The Struggles of Solo Hiking

Hiking by yourself can be great fun. You’re not bound to another person’s schedule, you have more flexibility and you can take time out to focus on, well…. Yourself! Sometimes though - as can happen in everyday life - your mental state can go up and down.

This is normal, but we don’t always know what to do when these challenges surface.

First and foremost, we would like to note that we are not mental health professionals. If you are experiencing symptoms of anxiety, depression, or require support for mental health, please contact your GP or one of the following services:

- Beyond Blue -
- Lifeline Australia -
- Head to Health -

Fear and Anxiety

Solo hikers often report feeling more vulnerable to potential dangers. This can include wildlife (beware of the cassowary), getting lost, becoming injured with nobody around to help, or fear of other hikers - this is particularly prevalent in women. 

What can be done to work through these feelings? Being prepared is the first step to avoid as much anxiety as possible. Research your route, be aware of potential hazards and alternate routes. Choose the right time of year to go to that area and ensure that your equipment is up to the task. Be physically prepared before leaving - are you able to carry your pack for several hours? Can you hike the distance that you plan to do every day? 

Make sure you have a first aid kit and, more importantly, know how to use it and what to do in situations where an injury occurs. If you’re planning on doing a long hike by yourself for the first time, it's strongly recommended that you do a first aid course to know how to care for yourself, either until help arrives or until you are able to move (if possible) to a more suitable location.

If you’re planning on going to an area you haven’t been before, we suggest knowing how to read a map and being confident in using it combined with a compass. Additionally, satellite communication devices or emergency beacons are a good option. 

While coming across other hikers after not having a conversation with another person for some time can be a welcome sight, it can also be treated with caution or suspicion. The majority of people on trail are friendly and want to look out for others, but if you’re in doubt of someone’s intentions, remain assertive in your body language, voice and answers. If someone asks where you’re planning to camp or what you have in your bag, telling them to "bugger off" is probably not the recommended course of action. “I appreciate your concern, I have a suitable place to rest for the evening” or “I’ve made sure that I’m prepared for a long hike, speaking of, I better keep going” can help you to slide out of uncomfortable situations. 

If you’re concerned and decide to change your course of direction, be sure to take note of any changes to avoid getting lost. 

Loneliness and Isolation

Being alone for extended periods can lead to feelings of loneliness and isolation. Without someone to share the experience with, some hikers can struggle with the lack of social interaction.

To overcome this feeling of loneliness and isolation, make sure you have a way to keep in touch with family or friends regularly. This could be daily or weekly check-ins. 

Think you’re too old for a soft toy? If you had a plush friend when you were younger, having a small teddy or character around when hiking by yourself is no different. Call it a mascot, use them for photos to show your adventures if you don’t want photos of yourself, say it’s a lucky charm or own them as your hiking buddy, there’s no shame! We know plenty of adults who have employed mascots or challenge buddies to be with them on gruelling adventures. They provide a sense of security and comradery. It’s cold and raining? Good thing you’re both in the tent. Your body is sore? Make a joke about your friend taking a turn carrying the pack. 

Mental Fatigue

Making all the decisions alone, constantly navigating, and dealing with any unexpected challenges can be mentally exhausting. This mental fatigue can affect a hiker's mood and overall enjoyment of the trip.

Before you head off on your thru-hike, practice meditation. When you’re on your thru-hike, continue practising. This can help you to get some distance from the emotions of decision fatigue and take a logical approach to coming up with solutions. Make sure that you’re prioritising your recovery and including rest days for both your body and your mind. 

Boredom

Despite the beauty and tranquillity of nature, long stretches of hiking alone can sometimes lead to boredom. Without conversation or companionship, the hours can feel longer, and the hike might seem more monotonous.

Take some form of entertainment where you can do something different to walking; a book, paper and pencil for drawing; learn to use resources around you like weaving grasses, leaves or sticks. If you have long sections, getting creative in your own mind is a great technique. Mentally write the first chapter of your memoir, come up with an idea for a creative story, screenplay or song and then begin fleshing it out. Create limericks for particular sections of your adventure and compose a collection of thru-hike limericks. Listen out for birds, try to spot them and count how many you see, what they’re doing, their colours, are they migratory, how long have they lived here. The lengths of your imagination are truly endless!

Self-Doubt

Solo hikers may experience moments of self-doubt, questioning their abilities, preparation, and decision-making. Without reassurance from companions, these doubts can amplify and impact confidence.

Take each day one at a time. Set yourself small and achievable tasks: pack up your sleeping bag, make a meal, clean your campsite. Again, practising meditation can help to gain perspective and give you a clear head. If you’re able to, write up a skill audit, list your top 5 achievements, or recall how you dealt with prior challenges. 

Physical limits

Know your own strength and endurance and stay within their boundaries. Yes, there will be some days that you want to and indeed do push yourself a bit too hard, but know when you do and make sure you rest to avoid injury and mistakes. Losing your focus or catching your feet on rocks are the first signs that you need a break. 

Wildlife

For the nature-lovers, solo-hiking can be a dream because the fewer people, the less noise you make and so you’re more likely to see wildlife that stays away from people. Think about some of our sweet, elusive native critters. The flip side, of course, is the wildlife that can also be scared away by groups which are slightly less sweet. Know how to treat snake and spider bites and identify the culprit so, when help arrives, you’re able to get the appropriate care. 

Remember, this is not 1860 and you are not Burke and Wills.

For your first solo hike, start off somewhere that’s familiar to you before attempting bigger day trips, then overnight and eventually longer, unfamiliar trips. Join online communities or forums where you can chat with fellow solo hikers to share experiences, equipment suggestions, advice and generally be a part of the community. Practice mindfulness and having a positive mindset before beginning your hike and once you’re actually doing it. This might be a reflection journal, keeping track of 5 positive things that occurred each day or breathing exercises. 

Solo hiking is a wonderful way to get outdoors and appreciate nature at your own pace while also learning a lot about yourself. Enjoy the experience, you’ve got this!!