Walk and Talk Therapy for Stress and Anxiety: A Natural Approach to Mental Wellness
There is an old adage that says you should be in nature for 20 minutes a day… unless you’re busy, then you should spend an hour. This idea supports what has long been understood in the field of mental health- how nature can provide wonderful stress relief and increase overall wellness. With picturesque spots by the lake and winding scenic trails for a morning hike, Oakville is home to many stunning natural landscapes. For those looking to increase their connection to nature and experience the many benefits of being outside, Walk and Talk Therapy for Stress and Anxiety can be a powerful treatment option.
Understanding Stress and Anxiety in Today’s World
These days, life can seem fuller and busier than ever before. Between work, family, social connections and hobbies, many people feel as though there are simply not enough hours in the day. Technology helps us stay connected, yet can also create a sense of constantly being “on” or needing to respond at any given moment. When life is moving full steam ahead, you might notice yourself feeling overwhelmed by everything, or a sense of tension.
Many people find themselves looking for strategies to support stress management. If asked to visualize your “happy place”, many people might think of being at the beach, or at a cottage amongst towering trees. Perhaps even just envisioning the cool breeze or nature sounds brings you a small moment of peace or clarity. If your mind is constantly running through what-ifs and you are feeling disconnected from yourself, getting into nature can be a powerful tool for anxiety relief and feeling more grounded.
What Is Walk and Talk Therapy?
Enter: Walk and Talk Therapy for stress and anxiety. Although this idea may seem fresh and new, its origins run back decades. According to the biophilia hypothesis, humans have a natural tendency to seek out connections with nature and other living beings. In other words, we can not help but feel emotionally linked to our natural world. All of this to say, the outdoors really can set the stage for the therapeutic process.
The idea of combining movement with therapy started appearing more in the 1980s, and continues to show increasing traction and popularity. The main idea is that by combining nature and movement with therapeutic conversation, there can be wonderful effects on anxiety and stress levels. Compared to being in an office, outdoor therapy sessions offer a unique approach where you can get your steps in, feel the sunshine on your face, and literally move towards a healthier, happier state of being.
Why It Works: The Science Behind Nature and Movement
Many people regularly feel immense calm and balance from moving in nature, without really knowing the “why” behind this experience. There is so much research to support how these strategies work for people and the many potential upsides. Walk and talk therapy is a somatic approach- soma meaning of the body.
The mind-body connection is powerful, and somatic techniques can be wonderful for nervous system regulation, along with releasing stored emotions and tension. Have you ever heard of bilateral movement? Walking is a perfect example of this- rhythmic, alternating motion involving both sides of the body. Bilateral movement is key for easing symptoms of stress, promoting emotional regulation, and contributing to overall relaxation. Each time you lace up your shoes, you are quite literally taking a step towards calm.
There is so much research supporting the healing properties of being in nature. Being in nature can increase focus, improve mood, lessen anxiety, and even boost creativity (Stanford). Being outside can also reduce cortisol (AKA stress), which in turn may lower your heart rate and blood pressure.
Although being immersed in nature is ideal to enjoy the fresh air, even having a view of nature from your workspace or looking at nature photos can support mental wellbeing. Let this be your inspiration to have your break near a window, or switch your phone background to a favourite landscape.
How Walk and Talk Therapy Helps with Stress and Anxiety
Have you ever noticed yourself easing into a sense of peace when out for a walk? Getting outside after dinner for a solo stroll or taking a morning walk by the lake with a friend can reduce tension, provide anxiety relief, and bring about a sense of clarity. Maybe you do your best thinking on a walk, or find that having a challenging conversation with your spouse is a little easier while in motion. If this is something you’ve experienced, you are certainly not alone.
Many people find opening up to be easier while walking. For some, the ability to look at natural surroundings rather than the pressure to maintain direct eye contact can be calming and open the door to more comfort with sharing emotions. Some appreciate the collaboration and camaraderie of walking alongside their counsellor and going through the process together. Walking and being outside can create a more relaxed, casual atmosphere than being in a traditional office. If you find yourself feeling stuck in therapy, taking your sessions outside might provide you with a fresh perspective.
A key aspect of anxiety relief and stress management is mindfulness. There are many definitions and interpretations of what mindfulness can mean, and many people envision meditating silently in a room of candles.
Mindfulness can really be about getting back to basics- no candles or loud “om”s necessary. Put simply, mindfulness is about being in the present moment, experiencing life, free of judgment. Perhaps you have heard mindfulness be described as “being where your feet are”. This can be a powerful strategy to cope with anxiety because worry often exists in the future, and things that have not yet happened.
By allowing ourselves to be here, now, anxiety can naturally fade. Walk and talk therapy can be a wonderful means for practicing mindfulness, as the focus on your steps and the surroundings naturally brings a sense of presence.
What to Expect in a Walk and Talk Therapy Session in Oakville
When arranging a walk and talk session, there are a few additional logistics and considerations to think about. With your counsellor, you will need to decide on a meet-up spot and what your intended route will be. Perhaps you live by the Sixteen Mile Creek trail, or the bike path along Lake Ontario is the perfect spot to decompress in a post-work session. Choosing an environment that feels convenient and calming is an important first step.
Another consideration is potential rain or storms. If a rainy day is casting a shadow on your outdoor therapy, having a backup plan with your counsellor may be helpful. Perhaps you would agree to meet in the office in case of a storm, or move the session if the forecast looks ominous for that day.
Being outside, another important piece to think about is confidentiality. When out and about, there may be people you pass along the way. Something to consider may be choosing a quiet location, at a not-so-busy time of day.
Regardless, there is still a chance you will pass by other walkers, so worth considering how that may lead you to feel about privacy. Additionally, there is a chance you may bump into someone you know while on a walk.
In advance of your first walk and talk therapy session, you may choose to discuss with your counsellor how you want to respond if someone asks how you know one another, in order to protect your privacy and comfort. Finally, know that you set the pace. Want to slow down, pause, breathe or reflect? Just say the word. Your counsellor is here to support you every step of the way.
Is Walk and Talk Therapy Right for You?
There can be many different reasons people feel drawn towards walk and talk therapy. For some, being indoors can feel stifling. Take away the office walls, and suddenly your thoughts have more space to roam.
Sometimes, a different environment can be exactly what is needed for a shift in perspective. For others, walking and being outside can be a more relaxed and low-pressure way to approach therapy. Or maybe burnout is showing up, and the novelty of a new approach can support your next steps.
Outdoor therapy may be right for you if these ideas resonate. Trying a new approach can sometimes feel nerve-wracking, and anxieties may show up when stepping beyond your comfort zone. Intentional self-reflection can be helpful when considering your best course of action. Does nature bring you peace? Would movement help you feel comfortable sharing? Reflecting and perhaps discussing these with your counsellor can help to determine the best approach for your care.
Conclusion
Walk and talk therapy brings the healing properties of nature and movement together into one powerful approach for anxiety and stress-reduction. Outdoor therapy can promote mindfulness, reinforce the brain-body connection, and support emotional processing, which can all be wonderfully helpful to your therapeutic process. Since when does healing need to be limited to an office?
If stress and anxiety are leaving you feeling disconnected, or you are hoping to learn more about outdoor therapy, please reach out for support. At Counselling & Co we have many clinicians ready to support your healing, every step of the way.