Walk-and-talk therapy combines traditional counseling with movement, often in outdoor settings, to help clients feel more relaxed, focused, and emotionally open. Instead of sitting across from a therapist in an office, sessions take place while walking side by side, creating a more natural and comfortable environment for meaningful conversation. It’s not how far you walk or how fast you move, but how you connect with your therapist and the work you do in your session.
For many people, this side-by-side format feels less intimidating than sitting face-to-face. It can feel more like a natural conversation and less like a formal appointment. When your body is moving, your mind often feels more at ease, making it easier to process emotions and speak honestly.
While walk-and-talk therapy is typically offered in person, that doesn’t necessarily work for everyone. Busy schedules, social anxiety, mobility concerns, or limited nearby options can make in-person walk-and-talk therapy difficult. But there’s another way to engage in this format virtually.
What Is Online Walk-and-Talk Therapy?
Virtual walk-and-talk might sound counterintuitive, but it’s possible. Like online therapy, virtual walk-and-talk therapy uses a secure video platform to connect you with your therapist. And like walk-and-talk therapy, you have the option to walk in a setting that feels safe and comfortable to you. This might be a walk in your neighborhood, a local park, on a treadmill at home, or another location you prefer.
In addition, your therapist could mirror your location or format to make you more comfortable with the experience. Like other forms of therapy, it can be adapted to your needs. For instance, your therapist could put up a nature background to be more “immersive” or walk outside. This would be like looking out a window.
I offer online walk-and-talk therapy to clients located in Florida, Idaho, Ohio, South Carolina, and Utah. This means you don’t have to live near the office to get support, and we can continue working together even if you move or if your schedule changes. And even if you are local to Tampa (where I am located), you can still opt for online walk-and-talk therapy if that’s your preference.
What Would A Session Look Like?
Choose a Video Platform
You and your therapist will decide which application to use for your session. Google Meet, Zoom, and other options are available to you, as long as they are HIPAA-compliant.
Make Sure You Have Everything You Need
If you’re going away from home, make sure you have everything you need before you head out:
- A portable device with internet
- Headphones
- Water/a light snack
- Comfortable shoes
Planning ahead can help you stay focused on the conversation instead of having to worry about any potential disruptions.
Choose a Location With Privacy
While you can pick the environment for your session, make sure to factor in your confidentiality when choosing a location; for instance, a crowded park may not be ideal. It might also be too disruptive to have a worthwhile session with your therapist. You may also want to avoid locations you go to frequently or pick a location outside of your town/community to prevent any run-ins with someone you know. Your therapist can help you plan for this ahead of time.
Engage With Your Therapist
During the session itself, your therapist will guide the conversation just as they would in the office or during a more typical online session. The therapist will remind you of the confidentiality risks involved with walk and talk therapy. The difference is that you are doing this while moving and engaging your body in the process.
Benefits of Online Walk-and-Talk Therapy
Think about the ways you can benefit from walk-and-talk therapy, like increased energy, improved sleep, and more time outside. Now, think about the benefits of online therapy, like convenience, access, and flexibility. Online walk-and-talk therapy is the best of both; you’re able to combine physical movement with emotional support in a way that fits into your life.
Movement can also make it easier to talk about difficult topics. Many people find that walking helps reduce tension and restlessness, making it easier to think clearly and stay emotionally regulated during sessions. For clients who feel stuck, overwhelmed, or disconnected, this combination of motion and conversation can help create a sense of forward momentum.
Online walk-and-talk therapy also helps keep you consistent with your appointments. You’re less likely to cancel because of traffic, bad weather, or a busy schedule, because you don’t have to rush to make it to an office. When sessions feel easier to attend and fit into your schedule, it becomes more manageable to stay committed to the process.
Am I Right for Walk-and-Talk Therapy?
Walk-and-talk therapy is a great option for people who find it difficult to express their feelings in a traditional therapy session. Stress and anxiety can make it harder to open up in therapy, but walking naturally helps reduce these feelings. This approach may be especially helpful for individuals who struggle with social anxiety, perfectionism, racing thoughts, or feeling “on the spot” during face-to-face conversations.
Regardless of the format for walk-and-talk therapy, your specific needs may require a few in-person sessions in the office before you and your therapist make the shift to walk-and-talk. Your therapist will work with you to determine the best approach, and you can adjust the format as you progress.
About the Author
Chad Thompson, LCSW, is a Licensed Clinical Social Worker providing walk-and-talk therapy in Hillsborough County, Florida, and telehealth services across Florida, Utah, Idaho, and South Carolina. With a unique background in cinema studies and over a decade in hospitality, Chad brings a distinctive storytelling approach to therapy that helps clients see their struggles and growth through new perspectives.
He specializes in faith-based counseling that integrates clinical expertise with Christian values, offering services including anxiety therapy, depression treatment, and support for military families. Chad’s warm, authentic style creates a safe space where faith and mental health can work together toward healing.
Contact us today to schedule a session and take the first step toward a more peaceful life.