The next healing practice I bring to you is walking.
If you are familiar with EMDR therapy, you know that a key component to the healing that occurs in this therapy is the bilateral stimulation involved. Bilateral stimulation is essentially alternating stimulation between the left and right sides of the body and brain. You may see where I am going with this…walking alternates between stimulating the left and right side of the body. Left-right-left-right.
When used strategically, walking can be nature’s version of EMDR therapy (Disclaimer: This should not replace meeting with a therapist trained in supporting you in your therapeutic journey).
Walking has been proven to reduce anxiety and depression, reduce stress by resolving stressors, calm your nervous system, lower cortisol levels, improve mood and self-esteem by releasing endorphins, enhance cognitive functioning and creativity, facilitate problem solving, prevent and treat depression, and improve your sleep quality and quantity by regulating your circadian rhythm. And the list goes on!
Here are some tips when starting a walking practice intentionally for healing:
Remove the headphones. When using walking as a form of healing (rather than just for exercise) take out the headphones and silence your phone. Your aim here is to allow your mind the space and freedom to wander and process whatever it needs to process. Playing music, a podcast, talking to a friend, or responding a text doesn’t allow your mind to work through the stressors it's been holding on to.
Go alone (if it’s safe to do so). The social part of you won’t let the rest of your mind think nor process when you’re walking with another person.
Take it at your pace and listen to your body. If your body says run, run. If your body needs to walk slowly, go slowly. Maybe play around with a back and forth between running and walking in the same walk session if it feels good.
Don't over think it. It doesn't have to be the most glorious walking path. The path you take doesn't have to be the perfect loop. You don't have to be wearing the perfect walking shoes. If all you have is 10minutes between daily responsibilities and you throw on flip flops while walking out the door, that is enough.
How to make it a habit:
Make it Obvious: Link your walking habit with another habit you’re already doing regularly. For example: Before I eat my lunch, I go out for a walk.
Make it Obvious and Easy: Put your shoes by your bedside and immediately put them on when you get up to make it easier to get out the door.
Make it Easy (again): Start with a small and achievable goal such as walking for 10 minutes a day and gradually increase over time. Or commit to a quick walk around the block.
Make it Satisfying: Create a two week spreadsheet and aim to check-off a walk 5x in a week for two weeks.
When are good times to use walking to heal and regulate?
Anytime you are under stress
When you have a problem you are needing to sort out
When you are feeling heated or angry
When you are in conflict with another person and need to take a break from the conversation to think things through
Before or after a therapy session to prepare for the session or to continue the mental processing after a session
Walking has an abundance of benefits and can be a powerful tool to help you problem solve and regulate both proactively and reactively. Give this habit a try and if you need further support on your journey of healing and self-discovery, give me a call. Therapy could help.