How to Prepare Emotionally for an Outdoor Therapy Session (and What to Do If It Feels Too Intense)
Navigating your emotions safely while embracing the healing power of nature.
Introduction
Outdoor therapy is a therapeutic approach that has gained popularity for its unique ability to combine psychological healing with the restorative qualities of nature. Unlike traditional indoor therapy sessions, outdoor therapy provides an environment that can enhance emotional openness, reduce stress, and foster deeper self-reflection. While the experience can be profoundly beneficial, it also presents unique emotional challenges that require preparation. Understanding how to prepare emotionally before stepping into this natural setting can make the session more productive and less overwhelming.
Understanding Outdoor Therapy
Outdoor therapy is not just therapy in a park—it is a structured therapeutic practice that leverages the environment to support emotional and psychological growth. Being in nature allows clients to tap into heightened awareness, increased mindfulness, and a greater sense of freedom. Common modalities include nature walks, mindfulness exercises, and guided reflection exercises, all of which are tailored to meet individual emotional needs.
A highly effective method within this framework is Walk and Talk therapy. Offered by professionals such as Therapy With Ben, Walk and Talk therapy blends professional counselling with a walking session in a natural setting. This approach encourages clients to discuss emotions while moving, which can facilitate a more fluid release of stress and tension. By integrating movement with conversation, clients often find it easier to explore sensitive emotions and gain perspective. Understanding this method is crucial when preparing emotionally, as it highlights the connection between physical motion, environmental context, and emotional processing.
Why Emotional Preparation Matters
Preparing emotionally for outdoor therapy is vital because nature can amplify feelings. The open environment, sensory stimuli, and physical movement may bring up emotions that are intense or unexpected. Without preparation, clients may feel overwhelmed or ungrounded. Emotional preparation equips individuals with strategies to manage these experiences and ensures that the session remains therapeutic rather than distressing.
Being aware of potential emotional intensity also fosters self-compassion. Recognising that emotions are a natural part of the process allows clients to approach their session with curiosity instead of fear, creating a safer, more productive therapeutic environment.
Steps to Prepare Emotionally
1. Reflect on Your Intentions
Before attending an outdoor therapy session, take time to clarify why you are seeking support. Ask yourself:
- What emotions or issues am I hoping to explore?
- Are there specific patterns or challenges I want to address?
Having a clear intention can focus the session and make it easier to navigate strong emotions if they arise. Even a simple mental note of what you hope to accomplish can be grounding.
2. Practice Mindfulness Ahead of Time
Mindfulness exercises can help regulate emotions and increase presence during outdoor therapy. Simple techniques include:
- Focused breathing: Inhale deeply for four counts, hold for four counts, exhale for four counts. Repeat.
- Body scans: Notice areas of tension or discomfort, then consciously release them.
- Sensory awareness: Pay attention to surrounding sounds, scents, and textures to stay rooted in the present moment.
Practising mindfulness beforehand creates a foundation that makes emotional experiences more manageable during the session.
3. Journaling Your Feelings
Journaling before your session helps articulate emotions and provides a reference point to track progress. Consider prompts such as:
- "What am I feeling right now?"
- "What do I hope to release during this session?"
- "What is my current level of stress or anxiety?"
Writing down thoughts can clarify intentions and reduce anticipatory anxiety.
4. Set Realistic Expectations
While outdoor therapy can be transformative, it's important to remember that healing is not immediate. Intense emotions may arise, and that is entirely normal. Accepting that sessions are a process rather than a quick fix allows you to approach the experience with patience and understanding.
5. Plan for Comfort and Safety
Comfortable clothing, appropriate footwear, and weather-appropriate layers can prevent physical distractions. Being aware of the location, potential hazards, and accessibility ensures a sense of safety. Optional items such as water, snacks, or a small comfort object can also help maintain balance during the session.
Strategies During the Session
1. Grounding Techniques
If emotions feel overwhelming, grounding techniques can help bring you back to the present moment. Examples include:
- Sensory grounding: Focus on five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
- Physical grounding: Press your feet into the earth, notice the weight of your body, or gently stretch.
- Breath awareness: Slow, deliberate breathing can stabilise heightened emotions.
2. Communicating with Your Therapist
Your therapist is there to support you, so openly communicating your experience is essential. Indicate when emotions feel intense or when you need a break. Adjusting the pace of conversation or walking route is common and completely acceptable.
3. Self-Compassion in the Moment
It's important to practise self-compassion during the session. Avoid judging yourself for feeling strong emotions. Phrases like "It's okay to feel this way" or "I am allowing myself to process" can reduce self-criticism and increase emotional safety.
What to Do If It Feels Too Intense
1. Pause and Breathe
If emotions become overwhelming, take a moment to stop walking, close your eyes if you're comfortable, and focus on your breath. This simple pause can prevent feeling swept away by intensity.
2. Lean on Support
Your therapist can provide guidance, reassurance, and support. In some cases, having a friend or trusted person nearby may help, particularly if the emotional intensity feels unmanageable.
3. Post-Session Reflection
After the session, reflect on what arose. Journaling your experience, acknowledging any breakthroughs, and recognising emotional courage are valuable practices. Even if the session was challenging, reflecting positively reinforces growth and resilience.
4. Follow-Up Practices
In the hours and days following the session, gentle self-care can help integrate insights. Recommended practices include:
- Light physical activity, such as stretching or a slow walk.
- Meditation or calming exercises.
- Engaging in activities that provide joy and relaxation, like reading, art, or music.
Long-Term Emotional Readiness
Repeated outdoor therapy sessions help build emotional resilience. By recognising patterns in your emotional responses and using coping strategies consistently, you can approach future sessions with confidence. Integrating outdoor therapy into a broader self-care routine enhances emotional stability and promotes long-term psychological well-being.
Common Misconceptions About Outdoor Therapy
Misconception 1: "I must feel better immediately."
Reality: Healing is a gradual process. Even intense sessions can contribute to long-term growth.
Misconception 2: "Strong emotions are dangerous."
Reality: Feeling deeply is a normal part of emotional processing. Therapists are trained to support clients safely.
Misconception 3: "Outdoor therapy is informal or unstructured."
Reality: Outdoor therapy, including Walk and Talk therapy, follows structured guidance and professional techniques to ensure safety and efficacy.
Conclusion
Outdoor therapy offers a unique opportunity to process emotions in a natural, restorative setting. Preparing emotionally ensures that you can engage fully and safely while benefiting from the session. By reflecting on intentions, practising mindfulness, and having grounding strategies in place, you create an environment where deep emotional work is possible. Remember, intense emotions are part of the process, not a sign of failure. With the right preparation and support, outdoor therapy can be a transformative experience that nurtures both mind and body.
Embrace the journey, trust the process, and allow yourself to experience the healing potential of nature combined with professional guidance.