Why Use Walk & Talk Therapy?

Why Use Walk and Talk Therapy?

Walk and Talk Therapy combines two of the best wellness tools: walking in nature and research-based therapy modalities. This combination can help you to improve your mood, decrease symptoms of anxiety and stress, and create an overall sense of well-being.

In my practice, I often ask my clients at the end of a session “what does your system need?” Often, the answer involves creativity, playfulness, activity, time in nature, or rest. At the same time, I know that the barriers to attaining and prioritizing these needs are real. Taking an afternoon or morning off from work once a week to enjoy the outdoors (even in seasons of ideal weather) can seem unheard of – it’s simply not part of most office cultures. Combining your time for a healthcare appointment and getting outdoors may just be the ideal solution.

In Walk and Talk therapy, you might meet your therapist at a park, or simply walk near your therapist’s office in a safe and well-lit area. As you walk, you will have the opportunity to process what normally comes up in therapy, or perhaps you might use part of that session as a mindfulness exercise.

Walk and Talk therapy is ideal for:

·         Those who want to hit two birds with one stone – therapy and gentle exercise outside

·         Those who might feel uneasy sitting face-to-face in an office setting

·         New moms with limited childcare options – simply bring the baby and stroller

·         Individuals with pain while sitting may prefer gentle walking to an office environment

·         Families with children, who want to work on mindfulness and allow increased space for movement

Some ideas for sensory mindfulness as you walk:

·         Notice how many sounds you can identify nearby, and in the distance

·         Notice how the sky changes over the hour-long walk

·         Find one plant of each color

·         What scents are present or not present?

·         Can you taste the air?

·         Notice the signs of seasons changing, and the cycles of plant and animal life.

·         Notice how your body feels, and any points of tension, discomfort, or pain. How does this change as you mindfully notice it throughout your walk?

·         Practice bodily positioning and stature changes, and see if this has any effect on your mood

Other ideas to process with your therapist as you walk:

·         Discuss what memories or feelings being in nature brings up for you

·         Notice if the motion of walking helps you to process your experiences

·         Notice how the natural changes in breathing that occur while walking affect your mood and level of distress

·         Does taking a walk with your therapist change your view on the therapeutic relationship?

·         What feels easier in this setting? What feels more difficult?

Keep in Mind:

 As you notice your surroundings with your therapist, you may find that a lot of thoughts come up at once. Keep in mind that this is a new experience! Even if you have been in therapy for a long time, or have been an avid walker for many years, the combination of the two can feel new and different. I have found that many clients begin to feel “unstuck” as they walk, and this activity can spur creative, deeper ways of thinking.

It might be helpful, at the end of each session, to write down the thoughts and feelings that came up – so that you can make time for each part. The things that arise during mindfulness exercises are important, and may need some attention and time from you – even if the thought seems to conflict with the mindfulness experience.

Some clients find that Walk and Talk therapy is an easy and natural way of incorporating the bilateral stimulation of EMDR (in this case, walking) into a session, allowing for increased processing, opening the mind and improving negative thoughts.

Common Questions:

What about Confidentiality?

While I cannot guarantee confidentiality while walking in a public space, we can reroute our walk or prepare a plan, in the rare event that we encounter a familiar face.

What should I wear?

Whatever makes you comfortable! Comfortable shoes are ideal for Walk and Talk therapy.

How strenuous is this walk?

My usual walk with clients involves walking in a park with gentle inclines, and without stairs. There is a wheelchair-accessible path as well. Depending on your preference, we can make the walk more or less brisk.

What about weather?

Walk and Talk therapy is often weather-dependent. I am not opposed to walking in cold or warm weather, although Spring and Fall provide the ideal environment. My policy is to touch base before each session, if the weather is poor – there is always the option to meet at my office or via Telehealth video.

Call me today to inquire if Walk and Talk Therapy is right for you!