Walk and Talk Therapy

Written by Amy Emmerson

There is a lot of evidence that nature promotes feelings of calm and reduces stress (Natural England, 2022). One study even showed that hospital patients with views of trees recover quicker and need less pain relief than patients who can’t see trees (Ulrich, 1984).

It can, however, be difficult to connect with nature when life is hard. When you feel busy, in pain or numb, it can feel like just another thing you feel you “should” do because people say it’s good for you.

I think it is important for everyone to have a toolbox of resources they can use to feel grounded and connected to themselves. A resource I use consistently is nature. The best thing about nature is that it is all around us and is free. A dandelion clock floating by at the bus stop, or catching the sunset as you go to grab some milk from the shops: these are small moments that can take us out of our heads if we allow it.

5-4-3-2-1

One useful way to connect with the world around us is the 5-4-3-2-1 technique. This is a grounding tool that you can use to regulate yourself when you are overwhelmed. I use it for myself and with clients: it takes a few minutes and uses all your senses. You can use it anywhere. I often do it as I’m walking down the street or waiting in a queue. It is especially nice to practice outdoors.

You will start by noticing five things you can see: perhaps moss on the pavement, the moon in the sky, a squirrel, a conker, a shadow. Four things you can feel: the bench on your back, the sting of a nettle, the feel of your wellies, the sun on your face. Three things you can hear: the sound of crunchy leaves, cars driving past, birdsong. Two things you can smell: a rose, the ground after the rain. Then one thing you can taste: the drink you had before you set off. Lastly, you notice the difference in how you feel compared to how you were feeling before. The difference can be quite remarkable.

What is walk and talk therapy?

I offer walk and talk therapy In Hull and Beverley as well as face to face therapy on Princes Avenue.

Walk and talk therapy is simply therapy in the outdoors, using nature as the therapy room. The biggest difference being that you are with your therapist side by side, rather than face to face, and it is often wise to bring a waterproof!

An example of one thing you might do in walk and talk therapy is notice what you are drawn to. This can give you some insight into your internal world, for example you might look at your mud covered boots that reflect how tough and strong you feel you need to be at times, or see a bird’s nest that brings to mind your need to be cared for and nurtured. These are clues about where you are within yourself and what you need.

The walking is a gentle pace; it is definitely not a work out. We agree how we will use the space we are in and what we will do should we bump into anyone we know. For this reason an initial face to face session is a good place to make sure the outdoor therapy space chosen is accessible, safe and therapeutic.