How to Prepare for Your Walk & Talk Therapy Sessions

I began offering walk & talk therapy during the pandemic, when offices were closed and people were encouraged to socially distance and move their gatherings outdoors. While we fortunately have been able to resume our indoor activities, many of my clients requested to continue their walk & talk sessions because it provided them with an opportunity to spend time outside and get a break from sitting and their screens. 

Indeed, research shows numerous health benefits as a result of spending time in nature and engaging in regular physical activity, and it is also believed that exercise can enhance therapy outcomes. If you are new to walk & talk therapy or are curious about how it works, here are some tips on how to prepare as well as what to expect during your sessions.

Location and Logistics

Prior to the session, you will decide on a meeting place and time with your therapist. Some common locations are parks, walking paths, or low-traffic residential streets. Depending on travel time and location, your session might be the usual 50 minutes or longer if it is deemed necessary or useful. It is customary for the therapist to provide a way of contacting them in real time in the event of delays or for other logistical reasons. It can also be helpful to find out whether your location or route has access to restrooms or parking, if applicable. If you have concerns about accessibility for any reason, let your therapist know; walk & talk therapy can be easily adapted to your needs.

Attire and Weather

It can be helpful to check the forecast before your appointment so that you can be prepared for the weather and dress accordingly. Prioritize comfort and practicality - sneakers, hats, sunglasses, and jackets are not what you would normally wear to a therapy session, but these are totally appropriate for walk & talk therapy! You do not need to wear workout gear - expect the pace to be more of a leisurely stroll rather than a power walk. If the weather is not ideal for walking, for example if it is raining or extremely windy, the session may be rescheduled or changed to a virtual session. Feel free to discuss your preferences around this with your therapist beforehand.

Intentions and Expectations

As with a regular therapy session, it can be helpful to set intentions for each session and discuss goals and expectations with the therapist at the beginning of therapy, as well as periodically throughout. Many people like to take or review notes during their therapy session, which can be hard while walking; consider spending some time reviewing notes before your walk & talk session or using the Notes app on your phone while walking if it is easier. If you need to pause while walking to take notes, that’s ok too! Alternatively, one of your intentions may be to practice being fully present during your walk & talk sessions, rather than trying to remember session content or writing things down. Feel free to discuss what would be most beneficial and accessible to you with your therapist so they can support you or provide suggestions.

You can expect the session structure to be similar to a regular therapy session, i.e., focusing on therapeutic topics and goals. While walk & talk therapy can feel more like a social outing, it is therapy first and foremost and your therapist should conduct sessions in such a manner that interactions are limited to therapeutic content and professional boundaries are upheld.

Safety and Confidentiality

Conducting therapy sessions outdoors and/or while walking can carry unique risks that you might not otherwise experience during therapy, such as physical injury or exposure to communicable diseases. If you have concerns about safety or a medical or other condition that could impact your ability to participate in walk & talk therapy, please discuss this with your therapist and if applicable, obtain approval from your doctor beforehand.

Another risk of walk & talk therapy is running into someone you or your therapist knows. It can be helpful to discuss how you want to handle these situations at the outset. Generally, the therapist should keep interactions or introductions brief and high level, for example simply acknowledging someone else’s greeting rather than engaging in a conversation. Some things you may want to think about or communicate to your therapist are whether/how you will acknowledge people you know (e.g. a nod versus a verbal exchange), whether/how you want to introduce them or your therapist, and whether/how you would like to be introduced by the therapist (e.g. as client versus a “friend”).

As with anything, it is important to weigh the potential benefits and risks of walk & talk therapy in order to determine whether it is right for you. If you would like to learn more about walk & talk therapy or to schedule an appointment, feel free to reach out here.