Archive of ‘Wellness’ category

Walk and Talk Therapy: Is it Right for Me?

Walk and Talk Therapy is an approach to traditional talk therapy where the therapist and client take their session outdoors and walk together while discussing the client’s issues. This type of therapy is becoming increasingly popular and provides similar benefits to those found in mindfulness, physical activity, ecotherapy, and more traditional psychotherapy.  

Benefits of Walk and Talk Therapy:

Some of the benefits include:

  • Reduced Stress and Anxiety: Walking is a proven stress reliever and can help reduce feelings of anxiety. Exercise releases endorphins, which are natural mood boosters that help to alleviate stress and anxiety. When you combine walking with talking about your feelings, you get a powerful combination that can significantly reduce your stress and anxiety levels.
  • Moving Forward: Taking a walk with your therapist can help shift the focus towards moving forward; this added movement and momentum can help in getting unstuck. Walking can also provide a natural rhythm to the conversation, making it easier to stay on topic and keep the conversation flowing.
  • Bilateral Stimulation: Bilateral stimulation is any method of stimulating the body and brain in a rhythmic right-left pattern. It is often used in therapeutic settings (such as in EMDR therapy) to help reduce the symptoms of trauma, anxiety, and other mental health conditions. Bilateral stimulation can help regulate the brain’s response to stress and trauma, promote a sense of relaxation and well-being, and allow for the processing of emotions and memories previously stuck in the nervous system. Walking is a simple form of bilateral stimulation, stimulating and balancing the right and left brain. (EMDR founder Francine Shapiro was taking a walk in the park when she first realized the potential benefits bilateral stimulation could have on the nervous system.)
  • Supplemental Health Benefits: Walking is a low-impact exercise that is beneficial for both physical and mental health. When you participate in Walk and Talk Therapy, you get the added benefit of exercising while working on your mental health.
  • Healing through Nature: Spending time in nature is linked with many physical and mental health benefits, including decreased depression, decreased stress and anxiety, improved ADHD symptoms, increased focus, improved sleep, and improved overall well-being. (For more research, see parkrxamerica.org’s Benefits of Nature page.)

Risks of Walk and Talk Therapy

Like any form of therapy, Walk and Talk Therapy carries some risks. Here are a few things to consider:

  • Safety Concerns: Being outdoors has inherent safety risks, such as from a sunburn, bug bites, or other injury. If you’re walking in a park or other public space, be aware of potential hazards such as uneven terrain, traffic, or other people.
  • Weather Conditions: Walk and Talk Therapy sessions are subject to the weather. If it is too hot, too cold, or too wet, it may be uncomfortable or even unsafe to continue the session. Consider having a backup plan (such as telehealth) and be ready to communicate with your therapist concerning any last minute changes.
  • Distractions: Walking in a public space can be distracting, with other people, animals, or vehicles around. These distractions can make it difficult to focus on the therapy session and may reduce its effectiveness.
  • Confidentiality Concerns: Walking in a public space may make it more difficult to maintain confidentiality. While therapists will continue to take measures to protect their clients’ privacy, it’s important to be aware that you might encounter someone you know on the trail, or a stranger could overhear part of your conversation.

Is Walk and Talk Therapy the right form of therapy for me?

Here are some reasons why Walk and Talk Therapy might be right for you:

  • You enjoy being outdoors and find it safe, calming, and relaxing.
  • You’re tired of traditional talk therapy sessions that take place in an office or clinic, and want to try something different.
  • You’re feeling stuck and are curious to try a more active and dynamic approach, as compared to more traditional talk therapy sessions.
  • You need a change in routine. You’re hoping to get in more steps, spend more time in nature, and reap the benefits of regular exercise and time spent outdoors.

As with any form of therapy, Walk and Talk Therapy has its own unique risks and benefits. With proper planning and precautions, many of these risks can be minimized. If you’re curious to learn more, talk to a licensed therapist or counselor to discuss whether Walk and Talk Therapy is a good fit for your specific needs and circumstances, and to address any concerns you may have.


Written By: Jim Rowell, LCSW
Currently offering Walk and Talk Therapy in Northwest Hills, Westlake, and East Austin.

Four Tips for Making the Most Out of Breaks in Therapy

journaling during a break in therapy

Many occasions can lead to a break in therapy – anything from a planned vacation or change in schedule to a sudden health emergency or change in circumstance. These breaks can be planned or unplanned, initiated by either the client or by the therapist, and they can be welcome or unwelcome. No matter the circumstances, these breaks can also be opportunities for continued growth and increased self-awareness. If you find yourself facing a current or upcoming break in therapy, here are four tips to make the most of it:

Dedicate the time

Breaks can be opportunities to slow down and focus on yourself and your relationships. They are opportunities to put into practice some of the discoveries made in therapy, and to try turning to other coping strategies and social support outside the therapist’s office. Dedicate the hour or hours you may have otherwise scheduled for therapy to yourself in other ways: take yourself on a walk or schedule coffee with an old friend.

Take note

Breaks can also be opportunities to step back, observe, and assess. It can be helpful to keep a journal during this time, and to bring your observations with you when you return to therapy. Some potential questions to consider journaling about: Did anything come up for you in your time away that you would have otherwise brought to therapy? If so, how did you manage it? What has changed since the start of therapy (or since your last break)? How have you grown? What’s needed moving forward?

Talk about it

Breaks can bring up feelings around loss and separation, both in the therapeutic relationship and in your relationships outside of therapy. In the session before the break, discuss with your therapist any feelings that come up around the upcoming break, and also put together a plan for how best to cope in the time away. Upon your return, you can reflect together on the experience and any insight gained.

Reach out

Reach out for additional support as needed. For longer and unexpected breaks, consider scheduling short-term support with another therapist or reaching out to a warm line. You don’t need to wait for a crisis to reach out for help. If you do find yourself stuck or struggling, don’t hesitate to call a crisis help line like 988.

YWCA’s Non-Crisis Warm Line: 512-548-9922

Integral Care’s 24/7 Crisis Help Line: 512-472-4357

or call Suicide & Crisis Lifeline: 988

Written By: Jim Rowell, LMSW, supervised by Tammy Linseisen, LCSW-S

What is Self-Care? What do Therapists do for Self-Care?

I’ve been hearing a lot recently about “self-care,” and that we should all be “practicing more self-care.” But what if you don’t even know what “self-care” means? What if you keep hearing about “self-care” and all that comes to mind is bubble baths and retail therapy? What if you know what self care is supposed to be, but you have trouble actually figuring it out for yourself? 

First, I’ll give you some ideas of what self-care is vs what it isn’t. Second, I’ve decided to have some fun and ask the therapists at Austin Family Counseling what THEY do for self-care, and it may help give some insight into what self-care can look like for you!

First, what Self-Care ISN’T:

  • Indulging in or bingeing your favorite things every now and then just to check off the “self-care” box
  • An instant fix for all of your problems
  • The same for everyone

Now, what Self-Care IS:

  • An individual way for you to fill your needs that haven’t been met
  • It can be quite challenging
  • Really, really different from person to person, or even for the same person at various points in time
  • Read Julie’s 2019 blog about the 5 categories of self-care: https://austinfamilycounseling.com/5-categories-of-selfcare/

Second… What Do Austin Family Counseling Therapists Do for Self-Care?

I asked AFC therapists what they do for self-care. Here are some of their responses…

Kaity (Blog Author) said “I typically stream shows and movies, eat chocolate, play video games, and go on nature walks for my self-care. I’m also adamant about getting as close to eight hours of sleep per night as I can and being mindful of my hydration.”

Lora said “Every two weeks I go in for a massage and dry sauna treatment, and during really tender seasons in my life, I go weekly! I use it as time to meditate, rest, relax, and replenish.”

Mike said “I wake up early and go for a walk (when it’s not so hot outside). I try to make sure I take breaks (e.g., I don’t walk on the weekends). I am kind to myself when I don’t eat as healthy as I’d like. I say, ‘you’ve been working really hard to eat healthy, and you don’t need to be perfect at this or anything.’ I listen to a meditation before (or as) I go to sleep. I make sure I read books that are just for fun.”

Emily said “I make an effort to incorporate meditation and yoga, even if it is only 5 or 10 minutes, as a part of my daily routine knowing that it helps keep me grounded and connected.”

Catherine M. said “I like to disconnect myself from the internet and connect with nature by taking walks.  I engage myself in mindful playing with my son, and I take Epsom Salt baths to help me relax and detox.”

Sumaya said “Hot showers or bubble baths with candles lit; surrounding myself with my family and friends including food and boardgames; being outside with nature in my hammock, near or in water, and taking an evening walk.”

Janet said “For self-care, I like to go on walks and listen to a podcast. This gives me time outside, doing something physical and listening to something I enjoy. I also look forward to easy mornings on weekends with my family; we all enjoy those moments of a slower pace.”

Sara said “I love taking hot showers, snuggling my dogs, weightlifting at the gym, sleeping in when I’m feeling worn down, and having fun with my friends and fiancé on the weekends. I also love getting my nails done every 2-3 weeks! It’s a fun creative outlet for me – I love all things glam and it taps into that. It’s also a great reason for me to sit for an hour with no phone, no conversation, and no expectations of productivity.”

Final Impressions

As you can see, our therapists have a wide range of activities they do to help with their self-care. Some of their self-care activities are more outdoor- or indoor-oriented, some are long, some are short, some are very individual, some involve socializing with other people, but they are all helpful to us in our own unique ways. 

If you are interested in finding ways to increase your own self-care, talk to your therapist or reach out to get on our schedule at [email protected] | 512-298-3381.

Written By: Kaity Dallas, LPC-Associate, LMFT-Associate, NCC, supervised by Kirby Schroeder, LPC-S, LMFT-S

1 2 3 … 22