Walk and Talk Therapy: How Will My Teen Benefit?

Many of the teens that I've worked with have expressed that walking into a stranger's office space and sharing their deepest, darkest secrets sounds like the opposite of a good time. It can feel overwhelming and unnatural for teens to sit in a quiet room, often under the impression that they need to "open up" immediately about vulnerable emotions or behaviors. As a licensed therapist that enjoys helping teens build confidence, express themselves in healthy ways, and heal from trauma, I've found that combining walking, being in nature, and also doing "therapy things" helps teens heal and develop the needed skills to build a life worth living in the long-term.

Walk and Talk Therapy is a productive way to engage teens in therapy while also meeting them where they are developmentally. There's less pressure for direct eye contact, positive exposure to sunlight and the wisdom that the natural world holds, and quite literally the act of 'moving forward, one step at a time' with walking - all of which are proven to decrease anxiety, reduce stress, and support teens in physically moving through ways of thinking or emotions that are keeping them 'stuck' in their relationships with themselves, family members, and the community.

Walk and talk therapy allows teens to explore the world and learn from the wisdom it holds! It puts life into perspective and shows teens examples of resilience and strength while also using metaphor to apply patterns they see in nature to their own lived experience.

How Will My Teen Benefit?

Walking side-by-side allows for a more natural flow of conversation, making it easier for teens to process emotions, reflect on their experiences, and open up naturally with a licensed therapist. Research shows that walking has been shown to be a powerful nervous system regulator, with shown benefits like reducing stress, promoting increased emotional regulation through rhythmic exercise, and increasing levels of endorphins, the 'feel good' chemicals released in the brain. Walk and talk therapy is great for teens that feel uncomfortable in traditional therapy settings, struggle with anxiety, depression, stress, or grief, have difficulty staying in one spot for long periods of time, or enjoy being outdoors. It is also especially well-suited for neurodivergent teens, as walk and talk therapy allows for trying out new ways of connection and ample resources for engaging in self-soothing behaviors without projecting the neurotypical expectations of therapeutic progress onto these youth.

Being a teen is also uniquely difficult for the current generation given the dependence we have on social media for connection with others. Walk and talk therapy offers face-to-face, real-time interaction fosters genuine emotional connection, helping teens feel seen and heard in a way that social media often cannot. Instead of relying on likes, comments, or curated online personas for validation, they engage in authentic, meaningful conversations while being present in their surroundings. The combination of movement, nature, and human connection supports emotional regulation, reduces stress, and encourages self-reflection—offering a healthy alternative to the constant digital stimulation that can contribute to anxiety and disconnection. Walk and Talk Therapy helps teens step away from screens and into the present moment, where they can develop stronger self-awareness, resilience, and coping skills in a supportive, real-world setting.

Interested in Walk and Talk Therapy for Your Teen? Click here to book an appointment and get started!

Resources

Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.

Ratey, J. J. (2008). Spark: The Revolutionary New Science of Exercise and the Brain. Little, Brown.