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Walking for Grief: Processing Loss One Step at a Time


sad man

Grief is an experience both universal and deeply personal. It transcends language, culture, and age, often arriving suddenly and with overwhelming intensity. In the wake of loss - whether it be the death of a loved one, the end of a relationship, or even a significant life change - people seek ways to cope, to survive, and eventually to heal.


One of the simplest yet most powerful tools for navigating grief is walking. Though it may seem unassuming, walking has been shown to offer profound emotional, psychological, and physical benefits for those in mourning. This blog explores the connection between walking and grief, drawing on current research, expert insight, and stories from those who’ve walked their own paths through loss.


The Grief-Walking Connection


Walking has long been associated with reflection and healing. From ancient pilgrimages to modern memorial walks, humans have intuitively turned to movement in nature as a balm for sorrow.


“Walking allows us to move at the pace of grief,” says psychotherapist and grief counselor Megan Devine, author of It’s OK That You’re Not OK. “There’s something about the rhythm of putting one foot in front of the other that mirrors the slow, uncertain steps of emotional recovery.”

Grief can often feel paralyzing - an emotional weight that’s hard to bear. Walking, in its simplicity, offers forward motion without the pressure of productivity. It is an act of presence, of literally and metaphorically moving through pain.


walking at dusk

The Science of Walking and Grief


While walking can’t erase loss, a growing body of research suggests that it can significantly ease the burden of grief.


Physical Activity and Mental Health


A pivotal study published in the Journal of Affective Disorders found that regular moderate exercise, such as walking, significantly reduces symptoms of depression and anxiety - two emotions commonly experienced during grief (Schuch et al., 2018). The release of endorphins during physical activity acts as a natural mood booster, while the rhythmic nature of walking has a calming, meditative effect.


Nature as a Healing Agent


When walking is combined with exposure to nature, the benefits multiply. A study in Frontiers in Psychology (2019) showed that spending as little as 20 minutes in a natural environment can significantly lower cortisol levels, the body’s primary stress hormone (Hunter et al., 2019).


Grief often brings with it physiological stress: insomnia, muscle tension, digestive issues. Nature walks offer a kind of gentle reset, allowing the body to engage its parasympathetic nervous system - the part responsible for rest and recovery.


“Nature doesn’t judge or rush you,” says Florence Williams, author of The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative. “It provides a space where people can cry, breathe, remember, and begin to heal.”

Walking and Cognitive Processing


Walking has also been shown to improve cognitive function, which can become impaired during grief. A 2014 study in The Journal of Experimental Psychology revealed that walking boosts creative and abstract thinking (Oppezzo & Schwartz, 2014). This suggests that walking may support the mind’s efforts to make sense of loss - a key aspect of the grieving process.


man walking in field

Walking as Ritual


Many cultures and traditions incorporate walking into mourning rituals. The Jewish tradition of "Shiva" includes community walks after a loved one’s funeral. In Japan, mourners walk as part of funeral processions. Pilgrimages, too - like Spain’s Camino de Santiago - are often undertaken in honor of the deceased or in search of meaning after a loss.


These walks aren’t just symbolic; they serve as containers for grief, allowing emotions to surface in a supported, structured way.


Dr. Alan Wolfelt, founder of the Center for Loss and Life Transition, emphasizes the value of ritual in grief: “Mourning needs structure. Without ritual, the journey through grief becomes even more difficult. Walking provides a kind of ritual that is both ancient and adaptable.”

Stories from the Path: Personal Accounts


For many, walking becomes not just a coping mechanism but a lifeline.


Emily’s Story: Walking Through Widowhood


After losing her husband to cancer, Emily, 42, found herself numb and directionless. “I couldn’t sit still, but I couldn’t focus on anything either,” she recalls. “A friend suggested I go for a walk. I ended up walking five miles that first day.”


Soon, walking became a daily habit. She started journaling her thoughts after each walk, noticing how they gradually shifted from raw pain to reflection and hope. “It didn’t make the grief go away,” she says, “but it gave me space to carry it.”


Brian’s Story: A Father's Journey


Brian, 56, lost his son in a car accident. Unable to return to work or engage socially, he turned to hiking in the mountains near his home. “Being in nature reminded me of the times we spent camping together,” he says. “Each step felt like a conversation with him.”


After a year, Brian organized a memorial hike for other bereaved parents. “It was healing for all of us. Grief is isolating, but walking together made it less lonely.”


My Personal Story:


After a lifetime of death, rejection and anger, I initially started to walk for emotional release. Little did I know that it would quite literally change my life and outlook on it. When I embarked on my first Camino de Santiago, I had no idea how much this hugely physically outer journey would lead to a life-changing inner journey, so much so, that I wrote the book.


"Walking solo brought me inner peace, quiet, an ability to breathe and thus reflect more deeply on life and myself in order to then be able to come to accept and love myself."


woman on the beach

How to Begin: Walking as a Grief Practice


If you're grieving and considering walking as a healing tool, here are some tips to help you get started:


  1. Start Small


You don’t need to walk for hours. Even a 10-minute walk around your block can make a difference. The key is consistency and gentleness with yourself.


  1. Choose Meaningful Routes


Walking paths with personal significance - like places you visited with your loved one - can be comforting. Alternatively, explore new routes as a way of symbolizing a new chapter.


  1. Walk Alone or with Others


Some find solace in solitude; others need companionship. Walking groups for the bereaved, such as those offered by hospices and community centers, can provide shared understanding.


  1. Use Mindfulness


Focus on your breath, the feel of your feet on the ground, the sounds around you. Let yourself feel whatever arises - tears, memories, numbness - all are valid.


  1. Combine with Other Practices


Some people pair walking with journaling, photography, or prayer. This can deepen the reflective process and help externalize thoughts and feelings.


The Role of Walking in Ongoing Grief


Grief is not a linear process with a clear endpoint. It evolves over time. Walking can remain a supportive presence even years after a loss.


Clinical psychologist Dr. Christina Hibbert, author of This Is How We Grow, notes: “Movement can be especially important in later stages of grief when people are trying to reintegrate into life. Walking becomes a metaphor for re-engagement - step by step.”

Walking can also serve as an annual ritual. Some bereaved families take memorial walks on the anniversary of a death. These walks become a way to honor memory while acknowledging life’s ongoing motion.


man thinking on a couch

When Walking Feels Too Hard


There will be days when even the idea of walking feels overwhelming - and that’s okay.


Grief has its own rhythm. If physical walking is too much, consider visualizing a walk, looking at nature scenes, or sitting outside. These actions can evoke similar calming responses. The goal is not to force healing, but to support it gently.


As Devine writes, “You can’t ‘fix’ grief. You can only make room for it to unfold.”

Conclusion: Step by Step


Walking is not a cure for grief, but it is a companion. Each step offers a moment to breathe, to feel, to remember, and perhaps to begin imagining life beyond loss.


In the words of naturalist John Muir, “In every walk with nature, one receives far more than he seeks.” For those grieving, this couldn’t be truer. Walking helps us process what words cannot express. It provides space to be, to move, and eventually, to heal - one step at a time.

📚 Studies & Articles Referenced:

  1. Physical Activity and Depression

  2. Nature Reduces Stress (Cortisol)

  3. Walking and Creative Thinking

    • Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking.

    • Source: Journal of Experimental Psychology: Learning, Memory, and Cognition

    • Link: https://pubmed.ncbi.nlm.nih.gov/24749966/

    • Full article PDF via ERIC


📘 Books and Author Quotes (Linked Resources)

  1. Megan Devine – It’s OK That You’re Not OK

  2. Florence Williams – The Nature Fix

  3. Dr. Alan Wolfelt – The Journey Through Grief

  4. Dr. Christina Hibbert – This Is How We Grow



Experience a Walking for Wellbeing Retreat in France







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