Walk and Talk Therapy- Stepping outside to support your health and wellbeing
Walking as a Theraputic Element for Daily Living
By Meghan R. Kaloper, LMHC, NCC, (She/her)
As a therapist for kids, teens, and young adults here in the Crown Hill area, I am often asked the question, “Do you meet with your clients in person or virtually?” Sometimes I hesitate because while I do see people virtually, I also see people in person, but not in a “traditional” office setting. About a third of my work involves what is called “Walk and Talk Therapy”. ‘What is that?’, you may ask. It is just as it sounds- we meet at an agreed upon spot and we walk and talk as if in a therapy office but instead, outdoors.
The benefits of mental health support are already well known by many people in the community, but the walking advantages are less commonly utilized in a therapeutic setting. The rewards of walking are endless- connection with nature, reduction in stress, improvement in mood, better sleep, increased energy, and less social pressure than traditional face to face conversations. The side-by-side nature of walk and talk therapy is great for anyone, but is especially beneficial to people experiencing social anxiety, ADHD, insomnia, and depression.
While walking alone isn’t a substitute for mental health, even adding walking into your daily routine may improve your mood and create a sense of balance in an otherwise busy or stressful day. The repetitive motion of bilateral movement creates a feeling of calm in the brain and body. By coordinating movements between both sides of the body through walking, it encourages communication between both hemispheres of the brain. This can make it easier to both feel and understand emotions, thus making sense of something that may otherwise feel overwhelming or uncomfortable.
An additional bonus of walking may be implementing mindfulness strategies while out in nature. Tapping into each one of your senses and bringing it to your awareness can allow you to slow down, clear your mind and get some space when thoughts may otherwise race. An activity you can try while out on your next walk is called the 5, 4, 3, 2, 1 game. You can do this alone or with a friend or partner. First you focus on sight and name five things you can see (yellow leaf, mossy roof, a chickadee, sunset on the mountain, dew in the grass). Next you focus on touch and actively seek out four things you can touch or feel (a cold stone, wind in my hair, the feeling of my feet in my boots, moss on a log). Third you can explore sounds and name three things you can hear (a distant train, a raven’s caw, the crunch of gravel underfoot). Next is the sense of smell- name two things you can pick up the scent of (wet grass and blooming jasmine). Lastly is taste- try to identify one taste such as that last sip of tea you had before you left the house. After completing this activity, you may find yourself relaxed, refreshed, and feeling more alive to your surroundings. I hope you get space for a walk today and every day!
To learn more about Walk and Talk Therapy with Root to Rise Counseling, visit our homepage.
