Nadine Lepage Counselli​ng​​
Nadine Lepage Counselli​ng​​
Walk and Talk Therapy
For people looking for something a little different, I offer Walk and Talk Therapy sessions to combine the benefits of talk therapy, movement, and being in the great outdoors.
If you enjoy spending time outdoors, if you tend to have excess energy and struggle to sit through an entire session, if sitting face to face with a therapist and having to make eye contact makes you uncomfortable, Walk and Talk Therapy might be for you.
Walk and Talk Therapy is just what it sounds like – a talk therapy session that takes place while walking. Under the umbrella of ecopsychotherapy (or nature therapy), which recognizes the healing and restorative power of nature on mental health and wellbeing, it is a way for you to address your emotional and mental health outside the walls of a therapy office.
Benefits of Walk and Talk Therapy
are numerous!
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We live in an ever-increasingly stationary society and typically
spend a lot of time sitting. ​Movement has been shown to have a positive impact on brain function and can benefit mental health in many ways.
It can help reduce symptoms of depression, anxiety, PTSD, stress and burnout, sleep disturbances, as well as other physical and mental health concerns.
Walking increases blood flow to the brain and releases endorphins, which are natural mood lifters and can contribute to increased feelings of happiness and well-being.
Regular movement also helps to increase your energy, strength and stamina, can improve self-esteem.
Not to mention it also results in increased levels of dopamine (the happiness hormone), increased vitamin D (helps regulate your immune system), lowered cortisol levels, improved sexual health, improved circulation, decreased blood pressure, and reduced risk of heart disease and other health conditions.
It can also improve cognitive function, memory, creativity and attention.
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Another important benefit is that an outdoor, natural setting might allow for a more relaxing interaction and deeper engagement. It might feel less intimidating and help you feel safer to open up honestly and talk about more vulnerable topics.
In addition, spending time in nature has been shown to be relaxing, and can provide additional stress-reducing effects and allows for improved mood.
Nature offers many sensory experiences and is a fantastic setting to practice and develop specific skills, such as mindfulness and gratitude.
Being in nature can often evoke positive memories from childhood, playfulness, and a time of innocence.
Nature allows you to bring those connections to your current life.
Did you know that I can prescribe time in nature?
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One way I can encourage this is by prescribing one free Parks Canada Discovery Pass, which allows you unlimited access to over 80 national parks, national historic sites and national marine conservation areas for a year.
(Please note, I can only prescribe one pass per month, while supplies last. And priority is given to individuals for whom the cost of a pass would be a barrier to nature access.)
Frequently asked questions....
What is Walk and Talk Therapy?
It is therapy that takes place while walking outside instead of sitting in an office. While clients may benefit physically from movement, the focus is not on exercise.
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Is Walk and Talk therapy suitable for everyone?​
Walk and Talk therapy is an approach that can benefit many individuals, but it might not be the right fit for everyone. Its appropriateness is evaluated on a case-by-case basis while considering your specific therapeutic goals and needs. While it doesn’t require special skills or equipment (besides good shoes!), its suitability depends on physical mobility, comfort level with the outdoors, and personal preference. It can depend on energy levels, weather, or simply mood. You must be in decent physical condition and not suffer from any known condition which could prevent or limit your participation. You also don’t have to walk and talk at every session; it is an option to use when it feels right. Many people incorporate it into their overall treatment plan, alternating between walking sessions and traditional office visits. It’s all about finding what works best for you.
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What are the benefits?
Research has shown that there are many benefits of Walk and Talk therapy. The combination of physical activity with time in nature can release endorphins, and promote relaxation, stress reduction and improved mood and sleep. Walking also boosts immune function and improves cardiovascular, respiratory and reproductive health. It can also improve cognitive function, memory, and attention.
What can it be used to help with?
The core principles of therapy remain the same whether you’re sitting in an office or walking in nature. The goal is still to work through your issues, develop coping strategies, and improve your mental health. Walk and Talk Therapy can address various mental health concerns, such as anxiety, depression, life transitions, stress management, ADHD, anger issues, and grief.
For individuals processing trauma, the bilateral movement of walking alongside a therapist can aid in integrating traumatic memories, similar to the principles of EMDR therapy. The rhythmic movement of walking side by side with the therapist can stimulate both hemispheres of the brain, facilitating the processing of traumatic memories and emotions. This combination of movement, nature, and therapeutic dialogue can enhance the effectiveness of trauma-focused therapy, offering a gentle yet powerful approach to healing emotional wounds.
What if I don’t like to hike?
We sometimes meet in parks or dirt trails, but walks around neighbourhood sidewalks are just as effective.
Many locations also provide shade and benches where we can continue processing just as if we were in an office,
while still getting the added benefits of being outdoors. We also often end up finding a healing place that you can return to
any time on your own out of session.
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What happens if the weather is unfavourable?
If the weather conditions are adverse and will likely result in unsafe, unpleasant, or uneffective therapy, we have a few options.
We can instead to meet at my office, hold the session by phone or virtually, or reschedule the session. Contingency plans will
be discussed ahead of time.
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Can I bring my dog with me to our session?
The usual answer is yes. We will discuss whether it is appropriate to have your dog join us, as this depends on the location of
our session, the length of the session, and your dog’s personality. The goal is to have your pet there as an additional walking
companion and emotional support and not a distraction.
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What do I need to bring to my session?
It’s important to wear comfortable walking shoes and clothing, as well as weather appropriate items. Be sure to wear sun protection,
and it’s always a good idea to bring a water bottle with you.
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What if I run into someone I know?
Privacy and confidentiality is paramount in therapy, but it’s important to consider that walking and talking in the outdoors results in reduced privacy and involves some limits to confidentiality. There is the possibility that others might overhear or witness various emotions. How we handle this situation is dependent on your comfort level. We will discuss this and set guidelines and boundaries as what to do if this happens before our first Walk and Talk therapy session.