Trauma and PTSD can pin us to a painful past – but walking is more powerful than most realise for getting free, says psychotherapist Jenny Walsh, and these 1000-milers.
We can all attest to the tingling satisfaction that follows a good walk. But as a psychotherapist specialising in PTSD in the NHS and in private practice, I’ve come to understand just how important it is to recognise the mind and body are not separate entities. A huge part of helping PTSD patients move towards recovery includes understanding what’s going on inside the body – and for good reason. Traditional talking therapy focuses on thoughts and behaviour, but a greater appreciation of the mind/body connection in recent years has led to more nuanced approaches that acknowledge the significant impact of psychological stressors on the nervous system. Research shows that trauma, especially when experienced over an extended period or during childhood development, can significantly affect our long-term physical health – and it works both ways. Psychiatrist Bessel Van Der Kolk says: “Trauma is not just an event that took place sometime in the past; it’s also the imprint left on mind, brain, and body. Trauma results in a fundamental reorganisation of the way mind and brain manage perceptions. For real change to take place, the body needs to learn that the danger has passed and to live in the reality of the present.”
Thanks to polyvagal theory, we understand that the body gives continual emotional and physical feedback to the brain, which is interpreted largely as safety or danger. Eye Movement Desensitisation and Reprocessing (EMDR) is one way of helping to reevaluate the beliefs sustained from trauma alongside learning to ‘re-educate’ our nervous system through various emotional and physical regulation strategies.
The walking cure
So how does walking help? As the brain is primarily interested in keeping us safe, living with PTSD means it’s more important for the body to be primed for action rather than relaxation, so system has learned to be on high alert ‘just in case’ and can be triggered by anything from a car backfiring to catching a particular scent in the air. Our sophisticated anxiety response means our vision narrows and sharpens as we look for threat, our breathing rate increases, and everything from our hearing to our blood circulation is geared towards escape or attack.
But when we’re out for a walk, we’ll find that our eyes relax, as we open our awareness to objects at different points across the landscape. Moving with intention reminds a body that feels ‘stuck’ in trauma that we have agency over our behaviour and our destination. Breathing slows and relaxes with our pace – even if we’re chugging up big hills, we find a way to notice and regulate our breathing to cope. Walking with others lights up our innate social engagement system – and simply spending time with a friendly person is a key factor in regulating our emotions. Walking alone can help us to feel grounded, and the rhythmic motion is similar to a form of bilateral stimulation used within EMDR.
Evidence points to chemicals released by plants and trees benefiting our nervous system too. All of which helps reinforce that we’re strongly anchored in the present, when our mind relives trauma from the past. Of course, I’m not suggesting walking on its own is enough to treat PTSD, but I do know that the combination of therapy, body awareness and movement can go a very long way in giving hope, and showing a way forward through the darkness.
● Jenny is an accredited EMDR and CBT practitioner: optimismtherapyservices.co.uk
'My life is so much better’
‘I have PTSD due to a stalker who followed me around the streets for four years. I did counselling which helped but I was frightened to go out on my own. Then one New Year’s Eve I saw the advert for Walk 1000 Miles and I started with just going round the block on my own, then I got to the river on my own. It cleared my mind and helped me get out again without feeling petrified. I even lost weight too. I’ve never looked back. My life is so much better in the fresh air looking at life in a positive way. And my husband and I have even conquered Snowdon!’ Jenny Riley
'Walking gave me my life back’
‘I had ovarian cancer 10 years ago, lots of surgery, the treatment was debilitating and left me with avascular necrosis – blood supply to joints restricted causing bone to crumble. Total hip replacement in 2020. But walking has been my salvation. I did the virtual John o’Groats to Lands End to get my new hip used to walking and now I’m walking 12 miles most days. Walking has given me my life back – meeting people, seeing beautiful places and appreciating life. Can’t imagine my life without the great outdoors and my walking boots.’
Janet Pollock
'One step at a time’
‘I have PTSD caused through traumatic incidents during my time working for the police and prison service, and I’m having coaching through a charity called Rock2Recovery. But walking is huge for me to clear my mind, and one step at a time I’m making progress. And today I’ve been to Pistyll Rhaeadr!’ Matty Barker
'I’m in control’
‘My trauma left me with agoraphobia, feeling isolated, with anxiety and depression. I’ve tried so many different types of therapy, but the only one that has helped is my walking. Out walking I can see out towards horizons, not just the fear in front of me, and I’m in control. The friendly nature of other walkers makes me smile and feel calmer. My mental health issues are not going to disappear, but in the last 18 months of regular walking, the difference is noticeable to everyone that knows me.’ Kirsty Jayne
'The community is always there’
‘Walking gave me strength to walk away from further trauma. The community of Walk 1000 Miles is there 24 hours, 365 days of the year. Wherever each of us are on our ‘Mental Wealth’, journey there’s always someone there to share a virtual scone, walk, moan or anecdote. I’m not quite sure where I’m heading yet but I’m grateful to have the community by my side.’ Wendy Fry
'My best medicine’
‘I use walking to support grounding techniques, using the senses to help keep yourself in the present and being fully aware of where you are. I tried medications but they weren’t for me. Walking is my best medicine – being at one with the elements, and setting yourself and achieving a physical challenge helps manage the inner ones that can seem overwhelming.’ Christine Jones
