Walk & Talk | Nephelle Psychology

A picture of a pathway which follows along a river

What is a Walk & Talk Session?

A walk and talk therapy provides the same level of care as a virtual or in-offce therapy but the session is conducted while walking 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 walk a 50-minute loop or walk 25 minutes in one direction and then turn around.

Two people walk beside each other on a forested path. One has a speech bubble with scrambled thoughts above their head. The other has a speech bubble which has organized the scrambled thoughts.

How do I Know if Walk & Talk Therapy is Right for Me?

An image of a forested pathway with leaves on the path. Some leaves are green and others are starting to turn yellow.

Walk and talk sessions might be a good fit if any of the following apply to you:

You are stuck sitting most of the day, want the opportunity to get moving, and are physically able to do so for about 50 minutes (at your own pace and there can be opportunities for breaks)

You have difficulty getting started with movement-related goals or fitting movement into a busy schedule

The thought of sitting across from someone while talking about your difficulties and/or feelings seems uncomfortable

You are interested in understanding how going for a walk and/or being outside may help you process your emotions/experiences

You value movement and/or being outside and would enjoy adding these components to your sessions

You find eye contact uncomfortable

You find sitting still uncomfortable

Pros and Cons of Walk and Talk Therapy

Pros

Walking and talking can feel more natural and create less pressure than an in-office or virtual session.
Exercise, including walking, is correlated with improved health overall, including improved mental health and reduced stress.
A walk and talk session can be more values aligned than a sedentary session if movement is an important value you hold.
Being outdoors, especially in treed areas and by water, can be a grounding experience, promote clarity, and leave you feeling refreshed and regulated.
If you are having difficulty with initiating movement in your life, walk and talk therapy can be one way you are supported in this.
If eye contact or sitting still are difficult, walking beside someone instead of sitting across from someone can help with both.

Cons

There are risks to injury that do not exist for seated sessions, for example, slips and falls or rolling an ankle.
Walking and talking does not allow us to engage in writing or a sharing of written/visual resources as easily so it may not be appropriate for all sessions/goals.
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 that 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 hold a virtual intake to ensure that a walk and talk session is appropriate. This will allow me to gather the information I need about you to ensure I am best meeting 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.

A view of a pond in a grassy area with a forested area and a building which overlooks the pond in the background

A dog with black and white fur and blue eyes looks at the camera. The dog is standing beside a woman with a bulky black parka, a hockey Canada toque, and frost on her eye lashes.

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 to 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 first walk and talk session, we will discuss the meeting place. 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, so you can see how this feels. For this, you would require headphones that 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. Behaviours that may detract from session include reactivity to other pets/people on the trails, barking, and/or pulling on the leash. To ensure our session is focused on your needs, I will leave my furry friends at home.

A woman with french braids and a black sweater walks with a brown and white Maine Coon cat on her shoulder

Contact

Booking

What Does the Literature Say?

If you're feeling a bit nerdy and would like to learn more about what current research says about physical activity, mental health, and walk and talk therapy, you have come to the right place! Below I have included a summary of the highlights in the literature that stand out to me and the references for this information.

Research related to physical activity and mental health has shown that:

walking and spending time in nature are related to reduced stress and increased relaxation (Janeczko et al., 2020; Lin et al., 2020; W. Yao et al., 2021).

higher levels of physical activity are related to better mental health (Grasdalsmoen et al., 2020; Herbert et al., 2020; Ihbour et al., 2022; Rodríguez-Romo et al.,2022; Tamminen et al., 2020; L. Yao et al., 2021).

physical activity is related to reduced symptoms of depression (Glavaš & Pavela Banai, 2024; Grasdalsmoen et al., 2020; Herbert et al., 2020; Meckes et al., 2021; Tully et al., 2020).

physical activity is related to reduced symptoms of secondary traumatic stress in first responders who provide emotional support (Meckes et al., 2021).

consistent physical activity is protective against neurodegenerative diseases (Caponnetto et al., 2021; Nowacka-Chmielewska et al., 2022).

sedentary behaviour (i.e., time spent not moving much) is related to higher levels of depression (Bort-Roig et al, 2020; Kandola et al., 2021; Nyström et al., 2019; Runacres et al., 2021; Saunders et al., 2020).

high levels of sedentary behaviour at work (i.e., not moving much at work) is related to a higher risk for burnout while regularly engaging in physical activity outside of working hours can offset some of the risks of a highly sedentary job (Gerber et al., 2020; Isoard-Gautheur et al., 2019; Mincarone et al., 2024; Verhavert et al., 2020).

Research shows that walk and talk therapy:

is an opportunity to enjoy the benefits of moving and being outdoors, which can be important to people who spend a lot of time sitting and indoors (Greenleaf et al., 2023; Revell & McLeod, 2017; Udler, 2023).

can simultaneously address both physical and mental health (Davies, 2024).

can be a more accessible option for mental health support, especially for those who may find traditional in-office or virtual therapy intimidating or uncomfortable (Davies, 2024; Revell, 2017; Revell & McLeod, 2017; Udler, 2023).

Research on client experiences of walk and talk therapy shows that:

it is comfortable way to engage in therapy that allows clients to be more vulnerable than if they were in a traditional therapy setting (Davies, 2024; Greenleaf et al., 2023; Newman & Gabriel, 2023; Revell, 2017; Schen, 2020).

issues with confidentiality and potential distractions in the environment are a concern for some clients but most clients report feeling that walk and talk sessions are productive even if they don't prefer it (Greenleaf et al., 2023; Schen, 2020).

in most client experiences, being around people or having less than ideal weather is not problematic during walk and talk sessions (Newman & Gabriel, 2023).

the relationship between client and therapist can be more collaborative and equal in a walk and talk session (Davies, 2024; Newman & Gabriel, 2023).

developing a relationship between client and therapist can be easier on a walk and talk session (Revell, 2017; Schen, 2020).

clients may experience more clarity and depth in their thinking during a walk and talk session than in-office or virtual (Greenleaf et al., 2023; Newman & Gabriel, 2023).

clients being treated for trauma in a walk and talk format experience a decrease in their trauma symptoms; walking and talking does negatively impact treatment progress (Koziel et al., 2022).

References

Bort-Roig, J., Briones-Buixassa, L., Felez-Nobrega, M., Guàrdia-Sancho, A., Sitjà-Rabert, M., & Puig-Ribera, A. (2020). Sedentary behaviour associations with health outcomes in people with severe mental illness: A systematic review. European Journal of Public Health, 30(1), 150–157. https://doi.org/10.1093/eurpub/ckz016

Caponnetto, P., Casu, M., Amato, M., Cocuzza, D., Galofaro, V., La Morella, A., Paladino, S., Pulino, K., Raia, N., Recupero, F., Resina, C., Russo, S., Terranova, L. M., Tiralongo, J., & Vella, M. C. (2021). The effects of physical exercise on mental health: From cognitive improvements to risk of addiction. International Journal of Environmental Research and Public Health, 18, Article 13384. https://doi.org/10.3390/ijerph182413384

Davies, S. (2024). Walking and talking. Healthcare Counselling & Psychotherapy Journal, 24(4), 8–13. https://www.bacp.co.uk/bacp-journals/healthcare-counselling-and-psychotherapy-journal/2024/articles-october/walking-and-talking/

Gerber, M., Schilling, R., Colledge, F., Ludyga, S., Pühse, U., & Brand, S. (2020). More than a simple pastime? The potential of physical activity to moderate the relationship between occupational stress and burnout symptoms. International Journal of Stress Management, 27(1), 53–64. https://doi.org/10.1037/str0000129

Glavaš, D., & Pavela Banai, I. (2024). Physical activity and mental health of employed adults: Mediation and moderation effects of beliefs in the benefits of physical activity. International Journal of Environmental Research and Public Health,21, Article 854. https://doi.org/10.3390/ijerph21070854

Grasdalsmoen, M., Eriksen, H. R., Lønning, K. J., & Sivertsen, B. (2020). Physical exercise, mental health problems, and suicide attempts in university students. BMC Psychiatry, 20(1), Article 175. https://doi.org/10.1186/s12888-020-02583-3

Greenleaf, A., Williams, J., Leibsohn, J., Park, J., & Walther, B. (2023). “Put on your walking shoes”: A phenomenological study of clients’ experience of walk and talk therapy. Journal of Creativity in Mental Health, 19, 1–16. https://doi.org/10.1080/15401383.2023.2247318

Herbert, C., Meixner, F., Wiebking, C., & Gilg, V. (2020). Regular physical activity, short-term exercise, mental health, and well-being among university students: The results of an online and a laboratory study. Frontiers in Psychology, 11, Article 509. https://doi.org/10.3389/fpsyg.2020.00509

Ihbour, S., Boulhanna, A., Hnini, R., Chigr, F., & Najimi, M. (2022). Sedentary lifestyle and beneficial effects of physical activity on psychiatric disorders in a population of Moroccan university students: Psychophysiological interpretation. Open Access Macedonian Journal of Medical Sciences, 10(E), 1496–1504. https://doi.org/10.3889/oamjms.2022.8119

Isoard-Gautheur, S., Ginoux, C., Gerber, M., & Sarrazin, P. (2019). The stress–burnout relationship: Examining the moderating effect of physical activity and intrinsic motivation for off-job physical activity. Workplace Health & Safety, 67(7), 350–360. https://doi.org/10.1177/2165079919829497

Kandola, A. A., Del Pozo Cruz, B., Osborn, D. P. J., Stubbs, B., Choi, K. W., & Hayes, J. F. (2021). Impact of replacing sedentary behaviour with other movement behaviours on depression and anxiety symptoms: A prospective cohort study in the UK biobank. BMC Medicine, 19(1), Article 133. https://doi.org/10.1186/s12916-021-02007-3

Koziel, N., Vigod, S., Price, J., Leung, J., & Hensel, J. (2022). Walking psychotherapy as a health promotion strategy to improve mental and physical health for patients and therapists: Clinical open-label feasibility trial. The Canadian Journal of Psychiatry, 67(2), 153–155. https://doi.org/10.1177/07067437211039194

Lin, W., Chen, Q., Jiang, M., Tao, J., Liu, Z., Zhang, X., Wu, L., Xu, S., Kang, Y., & Zeng, Q. (2020). Sitting or walking? Analyzing the neural emotional indicators of urban green space behavior with mobile EEG. Journal of Urban Health, 97(2), 191–203. https://doi.org/10.1007/s11524-019-00407-8

Meckes, S. J., McDonald, M. A., & Lancaster, C. L. (2021). Association between physical activity and mental health among first responders with different service roles. Psychological Trauma: Theory, Research, Practice, and Policy, 13(1), 66–74. https://doi.org/10.1037/tra0000971

Mincarone, P., Bodini, A., Tumolo, M. R., Sabina, S., Colella, R., Mannini, L., Sabato, E., & Leo, C. G. (2024). Association between physical activity and the risk of burnout in health care workers: Systematic review. JMIR Public Health and Surveillance, 10(1), Article e49772. https://doi.org/10.2196/49772

Newman, E., & Gabriel, L. (2023). Investigating clients’ experiences of walk and talk counselling. Counselling and Psychotherapy Research, 23(1), 125–133. https://doi.org/10.1002/capr.12567

Nowacka-Chmielewska, M., Grabowska, K., Grabowski, M., Meybohm, P., Burek, M., & Małecki, A. (2022). Running from stress: Neurobiological mechanisms of exercise-induced stress resilience. International Journal of Molecular Sciences, 23(21), Article13348. https://doi.org/10.3390/ijms232113348

Nyström, M. B. T., Hassmén, P., Sörman, D. E., Wigforss, T., Andersson, G., & Carlbring, P. (2019). Are physical activity and sedentary behavior related to depression? Cogent Psychology, 6(1), Article 1633810. https://doi.org/10.1080/23311908.2019.1633810

Revell, S. (2017). Walk and talk therapy: Potential client perceptions. Scope (Health & Wellbeing), 2. https://thescopes.org/assets/Uploads/728c13e765/Revell.pdf

Revell, S., & McLeod, J. (2017). Therapists’ experience of walk and talk therapy: A descriptive phenomenological study. European Journal of Psychotherapy & Counselling, 19(3), 267–289. https://doi.org/10.1080/13642537.2017.1348377

Rodríguez-Romo, G., Acebes-Sánchez, J., García-Merino, S., Garrido-Muñoz, M., Blanco-García, C., & Diez-Vega, I. (2022). Physical activity and mental health in undergraduate students. International Journal of Environmental Research and Public Health, 20, Article 195. https://doi.org/10.3390/ijerph20010195

Runacres, A., Mackintosh, K. A., Knight, R. L., Sheeran, L., Thatcher, R., Shelley, J., & McNarry, M. A. (2021). Impact of the COVID-19 pandemic on sedentary time and behaviour in children and adults: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(21), Article 21. https://doi.org/10.3390/ijerph182111286

Saunders, T. J., McIsaac, T., Douillette, K., Gaulton, N., Hunter, S., Rhodes, R. E., Prince, S. A., Carson, V., Chaput, J.-P., Chastin, S., Giangregorio, L., Janssen, I., Katzmarzyk, P. T., Kho, M. E., Poitras, V. J., Powell, K. E., Ross, R., Ross-White, A., Tremblay, M. S., & Healy, G. N. (2020). Sedentary behaviour and health in adults: An overview of systematic reviews. Applied Physiology, Nutrition, and Metabolism, 45(10 (Suppl. 2)), S197–S217. https://doi.org/10.1139/apnm-2020-0272

Schen, C. R. (2020). Flexibility in treatment: A trial of walking psychotherapy. Psychodynamic Psychiatry, 48(3), 295–313. https://doi.org/10.1521/pdps.2020.48.3.295

Tully, M. A., McMullan, I., Blackburn, N. E., Wilson, J. J., Bunting, B., Smith, L., Kee, F., Deidda, M., Giné‐Garriga, M., Coll‐Planas, L., Dallmeier, D., Denkinger, M., Rothenbacher, D., & Caserotti, P. (2020). Sedentary behavior, physical activity, and mental health in older adults: An isotemporal substitution model. Scandinavian Journal of Medicine & Science in Sports, 30(10), 1957–1965. https://doi.org/10.1111/sms.13762

Udler, J. (2023). Walk and talk therapy: A clinician’s guide to incorporating movement and nature into your practice. PESI Publishing, Inc.

Verhavert, Y., De Martelaer, K., Van Hoof, E., Van Der Linden, E., Zinzen, E., & Deliens, T. (2020). The association between energy balance-related behavior and burn-out in adults: A systematic review. Nutrients, 12(2), Article 397. https://doi.org/10.3390/nu12020397

Yao, L., Fang, H., Leng, W., Li, J., & Chang, J. (2021). Effect of aerobic exercise on mental health in older adults: A meta-analysis of randomized controlled trials. Frontiers in Psychiatry, 12, Article 748257. https://doi.org/10.3389/fpsyt.2021.748257

Yao, W., Zhang, X., & Gong, Q. (2021). The effect of exposure to the natural environment on stress reduction: A meta-analysis. Urban Forestry & Urban Greening, 57, Article 126932. https://doi.org/10.1016/j.ufug.2020.126932