.jpg)
Walk n Talk Therapy Explained
- Therapy-with-Ben
- Oct 22
- 15 min read
Right then, let's talk about something a bit different. Therapy doesn't always have to happen inside four walls, sat in a comfy chair. Walk n Talk therapy gets you out in the open, combining professional counselling with the simple, calming act of walking.
This small change, moving from an office to a park or a quiet path, can make a world of difference. It often helps conversations to flow more freely when you're side-by-side, creating a more relaxed and less formal feeling.
What Is Walk and Talk Therapy?
Imagine your therapy session, but instead of sitting opposite your counsellor, you're both strolling along, looking ahead, with nature as a soothing backdrop. That's pretty much walk n talk therapy in a nutshell. It’s every bit a professional counselling session, just like you’d have in an office, but it happens in the fresh air.
The rhythm of walking can be incredibly therapeutic in itself. That gentle, repetitive movement helps to settle the nervous system, which can make it easier to untangle difficult thoughts and feelings. Many people find it far less intense than a face-to-face chat, which can sometimes feel a bit clinical or even confrontational. This slight shift often lowers barriers, paving the way for a more open and natural conversation.
A New Therapeutic Landscape
The space we're in has a huge impact on our state of mind. A traditional therapy room is designed to be a safe, neutral space, but for some, it can feel a bit sterile or even claustrophobic. Taking therapy outdoors uses the natural world as a sort of co-therapist.
Less Pressure: Walking side-by-side means you don’t have to maintain constant eye contact. This can take the pressure off, making it much easier to open up about really personal or sensitive stuff.
Mind and Body in Sync: The physical act of moving forward often creates a feeling of psychological progress. It can help you feel less ‘stuck’ with your problems.
Built-in Mindfulness: Being outside naturally engages your senses – the sound of birds, the feel of the breeze, the sight of the trees. All this can help ground you in the present moment, offering a gentle distraction from thoughts that might feel overwhelming.
"The simple act of walking forward can symbolise moving forward in life. It transforms the therapeutic conversation into a shared journey, both literally and metaphorically."
Don't worry, this isn't about fitness or hitting a step count. The pace is always set by you and what the conversation needs. It’s all about creating a space where you feel comfortable enough to explore what’s going on for you, with the support of a qualified professional and the calming influence of nature.
A quick look at the key differences can be helpful.
Walk n Talk vs Office Therapy: A Quick Comparison
This table breaks down how the experience of outdoor walking therapy contrasts with a more conventional, office-based session.
As you can see, it's not just about a change of scenery; the entire dynamic of the therapeutic relationship can shift in a really positive way.
How It Differs from a Chat with a Friend
While a good walk and a natter with a mate is brilliant for you, walk n talk therapy is a proper clinical practice. Your therapist is a trained professional who is there to guide the session towards your therapeutic goals. They're using established psychological methods and holding all the usual professional boundaries, including complete confidentiality, just as they would back in the office.
The walk is simply the setting for this professional support, blending evidence-based therapy with the well-known mental health perks of being in nature and getting a bit of light exercise.
Authored by: Therapy-with-Ben
The Psychological and Physical Benefits
Combining counselling with a simple walk isn't just a gimmick or a change of scenery; it's a genuinely powerful way to support both mind and body. The simple, rhythmic act of putting one foot in front of the other can have a surprisingly profound effect on how we process thoughts and feelings, making walk n talk therapy a uniquely effective approach.
This blend of movement and talking creates a therapeutic space that's hard to replicate indoors. When we walk, our brains are gently ticking over, which can help to loosen up thoughts and feelings that might otherwise stay buried.
Engaging the Brain Through Movement
One of the most interesting aspects of walk n talk is something called bilateral stimulation. It sounds technical, but it’s just the gentle, rhythmic, left-right pattern of walking. This simple action gets both sides of the brain working together, which is thought to help us process information more effectively – especially when it comes to difficult memories or trauma.
It's actually a similar principle to what's used in EMDR (Eye Movement Desensitisation and Reprocessing), a well-known therapy for trauma. The steady rhythm of your steps can help to soothe the nervous system, making it possible to talk about challenging subjects with a greater sense of calm and control.
I once worked with a client who had been avoiding a deeply painful family issue for years. Inside the office, the topic felt too big and overwhelming to even begin. But during a walk, with our focus on the path ahead, the words just started to come. The physical motion seemed to provide the momentum they needed to finally start moving through that emotional block.
The Calming Influence of Nature
Taking therapy outdoors also means you’re immersed in a naturally healing environment. It’s no secret that green spaces have a massive positive effect on our mental well-being. Being in nature has been scientifically shown to lower levels of cortisol, the body’s main stress hormone.
Spending time in natural environments is directly linked to reduced rumination—that is, the pattern of persistent negative thoughts that often accompanies anxiety and depression. Nature gives our minds a much-needed break from this cycle.
This natural drop in stress creates an ideal state for therapy. When your body is more relaxed, your mind is far more open to exploring and reflecting.
This calming effect is backed up by the other perks of being outside:
Fresh Air and Sunlight: Getting some natural light helps regulate our sleep patterns and gives us a boost of serotonin, a chemical that helps keep our mood stable.
Gentle Physical Activity: Even a gentle walk releases endorphins, often called the 'feel-good' chemicals, which act as natural mood lifters.
A More Collaborative Therapeutic Relationship
The physical setup of walk n talk therapy also fundamentally changes the dynamic between you and your therapist. Walking side-by-side, rather than sitting face-to-face, can feel much less intense and more like a collaborative partnership.
This simple shift can be incredibly liberating. The pressure of constant eye contact is gone, which for many people makes it far easier to open up about sensitive or embarrassing topics. You are both looking forward, in the same direction, which is a powerful metaphor for working together towards your goals.
I've found that clients often feel a greater sense of equality and teamwork during our outdoor sessions. The conversation feels more like a shared journey, both literally and figuratively. This builds a strong therapeutic relationship based on mutual trust and a shared experience, empowering you to take an active role in your own healing process, one step at a time.
Who Is Walk and Talk Therapy Actually For?
Choosing the right kind of therapy is a deeply personal decision. And while walk and talk therapy has some incredible benefits, it's not a magic bullet for everyone. Its unique setup really shines for certain people and situations, so figuring out if it’s the right fit for you is key. Is swapping the therapy room for an open path the best move for your own journey?
I've found this approach is particularly powerful for people who feel 'stuck'—stuck in life, and maybe even stuck in the traditional therapy process. There's something about the physical act of moving forward that can kickstart a mental shift, helping to break that feeling of stagnation. For anyone who finds sitting in a room, face-to-face, a bit intense or even claustrophobic, walking side-by-side can be a massive relief.
Who Tends to Thrive in Outdoor Therapy?
While plenty of people can get a lot out of it, this way of working is especially well-suited to certain groups who might find the traditional office setting a barrier to opening up. The less formal, more dynamic environment can make all the difference.
Teenagers and Young Adults: Let's be honest, the formality of an office can be pretty intimidating for younger people. Going for a walk feels much more natural and less like being put on the spot, which often leads to more open and honest conversations.
Those Navigating Grief or Big Life Changes: When you're dealing with loss or a massive transition, the symbolism of walking a path forward can be incredibly healing. It offers a tangible sense of progress when everything else feels chaotic and uncertain.
People Managing Anxiety or Depression: For some people with anxiety, the enclosed space of an office can actually ramp up feelings of being trapped. On the flip side, the gentle physical activity of walk and talk therapy releases endorphins – natural mood elevators that can directly help with symptoms of depression.
The act of walking to process thoughts is almost baked into our culture. Here in England, walking is a huge part of daily life, with the average person taking 267 walking trips each year. What's really interesting is that the National Travel Survey found 32% of these trips were just for the pleasure of walking itself. It's essentially a leisure activity, not that different from a 'walk and talk', rather than just a way to get from A to B. You can dig into more of these stats in the UK government's report on walking habits.
"For someone who freezes up under direct eye contact, walking side-by-side removes the pressure. It shifts the focus from 'being in therapy' to simply having a guided, meaningful conversation while moving."
When a Different Approach Might Be Better
Now, to give a balanced view, it’s crucial to recognise that walk and talk isn't the right choice for everyone. The very things that make it feel liberating for some can be a real challenge for others. Acknowledging this helps you make a decision that’s genuinely right for you.
For instance, someone working through intense trauma might really need the quiet, contained, and predictable space of a private room. The risk of running into someone or being distracted in a public park could feel disruptive to that kind of deep, sensitive work. An office provides a sense of safety and privacy that you just can't fully guarantee outdoors.
So, Is Walk and Talk Right for You?
How do you decide? Think about what holds you back in conversations. If you get restless sitting still, find direct eye contact a struggle, or feel that moving helps you think more clearly, this approach could be a fantastic fit. It’s really designed for those who find a bit of solace in nature and believe a less formal setting would help them build a stronger rapport with their therapist.
It’s an invitation to explore your thoughts in a new way, using the rhythm of your steps to find the rhythm of your voice. At the end of the day, the best therapy is the one where you feel safe, understood, and able to be yourself—whether that’s in a chair or on a path through the woods.
What To Expect In Your First Session
Dipping your toe into any new kind of therapy can feel a bit nerve-wracking. Knowing what’s around the corner often helps calm those nerves, so let’s take a stroll through what a first walk n talk session usually looks like. I promise, the whole experience is designed to be as relaxed and comfortable as possible.
First things first, we'll agree on a place to meet. This is typically somewhere straightforward to find, like the entrance to a park. Once we're both there, we’ll have a quick chat about where we’ll walk. It's not a pre-planned route; we'll decide together on a path that feels right for you on the day, keeping things like privacy in mind.
And just to be clear, this isn't a fitness test. You set the pace. Whether we have a gentle amble or a slightly brisker walk, the focus is always on our conversation and your goals, not how far or fast we go.
Practicalities Of An Outdoor Session
Confidentiality is a big one, and it's a perfectly valid concern to have. We’ll talk about it properly, but we'll agree on a plan for what to do if we bump into someone you know. Usually, a simple nod as we continue walking is all it takes – to anyone else, we just look like two people having a chat.
You might also be wondering about notes. Unlike in an office, I won't be walking along with a notepad. I make my confidential notes after our session is over. This means our time together is purely about you and our conversation, with no distractions.
Then there's the great British weather to consider! We’ll always have a backup plan. Depending on what you’re comfortable with and what the forecast says, we can:
Go ahead anyway if it’s only a bit of drizzle and you’re game.
Reschedule the session for another day.
Switch to an online or phone session just for that week.
Setting The Scene For Your Therapy
Here in the UK, we have a real love for the outdoors. Hiking, a more structured cousin of our therapy walks, is hugely popular—around 15% of British adults plan a hike at least once a month. This is backed up by the 114,000 monthly Google searches for "walks near me," which shows just how much we value getting out into our local green spaces. If you're interested, Ordnance Survey's insightful report has some great data on the UK's walking habits.
This cultural appreciation for walking provides a wonderfully natural backdrop for our therapeutic work. That first session is really about settling into this environment and finding a comfortable rhythm for our future walks.
The goal of the first session is simple: for you to leave feeling heard, understood, and at ease with the whole process. It's about building a foundation of trust in a setting that feels supportive and natural.
The Core Of The Conversation
While the setting is different, the heart of our first session is the same as any other initial therapy meeting. We’ll talk about what’s brought you here, what you hope to get out of our time together, and how we might work towards that. It’s also your space to ask me anything you want to know.
What I love about working outdoors is how the conversation can be more fluid. The natural world around us can throw up metaphors and prompts that just don't happen in an office. We might stop to admire a view or notice something on the path, using the physical journey as a way to explore your own life's journey.
Ultimately, the basics of a first session are the same whether we're indoors or out. The first walk n talk is all about starting a journey together, one step at a time.
How To Prepare For Your Outdoor Therapy Session
A little bit of preparation can make all the difference, helping your walk n talk therapy session feel comfortable, safe, and ultimately more effective. By thinking ahead about a few practical details, you can show up ready to dive into the conversation and get the most out of our time together. It’s all about setting the stage for a successful session.
The main goal is to put comfort first and keep distractions to a minimum. You want to be able to focus on your internal world, not on a blister forming on your heel or feeling too cold to think straight.
The Practical Side of Things
Thinking about what to wear and bring is a simple but vital part of the process. Comfortable, sturdy footwear is a must, as is dressing in layers. The British weather is famously unpredictable, so being able to add or remove a layer will help you stay comfortable no matter what it decides to do.
It’s a good idea to bring a few essentials with you:
A bottle of water to stay hydrated.
Weather-appropriate gear, like a waterproof jacket or sunglasses.
Any personal items you might need, such as tissues or medication.
Just as important is what you leave behind. To really engage with the session, it's best to minimise digital distractions. Popping your phone on silent or leaving it in your pocket helps you stay present and focused on our conversation.
Getting in the Right Headspace
Your mindset is just as important as what you're wearing. I always suggest trying to approach the session with an open mind, ready to see how the natural environment might shape your thoughts and feelings. The outdoors can bring up unexpected metaphors and insights that you just wouldn't get in an office.
"Preparing for outdoor therapy is about more than just checking the weather; it’s about creating the mental space to allow the journey—both physical and emotional—to unfold naturally."
It's interesting how the UK's walking culture changes with the seasons, and this can affect our sessions. Data shows that in winter, there's a drop of nearly 25% in the number of walking routes being used. This seasonal shift can influence our choice of location, perhaps guiding us towards better-maintained paths during the wetter months. If you're curious, you can find more details in a recent walking data report.
Finally, and most importantly, we will always choose a location that feels safe and offers the right amount of privacy for you. Your sense of security is paramount. We'll work together to find a route where you feel completely at ease and able to speak freely. This careful preparation ensures our walk n talk session is a supportive and productive space right from the very first step.
Finding a Qualified Walk n Talk Therapist
Finding the right professional is easily the most important step you'll take. For walk n talk therapy, it’s not just about finding a qualified psychotherapist; you need someone who is also experienced, confident, and properly insured to work outdoors. Your therapist has to juggle both the therapeutic conversation and the simple practicalities of being in a public space.
This calls for a specific skill set, one that goes beyond what’s needed for office-based work. An experienced outdoor therapist will have already thought through the unique challenges, like ensuring your conversation stays private or what to do when the weather turns. They’ll have clear, professional policies already in place, creating that safe container you need to feel secure and able to open up.
Key Questions to Ask a Potential Therapist
When you first get in touch, don’t be shy about asking direct questions about how they run their walk n talk practice. A competent therapist will welcome your questions and give you clear, reassuring answers. This first chat is a great way to gauge their professionalism and see if they feel like the right fit for you.
Here are a few essential things to consider asking:
How much experience do you have with conducting therapy sessions outdoors?
Are you specifically insured to practise psychotherapy outside of an office?
How do you ensure our conversation remains confidential while we’re in a public space?
What’s your plan if we bump into someone one of us knows?
What’s your policy for bad weather, like heavy rain or high winds?
"Finding the right therapist is about more than just qualifications; it's about finding a professional who you feel can safely and ethically guide you on your specific therapeutic journey, whether that's indoors or out."
Where to Look and What to Search For
Knowing where to even start your search can feel a bit overwhelming, but there are some excellent resources out there. A great first step is to check the directories of the major UK professional bodies. These organisations make sure their members meet strict standards for training and ethical practice.
Look for therapists on registers such as:
The British Association for Counselling and Psychotherapy (BACP)
The UK Council for Psychotherapy (UKCP)
When you're searching on these sites, or just online in general, using specific keywords can really help narrow down the results. Along with "walk and talk therapy," try searching for terms like "ecotherapy," "outdoor psychotherapy," or "nature-based therapy."
This process is a vital part of setting yourself up for success. To help you feel more confident, we have put together a comprehensive resource on **how to find a therapist in the UK**. This practical guide covers everything you need to know, giving you the tools to find a competent and ethical professional who can safely support your outdoor therapeutic journey.
A Few Common Questions
It's completely normal to have a few questions when you're thinking about trying something new, especially when it comes to therapy. I've answered some of the most common queries below to help you get a clearer picture of how walk n talk therapy works in practice.
What if We Bump Into Someone I Know?
This is probably the most common worry people have, and it’s a very fair question. Your confidentiality is my top priority, so we’ll agree on a plan for this exact situation before we even have our first walk.
Most of the time, the best approach is the simplest: we just offer a quick, friendly nod or a "hello" and carry on walking. To anyone watching, we'll just look like two people out for a stroll and a chat. Your therapist will always follow your lead, so you never feel uncomfortable.
Is It Less Effective Than Sitting in an Office?
Not at all. In fact, for many people, it’s actually more effective. The change of scenery, combined with the gentle, rhythmic movement of walking, can help lower the intensity that sometimes builds up in a traditional therapy room. This often makes it easier to talk about difficult feelings and think more clearly.
The "best" kind of therapy is always the one that feels right for you. If you feel a bit 'stuck' or find the idea of face-to-face sessions in an office a bit daunting, walk n talk could be the very thing that helps you make real, lasting progress.
What Happens if the Weather Is Awful?
Ah, the classic British weather! This is something we'll chat about right from the start. Every therapist who works outdoors has a straightforward plan B for when the weather isn't on our side, making sure your sessions stay consistent.
The goal is to make sure therapy remains a reliable and consistent part of your week, whatever the forecast says. We build that flexibility in from day one.
Typically, we'll have a few options:
Carry on if it's just a bit of drizzle and you're happy to (with the right coat, it can actually be quite refreshing!).
Switch to an online session or a phone call for that week.
Reschedule the session for another time that suits you.
At Therapy with Ben, my focus is on creating a supportive and comfortable space for you to explore what’s going on. If you're in the Cheltenham area and are curious about how walk and talk therapy could work for you, please get in touch for a chat.
Authored by: Therapy-with-Ben
Comments