How to Prepare for Your Walk and Talk Therapy Session
Written by Anna Murphey, LCSW, LICSW
If you’re like most people, walk and talk therapy is probably a new concept for you. We’re used to doing therapy from the comfort of home via telehealth, or in a therapist’s private office with cute throw pillows and a noise machine by the door.
Walk and Talk Therapy offers a unique experience, and getting started doesn’t have to be intimidating! In fact, a little preparation goes a long way. Read on for my tips on how to prepare for your first walk and talk session…
Dress for Success
1. Comfort, not fashion, first
Consider: what will you be most comfortable moving in? Wear whatever makes you feel most at ease in your body, whether it’s an old pair of sweats, yoga pants, or cutoff jeans. Being in nature = the ultimate no judgment zone.
2. Don’t break the bank…
There is absolutely no need to spend lots of money on the latest cross trainers, Lululemon leggings, or other outdoor gear. If you need a new windbreaker, scope out the thrift stores. Remember: comfort first!
3. Focus on footwear.
Since we’ll usually be walking during our sessions, show your feet some love and wear comfy yet sturdy shoes. Sneakers are fine for most walks, though you might consider hiking boots for more rugged trails. The great outdoors can be full of surprises, so closed-toed shoes are best.
But What About the Weather?
“There's no such thing as bad weather, only unsuitable clothing.” – Alfred Wainwright, A Coast to Coast Walk
Good old Al. He was onto something: weather-conscious clothing can make the difference between a cheerful stroll and a grueling slog.
What to wear if it’s…
Cold - Grab a cozy knitted cap and some gloves. Bonus points for wool socks (your secret weapon).
Windy - A trusty windbreaker works wonders.
Rainy - You’ll thank yourself later for bringing a water repellent jacket or poncho (yup, no fashion awards here).
Hot - Light colored, loose fitting clothing will help keep you cool as a cucumber.
Humid - Think breathable. Perspiring? Don’t sweat it!
Protect Yourself
The great outdoors has its share of minor irritations and inconveniences. To protect yourself, plan ahead to avoid day-after regrets.
For sun protection, don’t forget your
Sunscreen
Sunglasses
Hat
To guard against poison ivy and ticks, wear your
Long pants/socks
Closed toed shoes
Fuel Up
Don’t attempt Walk and Talk Therapy on an empty stomach! To nourish yourself for the journey,
Eat a nutritious, satisfying breakfast and
Pack a snack
Hydrate, Hydrate, Hydrate!
All this walking and talking can make a gal thirsty. Plus, proper hydration can help with stress management, eliminating toxins from the body, and so much more. So,
Bring your favorite water bottle, and
Plan for a pit stop (I’ll be glad to point out the closest restroom)
Travel Light
To get the most out of your walk and talk therapy session, you’ll want to travel light. Remember, you’re here to UNBURDEN yourself, right? So bring your emotional baggage, and check the rest at the door.
Consider the essential items you’ll need during our session, like your water bottle and sunglasses. Then choose a lightweight bag or pack that allows you to keep your hands free, like a small backpack or fanny pack.
Plan to bring your valuables like cell phone, wallet, and keys out on the trail for security – but put your phone on silent mode, because we’re here to unplug from our devices and charge our human batteries.
I’ve Got You Covered!
Forgot the bug spray? I’ve got some in my car, along with things-we-probably-won’t-need-but-just-in-case, like a first aid kit and extra snack bars.
It’s natural to be nervous before your first walk and talk therapy session. If you’re hitting the trails for the first time, remember that I’m here to guide and support you! We’ll walk at your pace, and make adjustments to our route as needed. I am familiar with all the parks and trails we’ll visit, and I’ll make sure we get back to the parking lot in time for you to make it to your next destination.
If you are ready to explore how walk and talk therapy can help you, then schedule your free consult today.
Are you ready to jump-start your wellness with walk and talk therapy? Let’s lace up our walking shoes and get moving!