Getting out of your head, by getting out of the therapy room.
If you’re reading this, there’s a decent chance that you’ve found that sitting in a room, face-to-face, trying to explain what’s going on for you… can feel a bit intense, or even awkward and uncomfortable.
That’s one reason walking therapy (sometimes called walk-and-talk therapy) can be such a relief for some people.
The therapy itself is still the same; thoughtful, structured, confidential, and evidence-based. However, it happens while you walk, side-by-side with your therapist, in a quiet outdoor space. And for many people, that simple change makes it easier to breathe, think, and speak honestly.
The therapy itself is still the same; thoughtful, structured, confidential, and evidence-based. However, it happens while you walk, side-by-side with your therapist, in a quiet outdoor space. And for many people, that simple change makes it easier to breathe, think, and speak honestly.
The therapy itself is still the same; thoughtful, structured, confidential, and evidence-based. However, it happens while you walk, side-by-side with your therapist, in a quiet outdoor space. And for many people, that simple change makes it easier to breathe, think, and speak honestly.
The therapy itself is still the same; thoughtful, structured, confidential, and evidence-based. However, it happens while you walk, side-by-side with your therapist, in a quiet outdoor space. And for many people, that simple change makes it easier to breathe, think, and speak honestly.
The British Association for Counselling and Psychotherapy (BACP) have highlighted how walking side-by-side can feel less intense, especially for people who feel pressure in a traditional therapy set-up. They highlight a number of key benefits:
Walking has often been found to “unstick” the mind, as the key benefits above point out.
Studies have found that walking boosts creative thinking compared with sitting, and the effects of this can continue on beyond the session.
In therapy terms, that often looks like an improved ability to see a situation from a new angle, feeling less trapped in the same looping thoughts, accessing words more easily, and feeling more able to experiment with alternative perspectives.
Mindful walking is a recognised practice; paying attention to physical sensations (feet on the ground, breath, temperature, sounds, the movement of the world around you), while letting thoughts come and go, without getting pulled into them. Studies have also suggested that mindful walking can increase mindfulness and help to improve our mood, as well as reduce mood disturbances and improve sleep quality.
Another reason walking therapy can feel different is the environment itself.
Studies have found that a 90-minute walk in a natural setting reduced self-reported rumination compared with an urban walk, alongside changes in brain activity linked with repetitive negative thinking that underpin many mental health challenges.
This isn’t just suggesting that going to a park will solve your problems, but it does show that if your mind is already overloaded, being in a calmer environment can give your nervous system a bit more breathing space, which can make therapy easier to do.
This fits with ideas like Attention Restoration Theory, which suggests natural environments can help us recover from mental fatigue and restore focus.
Simply, walking therapy can be a great fit for lots of people, and not only those who love hiking, the outdoors or mindfulness. It can be especially supportive if you’re experiencing:
If your mind gets loud, fast, or easily stuck into loops, walking can help shift you out of loops and into something more grounded. The NHS highlight that physical activity is a natural mood booster that can reduce anxiety and stress and support sleep.
Burnout is often accompanied by a body and mind that’s constantly braced; shoulders up, breath shallow, thoughts intense. Movement can soften the sense of being trapped in your own head.
When your mood is low, one of the best things you can do, is simply moving. Walking therapy can be a gentle entry point; you’re getting support whilst also doing something quietly active.
Some conversations need space. The outdoors can offer that feeling of room to breathe.
Submit your details today and a message on how we can help and one our friendly team will make contact with you soon.
At Springdale Psychology, we assess and work with many people who are neurodiverse, including people with autism (autism Spectron disorder/autism spectrum conditions), people with ADHD, and people who relate to neurodivergent traits without any formal labels. We have found that walking therapy can be particularly helpful.
Some people feel calmer after they move, not after sitting still. They describe thinking better when their body is doing something. Walking therapy can give that active nervous system a steady channel, which sometimes makes it easier to talk and learn.
For some, face-to-face conversation can be demanding and stressful; eye contact, reading cues, feeling observed, trying to find the “right” response.
The National Autistic Society talks about different communication preferences and the pressure (and cost) of masking for people with autism. Guidance aimed at professionals also regularly notes that working side-by-side rather than facing each other can be easier for some people with social communication differences. Walking naturally supports this: it’s side-by-side, reduces the sense of social pressure and can feel less like a social performance.
People often worry it will be awkward. However, most people are pleasantly surprised by how quickly it feels very natural.
A typical session looks like:
When considering a walk-and-talk session at Springdale Psychology, we plan for:
We choose quieter routes where possible. We agree in advance what to do if someone passes (pausing, switching topics, keep walking, etc.).
Walking therapy isn’t right for everyone, and it’s never the only option. Indoor and online therapy remain available. If you have any additional mobility needs, consideration will be given to the suitability of routes to ensure that this approach is open and accessible to those who feel able and wish to get involved.
We’re in the north west of England; the weather isn’t always great. Part of the value of walking therapy is learning to support your wellbeing in the real world, not only on “perfect” days. We’ll usually go ahead in light rain, with large umbrellas and we encourage you to plan for appropriate clothing. But we keep safety first: if there are weather warnings, high winds, icy paths, storms, or anything that increases risk, we’ll contact you to agree an indoor alternative or a new time.
If you or the content of what you need to discuss require strong privacy or containment, or you’re really struggling with your mental health, the therapy room may be a better fit. We’ll talk it through carefully. We can switch back to walking therapy, if you choose to, when the time is right for you.
You might like it if you:
It might not be right approach for you at this time if you:
If therapy in a room has felt too intense, too static, or just not quite “you,” walking therapy can be a gentler way in.
If you’d like to explore walking therapy in Cheshire, you’re welcome to contact Springdale Psychology. We can talk through what you’re looking for and whether outdoor sessions, indoor sessions, or online work would best support you right now.
If walking therapy feels like it could suit you, even if you’re only curious, you’re very welcome to take the next step.
For new patients you can complete the contact form on our service page and we’ll get back to you to discuss what you’re looking for and whether walking therapy (or an indoor or online option) is the best fit.
For existing patients, you can head straight to the Client Portal and book yourself into a suitable session slot.
If you’re not sure which option to choose, the contact form is a good place to start and we’ll help you find the right route.
