Walk and Talk therapy may at first seem a radical alternative to room, phone or online therapy. However, therapist and client simply walk together, conducting their therapy session outdoors. This can give a sense of moving forward together. Moving, physically and mentally, can feel freer than in traditional room-based spaces, helping with feelings of ‘stuckness’ or giving a sense of expanding when difficult emotions make us feel small. This article aims to answer the question, ‘what is walk and talk therapy?’
Oubaitori: (n) the Japanese idea that people, like flowers, bloom in their own time and in their own individual ways.
Benefits of Walk and Talk
Exercise
We often forget that we are from nature, with an instinctive tendency, and a deep need, to be soothed and supported by greenery, fresh air, chirping birds, wind sounds and trees swaying. Many studies 1 show that exercise boosts our mood. Endorphins, our body’s natural feel-good hormones are released when we are exercising and when we are in nature.
Birdsong
So, why are many of us so relaxed and delighted by birdsong? A 2022 study2 found that birdsong is effective in improving mood by reducing depression and anxiety symptoms. Animals have been observed3 responding to the alarm calls of birds, signalling that there is a predator threatening them. Hearing birds singing peacefully signals that they have not perceived a threat, and if birds are silent, it creates a natural eeriness, and we may sense they are staying quiet for safety.
Side-by-side
Walking next to a therapist lessens eye contact between the therapist and client which can be a relief for many people, especially neurodivergent clients. Think about those deep conversations had when you are sitting beside someone on a long car journey, facing in the same direction can make it easier to tackle certain feelings and subjects.
Sensory
Being outside offers a natural grounding, which can be hard to find indoors. Nature is infinitely flexible in its ability to support your needs. For example, some days, you may need a period of stillness, on other days a brisk walk or a ‘stomp’. Walk and talk sessions easily access these opportunities to express and fulfill these needs.
Breath
Fresh air inspires us to breathe deeply, which we often forget to do, especially in times of stress. We breathe more fully and naturally when walking, expanding our lungs and restoring our bodies and minds. If you are comfortable, we may pause for some guided deep breathing which can be calming and healing, and a tool to use in daily life for resetting or grounding.
These seemingly small things encourage natural processing of thoughts and emotions as they arise, and we learn unique ways to support and nurture our wellbeing, by simply being in nature. Often the benefits are indefinable, we just feel better outside.
How will it work?
Before we Walk and Talk, we will get to know one another during some indoor therapy sessions. Here we can We discuss and agree how we plan to approach situations during the walk such as: encountering other people or animals, arising emotions, rest breaks as well as address any other concerns or queries you may have.
I will check practical things with you, such as whether you have known allergies to anything likely to be in the walking environment and take a next of kin contact – this person would only be contacted in an emergency.
As with indoor therapy it is important you are comfortable with everything Walk and Talk has to offer. On walk days, we will meet at and return to the same point at the end of each Walk and Talk session. The session will last approximately fifty minutes.
What about the weather?
I am happy to walk in most weathers – except torrential rain or knee-deep snow! I will discuss with you and be guided by what you are comfortable with.
We won’t be trekking up mountains – don’t worry – just on walking paths, so no specialist walking gear is required. However, this is the UK and we know the weather can change in an instant, so a waterproof jacket with a hood and suitable walking shoes/ trainers are advisable.
What about confidentiality?
The usual counselling boundaries still apply as we will have discussed in the therapy room, so confidentiality is still of the highest importance. As we will be in a public space, we will discuss beforehand what to do if external factors arise, such as passing close to, or being seen by other people.
Is Walk and Talk therapy covered by insurance?
I am fully insured to undertake Walk and Talk sessions.
Do please contact me if you still have questions about what is covered in a walk and talk therapy session. Rest assured I always aim to tailor the session to the individual and their needs.
References:
- Singh B, Olds T, Curtis R, et al
Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews
British Journal of Sports Medicine 2023;57:1203-1209.
↩︎ - Stobbe, E., Sundermann, J., Ascone, L. et al. Birdsongs alleviate anxiety and paranoia in healthy participants. Sci Rep 12, 16414 (2022). https://doi.org/10.1038/s41598-022-20841-0 ↩︎
- Kenneth A. Schmidt, Eunice Lee, Richard S. Ostfeld, Kathryn Sieving, Eastern chipmunks increase their perception of predation risk in response to titmouse alarm calls, Behavioral Ecology, Volume 19, Issue 4, July-August 2008, Pages 759–763, https://doi.org/10.1093/beheco/arn034 ↩︎
