Navigating Trails and Mental Health—Through a Neurodivergent Lens

Autism, ADHD, and mental struggles don't limit wilderness adventures—they create moments for more meaningful encounters with nature and a greater sense of self.

Mackenzie Fresquez's backpacking journeys are as much mental expeditions as they are physical challenges. Her hiking career has been shaped by a powerful narrative of resilience, mental health, and personal growth. And her journey through the wilderness is marked by moments of profound self-doubt and remarkable personal triumph.

Drawn to backpacking as a path of self-discovery, Mackenzie sees the trail as a powerful metaphor for confronting her mental health challenges—transforming each step into an opportunity for personal growth. An autistic hiker who manages bouts of anxiety and ongoing ADHD in and out of the backcountry, they’ve built foundational knowledge—and continue to do the never-ending work—of managing mental health struggles in daily life and trail life.

Through therapeutic strategies, medication, and a resilient mindset, Mackenzie has learned to reframe overwhelming experiences and prove that her neurodivergence is not a limitation but a unique lens for experiencing wilderness and personal transformation.

"I'mcomfortablesharingmystorybecauseIthinkit'sreallyimportantforrepresentation."

Mental Health and the Trail

A long-time hiker, Mackenzie’s hiking career has followed a complex emotional landscape. Struggles with anxiety and self-confidence over the past decade and beyond showcase a deeply personal battle that extends far beyond the physical challenges of hiking. Her mental health journey is characterized by moments of uncertainty.

After a failed thru-hiking attempt of the Colorado Trail in 2023, Mackenzie found herself in an identity crisis—questioning her passion for backpacking. She made it 116 miles to Copper Mountain before getting off trail due to mental health challenges and overwhelming bouts of depression. "Who am I without this?" she recalls asking herself, recognizing how deeply her outdoor identity was intertwined with her sense of self.

Mackenzie admits they’re really good at psyching themself out and convincing their mind that they actually can't take on the challenge. It’s an internal dialogue that often threatens to derail her outdoor adventures.

But after facing this moment of reckoning, Mackenzie set out on a quest to take these mental hurdles on trail head-on. Through years of therapy, lots of reading, and ongoing breathwork and mindfulness practice, they’ve developed strategies to manage overthinking and anxiety on trail and home life.

“Iremembertalkingintherapyandasking,“DoIevenenjoybackpackinganymore?”ButIalsorememberthinkingtomyself,“WhoamIwithoutthis?”[Returningtothetrail]requiredreallyworkingthroughmymentalhealth.”

Power of deep breathing techniques, like focusing on the breath as a tool to calm the nervous system, helped release her anxiety, noting how her appetite returned after practicing the technique. It's become particularly helpful when the fears and uncertainty of solo camping have overwhelmed her in the backcountry.

She also manages negative thought patterns using a practice she calls "thought stopping.” The method helps question the validity of anxious thoughts, asking questions like: "Is this real? Is this true? Can I prove this is true?"

These questions become her mental anchors, helping her stay grounded when self-doubt creeps in. Medication, including Adderall, has also become a powerful and necessary tool that they use to transform seemingly impossible trail challenges into achievable goals. By taking ADHD medication, Mackenzie experiences a mental shift that helps her believe in herself, making daunting hiking obstacles feel more manageable and digestible.

"Itakemymedsbecause,whatIfoundis,forme,I'llfeellikesomethingisimpossible.Butoncethemedskickin,Ibelieveinmyselfmore.Challengesdon’tfeellikesuchaninsurmountableobstacle.Itfeelsmoredigestibleanddoable;IfeelIcandothis.”

Autism and the Trail

As an autistic hiker, Mackenzie navigates the trail with a unique identity she refuses to hide. Of course, her neurodiversity impacts her trail experiences. However, her autism on the trail isn't a limitation—it's a powerful lens for experiencing wilderness differently. She doesn't view autism as something to be "fixed," but as an integral part of her identity that brings a distinct perspective to outdoor adventures. Mackenzie explains that autism equips her with resilience, adaptability, and unique problem-solving skills. Beyond physical challenges, she says her neurodivergence transforms trail experiences into profound moments of personal growth.

Her medication for ADHD and therapeutic insights have become tools that help her navigate both trail obstacles and personal barriers. Talking openly about these experiences, she invites fellow hikers to expand their understanding of diversity—showing that the wilderness welcomes all perspectives, including neurodiversity on the trail. Every unique journey matters, and Mackenzie's story illuminates the incredible potential in our differences.

Despite the challenges her autism and ADHD may present at times, Mackenzie has found strength in her neurodiversity. Her "scientific mind," as she describes it, helps her approach challenges methodically. For example, a recent solo hike in Lost Creek Wilderness became a tangible proof of her capabilities, providing "evidence" that she can overcome her previous limitations.

A Journey of Renewal

Mackenzie’s first true moment of healing her relationship with backpacking came from hiking the Four Pass Loop with two of their closest friends in September of last year. “That's when I really believed I do indeed still love backpacking,” Mackenzie recalls of this feeling of renewal for her love of being on trail.

And this year, over Memorial Day weekend, Mackenzie completed a solo 25-26 mile loop in Lost Creek Wilderness—which became a critical moment of personal validation. The trip represented a tangible demonstration of her growing mental and physical capabilities after struggling with self-doubt and previous incomplete hiking attempts.

A person who once struggled with anxiety-ridden moments on trail and complete mental overwhelm of the unknown and fear that can spin up during a backpacking trip, Mackenzie leverages her toolkit to manage her anxiety. The hike symbolized her ability to overcome mental barriers and trust in her own capabilities, marking a pivotal moment in her ongoing journey of self-discovery and resilience.

Mackenzie's story is a testament to the transformative power of persistence, self-understanding, and mental health awareness. Her journey demonstrates that backpacking is as much about internal exploration as it is about external landscapes.

"It'sdefinitelylikearenewalofarelationship[tonature],andhopefully,it'sallupfromhere."

Their key takeaways for more inclusive trail experiences:

• Approach outdoor spaces with empathy, curiosity, and a willingness to understand diverse experiences.
• Every hiker's experience is valid, and the trail offers a powerful space for personal transformation, regardless of neurological differences
• Changing deeply ingrained mental patterns is like updating computer settings—it requires consistent effort, patience, and time to shift your default mental programming.