IN THIS POST:
PHYSICAL SIDE OF PTSD | THE RESEARCH | OUR HOME LANDSCAPE | PRACTICAL CONSIDERATIONS | LOCAL SPOTS
For a young person living with post-traumatic stress, the world can feel like a series of triggers waiting to happen. A slammed door, a raised voice, or a crowded hallway can each send the nervous system into fight, flight, or freeze before the conscious mind has caught up. One of the most accessible tools happens to be right outside the door here on the North Coast: the redwood forests, the Pacific coast, and the peaks of the Bald Hills and Trinity range. A growing body of research suggests that time in these environments does more than offer an outdoor adventure. It can support the kind of nervous system regulation that trauma recovery depends on.
The Physical Side of PTSD
PTSD is often discussed as a psychological condition, but its effects are also physiological. Trauma survivors, especially youth whose brains and stress-response systems are still developing, frequently live in a state of chronic hypervigilance. Research on the neurobiology of trauma describes an amygdala (the brain’s threat-detection center) that stays on high alert, while the prefrontal cortex, responsible for reasoning and emotional regulation, becomes harder to access under stress.1
Research finding
Van der Kolk’s research shows us that talking a young person out of a fear response rarely works in the moment. Shifting their physical state first, calming the body so the mind can follow, can work faster. This is one reason nature-based approaches have earned a place alongside more traditional therapeutic tools.
The Research Behind Nature as a Regulating Force
Decades of environmental psychology research point in a similar direction. In a now-classic study, Roger Ulrich and colleagues found that after a stressful experience, participants who viewed natural scenes showed faster recovery in blood pressure, heart rate, and self-reported stress than those who viewed urban scenes.2 Around the same period, Rachel and Stephen Kaplan proposed attention restoration theory, which describes how natural environments allow the brain’s directed-attention systems, the ones depleted by hypervigilance and constant scanning for threat, to rest and recover.3
Research on “forest bathing,” or shinrin-yoku, has measured lower cortisol, blood pressure, and pulse rates after time spent in forested settings compared with urban walks.4 Research on “blue space,” meaning coastal and other water environments, has found associations between proximity to water and reduced depression and improved wellbeing.5
For trauma specifically, polyvagal theory, developed by researcher Stephen Porges, offers a framework that many trauma clinicians use to understand how the nervous system responds to cues of safety and threat.6 Some elements of the theory remain debated among researchers, but its broader principle, that sensory input such as calming natural sounds can support a shift toward a more regulated physiological state, fits with the wider body of nature and stress research.
This may help explain why wilderness and adventure therapy programs have shown measurable benefits for at-risk and traumatized adolescents. A meta-analysis of adventure therapy outcomes found small to medium positive effects across measures including self-esteem, locus of control, behavior, and clinical symptoms, with many of these gains retained at follow-up.7
FORESTS
The redwood groves along Bald Hills Road create an environment of scale and stillness. Standing among trees that are centuries old can produce what researchers call an “awe response.” One study found that people who experienced more awe had lower levels of a biological marker linked to inflammation, suggesting a measurable connection between this kind of experience and the body’s stress response.8 For young people whose trauma has made the world feel unsafe and overwhelming, this shift in perspective, combined with the forest’s filtered light, cooler temperatures, and relative quiet, creates a low-stimulation setting that matters for young people whose sensory systems can often be overloaded.
COASTAL AREAS
Spending time at the ocean offers a different kind of regulation. The rhythmic sound of waves has a naturally calming quality, and the wide horizon line can counteract the closed-in feeling that often accompanies anxiety and hypervigilance. Beach environments also tend to invite movement, whether that’s walking, collecting shells, or throwing rocks into the water, providing a physical outlet for stress.
RIVERS
The rivers and creeks that run through this landscape offer another option close to home. A 2022 study that tracked people’s mental wellbeing throughout the day found that visiting rivers and canals was linked to a measurable boost in wellbeing, one that lasted even after the visit ended.9 A quiet riverbank can offer some of the same sensory benefits as the coast, the sound of moving water, open sightlines, and a slower pace, often with less crowding and easier access.
HIKES
A hike up Trinidad Head or along one of the trails off Bald Hills Road introduces an element of structured challenge. For older youth especially, a hike with a clear destination, manageable difficulty, and a sense of accomplishment at the end can help rebuild a felt sense of competence and control, qualities that trauma often erodes. The physical exertion also helps the body process stress hormones in a way that sitting still cannot. For a bigger change of scenery, even a drive inland toward the Trinity range can be worth the trip.
Practical Considerations for Parents, Educators, and Social Workers
Nature-based activities pair well with clinical treatment and can strengthen the work being done there. A few things matter when bringing these activities into a young person’s routine.
- Predictability matters more than novelty. A familiar trail or beach, visited regularly, can become an anchor: a place the young person learns to associate with safety over time. Repeated exposure to the same calming environment tends to build regulation skills more reliably than a single dramatic outing.
- Choice and pacing should stay with the young person wherever possible. Trauma often involves a loss of control, so even small decisions, such as which trail to take, how long to stay, or whether to walk ahead or behind, can help restore a sense of agency.
- Sensory grounding works well outdoors. Simple exercises like naming five things you can see, four things you can hear, and three things you can touch translate naturally to a forest or beach setting, where the sensory input is rich but gentle.
- Weather and crowding are worth planning around. A trail that feels open and calming on a quiet weekday morning can feel overwhelming if it’s crowded, loud, or unexpectedly cold. Flexibility and planning go a long way toward making the experience feel safe and predictable.
Making the most of time outdoors
For families, classrooms, and caseloads across this region, time outdoors is often already part of the routine, and a growing body of research suggests it can do more than it might seem. Bringing a little more intention to that time, especially during periods of transition or high stress, can turn a walk along the coast or an afternoon among the redwoods into part of a young person’s path toward feeling safe in their body.
Humboldt County Outdoor Locations
FORESTS
Redwood National and State Parks — Home to some of the tallest trees on earth, with trails ranging from easy grove walks to multi-day wilderness hikes. The sheer scale of the forest creates the kind of awe-inducing environment linked in research to reduced inflammation and stress. nps.gov/redw
Prairie Creek Redwoods State Park and Fern Canyon — Ancient redwood groves accessible along the Newton B. Drury Scenic Parkway, with Fern Canyon offering a one-mile loop through sheer walls covered in five-finger ferns. Roosevelt elk are often seen in the meadows. parks.ca.gov/?page_id=415
Humboldt Redwoods State Park and Avenue of the Giants — A 31-mile scenic route through 51,000 acres of redwood groves, including the Rockefeller Forest, one of the largest remaining old-growth redwood forests in the world. The Bull Creek Flats trail offers a flat, immersive walk among giants. parks.ca.gov/?page_id=425
Arcata Community Forest — Miles of quiet, shaded trails make this one of the most accessible daily nature experiences in the county. cityofarcata.org/315/Community-Forest
McKay Community Forest — The growing trail network offers hiking, mountain biking, and quiet forest walking near Myrtletown and Cutten. humboldtgov.org/1808/McKay-Community-Forest
Lady Bird Johnson Grove — A one-mile loop through old-growth redwoods, elevated boardwalk sections make it accessible. On the way up Bald Hills Road are several other hikes as well. nps.gov/redw/planyourvisit/ladybirdjohnsongrove.htm
Richardson Grove State Park — Located seven miles south of Garberville on Highway 101, Richardson Grove has over nine miles of hiking trails along the South Fork of the Eel River, parks.ca.gov/?page_id=421
Sinkyone Wilderness State Park — A rugged and largely undeveloped stretch of coastal wilderness on the Lost Coast, accessible from Garberville via Briceland Road. The landscape includes old-growth forests, sea cliffs, black sand beaches, and complete quiet. Suitable for those able to take a winding dirt road to get there. parks.ca.gov/?page_id=429
COASTAL AREAS
Sue-meg State Park (formerly Patrick’s Point) —< A two-mile Rim Trail offering ocean views, sea lion and whale watching, tide pools, and access to Agate Beach. parks.ca.gov/?page_id=30927
Trinidad State Beach and Trinidad Head Trail — Consistently rated among the most scenic spots on the North Coast. parks.ca.gov/?page_id=421
Lost Coast Trail and King Range National Conservation Area — The full trail spans 25 miles but shorter day hike segments are accessible. The combination of ocean, black sand beaches, and rugged terrain offers deep immersion in wild blue space. blm.gov/visit/lost-coast-trail
Gold Bluffs Beach — A stretch of wild, windswept beach inside Prairie Creek Redwoods State Park, backed by bluffs and bordered by forest. Access road also leads to Fern Canyon. nps.gov/redw/planyourvisit/goldbluffsbeach.htm
Centerville Beach County Park — Five miles west of Ferndale on Centerville Road, this nine-mile stretch of wild, unsupervised beach sits at the northern edge of the Lost Coast. Dogs and horses are welcome.humboldtgov.org/facilities/facility/details/Centerville-County-Park-and-Beach-3
Freshwater Lagoon Beach — A mile and a half south of Orick, Highway 101 runs directly along the top of a sand spit with Freshwater Lagoon on one side and the open Pacific on the other. Parking is easy and immediate, which makes this one of the most effortlessly accessible beaches on the coast. nps.gov/places/freshwaterlagoon.htm
Big Lagoon County Park — Seven miles north of Trinidad, a three-mile-long coastal lagoon is separated from the Pacific Ocean by a narrow sand spit, creating two entirely different water experiences in the same place. The ocean can be dangerous here so use caution when visiting. humboldtgov.org/facilities/facility/details/Big-Lagoon-County-Park-1
Stone Lagoon, Humboldt Lagoons State Park — Stone Lagoon sits forty miles north of Eureka along Highway 101, separated from the Pacific Ocean by a narrow sand spit. The lagoon is calm, protected, and quiet. Kayaking and paddleboarding are the primary activities. The wildlife here is varied: Roosevelt elk, river otters, osprey and great blue heron. The California Coastal Trail runs along the sand spit between the lagoon and the ocean. The spit is often breached by ocean waves during the rainy season and at high tide, making the trail impassable and unsafe. California State Parks recommends calling ahead to confirm conditions before visiting: (707) 677-3570. There is a lot to enjoy at Stone Lagoon without visiting the Trail. parks.ca.gov/?page_id=416
RIVERS AND SWIMMING HOLES
Mad River Beach County Park — Driftwood-strewn beach, river access, and open sky make this a good spot for walking, sitting near water, and unwinding without any hiking required. humboldtgov.org/1510/Mad-River-Beach-County-Park
Mad River at Hatchery Road, Blue Lake — Sandy beaches on both sides of the bridge, a deep swimming channel, and a flat levee walk along the riverbank. The nearby Mad River Fish Hatchery adds a peaceful, educational element to a visit. wildlife.ca.gov/Fishing/Hatcheries/Mad-River
Eel River Swimming Holes at Miranda — Lansdale Bar / Green Goose along the Avenue of the Giants offers a deep swimming hole, flat rocks for resting, and shallow water for wading Multiple other swimming access points run along the South Fork throughout Humboldt Redwoods State Park, including Leatherwood Bar and Eagle Point near the Hidden Springs Campground. parks.ca.gov/?page_id=425
Trinity River at Willow Creek — The Kimtu access point and Devil’s Elbow are popular local swimming spots along the river, which is warm and sunny in summer. Fishing, kayaking, and quiet riverside sitting are also available. visithumboldt.com/willow-creek
Benbow State Recreation Area — Just north of Richardson Grove in the Benbow Valley, this 1,200-acre park sits alongside the South Fork of the Eel River and offers gravel swimming beaches, riverside picnic areas, nine miles of hiking trails, and seasonal camping. parks.ca.gov/?page_id=424
WILDLIFE VIEWING
Russ Park — A 105-acre nature preserve and bird sanctuary at the southern edge of Ferndale, just minutes from Main Street. Several miles of well-maintained trails climb through the closed-canopy forest to Zipporah Pond and viewpoints overlooking the Eel River Valley and the Victorian rooftops of Ferndale below. Over 60 bird species have been identified here. Leashed dogs welcome. ci.ferndale.ca.us/city-of-ferndale-facilities/russ-park
Table Bluff County Park and Eel River Wildlife Area — Located southwest of Loleta via Hookton Road and Table Bluff Road, this remote stretch of coastline offers four miles of wild beach between the mouth of Humboldt Bay and the Eel River. Birdwatching, walking, horseback riding, and quiet sitting near water are all available here. californiabeaches.com/beach/eel-river-wildlife-area
Cannibal Island Road and Crab County Park — Cannibal Island Road west of Loleta follows the edge of the Eel River estuary through open farmland and tidal slough habitat before ending at Crab County Park at the mouth of the Eel River. The birding is excellent year-round and river otters move through the tidal channels. The road itself is a quiet, flat walk or drive with wide views across the floodplain. Crab County Park at the end offers river beach access, tidal flat views, and a put-in for kayaking and canoeing on the estuary. humboldtgov.org/facilities/facility/details/Crab-County-Park-14
Humboldt Bay National Wildlife Refuge — 4,000 acres of wetland habitat on Humboldt Bay, walking trails offer views of open water, mudflats, wildlife and surrounding hills. fws.gov/refuge/humboldt-bay
Accessible and Low-Barrier Outdoor Spaces 
Eureka Waterfront Trail — A 6.5-mile paved multi-use trail running along Humboldt Bay from Old Town Eureka south to the Elk River estuary. The trail passes through coastal willow habitat, salt marsh, and bay shoreline, with interpretive signs on natural and cultural history along the way. Flat and fully accessible. eurekaca.gov/220/Eureka-Waterfront-Trail
Elk River Trail, Headwaters Forest Reserve — A paved, wheelchair-accessible trail through the South Fork Elk River corridor in the 7,472-acre Headwaters Forest Reserve, about six miles southeast of Eureka off Highway 101. The first mile is fully paved and flat, following the river through second-growth redwoods with interpretive signs along the way, including the remains of Falk, a historic mill town reclaimed by the forest after the mill closed in 1937. The trail continues for three miles on gentle terrain suitable for hiking and biking, and for experienced hikers extends another two and a half miles to a small old-growth redwood grove. Dogs and bikes are welcome on the first three miles. Restrooms and picnic tables are available at the trailhead. blm.gov/visit/headwaters-forest-reserve
Ma-le’l Dunes, Samoa Peninsula — A 937-acre coastal dune system on the Samoa Peninsula, just across the bay from Eureka, designated a National Natural Landmark for its outstanding dune ecosystem. Short, easy trails wind through towering dunes, forested dune ridges, and tidal slough habitat, opening onto a broad Pacific beach. The south unit welcomes dogs and horses; the north unit is pedestrian only and offers more solitude. Access is from Highway 255 on the Samoa Peninsula via Young Lane. blm.gov/visit/ma-lel-dunes-cma
Humboldt Botanical Garden — Over 40 acres of cultivated native plant gardens, meadows, and forest paths south of Eureka. A gentler, more structured nature experience well suited to those who find wilder environments overwhelming. hbgf.org
Sequoia Park — A small old-growth redwood grove in the heart of Eureka, adjacent to a free zoo and picnic areas. One of the most accessible old-growth redwood experiences in the county, requiring no hiking or driving. ci.eureka.ca.gov/depts/cs/parks_recreation/sequoia_park.asp
Arcata Marsh and Wildlife Sanctuary — 307 acres of freshwater marsh, tidal slough, mudflats, and open water at the edge of Humboldt Bay. Five miles of flat, accessible trails. Home to over 300 species of birds and mammals including river otters, gray foxes, and bobcats. cityofarcata.org/340/Arcata-Marsh-Wildlife-Sanctuary
Sources
1. van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
2. Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201–230. sciencedirect.com
3. Kaplan, R., & Kaplan, S. (1989). The Experience of Nature: A Psychological Perspective. Cambridge University Press.
4. Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18–26. pmc.ncbi.nlm.nih.gov
5. Dempsey, S., Devine, M. T., Gillespie, T., Lyons, S., & Nolan, A. (2018). Coastal blue space and depression in older adults. Health & Place, 54, 110–117. sciencedirect.com
6. Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. Norton. pmc.ncbi.nlm.nih.gov
7. Bowen, D. J., & Neill, J. T. (2013). A meta-analysis of adventure therapy outcomes and moderators. The Open Psychology Journal, 6, 28–53. ncbi.nlm.nih.gov
8. Stellar, J. E., John-Henderson, N., Anderson, C. L., Gordon, A. M., McNeil, G. D., & Keltner, D. (2015). Positive affect and markers of inflammation: Discrete positive emotions predict lower levels of inflammatory cytokines. Emotion, 15(2), 129–133. doi.org
9. Bergou, N., Hammoud, R., Smythe, M., Gibbons, J., Davidson, N., Tognin, S., Reeves, G., Shepherd, J., & Mechelli, A. (2022). The mental health benefits of visiting canals and rivers: An ecological momentary assessment study. PLOS ONE, 17(8), e0271306. pmc.ncbi.nlm.nih.gov
