Traditional therapy typically takes place indoors, within the confines of an office or therapy room. While this environment works well for many, it’s not the only setting in which meaningful therapeutic work can occur. In fact, growing research suggests that nature-based therapy and walk-and-talk therapy — taking therapy outdoors — offer a variety of benefits that traditional indoor settings may not provide.

As part of our practice, we offer these outdoor therapeutic approaches, recognising that the natural environment can serve as a powerful catalyst for healing and personal growth. We feel that a one-size-fits-all approach for anything is short sighted and our experience has been that for some, the less intense, more relaxed nature of a walk-and-talk can be beneficial to opening up. 

“Walking is man’s best medicine.”  

Hippocrates

A Different Kind of Healing Space

Research has increasingly shown that natural environments positively affect mental health. A systematic review published in Frontiers in Psychology (2019) revealed that exposure to nature can reduce symptoms of anxiety, depression, and stress, while also improving mood, cognitive function, and overall psychological well-being. The simple act of being in a green space has been linked to lower cortisol levels and a reduction in heart rate, indicating a calming effect on the nervous system. These effects, sometimes referred to as biophilia—the inherent human affinity for nature—create an ideal backdrop for therapeutic work.

Being outdoors removes the physical barriers of a therapy room, which can sometimes feel too formal or restrictive. In nature, there’s a sense of shared space between therapist and client, creating an atmosphere of equality and freedom. The expansiveness of nature often allows clients to feel more at ease and able to explore deeper emotional layers than they might in a more structured indoor setting.

Walk-and-Talk Therapy: Movement Encourages Emotional Flow

Walk-and-talk therapy, where clients and therapists walk together in a natural setting during the session, taps into the mind-body connection. Moving while talking can help “unstick” difficult emotions and thoughts. A study in Cognitive Behavioral Therapy (2021) showed that physical activity, such as walking, can enhance cognitive processing and emotional regulation, particularly in people experiencing anxiety or depression.

The act of walking itself engages both hemispheres of the brain in a rhythmic, bilateral way—similar to Eye Movement Desensitization and Reprocessing (EMDR) therapy, which has been shown to help process trauma. As you walk, your thoughts often flow more freely, which can help deepen the therapeutic conversation.

For clients who find sitting still uncomfortable or overwhelming, walk-and-talk therapy offers a more relaxed approach. The physical activity also provides grounding, as it encourages mindfulness and presence—both of which are key components of emotional regulation and self-awareness. This is supported by research from Ecopsychology (2014), which highlights the benefits of integrating physical movement into therapy for improving emotional and psychological outcomes.

Nature as Co-Therapist: Tapping into Nature’s Metaphors

One of the most profound aspects of nature-based therapy is that the natural environment often acts as a “co-therapist.” The changing seasons, the resilience of plants, or the natural cycles of growth and decay can serve as metaphors for the therapeutic journey. As we walk through nature, we’re constantly surrounded by living examples of growth, renewal, and adaptation.

For instance, the sight of a plant that has pushed through the cracks of a sidewalk or a tree that has weathered many storms can symbolize resilience and strength—offering clients a way to process their own challenges through these natural parallels. This phenomenon, known as symbolic interactionism, has been studied extensively in ecotherapy literature and is shown to enhance the client’s capacity for self-reflection and personal growth.

Furthermore, being in nature fosters mindfulness. Studies, including one published in Journal of Environmental Psychology (2020), have demonstrated that natural settings encourage mindful attention, which helps reduce stress and improves emotional regulation. Clients often report feeling more connected to themselves and their surroundings, allowing for deeper introspection and a more meaningful therapeutic experience.

A Proven Approach for Mental Health

There is a robust body of evidence supporting the effectiveness of nature-based interventions for mental health. In a 2016 meta-analysis published in BMC Psychiatry, researchers reviewed 26 studies examining ecotherapy—a therapeutic approach that integrates nature—and found that individuals who participated in nature-based therapies showed significant reductions in anxiety and depression, compared to those in traditional settings. Moreover, participants reported improvements in self-esteem, mood, and cognitive functioning.

These findings have been supported by subsequent studies, such as one in Journal of Mental Health (2018), which suggests that time spent outdoors, combined with therapeutic conversation, can amplify the emotional benefits of therapy. This makes nature-based therapy a promising option for individuals seeking alternative approaches to mental health care.

How Nature-Based Therapy Can Help You

In my Sydney-based practice, I offer nature-based therapy and walk-and-talk therapy for those seeking a different therapeutic experience. We have suggested locations within Sydney’s Eastern Suburbs and these outdoor sessions offer a unique opportunity to engage with therapy in a way that integrates movement, mindfulness, and the restorative power of nature.

For clients looking to deepen their therapeutic work or explore an alternative to the traditional therapy room, nature provides a space that encourages openness, reflection, and healing. Research supports the idea that therapy outdoors can foster resilience, improve emotional regulation, and create a greater sense of connectedness to oneself and the world around them.

Beyond the Therapy Room: Is Outdoor Therapy Right for You?

If you find yourself feeling confined or limited in a traditional therapy setting, or if you’ve struggled to connect in a seated, face-to-face session, nature-based therapy might be exactly what you need. Whether you’re dealing with stress, anxiety, depression, or simply looking to reconnect with yourself in a more profound way, walking and talking in nature could offer a fresh perspective on your journey toward healing.

In a world where we often feel disconnected from nature—and sometimes from ourselves—outdoor therapy provides an opportunity to re-establish that connection. It allows you to step outside the everyday confines and engage in therapeutic work in a way that mirrors the natural world’s cycles of growth, renewal, and transformation.

If you’re curious about how nature-based or walk-and-talk therapy could support you, I’d be happy to explore these options with you. For sessions outside of a 5km radius of Centennial Park, additional travel costs apply, but the benefits of this approach are often far-reaching — literally and figuratively.