Step Into Healing: The Benefits of Walk and Talk Therapy

Sitting and Mental Health

Most of us spend much of our day sitting - at work, in class, in the car, on the couch. The average adult spends between 6-9 hours sitting each day. There are many physical health issues associated with sitting and not getting enough movement. 

What about the mental health risks related to a sedentary lifestyle? Sitting for long periods of time has been linked to an increase in anxiety and depression, reduced concentration and focus, lower energy levels, poor sleep quality, lower self-esteem, and the list goes on. 

So what if you could support your mental health and get more movement? That’s where Walk and Talk Therapy comes in. This approach has been shown to reduce anxiety and depression, boost mood and creativity, improve focus and concentration, and help clients feel more open, grounded, and connected during sessions. 

Getting “Unstuck”

Think about those moments when you feel mentally STUCK. You are staring at a screen, unable to think clearly or move forward. Your mind just feels BLANK. What often helps? Getting up, and stepping away. Sometimes, it’s stepping outside, and moving your body. Movement and fresh air can reset your mind and help ideas flow again. 

Now imagine pairing that with therapy. Picture walking side-by-side with a trusted professional who helps you process emotions, gain insight, and find new perspectives. It’s a simple yet powerful shift that can make talking about difficult things feel more natural and less intimidating. 

Why It Works

Walking stimulates both sides of the brain, a process called bilateral movement, which can improve problem solving, creativity, and emotional regulation. Being outdoors enhances these effects. Exposure to green spaces, natural light, and fresh air calms the nervous system and improves focus. 

No matter what your personal preferences are around nature and the outdoors, your brain intuitively responds to nature in a positive way. Seeing natural bodies of water or green space can trigger an immediate calming effect in your body. Pair that with other elements of nature that engage your senses like feeling the warmth of the sun or hearing waves crash, and the effects are even more pronounced. You may notice yourself thinking more clearly, feeling lighter, and connecting more deeply with your thoughts and emotions.

Combining Movement and Connection

Movement and nature already benefit our mental health, but adding meaningful conversation and connections amplifies the effects. Walking with a therapist can feel more relaxed than sitting face-to-face in an office. The rhythm of movement often helps people open up and explore their thoughts more freely. It helps explore those “stuck” thoughts and feelings and find new perspectives. It can also bring natural metaphors and insights, like noticing how taking one step at a time can mirror your own healing process. 

Taking the First Step

Walk and Talk Therapy is not for everyone, and we’ll address things like confidentiality, weather, and comfort level before beginning. We’ll start with a few office or virtual sessions to establish goals and discuss logistics. My goal as a therapist is to make you feel as comfortable as possible and address any concerns you may have. The therapeutic relationship, whether a traditional in-office or this more holistic approach, is based on collaboration and trust. We will make a plan and work together to help you reach your goals. 

If you are in the Redmond, Washington area and would like to give it a try, make an appointment with me. You may find that this simple act of pairing walking with therapy can help you move forward - literally and emotionally. If you want to learn more about a path towards healing and balance, take the first step by reaching out today. 

---

We’re so glad to have Kristin Calvert at People Bloom Counseling, a Redmond psychotherapy practice in WA. She helps neurodivergent teens with executive functioning. She also supports educators and adults going through burnout. She loves being in nature and did a lot of her sessions while walking and talking as a school counselor. Barring atmospheric rivers, falling branches, and dark skies at 4:28pm, she’d be open to taking sessions outside if you are!

Practical Tips for the Educator Who is Exhausted But Still Cares

The moment you step into a school, you can feel that it’s a special place. Students are learning, growing, and having those “aha” moments, and being part of that is incredibly meaningful. If you have ever worked in a school, you know how rewarding that can be. 

You also know how hard it is to be an educator. 

As a former teacher and school counselor, I get it. I have worn all the hats. And more often than not, it felt like I was failing at those various roles, while relationships, healthy habits, and my own well-being fell by the wayside. 

Between demanding workloads, tight deadlines, ever-changing policies and expectations, and a work/life balance that feels nonexistent, it feels hard to manage. This is especially true with the natural “ebb and flow” to the school year, when certain stretches of time feel more hectic than others. Some seasons feel manageable, while others feel like they’ll never end. You didn’t choose education for the paycheck, but rather to make a difference. Sometimes that sacrifice comes at the cost of your own mental health and well-being. 

Everyone gives the usual advice, like practice self-care and to “remember your why,” but I imagine you are tired of hearing that.

Let’s explore a few things that may actually help. 

Task Batching, Not Multitasking

Multitasking sounds productive, but it drains your energy quickly. Task batching is when you group similar tasks into a dedicated time block. For example, set aside 30 minutes to answer emails instead of checking them (and responding to them) throughout the day. During that task batch time, you are focused solely on that task and not distracting yourself with other tasks. 

When switching from task to task, you lose productivity, so fewer mental switches leads to less stress and more efficiency. It’s not easy to do in a school environment (where distractions are plentiful), but it’s worth a try. Look to your colleagues to help you honor this time block and discourage them from interrupting you during this dedicated time. 

Be Mindful of Your Connections

Work friends can be lifesavers, but it can also unintentionally pull you into constant negativity. Venting is normal, but when it turns into gossip or chronic complaining, it can be exhausting. Pay attention to who gives you energy and who drains your energy. Connections outside of education are also important so that work isn’t the only thing you talk about. 

Setting Boundaries, For Real

It’s okay to not bring work home with you. I know that may feel impossible, especially when you want to “do it all.” I have graded papers and sent emails at night, too. The truth is, the to-do list will still be there tomorrow. Even when you work non-stop, the list never really shrinks. Without boundaries, burnout becomes inevitable, and it sends the message that you’re always available. You are allowed to step away, and you need to step away. Consider filling your time outside of work doing things that energize you and bring you joy. 

Analog Hobbies and Limiting Screen Time

Scrolling on your phone might feel like a “relaxing” activity after a long day at work, especially when you are physically and mentally drained at the end of it. However, it keeps your brain in a constant state of overstimulation, and it leads to fatigue, poor sleep, and poor focus. Getting offline is helpful for your mind and body.

Analog hobbies, ones that don’t involve a screen, give your nervous system a much-needed break. This can include creative hobbies such as coloring, painting, crocheting, etc. It can also include brain-based activities like crossword puzzles, trivia, learning a language, etc. Lastly, physical movement like yoga, hiking, and walking can also be helpful. If movement and being outdoors appeals to you, Walk and Talk Therapy can be a great option too. 

It’s Okay to Ask for Help

You spend your days supporting others and it’s okay to need support too. It’s hard to ask for help, but there’s no shame in seeking it if you are stressed/burned out, overwhelmed, and struggling to balance it all. Talking to a mental health professional can help, especially one who understands the unique demands of being an educator. You don’t have to carry the burden alone. 

I’m here for you. 

---

We’re thrilled to have Kristin Calvert at People Bloom Counseling, a Redmond psychotherapy practice in WA! She helps neurodivergent teens with executive functioning. She also supports educators, parents, and adults going through burnout, and various life transitions. This year, she hopes to engage in more creative hobbies, and explore more hiking trails and parks in the area! 

New Year’s Resolutions: Rethinking the “New Year, New Me” Mindset

“New year, new me”… sounds great in theory, right? The idea of setting resolutions feels like something we should do, yet many of us have a long history of abandoned goals. The start of a new year can fill us with hope and optimism. It’s exciting to imagine a major life transformation — but it’s also unrealistic to expect ourselves to completely reinvent our lives overnight.

Quitter’s Day

The second Friday in January is known as “National Quit Day” or “Quitter’s Day” — the point when most people give up on their New Year’s resolutions. If your resolution has ever involved getting fit, you’ve probably noticed how the gym is packed in early January, only to become less crowded each week.

Why Do People Quit?

Most resolutions fail because we set goals that are too big, vague, or unrealistic. Lose twenty pounds in a month? Not healthy or sustainable. Other unrealistic goals: quit a habit like smoking overnight, cutting out all “unhealthy” foods immediately, eliminate credit card debt quickly; trying to get results too quickly and not having a plan often leads to failed resolutions. 

Instead of chasing giant goals, consider shifting your approach entirely. Think in terms of habits rather than resolutions. A subtle language shift can create a meaningful mindset shift too. Habits feel tangible and actionable.

James Clear’s concept of habit stacking, from his book Atomic Habits, is a great place to start. You build a new habit onto an existing one — for example:

• After brushing your teeth → read for 10 minutes

• After reading → meditate for 5 minutes

The flow builds naturally, and the habits feel less overwhelming. Also, they are more likely to stick when you are attaching them to already existing habits. 

Different Types of Habits

Even as you consider stacking habits, not all habits carry the same weight. In the book The Power of Habit Charles Duhigg talks about how keystone habits can lead to the formation of other habits and actions, called supporting habits. The author of Tiny Habits, BJ Fogg, came up with the concept that if the behavior is so small, it does not require willpower or motivation to complete it, making it more likely you’ll add it into your routine. Finally, “small wonder habits” are not a traditional habit at all, and is something I came across recently on social media. It’s all about adding small moments of joy into your life. 

Let’s lay this out:

• Keystone habits: Foundational habits that create a ripple effect (e.g., daily movement, quality sleep).

• Supporting habits: Smaller actions that reinforce your keystone habits (e.g., stretching, drinking plenty of water, meditation). 

• Tiny habits: A habit so small that it’s easy to implement (e.g., doing two push-ups, flossing one tooth).

• Small wonder habits: Flipping the script on habits and adding something fun into your day that you’ll look forward to doing (e.g., watching the sunset, taking a walk after dinner). 

Can you imagine how one type of habit can lead to another?

Think Small to Go Big

Habit stacking works because it relies on small, repeatable actions — not grand overhauls. It takes an average of 66 days to build a habit, though this varies based on complexity, consistency, and life circumstances.

So instead of trying to overhaul your entire life during the first week of January, try choosing one habit per quarter or season. That’s four meaningful, sustainable changes across a year — far more realistic than ten new habits at once.

Dream Big Anyway

Focusing on small changes doesn’t mean abandoning big dreams.

Consider choosing a misogi for your year — a big, bold challenge you don’t think you can achieve. Originating from a Japanese purification ritual, the modern misogi concept was popularized by Dr. Marcus Elliott and encourages people to take on a once-a-year challenge that feels almost impossible.

Your misogi might be:

• Running a marathon

• Climbing a mountain peak

• Writing a book

These “stretch challenges” build confidence, grit, and a sense of accomplishment that lasts long beyond the goal itself.

Try a Vision Board — Or a “Becoming Board”

Traditional vision boards focus on end results — beautiful houses, dream vacations, ideal lifestyles. They’re inspiring, but they often ignore the process.

A becoming board shifts the focus. Instead of showcasing the finish line, it highlights the work that gets you there:

• Photos of training runs instead of the marathon medal

• A picture of you journaling rather than just the final published book

• Meal prepping instead of the imagined physique

• Even better: use photos from your own life instead of stock images. It makes the vision — and the journey — more personal and grounding. It also keeps you tuned in all year long as you are continuously building it. 

Bringing It All Together

If you love New Year’s resolutions, go for it. But if you’re craving a different approach this year, try this:

• Choose four meaningful habits — one per quarter — to weave into your daily routine

• Pick a misogi challenge to stretch your comfort zone

• Create a becoming board to visually honor the process, not just the outcome

The truth is, long-lasting change is hard. Feeling overwhelmed in January is completely normal. If you want support in building habits, staying consistent, or navigating personal growth, the therapists at People Bloom Counseling are here to help.

---

We’re thrilled to have Kristin Calvert at People Bloom Counseling, a Redmond psychotherapy practice in WA! She helps neurodivergent teens with executive functioning. She also supports educators, parents, and adults going through burnout, and various life transitions. Clearly, she’s read up on the power of habits and what would help sustain them. She’d love to help you too!