Walk and Talk Therapy: Unleashing the Mental Health Benefits of Outdoor Conversations

By Steve McQueenie (MBACP): UK-Based Counsellor and Psychotherapist @ VisionUp

Mental health care is evolving, and one approach gaining attention is walk and talk therapy. This method combines traditional talk therapy with the benefits of walking outdoors. It offers a fresh way to engage with mental health challenges, making therapy feel less confined and more connected to everyday life.

What Is Walk and Talk Therapy?

Walk and talk therapy involves meeting with a therapist while walking outside instead of sitting in an office. The therapist and client stroll through parks, quiet streets, or natural settings as they discuss thoughts, feelings, and challenges.

This approach breaks away from the typical therapy room setting. It encourages movement and fresh air, which can help people feel more relaxed and open during sessions. The change of scenery often makes it easier to express emotions and think clearly.

How Walking Enhances Mental Health

Walking itself has well-documented mental health benefits. It reduces stress, improves mood, and boosts brain function. When combined with therapy, these effects can become even stronger.

• Reduces anxiety and depression: Physical activity like walking releases endorphins, which act as natural mood lifters.

  
  

• Improves focus and clarity: Walking increases blood flow to the brain, helping with concentration and problem-solving.

  
  

• Encourages mindfulness: Being outdoors invites awareness of surroundings, which can ground thoughts and reduce rumination.

  
  

These benefits create a supportive environment for therapy, making it easier to work through difficult emotions or thoughts.

Why Choose Walk and Talk Therapy?

Many people find traditional therapy settings intimidating or uncomfortable. Walk and talk therapy offers several advantages that can make mental health care more accessible and effective.

• Less pressure: Walking side by side feels less confrontational than sitting face to face.

  
  

• Natural distraction: The environment provides gentle distractions that can ease tension and make conversations flow more naturally.

  
  

• Physical health boost: Combining therapy with exercise supports overall well-being.

  
  

• Flexibility: Sessions can take place in various outdoor locations, tailored to client preferences.

  
  

For example, someone struggling with social anxiety might find it easier to open up while walking in a quiet park rather than sitting in a closed room.

What to Expect During a Walk and Talk Session

A typical session starts with setting a comfortable pace and choosing a route that suits both the client and therapist. The therapist guides the conversation, just as in traditional therapy, but the walking adds a dynamic element.

Clients often report feeling less self-conscious and more engaged. The physical movement can help release built-up tension and encourage new perspectives.

Therapists may use the environment as a tool, pointing out natural elements or encouraging mindfulness exercises during the walk. This interaction with nature can deepen the therapeutic experience.

Who Can Benefit from Walk and Talk Therapy?

Walk and talk therapy suits many people but may be especially helpful for:

• Those who dislike sitting still for long periods

  
  

• People who feel anxious in closed spaces

  
  

• Clients who want to combine physical activity with mental health work

  
  

• Individuals seeking a more informal therapy setting

  
  

• Those who find nature calming and restorative

  
  

It is important to note that walk and talk therapy may not be suitable for everyone. People with mobility issues or certain health conditions should discuss options with their therapist.

Practical Tips for Starting Walk and Talk Therapy

If you are interested in trying walk and talk therapy, consider these tips:

• Choose comfortable clothing and shoes: Dress for the weather and walking conditions.

  
  

• Pick a quiet, safe route: Parks or residential areas with minimal traffic work well.

  
  

• Communicate openly with your therapist: Share your preferences and any concerns about walking or the environment.

  
  

• Prepare for weather changes: Bring water, sunscreen, or rain gear as needed.

  
  

• Set clear goals: Like any therapy, having goals helps track progress.

  
  

These steps help create a positive and productive experience.

Therapist and client walking together on a sunny path

Research Supporting Walk and Talk Therapy

Studies show that physical activity combined with therapy can improve outcomes. For example, research published in the Journal of Clinical Psychology found that clients participating in walk and talk therapy reported higher satisfaction and felt more relaxed than those in traditional sessions.

Other studies highlight how nature exposure reduces cortisol levels, a stress hormone, which supports mental health improvements during outdoor therapy.

While more research is needed, current evidence suggests walk and talk therapy is a promising option for many.

Overcoming Challenges in Walk and Talk Therapy

Some challenges can arise with this therapy style:

• Weather limitations: Rain, heat, or cold can affect sessions.

  
  

• Privacy concerns: Walking in public spaces may feel less private.

  
  

• Distractions: Noise or passersby might interrupt focus.

  
  

Therapists and clients can address these by choosing appropriate locations and times, using headphones for privacy, or rescheduling if needed.

Combining Walk and Talk Therapy with Other Treatments

Walk and talk therapy can complement other mental health treatments such as medication, group therapy, or mindfulness practices. It offers a flexible approach that fits into a broader care plan.

For example, a client might use walk and talk sessions to process emotions while also practicing meditation or attending support groups.

Final Thoughts on Walk and Talk Therapy

Walk and talk therapy offers a unique way to engage with mental health care by blending movement, nature, and conversation. It can reduce barriers to therapy, improve mood, and create a more relaxed setting for personal growth.

If you are looking for a fresh approach to therapy, consider discussing walk and talk options with a licensed therapist. Taking steps outdoors might be the mental health boost you need.

Steve is a Counsellor and member of the BACP - He offers face to face therapy and walk and talk sessions in Surrey. Find out more about Steve here https://www.visionupmentalhealth.co.uk/