Walk and Talk Therapy: A Breath of Fresh Air for Your Mental Health

What is Walk and Talk Therapy?

Walk and talk therapy, as the name suggests, takes therapy outdoors while walking. It is both a mindfulness-based and an eco, or type of nature, therapy. Instead of the traditional face-to-face interaction in an office setting, clients and therapists engage in conversation while strolling through parks, nature trails, or other outdoor areas. This approach seamlessly combines physical activity with the therapeutic process, providing a holistic experience for clients who want to try something new.

What are the Benefits of Walk And Talk Therapy?

Walk and Talk Therapy is especially helpful for reducing anxiety and depression symptoms. It can help reduce ruminations and intrusive thoughts, help clients regulate their moods, and even improve sleep. But let’s break down the benefits a bit more . . .

Physical Movement and Mental Health:

• Incorporating physical activity into therapy has numerous benefits. Exercise is known to release endorphins, the body's natural mood enhancers, which can help alleviate symptoms of anxiety and depression. Moreover, the rhythmic movement of walking can be meditative, promoting relaxation and reducing stress levels. Engaging in regular movement can increase your stamina and strength and improve the way you feel about your body and yourself. It increases blood flow and can leave you feeling more energized. 

Connection with Nature:

• Spending time in natural surroundings has been linked to improved mental health. Walk and talk therapy allows clients to immerse themselves in the beauty of nature, fostering a sense of tranquility and connection with the environment. Nature has a calming effect on the mind and can enhance the therapeutic session. For some clients, being outdoors is a spiritual and grounding experience. 

Enhanced Creativity and Problem-Solving:

• Walking can stimulate creative thinking. The change in environment and increased oxygen intake during outdoor walks can enhance cognitive function, making it easier for clients to explore new perspectives and find solutions to challenges they may be facing.

Reduced Stigma and Increased Comfort:

• Walk and talk therapy breaks away from the traditional office setting, which can be intimidating for some individuals. The outdoor environment promotes a more casual and relaxed atmosphere, reducing the perceived stigma associated with seeking therapy. This increased comfort can lead to more open and honest communication.

Symbolism and Movement:

• The physical act of walking can symbolize progress and forward movement in one's life. As clients move through the therapy session, it can become a metaphor for their personal journey and growth. This symbolism can be empowering and motivating for individuals working on becoming unstuck.

Is Walk and Talk about Exercise or Hiking?

No, walk-and-talk involves easy-going movement in nature. While we may go on hiking trails, we pick easy, fairly level paths. The focus is still on processing your emotions and experiences. Walk-and-talk experiences are geared towards the client’s comfort, and the therapist follows their lead. Our aim is not to sweat, to lose weight, or to bulk up. And our walks are not about any destination; in true cliche fashion, it’s about the journey.

What Does an Actual Walk and Talk Session Look Like? 

We agree ahead of time at a meet-up spot and a path for us to walk. This could be at a park, a paved path, a hiking trail, or literally any outdoors walking area. We walk side-by-side and talk just as we would in any other therapy session. There is also space for mindfully noticing the environment and your movement, which can help ground you in emotionally difficult moments. We can also pause and sit, as needed. I find these sessions feel like they go by much faster than office sessions, and clients typically leave feeling looser and less stressed. 

What About Privacy?

Walk-and-talk therapy does mean I cannot guarantee confidentiality the same I would in an office or telehealth setting. While I will continue to hold everything you tell me in confidence, there is always the chance of someone overhearing - (though most people we may cross paths with usually are in their own conversation or wearing headphones and they don’t tend to linger nearby). Your comfort with that possibility should inform your decision on whether or not this type of therapy is right for you. 

So . . .

While this type of therapy may not be for everyone, if you are interested and remain open-minded, you can give it a go and hopefully reap its many benefits. Walk and Talk can teach you how to put healthy habits into practice, like exercising and enjoying nature. No matter what your fitness level or therapeutic needs are at each session, your therapist will always be interested in your feedback and preferences. I believe therapy is a collaborative, client-led experience, and I bring that approach into my walk and talk sessions. 

You might not always be in the mood to walk and talk, and that’s okay! You don’t have to walk and talk for every session - maybe there is poor weather, or you have low energy, or you want to discuss something that you definitely don’t want anyone possibly overhearing. It is always your choice. Most clients do these sessions in addition to their virtual sessions. 

I conduct Walk and Talk Therapy sessions in West Cobb County, Georgia. 

If you are interested in trying Walk and Talk and have more questions, reach out to me at mmalone@rosebudpsychotherapy.com.