Mental Toughness

(a) I’ve not given it too much thought – I’d prefer to be surprised!

• Take the time to mentally prepare as well as physically.
• Minimise stress by knowing that you’re prepared – get your gear ready and be trek fit. Don’t stress about things you can’t control. 
• Research the trek itself and the country – whats the experience going to be like? What are the culture differences? Watch YouTube or read our posts on different treks around the world.
• Learn from others – ask the trekking company you’re booked with for advice. Talk to other people who have done similar treks. Ask us!

(b) A little bit, but I’m sure there’s more I could do.

• Really see yourself there – get into the headspace of what you’re about to do and how you’ll do it e.g. waking up, meals, packing up , trekking, living at high altitude, looking after health and hygiene, nighttime and sleeping etc.
• It’s easy to think about what you’re looking forward to, but don’t forget to think about the challenges you might face, or what you’ve found hard on previous treks or challenges – what will it be like and what could help you? What’s different to what you’ve done before? Hope for the best, plan for the worst.
• Get into the zone and be inspired by reading books or watching movies about other adventurers – including the more extreme adventures of mountaineers and rock climbers and how they coped with hardship and challenges in the wilderness.
• Read our post on mental toughness.
• Encourage others – set up a group Facebook page to encourage and motivate others who are going with you, communicate updates via messages, emails or social media.

(c) Yes I’ve done all I can think of, and it’s constantly in my mind.

• Give yourself plenty of time to pack before you go – it takes longer than you think to get your gear list together and optimise your packing and the weight.
• Ease yourself in – we find that flying into a different country and starting your trek the next day day can add to your stress levels. If you can make the time its worth flying in an extra day or two before you start so that you can get used to the local culture and environment, plus have plenty of time to fine tune your packing and buy any last minute things. Then once you meet up with your group and start your trek you are in a good mindset and ready to go.
• Get amongst the adventure community e.g. attend trekking presentations or events that your local trekking gear store or trekking company might hold

(a) Nope – she’ll be right mate.

• Find out what to expect from your trek company or by researching that trek – what sort of accommodation will you have e.g. huts, lodges, stand-up tents, small alpine tents if you’re high up on a mountain? Watch YouTube or read our posts on different treks around the world.
• Be prepared for basic living conditions – it can take awhile to get used to the ‘hardships’ and lack of hygiene compared with what you’re used to at home. Is there anything you can try out or experience beforehand e.g. sleeping in a tent where there is limited space to organise your things, it’s not well lit at night and not easy to move around.
• If you’re going on a long trek then try out some shorter multi-day hikes in the months leading up to it so that you can find your routine and get used to it e.g. the Routeburn Track or Milford Track in New Zealand or Three Capes Track in Australia. Work out solutions to anything that stresses you out or makes life not so enjoyable.

(b) Sort of – I’ve read the trip notes but I’m not sure if I’ve really taken it all on board.

• If the bathroom/toilet facilities en route and in camp are going to be non-existent or very basic, you’re just going to have to get used to it. Build up your leg muscles by doing squats!
• Showering – there are usually limited places to shower so it’s not uncommon to go 5-10 days without one. After the first couple of days you’ll just get used to it. You might have washing water available but in any case take lots of wet wipes as a great substitute. Have clothes for hiking and clothes for the evening so that you’re not wearing sweaty clothes all night which can give you a chill. Keep thinking – that shower you have at the end of your trek will be the best shower you ever had!!
• Also get used to the idea of wearing the same clothes for a few days without washing them – it’ll save on weight and you really don’t need clean clothes every day! Woollen t-shirts and tops are great as they don’t smell too bad after a few days of wear. Take quick-drying clothes, especially underwear, if you do want to do laundry or in the event you’re soaked with rain.
• Cold management – work out what you’ll need to keep warm during the day and also at night, especially if you really feel the cold. Layers of clothing are great as you can easily adjust to the conditions. Filling your water bottle up with boiling water makes a great hot water bottle at nighttime.
• Have a few home comforts e.g. your favourite snacks from home, or foot powder – at the end of a long day it’s a luxury to clean your aching feet and then sprinkle foot powder on – your feet will thank you for it! 
• If you’re female – here are a few more tips for females.

(c) Yup – I’ve done this type of trek before and/or I’m aware of what to expect.

• What could you potentially enhance? e.g. better lighting to make finding your gear in a poorly lit tent, update your music playlists, podcasts and e-books
• Stay healthy – there’s nothing worse than being unwell when you’re away from home, and especially when you know you’ve got to wake up and continue trekking the next day. So do what you can to prevent illness e.g. drinking bottled/boiled water, using hand sanitiser, eating well-cooked food. If starting from Kathmandu, wear a buff or scarf over your mouth if you’re walking around the streets prior to your trek due to help prevent illness  due to the dust pollution.
• The people dynamics of your team is also important in making your trek enjoyable – think about how you’ll handle different types of people in your group

(a) No – I need to check what altitudes I’ll be trekking to, and scrub up on what I need to know.

• Find out from your trekking itinerary what altitudes you’ll be trekking to.
• If you’re trekking at altitudes of 2500m+ (8000ft+) then build your knowledge about high altitude – what it is, how it can affect you, how to trek at high altitude. Learn as much as you can about Acute Mountain Sickness (AMS) so that you know what it is, how to take precautions, the symptoms and what to do. If you’re on a self-guided trek or trekking alone then this is even more critical to your survival. Read our High Altitude Trekking Tips.
• However don’t let it put you off your trek either – by being armed with the right information and support you can ensure your trek is an enjoyable one.

(b) Not sure – I should probably find out more.

• Read our High Altitude Trekking Tips on and learn from our experiences of trekking in the Himalayas. 
• There are many online resources that are worth reading on high altitude such as posts from the Himalayan Rescue Association (himalayanrescue.org) or this one on Understanding Altitude by Expedition Base.
• If you’re on a guided trek then ensure your trekking company or guide is well experienced and reputable in managing trekkers at high altitude – what information information do they provide you? How many rest/acclimatisation days have they built into the itinerary? What do they recommend to both prevent and also treat symptoms of altitude sickness? What emergency equipment do they have e.g. hyperbaric (Gamow) bags?
• Consult your doctor before you go, so that they can recommend anything specific to help your own situation. You should also ask about how you might be impacted by any medications you might take for high altitude while trekking. For example – could you be allergic to any medication? If you’re already on other medication, would it have any impact on that or should you take different medications at different times of day so that they don’t react or impact each other?
• Check your travel insurance with reference to high altitude – some companies may not insure you over certain altitudes, or not for certain activities. Most trekking companies will ask that you have insurance to cover medical evacuations. Yes we’ve experienced a medevac – read our post about Mera Peak – when things don’t go to plan.

(c) Yes – I know what to expect from reading about it, talking to others or from past experience.

• Read our High Altitude Trekking Tips on to refresh your memory and ensure you’re well prepared.

(a) Huh what systems? I’ll figure it out as I go.

• One big difference between a trek and a sightseeing holiday is that it pays not to assume that you’ll just figure things out along the way. Once you’re out in the wilderness it’s too late. Life is very basic and you’re focused on surviving – trekking, eating and sleeping – especially at altitude. You don’t want the added stress of working things out once you’re on the trail, or realising that you really need something extra.
• Think about what you’ll be doing throughout each day and what’s going to be important e.g. getting up and ready for breakfast on time, having your gear packed and ready to go, going to the bathroom/toilet etc. Then think about how you’ll do it.

(b) Getting there – there are possibly a few things I should think through or practice.

• Create your own systems e.g. how you’ll organise your gear so that its easy to find – both in your daypack as well as in your accommodation.
• Mornings – how will you decide what to wear and access it easily – or can you organise it the night before? 
• Washing – how will you wash yourself, and optionally – your clothes?
• Evenings – have your clothes organised and nearby in case you need to get up in the night
• Technology such as mobile phones, cameras, Go-Pro’s – do they have a good waterproof case? Do you need them on a lanyard around your neck or wrist? Whats the best way to have them easily accessible while you’re hiking? Will you need to put your technology and batteries inside your sleeping bag with you each night so that the cold temperature doesn’t run the batteries down?
• In the freezing cold – will you need to work out how to get your water bottle or snacks while your gloves are still on? Will your water bladder pipe freeze, in which case which water bottle will you use? Will you need to store water in a bottle inside your jacket to prevent it freezing?

(c) All sorted – been there and done it all before.

• Doublecheck – is there anything different about this trek that you need to think about, compared with others you’ve been on?
• Are there any systems you’ve used in the past which need refining or need new solutions? There are plenty of online sites with good ideas for solutions.

(a) Could be an issue – either I haven’t really thought about it or I know I react badly when things go wrong.

• Be aware of the importance of resilience – the ability to bounce back – when you’re in unusual, uncomfortable or difficult circumstances in the wilderness. How you react and cope could mean the difference between a successful and enjoyable trek and a bad experience. Not just for yourself but for others too.
• How well do you cope with hardship? Are you adaptable?
• How well do you relate to or help others when things go wrong?
• How well do deal with change? On a trek or in the mountains, plans can change at a moments notice depending on the weather. Even if the trek is not impacted, you might be delayed and miss your flight home. So have a plan in place in case you need to change your itinerary.
• What might you need to work on to help you manage? e.g. calmness, adaptability, flexibility, steeliness, resolve, a positive attitude?

(b) Not entirely sure – I’ve coped with challenges before but not sure what I’ll need for this trek.

• Do your research – read up on others’ experiences on the trek – what challenges did they have? How would you cope in those situations? Check out our Mera Peak trek for an example of when things don’t go to plan!
• What challenging situations can you draw on from your experience that might be useful?
• Think of strategies you can use to cope if things go wrong – hope for the best but plan for the worst.
• When things get tough what motivates you to keep going? How can you encourage others and help them too?
• If you’re going with family or friends then discuss how you can motivate and support each other in challenging situations
• In addition to coping at the time of an event, don’t forget that certain things have a lasting impact which is a real mental challenge to get over. For example if you can’t complete your trek (like our Mera Peak trek) – sometimes you just have to live through it and accept it, learn from it and try again another day – the mountains will always be there.

(c) Pretty good – I’m very motivated to succeed, I’ve discussed the challenges with others, and I’ve coped with tough treks or situations before.

• Remind yourself of your ability to bounce back, and how you’ve coped with tough situations before
• Keep working on your strategies to de-stress when things go wrong – in your daily life not just for the trek. If it helps, use practices like meditation or yoga.
• Notice what stresses you out in daily life, how you react. Can you adjust how you react to become more resilient? Don’t stress about things you can’t control. See our post on mental toughness.
• Remember to look after yourself after your trek. Your body can take up to a month to recuperate after a long trek, especially one at high altitude. 
• Lastly, the good thing about treks is that you usually come back with new perspectives on life and even more resilience!!