6 Benefits of Walk and Talk Therapy for Grief
If you’re thinking of seeking therapy for grief due to the recent death of a loved one or another type of loss (like relocating to a new city, a breakup or divorce, or a new medical diagnosis, to name a few), you might feel unsure about traditional talk therapy. After all, you may be tired of sitting with your painful emotions or recounting your story for the umpteenth time.
There’s another style of therapy that’s grown in popularity in recent years. Walk and Talk Therapy involves holding therapy sessions outdoors while both the client and therapist are walking or hiking on a path or trail. This style of therapy became more appealing during the pandemic when clients and therapists began exploring ways to safely meet outside.
As it turns out, walk and talk therapy offers many unique advantages compared to in-office or virtual therapy. And it has many benefits that are of special value to those who are grieving. Let’s explore some of those here…
Lower your stress hormones
The benefits of spending time in nature for our mental health are well documented, and there is an increasing amount of research about the benefits of outdoor therapy or ecotherapy, too.
Studies have shown that walk and talk therapy, which combines a 1:1 connection with a therapist and physical activity in nature, lowers stress hormones like cortisol.
Reducing cortisol can help relieve the physical symptoms of grief, such as insomnia and headaches. And when our stress levels are better managed, it’s easier to focus on our mental and emotional wellness.
Improve your mood
It’s not just about stressing less - participating in walk and talk therapy can also help improve your mood! Even when you’re grieving, spending time in nature can help you experience a range of positive emotions as well as the more difficult ones.
According to research in the journal Mental Health and Physical Activity, walking in green spaces releases endorphins and serotonin, the “happy” brain chemicals that promote feelings of well-being. This can provide a welcome respite from the feelings of sadness and uncertainty that accompany a loss.
Experience relief from upsetting feelings and memories
When you’re grieving, you are most likely experiencing a range of upsetting feelings, memories, or even intrusive thoughts related to the loss. You may be ruminating about what happened, as if your mind is on an endless loop of sadness and regret. Walk and talk therapy can offer relief from these challenges.
A study in Psychotherapy and Psychosomatics showed that movement paired with verbal expression can help people process traumatic or upsetting memories more effectively than traditional talk therapy.
One key to this lies in the physical act of walking, which stimulates bilateral brain activity and helps to integrate difficult emotions and memories. This can lead to relief and a sense of mental and emotional balance.
Feel less alone while connecting with yourself, your therapist, and nature
One of the most common – and painful – parts of grieving is the feeling of isolation and alienation from others.
My clients mention time and again the added burden of feeling misunderstood or worse, overlooked, by friends and family who – despite their best intentions – may not be able to empathize or be present with the grief.
Walk and talk therapy offers an antidote in the form of connection, which can take many forms.
The American Psychological Organization notes that walking side-by-side with a therapist in an outdoor setting can be less intimidating than sitting in an office. Walking beside a therapist also powerfully and concretely provides a sense of being accompanied in the journey through grief.
Being in relationship with a therapist in the presence of the natural world can help you feel more connected to others, to the greater world, and ultimately to yourself.
Find joy in the little things, even while grieving your loss
Just because you’re grieving doesn’t mean you can’t experience moments of pleasure, delight, and even joy. The journal Ecopsychology notes that spending time in nature can enhance our awareness and appreciation of sensory experiences, like the cool breeze on our face as we step into the forest, or the soothing touch of creek water as it flows over smooth stones.
These small moments of joy and mindful presence can help us heal and, over time, become more resilient in the face of life’s challenges.
Enhance gratitude for what you lost and what you have right now
From a butterfly perched on a milkweed plant, to a snake shedding its skin, nature offers a multitude of metaphors for change and transformation. We can find solace and inspiration in these natural symbols that remind us that we’re part of a larger whole – a world that is always in transition from one moment to the next.
A study in the Journal of Positive Psychology showed that nature walks promote gratitude and life satisfaction. Also, spending time in nature creates opportunities for experiences of awe and wonder that naturally lead to gratitude.
We can feel grateful for all that we have lost (the loved one who is no longer with us, the cherished dream that we had to let go of), while at the same time becoming more aware of the beauty, possibility, and hope that surrounds us right now, in this and every moment.
Whatever you’re doing this week, I hope you can find the time for a walk in nature – even if it’s just around the block. Take in the birdsong, the flowers, and the weeds pushing through the cracks in the sidewalk.
If you’re grieving a loss or going through a major life transition, consider this time as a sacred space to connect with something bigger than yourself, and remember that you’re not alone.
If you’re looking for more support and would like to give Walk and Talk Therapy a try, please reach out and schedule a free consultation. I look forward to meeting you on the trail.