Walk and Talk Therapy
in Nature
What is Walk and Talk Therapy?
Walk and Talk Therapy is a form of outdoor ecotherapy (therapy aimed at increasing nature connection) and psychotherapy (therapy aimed at increasing wellbeing or reducing psychological distress) that takes place outdoors in natural settings while the therapist and client walk side by side, rather than sitting face-to-face in a traditional office setting. Sessions are typically held in a quiet park, along a nature trail, or in another calm outdoor space.
This approach combines the proven benefits of traditional talk therapy with the restorative effects of movement and nature, creating a safe space for growth and healing. The natural world doesn’t just soothe, it activates parts of our brain that enhance emotional processing and creativity. Studies show that walking, particularly in nature, stimulates areas related to memory, problem-solving, and emotional regulation. Movement helps us engage with our thoughts in a fresh, organic way, making it easier to connect the dots in our lives and find metaphors to express complex feelings.In nature, the rhythm of walking, combined with the openness of the outdoors, allows us to see things from a different perspective, helping to reduce anxiety and open the mind to new insights.
The side-by-side format can feel more natural and less intimidating, especially for clients who find eye contact or office settings uncomfortable, for example for neurodivergent clients.
Some references of nature effects on mental health here:
•Bettmann, J. E., Speelman, E., Blumenthal, E., Couch, S., & Schmalz, D. L. (2024). Nature exposure, even as little as 10 minutes, is likely to yield short-term benefits for adults with mental illness: A meta-analysis. Ecopsychology, 16(3). https://doi.org/10.1089/eco.2023.0063
•Corazon, S. S., Nyed, P. K., Sidenius, U., Poulsen, D. V., & Stigsdotter, U. K. (2018). A Long-Term Follow-Up of the Efficacy of Nature-Based Therapy for Adults Suffering from Stress-Related Illnesses on Levels of Healthcare Consumption and Sick-Leave Absence: A Randomized Controlled Trial. International journal of environmental research and public health, 15(1), 137. https://doi.org/10.3390/ijerph15010137
•Joschko, L., Pálsdóttir, A. M., Grahn, P., & Hinse, M. (2023). Nature-Based Therapy in Individuals with Mental Health Disorders, with a Focus on Mental Well-Being and Connectedness to Nature-A Pilot Study. International journal of environmental research and public health, 20(3), 2167. https://doi.org/10.3390/ijerph20032167
•Schutte, N. S., & Malouff, J. M. (2018). Mindfulness and connectedness to nature: A meta-analytic investigation. Personality and Individual Differences, 127, 10–14. https://doi.org/10.1016/j.paid.2018.01.034
Benefits of Walk and Talk Therapy
Movement Supports Mental Health
Research shows that physical activity can help reduce symptoms of anxiety and depression, improve mood, and support emotional regulation. Gentle walking can also help process difficult emotions and reduce stress.
Nature Enhances Well-Being
Spending time outdoors has been linked to improved mood, reduced rumination or repetitive negative thinking, and increased feelings of calm and well-being. Positive emotions like awe are also increased in nature. Natural settings often make it easier to reflect, gain perspective, and feel grounded.
A More Relaxed Therapeutic Experience
Walking side by side can feel less intense than sitting face-to-face. Many clients report that conversations flow more easily, and that they feel less pressure while speaking. This can be particularly helpful for neurodivirgent clients.
Encourages Mind-Body Connection
The rhythm of walking can help clients connect with their bodies, notice sensations, and practice grounding techniques in real time.
What to Expect in a
Walk & Talk Session
The form of Walk and Talk Therapy I use can be called Nature-Informed CBT (BABCP; 2025).
We typically meet at a pre-arranged park or quiet outdoor location and begin with a brief check-in before starting our walk. We move at a comfortable pace, allowing space to talk about what feels most important that day.
As we walk, we explore your thoughts, emotions, and patterns in a natural, unhurried way. The outdoor setting becomes part of the work. We might use the feeling of your feet on the ground or the rhythm of your breath as grounding tools. Nature can also offer helpful metaphors, like noticing how a path unfolds or how trees bend without breaking, to support reflection and new perspective.
During the session we may explore your relationship with nature, if it was an important source of joy or comfort as a child, or a source of distress now thinking of the ecological and climate crisis that is unfolding. We can identity ways of finding your way back to your nature connection, that we all have in some shape or form, by exploring your beliefs and values and finding ways or expressing them in concrete actions.
We end with a few minutes to gather insights and identify something practical to carry into the week. The work is thoughtful and intentional, simply supported by movement and the calming presence of the outdoors.
