What is walk and talk therapy?

Walk and talk therapy (sometimes called outdoor therapy or ecotherapy) is simply counselling that happens outside instead of in a therapy room. Sessions may take place in parks, woodlands, along coastal paths, or even in quiet urban spaces.

You might walk continuously, pause to sit, or remain seated outdoors—the structure is flexible and guided by your comfort. The core of therapy remains the same: a safe, confidential space to explore your thoughts, feelings, and experiences.

The key difference is the setting. Nature and movement become part of the therapeutic experience, often helping conversations feel more natural and less pressured.

Why being outdoors can make a difference

For many people, the traditional therapy room can feel intense. Sitting face-to-face, maintaining eye contact, and staying still can sometimes make it harder to open up.

Being outdoors can gently shift this dynamic.

Research and clinical experience suggest that combining movement with nature can:

• Reduce stress and anxiety 
• Improve mood and energy levels 
• Encourage more open and relaxed conversations 
• Support clearer thinking and creativity 
• Help people feel less “stuck” 

Walking side by side can also feel less formal and more equal, which many people find comforting.

The benefits of walk and talk therapy

Walk and talk therapy draws on three powerful elements: talking therapy, physical movement, and nature exposure.

Together, these may help:

• Ease symptoms of anxiety and depression 
• Reduce rumination and intrusive thoughts 
• Improve emotional regulation 
• Support stress management 
• Boost self-awareness and confidence 
• Help people navigate life transitions (such as loss, career change, or relationship challenges) 

Some people also experience a sense of “moving forward” emotionally while physically walking, which can be a powerful metaphor for change.

Who might find it helpful?

Walk and talk therapy can be a good fit if you:

• Feel uncomfortable or anxious in traditional therapy rooms 
• Prefer talking while moving rather than sitting still 
• Spend a lot of time indoors or at a desk 
• Feel stuck in your thoughts or situation 
• Enjoy being outdoors or feel calmer in nature 

It is commonly used with adults and teenagers and can support a wide range of concerns, including stress, low mood, bereavement, self-esteem, and general wellbeing.

Accessibility and flexibility

Outdoor therapy is not just for people who enjoy long walks. Sessions can be adapted to suit your needs, including:

• Gentle, short routes 
• Wheelchair-accessible paths 
• Sitting outdoors rather than walking 
• Familiar or quieter locations 

A good therapist will always discuss your preferences, physical needs, and comfort level beforehand. You are always in control of the pace and format.

Practical considerations

Weather

Sessions usually go ahead in most weather conditions, but flexibility is important. Your therapist may suggest alternatives if conditions are unsafe or uncomfortable.

Confidentiality

Because sessions take place in public or semi-public spaces, confidentiality is discussed in advance. This might include choosing quieter routes or agreeing to pause conversations if others pass by.

Professional boundaries

Even though the setting is more relaxed, professional standards remain exactly the same as indoor therapy. Clear boundaries, confidentiality agreements, and ethical guidelines are always upheld.