The Benefits of Getting Outside: How Nature and Movement Support Your Mental Health
We talk a lot about what happens inside the therapy room. But what about outside it?
There's growing evidence that spending time in nature — and combining movement with reflection — has profound benefits for mental health. Whether you're managing anxiety, recovering from burnout, or simply feeling flat, getting outside might be one of the most underrated tools available to you.
At Good Chat Counselling, we offer walk and talk therapy as part of our service range. This post explores the science behind why nature and movement can be so powerful — and how you might start harnessing these benefits yourself.
What Does the Research Say?
The relationship between nature exposure and mental wellbeing is well-established in clinical literature.
A landmark study published in Proceedings of the National Academy of Sciences (Bratman et al., 2015) found that participants who walked in a natural environment for 90 minutes showed significantly reduced activity in the prefrontal cortex — the area of the brain associated with rumination and repetitive negative thinking. The same walk in an urban environment produced no such effect.
A 2019 review in the International Journal of Environmental Research and Public Health found that nature-based therapies led to significant reductions in depression and anxiety symptoms, with effects comparable to traditional indoor interventions in many cases.
And a meta-analysis in the British Journal of Sports Medicine found that regular physical activity reduced the risk of depression by up to 30% — with even modest amounts of movement making a measurable difference.
Why Movement Matters for Your Mind
Exercise isn't just good for your body. When you move, your brain releases endorphins, serotonin, and BDNF (brain-derived neurotrophic factor) — chemicals that regulate mood, reduce anxiety, and support the growth of new neural connections.
For people who find it hard to sit still in a traditional therapy setting, or who feel more comfortable talking while doing something, movement can actually make the therapeutic process easier. Side-by-side conversation — rather than face-to-face — can feel less confronting, lowering the emotional guard and allowing deeper reflection to emerge more naturally.
The "Green Therapy" Effect
Researchers use the term "green therapy" or "ecotherapy" to describe therapeutic approaches that take place in natural environments. The benefits include:
Reduced cortisol levels — time in nature has been shown to lower the body's primary stress hormone
Improved attention and focus — known as Attention Restoration Theory, nature gives the brain's directed attention system a rest
Greater emotional regulation — natural settings activate the parasympathetic nervous system, the body's "rest and digest" mode
Increased sense of perspective — being in open spaces can help shift unhelpful patterns of thought and provide a felt sense of being part of something larger
Walk and Talk Therapy at Good Chat Counselling
Our walk and talk therapy sessions take place in natural settings around the Newcastle area. You walk alongside your therapist, moving through the session at a comfortable pace — no couches, no fluorescent lighting, no clinical setting.
Walk and talk is particularly well-suited for:
People who feel anxious or uncomfortable in traditional therapy settings
Those who process better when they're moving
Anyone managing burnout, stress, or low mood who wants an active approach to healing
People with busy lives who value fresh air and efficiency (therapy + movement in one session)
Sessions are conducted with the same confidentiality and professional standards as any indoor counselling session.
Small Steps You Can Take Right Now
You don't need to be in therapy to start benefiting from nature and movement. Here are a few evidence-backed suggestions:
A 20-minute walk in a park has been shown to significantly reduce stress — even without other interventions
Eating lunch outside rather than at your desk can improve afternoon mood and concentration
Morning light exposure helps regulate circadian rhythms, improving sleep quality and mood stability
Spending time near water (the coast, a river, a lake) has been associated with lower psychological distress in multiple studies
These aren't replacements for professional support — but they can complement whatever work you're already doing on your wellbeing.
Ready to Take Therapy Outside?
If walk and talk therapy sounds like it might be the right fit for you, we'd love to hear from you. Good Chat Counselling offers walk and talk sessions as well as online counselling for those who prefer the convenience of telehealth.
Call us on 1300 181 992, email hello@goodchatcounselling.com.au, or book directly through our website. Your first step toward feeling better might quite literally be a step outside.