Walking Therapy in London: Why Outdoor Counselling Works

I'll never forget the client who, after three sessions sitting in my therapy room, said: "I feel like I'm performing. Like I have to sit still and make eye contact and be a 'good therapy client.' Can we just... walk instead?"

We did. And something shifted. The formality dissolved. She talked more freely, made connections she hadn't made before, and left feeling energised rather than drained.

Walking therapy—also called walk-and-talk therapy or outdoor counselling—isn't just a trendy alternative to traditional therapy. For many people, it's genuinely more effective. The combination of movement, fresh air, and side-by-side conversation creates conditions where therapy can work differently, and sometimes better.

This article explores what walking therapy is, why it works, where to do it in London, and who it suits best.

What Is Walking Therapy?

Walking therapy is exactly what it sounds like: therapy that happens whilst walking outdoors rather than sitting in a room.

How It Works

• Duration: Usually 50 minutes, like traditional therapy
• Location: Parks, green spaces, riverside paths, quiet streets
• Structure: You and your therapist walk side-by-side, talking as you go
• Frequency: Weekly or fortnightly, like standard counselling

What It Isn't

Walking therapy isn't:

• A casual chat with a friend
• Exercise disguised as therapy
• Less serious or professional than traditional therapy
• Only for physical health issues

It's fully legitimate, professional therapy—just conducted outdoors whilst moving.

The Science: Why Walking Therapy Works

The benefits of walking therapy aren't just anecdotal. There's solid research behind why combining movement, nature, and conversation enhances therapeutic outcomes.

1. Movement Regulates the Nervous System

Walking activates bilateral stimulation (left-right rhythm) which:

• Reduces cortisol (stress hormone)
• Increases serotonin and dopamine
• Helps process trauma and difficult emotions
• Creates a calming, regulating effect similar to EMDR

When you're discussing something distressing, the physical movement helps prevent overwhelm and keeps your nervous system regulated.

2. Side-by-Side Reduces Intensity

Traditional therapy involves face-to-face eye contact, which can feel:

• Intense
• Exposing
• Anxiety-provoking
• Performative

Walking side-by-side:

• Reduces pressure
• Feels more natural and conversational
• Makes it easier to discuss difficult topics
• Allows you to look away when you need to

For people with social anxiety, trauma, or autism, this can make therapy significantly more accessible.

3. Nature Has Therapeutic Benefits

Green spaces and natural environments:

• Lower blood pressure and heart rate
• Reduce rumination and negative thinking
• Improve mood and emotional regulation
• Enhance creativity and problem-solving

Studies show that even 20 minutes in nature reduces stress markers. Combine this with therapy, and the benefits compound.

4. Metaphor and Movement

Walking creates natural metaphors:

• Moving forward (progress)
• Getting unstuck (shifting perspective)
• Choosing direction (agency)
• Obstacles and paths (life challenges)

These aren't forced—they emerge organically from the experience, making insights more embodied and memorable.

5. Breaks Down Formality

The traditional therapy setup—two chairs, closed door, formal setting—can feel intimidating.

Walking is informal. It feels more like two people having a meaningful conversation, which can:

• Reduce anxiety about "doing therapy wrong"
• Encourage authenticity
• Make it easier to open up
• Feel less clinical and more human

Who Benefits Most from Walking Therapy?

You Might Love Walking Therapy If:

1. You Find Traditional Therapy Claustrophobic

Sitting in a small room for 50 minutes can feel stifling. If you're someone who thinks better whilst moving or feels trapped indoors, walking therapy offers freedom.

2. You Struggle with Eye Contact

Intense face-to-face interaction can be overwhelming, especially if you:

• Have social anxiety
• Are autistic or neurodivergent
• Have experienced trauma
• Find sustained eye contact uncomfortable

3. You're Highly Anxious or Restless

If sitting still makes your anxiety worse, movement can help. Walking provides a physical outlet for nervous energy whilst you talk.

4. You're Stuck or Ruminating

When you're going in circles mentally, physical movement can literally help you shift perspective. Many clients report breakthroughs that didn't happen in the therapy room.

5. You Want to Connect with Nature

If you feel calmer, clearer, or more yourself outdoors, combining nature with therapy makes sense.

6. You're Dealing with Grief or Loss

Movement and fresh air can make heavy emotions more bearable. Walking allows sadness to flow without becoming overwhelming.

7. Traditional Therapy Feels Too Formal

If you've tried therapy and felt like you were performing or couldn't relax, the informality of walking might work better.

When Walking Therapy Might Not Suit

Physical limitations:

• Mobility issues or chronic pain that makes walking difficult
• Severe fatigue

Practical concerns:

• You need complete privacy (outdoor therapy is more public)
• Weather anxiety (rain, cold, heat)
• You prefer indoor, contained spaces

Therapeutic needs:

• Severe crisis requiring immediate, intensive support
• Work requiring physical props or activities (though some adaptation is possible)

Walking Therapy in London: Best Locations

London has excellent green spaces for walking therapy. Here are some favourites:

South West London

Bishop's Park, Fulham

• Riverside paths along the Thames
• Mix of open space and tree-lined areas
• Relatively quiet on weekdays
• Easy access from Putney Bridge

Wandsworth Common

• Expansive common with varied paths
• Quieter than nearby Clapham Common
• Good for longer walks

Richmond Park

• Stunning natural beauty
• Wide open spaces
• Deer, woodland, and hills
• Ideal for feeling away from the city

Battersea Park

• Central location
• Thames path, gardens, and open lawns
• Good mix of quiet and lively areas

Central London

Regent's Park

• Large, beautiful park with varied landscapes
• Can get busy but has quiet corners
• Easy access from multiple tube stations

Primrose Hill

• Smaller, peaceful
• Great views
• Less crowded than Regent's Park

Hampstead Heath

• Wild, natural feel
• Extensive paths
• Can feel genuinely removed from city life

East London

Victoria Park

• Large, with lakeside paths
• Mix of open and wooded areas
• Well-connected

Greenwich Park

• Riverside access
• Historic setting
• Varied terrain

Practical Considerations

Weather

Walking therapy happens in most weather conditions (rain, cold, mild heat) but may move indoors or online for:

• Heavy rain
• Ice or snow
• Extreme heat
• Storms

Most therapists have a backup plan (switch to video call or in-person indoor session).

What to wear:

• Comfortable walking shoes
• Layers (can remove if you get warm)
• Waterproof jacket
• Hat/gloves in winter

Privacy

Outdoor spaces are public, which means:

• You might pass other people
• Conversations can be overheard (though you're moving, so it's brief)
• Less complete confidentiality than a private room

Therapists choose quieter areas and times, but if privacy is essential, walking therapy might not be ideal.

Safety

Reputable therapists will:

• Meet you at an agreed public location
• Walk in safe, well-lit areas
• Have public liability insurance
• Adhere to professional boundaries
• Not suggest isolated or remote locations

If a therapist suggests meeting somewhere isolated or makes you uncomfortable, trust your instinct and decline.

Logistics

Meeting point: You'll arrange a specific meeting spot (e.g., "outside the café at the park entrance").

Route: Some therapists have a preferred route; others let it unfold naturally.

Pace: Walking therapy is gentle walking, not power walking. The pace suits conversation, not fitness.

What to bring:

• Water
• Weather-appropriate clothing
• Nothing else required

How to Find a Walking Therapist in London

1. Search Professional Directories

BACP Directory:

• Filter by location (London)
• Look for therapists mentioning "walking therapy," "outdoor therapy," or "ecotherapy"

Counselling Directory:

• More detailed profiles
• Many therapists specify if they offer walking sessions

2. Contact Therapists Directly

Even if a therapist doesn't advertise walking therapy, many are willing to offer it. When enquiring, ask:

"Do you offer walking therapy sessions in London parks?"

3. Check Credentials

Ensure your walking therapist is:

• BACP or UKCP registered
• Insured (public liability insurance for outdoor sessions)
• Experienced with outdoor therapy

4. Initial Consultation

Most therapists offer a free phone call or initial meeting. Ask:

• Where do you usually walk?
• What happens in bad weather?
• How do you ensure confidentiality outdoors?
• What's your experience with walking therapy?

What to Expect in a Walking Therapy Session

First Session

Your therapist will likely:

• Meet you at an agreed location
• Explain how walking therapy works
• Discuss confidentiality and boundaries
• Ask about your therapy goals
• Begin walking and talking

Ongoing Sessions

A typical walking therapy session includes:

• Meeting at the same spot each week (or varying locations)
• Walking at a comfortable pace
• Talking about whatever's present for you
• Therapist listening, reflecting, and gently guiding
• Ending at a natural point (often back where you started)

The Flow

Some sessions involve deep, difficult conversation. Others are lighter. The rhythm of walking allows for:

• Comfortable silences (walking fills the space)
• Natural pauses (looking at something, noticing nature)
• Shifts in energy (changing pace or direction)

Combining Walking with Other Therapy

You don't have to choose exclusively. Many therapists offer:

• Hybrid: Some sessions walking, some indoors
• Weather-dependent: Walk when it's nice, meet indoors otherwise
• Phase-based: Start indoors to build safety, then add walking later

This flexibility gives you the benefits of both approaches.

Final Thoughts

Walking therapy isn't for everyone, but for those it suits, it can be transformative. There's something about moving through space together, breathing fresh air, and letting conversation unfold naturally that creates conditions for honesty, insight, and healing.

If traditional therapy has felt too formal, too intense, or just not quite right, walking therapy might be worth trying.

I offer walking therapy in South West London (primarily Bishop's Park in Fulham, but flexible on location). Sessions are 50 minutes, and we can combine walking with traditional in-person or online therapy depending on your needs and the weather.

If you're curious, we can start with a free 15-minute phone call to discuss whether walking therapy might suit you.

Sometimes the best therapy happens when you're not sitting still.