Leave No Trace

Leave it better than you found it

The 7 principles

Principle #1: Plan & Prepare

Be Aware!

How to plan your trip:

Firstly - tell someone where you’re going and when you should be back

Who are you going with?

• Alone or with a friend: This changes how you plan and what the dynamic of the trip will be

What do you need to bring?

• Make a list: What gear and food is needed (depends on the season, climate and activities)

When will the trip happen?

• Make an itinerary: When are you going, what’s the agenda, when are you going to be back

Where are you going?

• Map it out: Look at routes, geography, difficultly levels, the weather, and how far you’re going

Why are you going?

• Goals: What goals do you have for the trip, if any at all? Be on the same page as your friend

  (I’ve gone on trips with people and we’ve had very different expectations of the trip! Highly recommend thinking this one through and figuring that out)

Principle #2: Travel & Camp on durable surfaces

Preserve the habitat!

This includes trails, rocks, snow, fields, roads, etc…

Why?

• Helps preserve habitats

• Reduce erosion

• Reduces scaring to the landscape

• Reduce likelihood of getting lost or hurt

Water crossings:

• Maintain footing by testing the rocks

• When it doubt, three points of contact

•Unbuckle packs in deep waters

Principle #3: Dispose of waste properly

Scoop your poop & take your trash!

Those views

Ask me about the star scale…

Pack out what you pack in

Leave it better then you found it

When you need to go…

• Travel 200 ft away from water/trail

• Bring hand sanitizer, ziplock bag(I’d put duck tap around it), toilet paper, and shovel

• Dig 6-8” deep/wide

• Cover hole with dirt

• Dispose TP in ziplock

• Dispose the used ziplock in garbage after your trip is over

• Bring trash bags & ziplocks

  • Dispose of any trash or food scraps you have - animals aren’t meant to eat the food we eat

  • Pick up trash you see on the trail

  • Use sinkhole for micro food scraps from cooking

  • Don’t pollute waters with soap

Principle #4: Take only pictures

Leave what you find

• Preserve and observe

• Document and take notes

• Only take what you need

• If harvesting, know your plant identification

• Don’t eat if you don’t know

Principle #5: Minimize fire impact

Safety first…

It’s hot and dry out

ALWAYS CHECK FIRE STATUS

• Use established fire area if there is one

• Use backpacking stoves as much as you can

• Collect and burn wood that is on the ground - “down and dead wood”

• Make sure the fire is completely out before you leave

Principle #6: Respect wildlife

Sounds simple, but there’s a reason for this rule

How to respect wildlife

• Give them space, remember you’re in their habitat

• Don’t taunt them

• Know what to do if you encounter wildlife - do the research ahead of time

Principle #7: Be kind & courteous

Always respect others

Bigger groups have the right of way on the trail. Fewer people stepping to the side = less impact

Remember walking on durable surfaces helps preserves vegetation? Protect those habitats!

Now it’s practice time

Thank you for tuning in!

Safe travels

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The Impact That Outdoor Spaces have on Our Mental Health

A Journey Inward…

Located along the Gorge of Skamania County, SW Washington

Before we get started, I want to recognize and thank the Cowlitz Tribes, the ancestors and caretakers of this land. I intend to explore more ways to incorporate the people and history of the places that I capture. Bringing important stories to light starts by recognition of the past, creating resiliency for the future.

Without these landscapes, I truly believe we would be lost…

Visit cowlitz.org to learn more

Connecting to Mental Health

It took me a whole pandemic to dive into my relationship with mental health, we live in a society has the narrative of shame around mental health and my hope to be a part of changing that narrative by having these conversations. Having the time that I normally wouldn’t have had that gave me an opportunity to reflect on the past. It gave me the tools to start breaking down experiences I’ve had to understand how they’ve shaped me into who I am today.

Through that time I found a common theme.

When I’m outside I find a connection with myself. I’m able to reset, relax and recharge - it helps me move through life and find solitude. Life will always be a rollercoaster so it’s important to understand how to respond to it rather than react to it. This trip was a perfect example of those moments I look for when I go outside.

Today we will dive into how nature can help us heal.

We head out, but first…

My planning process starts with coffee or a hot tea. Studies have shown, having a warm beverage provides a sense of comfort, giving the brain a chance to slow down.

A big barrier to going outside is motivation. Trust me, this first step feels the hardest!

Depression, anxiety, or loneliness can make that motivation even harder.

Covid has shifted our social outlets, impacting our mental health. Right now, the safest way to socialize is outside. The winter season is a time for us to hibernate, but we’ve been hunkered down all year. Humans are social creatures and I think it’s safe to say we’re seeking that social normalcy that we’ve been deprived from since the pandemic.

Now more then ever is a good time to plan your next outdoor adventure to rejuvenate. My hope is that this story can act as a guide to help plan that journey for yourself.

Planning - this is the first step in the adventure process! This is one of my favorite parts of the process because it gives me something to look forward to which is usually getting out of the city. When we plan, we create space to fully immerse while we’re out. Therefore, gaining the maximum benefits nature can provide for mental health.

Adventure Discussion Topics:

Getting on the same page relieves stress and anxiety.

• Communicate a rough outline of the day

• Check the weather and trail status

• Note any medical concerns

• Ask about any needs for the day

• Write a gear list

• Talk about COVID

• Wear a mask, bring hand sanitizer, drive separately, keep your distance

• Do not travel if you feel sick

Getting to the Trailhead

I kept telling myself that I wasn’t ready to be cold and soaked all day as the rain beat against my windshield. No blue sky in sight.

Turns out when you trust yourself, there can be some amazing rewards.

We got to the trailhead the mood immediately changed. I wasn’t expecting it, but it just stopped raining and the temperature was perfect.

The fog rolled over the Columbia River and Douglas-firs. It was a quiet, brisk morning and the fall colours were cascading into the forest. All we could smell was the fresh air and rain.

We were ready to get movin’!

Being Prepared - Keys to a Successful Trip

Being ready in a new (or familiar) environment helps make us feel more comfortable.

Quick Tips on preparedness:

• Bring a map or take a photo of it at the Trailhead

• Have lots of water and snacks

• Carry a headlamp or flashlight

• Tell someone where you're going and when you’ll be back

I’ll tell you a little story…

One of the most vivid memories I have was when I didn’t have proper rain gear during an 8 mile backpacking trip. It down poured the whole time - I was soaked, very cold and grumpy. The trail was covered in mud and fallen trees which slowed us down. When we got to the campsite I was experiencing mild hypothermia. I put on my dry layers and was fine after warming back up, but let me tell you…that was a humbling moment.

Not having an adequate jacket impacted how I felt on the trail in that moment. I was distracted from feeling uncomfortable that I hardly remember the highlights getting there. That small detail could have led me into a more dangerous situation. In the end the trip ended so well, but I learned quickly never to do that again!

Having the Right Gear:

• Gear provides safety

• Lots of layers - no cotton!

• Bring appropriate footwear

• Rain gear, rain gear, rain gear

When we don’t prepare, we can get overwhelmed quickly and be distracted from our original goals of playing outside.

Go check out my blog on Leave No Trace to get you started on the right track

The Importance of Play

Play is a survival tool in all animals and socializing is how we function, not having play or social time can negatively impact us. Making time to play has been proven to uplift our mood, boost creativity and focus. Play does not have a specific role, but it sets off reward signals to the brain. These signals happen when a chemical called dopamine is released. Dopamine is a neutrotrasmitter that releases feelings of pleasure.

We’re so used to constatnly being on-screen. Looking at the landscapes, smelling the air, feeling the raindrops…that is the reward.

I asked my friend Brooke how the outdoors impacts her mental health…this is what she said

“The outdoors has provided my mind a sense of clarity, connection and purpose to the world. Many scientific studies support this; even a simple act of looking at the leaves while walking under a canopy of trees can release positive signals to the brain. I also lean into meditation practices as this also improves my mental health”

Onward and Upward

These views though

Did you know…

Vitamin D is essential for our wellbeing. It helps us absorb calcium and reduces inflammation. 90% of Vitamin D we absorb is from natural exposure to sunlight.

Moving the Body Helps the Brain

Not only does being outside support the brain health, but also the body. Being active is also a stimulator to the brain that releases Dopamine! This could be ANY movement: dancing, walking, stretching, hiking, biking, and the list goes on. The connection between our bodies and brain is powerful.

If only the brain could force the body just do it when it needs it. This is another one that can be difficult to get motivated to do. Truth is, our bodies need to be active every day to stay strong and healthy. I could confidently say 100% of the time I feel better after moving my body. Of course this is easier said then done, but when I make time to move my body I feel better than when I’m stagnant.

When we work out bodies, our heart rate increases. This causes an increase in blood flow to the brain, exposing it to more oxygen and nutrients.

Studies have shown that when we are outside, physical exercise feels easier. So more the reason to get out and try it!

Mindset is Everything

Mindset is a belief that you can choose.

I’m not here to tell you to be, feel, or act a certain way. I always encourage expressing all emotions whether that be laughing or crying…they both benefits the brain.

The pandemic has devastated most and it’s tested our abilities to adapt. It’s very normal to feel mad, sad, tired and scared. Mindset is important because when things change, we have a choice to how we adapt to something new.

There’s a difference between a fixed mindset and a growth mindset. These are in reference to how we learn, but it can apply everything.

A fixed mindset is believing ones intellegence is static. A growth mindset is believing that intelligence is developed. You have the choice to control which you believe.

How have you coped with life during COVID?

“Strategies I use to cope is to not dwell on the situation, allow myself to be happy over anything no matter how small or simple, and give myself something to look forward to. This time will end and even at this time, I want to make the most of my life.”

-Brooke

I asked Brooke this question when I was thinking of better ways to cope during Covid. She reminded me that we’re in control of how we think. It’s not always easy, but it is possible.

Landing Where You’re At

When we connect back to our roots, we connect back to ourselves.

Nature helps us heal.

You don’t need to go on an epic adventure to find these sparks of goodness. Even going on a little walk in the neighbourhood for 10-15 minutes can give your brain and body a boost!

. As we still navigate the pandemic, I hope this has given you encouragement to take time for yourself, to go move your body and play. Again, the first step is motivation and that is the hardest part. During this winter season I’ve found that focusing on my health helps me through out the day to day.

Share this with someone you love that you think would enjoy, need, or love this little read.

Thank you for tuining in.

Safe Adventuring!

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