What is a walk & talk session?
A walk and talk therapy is essentially the same as virtual or in-person (but seated) therapy but the session is conducted while on a walk at an outdoor location. The sessions are 50-minutes in length and I allow my clients to set the pace of the walk.
Walk and talk sessions typically occur at a location which has wide pathways and which is not overly populated as this helps to maintain confidentiality. We will either find a 50-minute loop or walk 25 minutes in one direction and then turn around.
How do I know if walk & talk therapy is right for me?
Walk and talk sessions might be a good fit if any of the following apply to you:
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You are stuck sitting most of the day and want the opportunity to get moving
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You have difficulty getting started with movement-related goals or fitting movement into busy schedule
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The thought of staring at someone while talking about your difficulties and/or feelings makes you cringe
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Based on your experience, going for a walk and/or being outside helps you process your experiences
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You value movement and would enjoy the opportunity to get more of it while in session
Pros and cons of walk and talk therapy
Pros
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Walking and talking can feel more natural and create less pressure than a seated in-person or virtual session
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Exercise, including walking, is correlated with improved health.
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A walk and talk session can be more values aligned than a sedentary session if movement is an important value you hold.
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Being outdoors, especially in treed areas and by water, can be a grounding experience, promote clarity, and leave you feeling refreshed.
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If you are having difficulty with initiating movement in your life, walk and talk therapy can be one way you are supported in this.
Cons
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There are risks to injury which do not exist for seated sessions. For example, slips and falls.
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Walking and talking does not allow us to engage in writing, sharing of written/visual resources, or trauma processing so it may not be appropriate for all sessions/goals.
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As we cannot control who may be walking around us when in public locations, there are more risks to confidentiality. This can be minimized by letting others pass, keeping a different pace from people walking nearby, walking a different direction from others, and choosing areas which are not busy but the risk still exists.
If you're uncertain about how movement and mental health are related and would like to read more, check that out here.
Preparing for walk and talk sessions
Prior to booking a walk and talk session we will either hold ideally a virtual intake or, at minimum, a 15-minute phone consultation to ensure that a walk and talk session is appropriate. This will allow me to gather the information I need about you to best meet your needs and for us to review your goals to make sure they are a match for walk and talk therapy. Some clients book walk and talk sessions for every session after that and others book walk and talk sessions only when their goals for the session align with walk and talk style sessions.
Clients who would like a walk and talk session email me the same day of their session to confirm that walk and talk still works for them with weather being a deciding factor in addition to their goals for the session. As my fluffy dog loves to walk in all weather, I am also accustomed and prepared for most weather. However, hard rain, excessive wind, or extreme weather in general may require us to pivot to a virtual session. I recommend that clients dress for the weather including having appropriate footwear as we will be walking for nearly an hour. Bug spray and sunscreen may also apply as well.
Walk and talk sessions are most possible/effective for clients near the Fort Saskatchewan, Alberta area as this is where I am located. Prior to our session, we will discuss the meeting place by email or during an intake session. For clients who want to try walk and talk therapy but live outside of this area, we could plan to trial a phone walking session. For this, you would require headphones which are easy to use while walking and a location near to you where you feel your confidentiality can be sufficiently maintained.
I love pets and getting to see my clients pets is one of my favourite parts of virtual therapy. However, I would recommend making a mindful choice before deciding to bring your pet along for a walk and talk session. If your pet requires significant attention on a walk, I would recommend leaving your furry friends at home for these sessions as having them there may detract from the session. This could include attention due to reactivity, because they are just learning to walk on a leash, or because they require frequent correction while walking on a leash. For this reason, I will leave my furry friends at home too.
