle, yoga - the options are endless.
Exercise is also a great way to find a local community by joining a local club that interests you.
Most of all, use this time to reflect on what you have achieved and celebrate your successes.
You just hiked a long distance trail which is a huge achievement that only a small number of people can talk about!
Fight the urge to isolate and connect with friends and family.
This can be as simple as a text, video call or a meet up or weekend away.
If you aren’t feeling sociable, invite a friend to a movie so you spend time with them without having to use any energy to hold a conversation.
Finally, reach out to the hiking community and your tramily. They get it and they may be experiencing the same thing.
Whilst on trail, you may have day dreamed about what you want to do when you get back home.
Maybe you want to re-train and change your profession. You might want to work for yourself and feel inspired to start your own passion project.
Dedicate 1 hour a day to learning or building something new and you might be surprised how much you gain in a short space of time.
Why not volunteer your time with a cause that means something for you and give back.

Do more of what you enjoy. Simple right?!
Write down 10 things that you love doing - that spark joy - and see if you are able to do these on a daily or weekly basis.
If you are struggling to think of something, think about what you missed or couldn’t do when you were on the trail - go to the beach, game night with the family.
Plan a trip! Get excited about an upcoming trip by making plans for a short weekend hike, or even start planning your next thru-hike.
Thru-hiking is addicting and there is always another trail waiting for you! Whether it’s a short hike for a few miles, or an epic 1,000+ mile adventure.
Grab your favourite book or get recommendations from friends and family for a good read.
Thru-hikers aren’t known for our healthy eating habits on trail!
Take this time back at home to nourish your body with healthy food and plenty of water.
Scrolling mindlessly for hours on social media isn’t good for anyone.
If you find it hard to limit the time you spend on your favourite apps, go into the settings on your phone and set a time limit.
How to do this on an iPhone: Settings > Screen Time > App limits > Set the time limit for social media apps