Mindful Walking: An Accessible Way to Support Stress and Anxiety
Fall has arrived in the Pacific Northwest, and it's one of the most beautiful times of the year. The leaves turn brilliant shades of orange and red, and the air becomes crisp. It’s the perfect season for warm soups, cozy evenings, and slowing down.
As an online Washington therapist specializing in individual and couples therapy, I often encourage my clients to use this time of year to reconnect – with themselves, their surroundings, and their relationships. One of my favorite practices to recommend is mindful walking.
What Is Mindful Walking?
Mindful walking is exactly what it sounds like: bringing your full awareness to the act of walking. Mindful walking can happen anywhere – your neighborhood, a park, or a favorite hiking path. It’s not about reaching a destination – it’s about being present.
During a mindful walk, you intentionally tune into your five senses and your body. Use these questions as a starting point on your next stroll:
What does the ground feel like beneath your feet?
Is it crunching? Soft? Uneven?
Can you feel the wind or sun on your skin?
What does the breeze smell like? Fallen leaves? Fresh cut grass?
Maybe you are sipping on a cup of tea while you stroll?
What does it taste like?
What sounds do you notice – birds, leaves, passing footsteps?
Are they near? Far?
What sights do you see?
How many different colors can one tree hold?
How many dogs do you spot in the park?
How Mindful Walking Supports Mental Health
Research continues to show that both walking and mindfulness practices offer significant mental health benefits – something I often explore in sessions with my clients.
Some research shows that mindful walking had a positive impact on mood, more specifically on depression, anxiety, stress, and brooding. Another study showed a striking improvement on people's reported quality of life and less psychological distress.
Additionally, walking activates bilateral stimulation – a technique used in trauma-informed therapies like EMDR. Bilateral stimulation simply means that both sides of your brain — the right and the left — are being stimulated simultaneously. When you walk, the natural rhythm of your body alternates between the left and right foot, and the left and right arm. The rhythmic movement of walking helps the brain process and integrate emotions and has been shown to reduce anxiety and emotional distress.
Additionally, this practice is well-suited for those who find traditional mindfulness techniques – such as meditation or breath work – challenging. For some, beginning with complete stillness can feel overwhelming and distracting. Incorporating movement provides a supportive entry point, aiding in emotional regulation and processing, and making mindfulness more accessible to those who may have previously felt it was out of reach.
Fall Is the Perfect Time to Start
The beauty of mindful walking is that it’s simple, free, and accessible to those who are able. Washington’s fall colors and cool temperatures create the ideal setting to slow down, reflect, and reconnect – whether you’re walking solo or with a loved one.
If you’re navigating stress, anxiety, or relationship challenges, integrating mindfulness into your routine can make a meaningful difference.
Looking for Individual or Couples Therapy?
I offer a warm, grounded approach to individual therapy, couples counseling, and mindfulness-based practices. Whether you're feeling overwhelmed, disconnected, or simply want to deepen your self-awareness, I’m here to help. My online office is located in Spokane Washington, and operating virtually allows me to be accessible to clients all across Washington.
Ready to take the next step?
Reach out today to schedule a free consultation and learn more about how therapy can support your mental wellness and relationships.
—
Disclaimer: this post is intended for educational and entertainment purposes only. It does not substitute or provide mental help.