Everything You Need to Know About Walk and Talk Therapy

The Outdoors and Mental Health

It’s long been understood that spending time outdoors benefits our physical, emotional, and mental wellbeing. As early as 2,500 years ago, Cyrus the Great of Persia planted a garden in the heart of his capital city—recognising the calming and restorative effects of green space on human health.

Despite this long-held belief, it wasn’t until the 1950s that formal research began to explore the psychological impact of nature, with wilderness studies emerging in the United States. These studies suggested we may be genetically wired to seek out natural environments. While many of us now live in towns and cities, human beings evolved for hundreds of thousands of years in natural settings—forests, seashores, savannahs—and our minds and bodies still respond positively to those surroundings.

Today, green spaces continue to offer relief from the demands of daily life. So many of us spend our time indoors—working in offices, shops, warehouses, or at home—often surrounded by artificial lighting and limited natural views. Even when we have gardens, we may not always have the time, energy, or motivation to engage with them. Communal parks and public green areas often serve as our shared sanctuaries—especially on those rare sunny days, when we instinctively head outside.

So how does being outdoors really affect us?
Does it make you feel calmer, less anxious, more grounded? Research suggests that time spent in nature can reduce stress, alleviate symptoms of anxiety and depression, and improve our overall sense of wellbeing. One long-term study even found that people who grew up with limited access to green space had up to a 55% increased risk of developing psychiatric disorders—including depression, anxiety, and substance use—later in life.


So What Is Walk’n’Talk Therapy?

Without wanting to sound flippant—it’s exactly what it sounds like. Instead of sitting indoors within four walls, we take the session outside. That might mean walking through a park or woods, or simply sitting on a bench or in a sheltered space. The movement and the environment become part of the therapeutic process.

Many people find that walking helps them think more clearly, regulate their emotions, and feel less “on the spot.” You might have experienced this yourself—going for a walk to clear your head, or finding peace in watching birds, hearing the wind in the trees, or noticing the sound of running water. These small sensory moments can interrupt unhelpful thought patterns and bring a sense of presence and clarity.

The phrase “blowing the cobwebs away”—dating back to the 19th century—is still relevant today. It captures the feeling of shifting mental clutter and finding space to think more clearly.

Being in nature, or even simply viewing scenes of nature, has been shown to reduce anger, fear, and stress, while increasing positive mood. These effects aren’t just psychological; they extend to the physical body too—lowering blood pressure, reducing muscle tension, calming the heart rate, and helping regulate stress hormones.

Walk’n’talk therapy combines these natural benefits with the therapeutic relationship, creating a supportive, dynamic space for reflection, exploration, and healing.


What Does a Session Look Like?

Before your first walk’n’talk session, we’ll go through the usual documents and agreements. Then, you’ll choose from a few location options I’ve identified as suitable—whether that’s a forest, a park, or a lakeside spot that’s accessible and nearby.

From there, it’s very much your space. We might walk, sit, or change location depending on what feels right. The pace is yours.

What about privacy?

Understandably, people often ask whether others will overhear. And yes—there’s always that possibility. But in reality, how much do you notice or remember of strangers’ conversations when you’re out walking? Most people are focused on themselves or the person they’re with, and any passing snippets are quickly forgotten. There’s no sign on me that says “Counsellor,” so there’s no reason for anyone to assume what we’re doing is anything other than two people having a conversation.

If we find someone is walking behind us and it feels uncomfortable, we can stop to let them pass, move to a quieter path, or find somewhere more private to sit. You’re always in control.

What if we see someone you know?

This is something to consider in advance. I aim to use locations where that’s less likely, but it’s not something I can guarantee. If it does happen, I’ll follow your lead entirely. A simple nod or quick “catch you later” can be enough to preserve your privacy without interruption. Just be aware that any conversation with others will eat into your session time.


The Benefits of Being Outdoors

For many clients, being outside helps reduce the intensity or formality of a traditional therapy setting. It can be freeing—especially if you’ve ever felt anxious or overwhelmed by the idea of sitting in a small room, feeling stared at or expected to speak.

Nature offers a soft focus, a break from self-consciousness, and a space to reconnect with what matters most. It becomes part of the therapeutic process—not just a setting, but an active and supportive element in your journey.

Walk’n’talk therapy isn’t about fixing everything in a single walk. Like any counselling, it can be challenging. But it offers an alternative space—one where you can breathe a little easier, move a little more freely, and be supported in a way that suits you.


If you’re curious about walk’n’talk sessions or want to explore how it might work for you, feel free to get in touch.

Carol’s Support Services – Counselling and Hypnotherapy – Northampton

Acknowledgements

Study finds access to nature in childhood helps mental health Augusta Dwyer 27 March 2019

https://www.takingcharge.csh.umn.https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeingedu/how-does-nature-impact-our-wellbeing

For further information on the benefits etc. of nature therapy and other study links please follow this link https://en.wikipedia.org/wiki/Nature_therapy#cite_note-:5-6

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