Managing Fear as a Solo Female Backpacker
My journey to solo adventuring didn't just happen overnight. It took many years of tossing the idea around in my head before I actually had the guts to do it. Sure, I'd led many trips but leading myself into the wilderness with NO ONE ELSE was a goal that seemed far fetched... until I literally just said fuck it.
I started out going on hikes alone mainly because I was so new to Colorado at the time, I just didn't have anyone else to go with. Those early memories of me hiking around the foothills of Boulder (with pristine cell phone reception on highly trafficked trails) made me feel FREE & completely in awe of what I was able to accomplish with the right mindset.
Eventually, my solo adventuring led me to explore further into remote wilderness with no cell phone reception and minimally trafficked areas that required real route finding. Those were the steps I took to develop my skills and experience into growth and confidence. The more I was alone out in nature the more I learned about myself and my relationship with fear. Each time I was able to overcome the anxiety that would arise, the more fascinated I became with solo exploration.
You see, everyone talks about being FEARLESS and that's not a concept I entirely agree with. As a solo female hiker, I had to learn how to walk with fear and not let it be the loudest voice inside my head. Fear is an innate emotional reaction rooted in our evolution as hunters and gatherers. It's there to protect us. Of course, with modern society our fear and anxiety is amplified by the media and the narratives we are all fed about outside threats. Seriously, you can not turn on the news without hearing about something absolutely awful occurring. And what does our brain do with that information? It triggers an emotional charge that festers within our subconscious producing limiting beliefs and anxiety.
The truth is each and every one of us has the power to be in the driver's seat of our life. We are able to control our reality by choosing thoughts that serve our highest self. Does this power mean fear just disappears? Hell no, that bitchass fear will be there but when you are in YOUR POWER, fear is simply riding in the backseat instead of shotgun. You know who's riding shotgun? Your inner being... the source of energy within you that KNOWS you can overcome anything you set your mind to and achieve the life of your dreams. As long as you have a fundamental understanding of your ego (where fear is derived) and your inner being (where love and confidence is derived) then you can learn to coexist with both.
I spent much of my early 20s learning what it takes to dance with fear. It takes courage... something we all have within us and when you want something bad enough you're able to easily tap into that energy. Being properly educated and experienced in backpacking is a MUST before you start planning your solo adventure. But even with expert trip planning and the right gear, you need the right mindset tools in case your mind starts to wander.
My Step By Step Process to Help Deal with Intrusive Thoughts on the Trail
Step 1- Acknowledge Fearful Thought Without Judgment
Example Thought: "What if I'm harassed by someone with bad intentions?"
It's important to let your fear feel safe with you, so don't judge it.
Observation: I acknowledge this fearful thought without judgment. This thought is derived from my social conditioning to feel like a "damsel in distress" as a woman alone in the woods.
Step 2- Redirect your Thinking
Changing the narrative of the story in your mind is critical to managing and coping with fear. Every thought produces an emotional charge which dictates your perception in how you see the world.
Reaction Thought: I'm a confident, prepared and capable woman. The likelihood of this situation playing out is slim to none. However, if I need to react to a scenario I have bear spray, a knife, and Satellite communication should I feel threatened. I am safe and divinely protected by the Universe.
We think in pictures not words, so this is where the mindset tool of visualization comes into play. Find a comfortable position and close your eyes. Start taking deep breaths to calm your nervous system, focusing on each inhale and exhale. Once you are feeling relaxed, rewrite the story by visualizing your safety, your bravery and the accomplishment of your trip. Feel this deeply in your being. Allow yourself to feel admiration for yourself and the confidence you will have gained by the completion of this solo trip.
Step 3- Distraction
Once you rewrite the thought into one of self-empowerment, it's time to focus your mind elsewhere. I ALWAYS bring a book with me on trips for this reason. The more I'm able to get lost in literature, the faster my mind is able to slip into peace. Maybe your distraction is drawing or poetry... whatever it is, think about what you might want to utilize as a proactive distraction for when your mind starts to wander into dark territory.
Being an experienced backpacker does not make you exempt from intrusive fear creeping in while you're on a solo trip. You can have many trips under your belt, have all the best gear, outdoor certifications and experience but if you don't have a solid understanding of how to reframe your mindset- you may find yourself alone and overwhelmed with fear.
So yes- there is the obvious experience, education and preparation that I believe goes without saying. But this article is more about accepting fear as part of the journey and learning coping skills to assist you through the intrusive thoughts while out there.
Benefits of Facing your Fears
1- The relationship you have with yourself strengthens.
2- You are better able to decipher a rational fear from an irrational fear.
3- Getting out of your comfort zone becomes fun and exhilarating.
4- Saying YES to the desires that scare you is now way easier.
5- A natural growth in bravery and courage which contributes to a huge boost in confidence.
^^These are all vital mindset enhancements that merge into every aspect of your life!
I hope this inspires you to go out and do the damn thing already! Your journey is your story and that is what makes it so special. There is no need to compare yourself to anyone else. You are exactly where you are meant to be in this Universe. And what I would like to encourage more than anything, is for you to feel safe to explore the inner workings of your mind. The more you can cultivate that trust with your inner-being, the more you will be able to manage those limiting beliefs and intrusive thoughts that come from your ego.
This is an overall framework of how I cope with fear on the trail. My intention is for this to serve as a solid foundation for you to learn how to walk along side your own fear so you can pursue a life of passionate pursuit. Thanks so much for supporting Expedition Courage- please like, share, comment and subscribe to be notified of future content and special offerings!
Happy Trails xo Dee
