Healing from Loss: Walking Therapy for Bereavement Disorder

Loss can be one of life’s most challenging experiences, and coping with grief isn’t easy. The emotional pain, sadness, and confusion that come with bereavement disorder often feel overwhelming, making it hard to find a path forward. For many, traditional forms of therapy help to process these emotions, but an alternative approach that’s growing in popularity is walking therapy. In this blog, we’ll explore how walking therapy can support healing from loss and provide a natural outlet for processing grief.

Why Walking Therapy Helps with Grief

Grief is a complex emotional experience, and it can often feel “stuck” within us. Movement, especially walking, allows us to process these heavy emotions in a gentle way. The physical act of walking, combined with the therapeutic environment of nature, offers a unique space to release built-up emotions, reduce stress, and find moments of peace.

Walking therapy takes this idea a step further by incorporating a licensed psychologist who provides support and guidance as you walk. This approach combines the benefits of both therapy and physical movement, creating a pathway to process and release grief over time.

How Walking Helps Release Emotions

Grief is more than just sadness; it often involves a mix of emotions like anger, guilt, confusion, and even relief. When we walk, we allow these emotions to move through us rather than staying bottled up. Physical activity releases endorphins, which help boost our mood and ease the intensity of sadness. Additionally, the simple, repetitive motion of walking can have a grounding effect, giving a sense of routine and stability amid emotional turmoil.

Being outdoors adds another layer of healing. Nature has been shown to reduce levels of cortisol (the body’s stress hormone) and provide a calming environment. Walking in nature can help us feel connected to something larger than ourselves, which can be especially comforting during times of loss.

Walking Therapy Strategies to Process Grief

1. Take One Step at a Time

   • Grieving is a gradual process. When starting a walking therapy session, focus on taking things one step at a time, literally and emotionally. Remind yourself that you don’t need to have all the answers right away—just focus on moving forward, even if only for a few steps.

2. Allow Yourself to Feel Without Judgment

   • Walking therapy provides a safe space to express all the emotions associated with loss. Whether you feel anger, sadness, or even moments of joy, allow these feelings to surface without judging them. As you walk, let each step represent a feeling you’re releasing or acknowledging. This practice helps build self-compassion and acceptance.

3. Engage in Reflective Walking

   • Reflective walking involves contemplating a memory, feeling, or question as you move. Think about moments with your loved one, memories that bring a smile, or questions that remain unanswered. Walking while reflecting on these memories can make it easier to process difficult thoughts in a natural, supportive setting.

4. Connect with Nature

   • When grieving, we often feel disconnected or alone. Nature can provide a comforting reminder of life’s continuity. As you walk, take time to notice small details—the rustling leaves, the warmth of the sun, or the smell of fresh air. Connecting with nature can help ground you and remind you that, even in grief, life continues in different forms.

5. Practice Deep Breathing

   • Grief can cause physical sensations like tightness in the chest or shallow breathing. Practice deep breathing as you walk to release this tension. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This practice not only helps calm your mind but also allows you to release physical tension linked to emotional pain.

6. Express Your Feelings Aloud

   • In walking therapy, you have the freedom to express yourself verbally as you move. Talking out loud about your feelings, your loved one, or the memories you shared can provide a sense of release. Vocalizing these thoughts while physically moving forward can help you symbolically “move through” your grief.

7. Use Landmarks as Healing Symbols

   • If you’re walking through a familiar route, choose a landmark—a tree, a bench, or a stretch of pathway—and associate it with a specific memory or feeling. Each time you pass it, let it serve as a reminder of the love you hold, the healing you’re experiencing, or the support you have. Landmarks become symbols of resilience and connection, helping you process grief in meaningful ways.

8. Embrace Moments of Silence

   • Walking therapy doesn’t always require talking. Sometimes, the simple act of moving in silence can be deeply healing. Silence allows you to tune into your emotions without pressure, giving you the space to reflect and process at your own pace. Letting yourself walk in silence can feel like a moment of peaceful acceptance.

9. Set Small Goals

   • Grief can make life feel overwhelming. Setting small goals during your walk can help create structure and a sense of accomplishment. For example, decide to walk for 10 minutes, then take a short break, or choose a specific route to complete. These small goals can provide a sense of control and stability when everything else feels uncertain.

10. End with a Moment of Gratitude

    • At the end of your walk, take a moment to reflect on something you’re grateful for, even if it’s small. It could be the memories you shared with your loved one, the support of friends, or simply the beauty of the day. Gratitude can offer a glimmer of peace, reminding you that even amidst loss, moments of love and appreciation still exist.

    
    

The Benefits of Walk and Talk Therapy for Grief

Walk and talk therapy offers a way to process grief in a natural, gentle environment. Unlike traditional therapy sessions in an office, walking outdoors allows you to feel a sense of freedom and movement. The presence of a psychologist offers guidance, support, and a safe space for emotional release. Together, walking and therapy provide a holistic approach that can be incredibly comforting and supportive during times of bereavement.

Grieving is not about “getting over” a loss but learning to live with it in a new way. Walking therapy allows you to carry that love forward and find moments of healing along the path.

Final Thoughts

Loss and grief are deeply personal, and there’s no “right” way to heal. Walking therapy provides a meaningful, compassionate way to process these emotions by combining movement, reflection, and the calming presence of nature. With each step, you’re giving yourself permission to feel, heal, and move forward at your own pace.

If you’re struggling with grief and wondering how to take the next step, consider walking therapy as a supportive approach to bereavement. Healing is a journey, and sometimes, it’s enough just to keep moving forward—one step at a time.