Everything You Need to Hike Your Anxiety Away

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My first time hitting the trail, I can’t claim to have taken a single step myself. I grew up in Northern California, so from when I was old enough to squeeze into a backpack, my parents had me outdoors. Since then, I’ve canoe camped in the Adirondacks and suffered zigzagging uphill hikes everywhere from Zion National Park to Zurich, Switzerland.

In August 2020, six months into being cooped up in my Brooklyn apartment during a global pandemic, my sister Olivia and I decided to plan a backpacking trip. We figured, What better way to steer extremely clear of others than to retreat into the foothills of California? We spent four nights hiking in Dinkey Lakes Wilderness just south of Yosemite.

We stuffed our ULA backpacks with sleeping bags, Top Ramen, and a stash of Trader Joe’s nuts (that any squirrel would have loved to get its little hands on) and set out on the first leg of our hike: a rocky, winding uphill trail to a lake where we’d eventually set up a tent for the night. We cooled Sierra Nevadas in the lake beside us and watched the sunset, cozy in our sweat-wicking and packable down jackets. For the first time in months, I felt my anxiety dissipating. I took a deep breath and didn’t have a crippling lump in my throat.

As someone who spends most of many days in front of a screen, I crave the occasions when I can move my body as I meditate without cell service and the ping of a new email. Recent studies show 120 minutes a week somewhere green can reduce stress and anxiety. While I’m not at a place where I’m desperate to Wild it — leaving the modern world behind for a full-time trail adventure — I find myself most relaxed when I’m somewhere deep in nature.

Midway through the hardest hike I’ve ever done (Yosemite’s Half Dome, a harrowing 18-mile-round-trip trail with 5,000 feet of elevation gain), panting from exhaustion, miles yet ahead of me, I wondered what the hell I was doing when there was a soft couch waiting at home for me. I looked down at my Merrell Moab boots and remembered thinking: Just put one in front of the other and keep going. It helped that the boots were sturdy, and that they looked great with leggings. I realized that with the appropriate gear, hiking just became that much more fun.

For all you gearheads — whether you’re new to hiking or a regular on your local trails, here is the place where I share some of my recommendations. Not all trails are created equal, and my gear can make all the difference for an enjoyable, or at least painless, hiking experience.

Here are my nonnegotiables:

Always wear a hat

L.L. Bean Cotton Baseball Hat, Unisex

I’m partial to the baseball cap I picked up at the Sea Ranch Lodge, but any brimmed style will do.

$14 at L.L. Bean

And sunscreen!

La Roche Posay Anthelios Mineral Sunscreen

$37 at Amazon

$37 at Target

$37.99 at Ulta Beauty

$37 at La Roche-Posay

Then start from the feet up

Nike Pegasus Trail 4

I prefer trail-running shoes like the Nike Pegasus Trail or Solomons for everyday hiking since they have sturdy soles but are more lightweight than traditional boots.

$140 at Nike

For muddy trails:

Chaco Z/1 ADJUSTABLE STRAP CLASSIC SANDAL

In recent years, my sister has inspired me to become a Chacos girl, especially when trails involve stream crossings. They’re minimal but keep my feet stable — the first time I blazed through a mud puddle, I’ll admit I was slightly grossed out, but the quick-drying capabilities are unparalleled.

$105 at Chaco

For dusty trails:

Merrell Moab 3

On long trips with lots of uphill and downhill, the Merrell Moab boot are my go-to. When I was hiking in Joshua Tree back in 2021, the boots didn’t rub or give me blisters. I love the ankle support since I tend to get clumsy when I’m tired. My one caveat: They’re hotter than sneakers and I’d generally prefer not to have sweaty feet if I can help it.

$150 at REI

$145 at Zappos

Next, add a layer:

Whether it’s a short three-mile out-and-back or a multiday outdoor extravaganza, I can’t emphasize enough how important layering is. Especially somewhere like California where the mornings and evenings are cool and midday is blazing hot and sunny. It’s a running joke when hiking with my family that we count the layers my dad is wearing — generally it’s somewhere around five to seven.

For me, that means a sports bra, an oversize cotton tee, a rain jacket, and a fleece layer or a light down jacket depending on the climate. Breathable, sporty fabrics are preferable to cotton since cotton doesn’t dry as quickly, but sometimes a loose tee is what I’m most comfortable in — expert recommendation be damned.

Best down jacket for hiking:

Patagonia Nano Puff Jacket - Women's

Everyone in my family swears by the Patagonia nano puff. It has multiple pockets that zip up for all of your necessities: phone, sunscreen, water bottle. Plus it fits into a little tiny pouch in case it gets hot.

$239 at REI

Best bottoms:

Women’s 5” Baggies Shorts

Unsurprisingly, another Patagonia pick. While I’m still on the hunt for a good pair of traditional hiking pants (I’m taking recs!), I sometimes opt for running leggings, but mostly I hike in shorts. Patagonia baggies are a favorite. They are water resistant and roomy enough to help with chafing.

$59 at Patagonia

Best bike shorts:

Vuori Clean Elevation Shorty

I also love spandex bike shorts like these from Vuori. They have a zippable back pocket for your phone and a high waist.

$64 at Vuori

Runner-up biking shorts:

Janji 3.5” Trail Short

I’ve heard good things about Janji shorts for hiking but have not tried them myself.

$68 at Janji

Now for the extras:

I’m not making my backpack any heavier for the sake of a cute fit. That said, I always have sunglasses (I run and hike in these from District Vision), a bandanna, a Nalgene water bottle, and a snack. I usually also bring a small tent, a sleeping mat, bug spray (I prefer Picaridin to DEET since it smells better and doesn’t ruin my gear), a book, and food.

Always bring a mug:

Snow Peak Titanium Double-Wall Mug

Snow Peak’s camping gear is some of my favorite, and when I’m backpacking, the titanium spork and mug are packed with me.

$77 at Amazon

$60 at Snow Peak

Don’t forget a camp chair:

Nemo Moonlite Chair

Last year, before a canoe-camping trip, I made a pilgrimage to REI and splurged on a Nemo camp chair that’s become my go-to for camping trips and picnics in Prospect Park.

$160 at Amazon

$160 at REI

For the experts, a stove:

Eureka Ignite 2-Burner Camp Stove

This Eureka! stove was another favorite purchase for canoe (or car) campers like myself.

$125 at REI

Lastly, to keep things cool:

Brumate MagPack 24-Can Backpack Soft Cooler

For day hikes, having a cold drink waiting in the car is my favorite reward — it’s one of the only times I crave beer; take from that what you will. A cooler like this one from Brumate can sit in the trunk patiently awaiting my return.

$275 at BrüMate