Walking Therapy: A New Take on Traditional Talk Therapy
- Jo Moore
- Aug 4
- 6 min read
In the age of mindfulness, nature healing, and holistic well-being, traditional therapy is experiencing a quiet evolution. Enter Walking Therapy - a powerful blend of movement, conversation, and connection to the outdoors that’s helping people heal not just mentally, but somatically and spiritually too. As therapists increasingly trade the office for the open air, clients are discovering that healing doesn’t always require a couch - it might just need a trail.
What Is Walking Therapy?
Also known as walk-and-talk therapy, walking therapy is a form of psychotherapy where the therapist and client walk side-by-side during sessions, typically outdoors in a park, on a nature trail, or through quiet city streets. It retains the foundational principles of traditional talk therapy but adds a dynamic physical and environmental element that can enhance the therapeutic process.
According to psychotherapist Clay Cockrell, one of the early pioneers of this approach, "The combination of movement and therapy is natural. It allows people to process emotions more easily and freely." He describes how walking therapy often leads to deeper conversations, quicker rapport, and a more relaxed atmosphere than office-based therapy.
Why Is Walking Therapy Gaining Popularity?
There are several reasons this approach is capturing the attention of mental health professionals and clients alike:
Reduces Anxiety and Self-Consciousness
Eye contact in traditional therapy can feel intense for some clients, particularly those with social anxiety, PTSD, or autism spectrum conditions. Walking side-by-side can create a sense of ease and decrease pressure. As one client described in a 2020 Psychology Today article, “When we walk, I feel like the focus is less on me being watched and more on me being heard.”
Enhances Creative Thinking
A Stanford study (Oppezzo & Schwartz, 2014) found that walking boosts creative output by an average of 60%. This can be a game-changer in therapy, as clients often struggle to find words for complex emotions or need help thinking through challenges in new ways. The rhythm of walking appears to synchronize with cognitive processes, unlocking insight and clarity.
Supports Physical and Mental Health Simultaneously
Walking therapy not only addresses mental health but also supports cardiovascular health, reduces stress hormones like cortisol, and boosts endorphins. As clients move their bodies, they often feel more grounded and less overwhelmed.
Connects Clients to Nature
Ecotherapy research supports the idea that spending time in green spaces improves mood, reduces symptoms of depression, and enhances overall psychological well-being (Berman et al., 2012). Walking therapy leverages this natural uplift.
The Science Behind Movement and Mental Health
Physical activity has long been associated with improved mental health. According to a meta-analysis published in JAMA Psychiatry (Schuch et al., 2018), physical exercise was found to be significantly effective in reducing symptoms of depression across all age groups. The benefit was strongest when the activity was moderate, consistent, and socially engaging - traits that walking therapy naturally fulfills.
Another study by Frontiers in Psychology (2020) examined how “green exercise” - physical activity performed in nature - enhances mood and self-esteem. Researchers found even short walks in natural environments produce measurable improvements in mental outlook.
Walking therapy amplifies these benefits by incorporating verbal processing and relational dynamics.
What a Session Looks Like
A typical session might start with a few grounding breaths before setting off along a quiet path. Clients may begin by discussing what's present for them that day - the way one would in a traditional session - but the walking often helps thoughts flow more organically. Pauses happen naturally, and sometimes silence is held without discomfort.
Therapists trained in walking therapy are mindful of safety, privacy, and pacing. Some keep to less crowded trails to preserve confidentiality, while others use shared spaces and walk at off-peak hours. Sessions are typically 50 minutes, though some extend to 75 minutes depending on the route and client needs.
Empirical Evidence: A Growing Body of Research
The evidence base for walking therapy is growing, though still developing compared to traditional modalities. That said, early studies and practitioner reports are promising:
Jordan & Hinds (2016) found that clients in walk-and-talk sessions reported increased openness, reduced feelings of vulnerability, and improved therapeutic alliance. Walking in nature also created a shared experience that felt less clinical and more connected.
Revell & McLeod (2016) explored therapist perspectives and found that practitioners viewed outdoor therapy as “embodied, liberating, and grounding.” Therapists noted better client engagement and fewer missed appointments.
A study published in Professional Psychology: Research and Practice (2019) found that walking therapy significantly increased treatment adherence and client satisfaction in a sample of patients with mild to moderate depression.
While more randomized controlled trials are needed to fully quantify its long-term effectiveness, walking therapy aligns well with the biopsychosocial model of health - a holistic approach that considers the interconnection of biological, psychological, and social factors.
Ideal Clients for Walking Therapy
Not every client will be suited for walking therapy, but it can be especially helpful for:
Individuals with mild to moderate depression or anxiety
People in high-stress jobs who feel restless or trapped indoors
Veterans and trauma survivors who benefit from somatic movement
Adolescents or teens who feel uncomfortable in traditional settings
People in grief, processing life transitions or existential concerns
Contraindications and Considerations
There are some limitations and ethical considerations to be aware of. Confidentiality is more difficult to control in public spaces. Therapists must have protocols in place for dealing with unexpected encounters, inclement weather, and accessibility concerns. Some clients - such as those with mobility issues, severe trauma, or high sensitivity to environmental stimuli - may find outdoor therapy overwhelming or unsuitable.
That said, therapists often offer hybrid approaches - some sessions in the office, some outdoors - to meet a client’s evolving needs.
Therapist Perspectives
Dr. Sarah Spencer Northey, a licensed marriage and family therapist, says, “Many clients report feeling ‘freer’ outdoors. The metaphor of walking forward while talking about personal growth is not lost on them. It’s symbolic and very real at the same time.”
Similarly, therapist Jonathan Kaplan, PhD, writes: “Nature has a way of showing us that things pass - seasons, storms, even emotional pain. When clients see that mirrored in the world around them, it can be deeply healing.”
Walking Therapy as a Form of Eco-Conscious Healing
In addition to its mental health benefits, walking therapy can foster a deeper connection to the natural world - something that is increasingly important in the face of climate anxiety and ecological disconnection. The field of ecopsychology suggests that healing ourselves and healing our relationship with the Earth are intertwined.
Practices like forest bathing (shinrin-yoku) and nature-based mindfulness are complementary to walking therapy, reinforcing the idea that “we are nature” and not separate from it. This relational framework adds a spiritual or existential layer to therapy that many clients find transformative.
As ecotherapist Linda Buzzell puts it:
“There’s a growing recognition that mental health is not just about fixing the individual - it’s about restoring our place in the wider web of life.”
Real Stories, Real Impact
Clients often report feeling lighter after sessions. One participant shared in a case study:"I was stuck for weeks in therapy, but the first time we walked, I talked more in 20 minutes than I had in three sessions. Something about being outside made it easier to connect to myself."
Another said: “Every session we walk under the same line of trees. I’ve started to notice how they change with the seasons - just like I’m changing. It’s subtle, but it means something.”
These moments reflect a shift from therapy as something static to something dynamic, embodied, and deeply human.
Practical Tips for Trying Walking Therapy
1. Find a trained therapist – Not all therapists offer this modality. Look for those who specialize in walk-and-talk or eco-therapy. Credentials and training in ethical outdoor therapy are a plus.
2. Dress appropriately – Wear comfortable clothing and walking shoes. Sessions usually proceed rain or shine, unless weather poses a safety risk.
3. Bring water and tissues – Emotions and elements both happen outside.
4. Expect to go deeper – Walking can open up unexpected emotions. That’s part of the process.
5. Consider journaling after sessions – Walking therapy often stimulates insights worth capturing. Writing them down can deepen the impact.
The Path Forward
As mental health care evolves, walking therapy represents a shift toward integrative, embodied, and environmentally attuned healing. It invites us to see therapy not just as a conversation - but as a movement, a journey, and a shared experience with the living world around us.
To walk is to heal, step by step.
“Solvitur ambulando.” - It is solved by walking. - Ancient Latin proverb
Whether you're a therapist, a seeker, or someone curious about new ways to feel whole, the path is there. All you have to do is take the first step.
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Citations & Further Reading:
Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142–1152.
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212.
Schuch, F. B., et al. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631–648.
Revell, S., & McLeod, J. (2016). Experiences of therapists who integrate walk and talk into their professional practice. Counselling and Psychotherapy Research, 17(1), 25–35.
Jordan, M., & Hinds, J. (2016). Ecotherapy: Theory, research and practice. Macmillan International Higher Education.
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