Walking Towards Healing: Exploring the Power of Walk Talk Therapy

I have just finished trying my shoes when my client pulls into the parking spot beside me. We are both dressed in comfortable workout clothes, tennis shoes and sunscreen on. We start our fitness trackers (this will definitely count as a workout) and head out on the trail to start our therapy session. 

In our fast-paced and digitally consumed world, many of us are struggling to find balance and connection. How many countless hours do you spend at work in front of a computer screen, only to go home for more screen time or to watch your partner, children or friends consumed by their screens? More people are working from home now. Therapy sessions have moved online. School has moved online. We can download, stream or search for anything at any time. We can work around the clock or avoid work for hours on end with no one to tell us to take a break, go outside, get some exercise, talk to people. We are disconnected and numbed out on social media, video games, work, Netflix and whatever other drug of choice you fancy- food, alcohol, porn, shopping, pick a fav. 

That was bleak.

Fortunately, there's a therapeutic approach that offers a breath of fresh air—literally. For the past few years, I’ve been working with some of my therapy clients outdoors for walk-talk therapy. What is walk-talk therapy, you ask. Is that even legal? Walk-talk therapy, or sometimes referred to as ecotherapy, is a form of counseling that takes place outdoors, usually in a natural setting like a park, forest, or beach. Instead of the traditional office setting, clients and therapists engage in meaningful conversations while walking side by side. While we look like any two random people chit-chatting on a walk, this therapeutic approach embraces the healing power of nature and has numerous positive benefits on your mental, physical and spiritual well-being.

The Chemical Kick

Walking stimulates a bunch of brain chemicals that uplift your mood and create a sense of well-being. To begin, walking releases endorphins, which are the neurotransmitters responsible for feelings of pleasure and euphoria, as well as stress-reducing hormones like norepinephrine, dopamine and serotonin which can help alleviate tension, promote a more relaxed state of mind, improve mood and reduce the risk of depression. Walking helps keep the stress hormone, cortisol, regulated which prevents excessive stress and its negative impacts on your physical and mental health. Therapy and a natural high? Win-win!

Let’s Get Physical

As a certified personal trainer, I would be remiss if I did not mention the physical benefits of walk-talk therapy. Walking is a great cardiovascular exercise that improves heart health by increasing blood circulation, strengthening the heart muscle, and reducing the risk of cardiovascular diseases. It assists with weight management, improves bone health and muscle tone, as well as keeps your joints healthy, aids in digestion and regulates blood pressure and sugar. In my therapy practice, I advocate for all of my clients to make self-care a priority. I don’t mean bath bombs and main/pedis here. I mean, drink plenty of water, move your body daily, open your windows, get outside and breathe fresh air, eat nourishing, yummy food. Walking is a start.

Ground Yourself

Walking also works as a mindfulness and grounding tool to connect yourself back to the present moment. When you are struggling with a problem, feeling depressed or on your way to a panic attack, the brain can get stuck and focus on those negative feelings. If allowed, it likes to ruminate, distort and sometimes dissociate from what’s really happening. Getting out into nature and moving your body are both powerful grounding tools to get you unstuck and connect you back to the here and now. Ever better, new neural pathways are created as you associate the positive grounding effects of nature and walking. You can use this technique anytime you’re feeling distressed.

A Casual and Informal Atmosphere

So many people have mentioned how nervous they were to schedule their first therapy appointment. It can be scary and awkward as hell! But instead of staring at each other uncomfortably in an office, we can walk side by side at the lake. Many clients find it less intimidating to share their thoughts and emotions while walking next to each other without the pressure of eye contact or feeling like someone is staring at you and writing things down on a little clipboard. It’s great for some neurodivergent folx! Therapy may also carry a certain stigma; some people have been told it’s only for “crazy” people. Walk-talk therapy offers an alternative that feels less clinical and more accessible. I have found this helps people who have been hesitant to seek help in the past take steps towards better mental health.

When Is It Not Right?

I just want to note that walk-talk therapy is not for everyone. I have clients who have more limited mobility or health issues that limit physical activity. Some people feel too exposed or vulnerable to talk about their feelings and challenges so out in the open. And there is a degree of limited confidentiality; someone may overhear a portion of our conversation. So there are some challenges or times that it may be inappropriate.

It is, however, an alternative and creative approach to the traditional talk therapy model. The combination of physical activity, connection with nature, and therapeutic conversation creates a unique and transformative experience for both the client and therapist. I love it, and I’d love to hear your thoughts! Feel free to email me at rachel@burlesoncounselingandwellness.com and let me know what you think of walk-talk therapy, if you’ve tried it or tell me your concerns about it.

If you’re interested in learning more or to see if walk-talk therapy is a good fit for you, click the button below to schedule a 20-minute free consultation, and take that first step towards a healthier mind and a happier you.