Ecotherapy + EMDR: How to Reset
Have you ever noticed how a difficult day feels a little less overwhelming the moment you step outside? You might even notice a shift of focus from a tangled web of thoughts to the changing color of the leaves, the crunch of pebbles beneath your feet, and the warmth of the sun on your face. Those natural sensory inputs can help your brain notice the present moment and cue your body that it’s okay to drop your shoulders, breathe a little deeper and relax.
Your nervous system greatly benefits from being outside. When you're outdoors, your stress hormone (cortisol) drops, and your heart rate slows. Just gazing out at the ebb of ocean waves or focusing on an intricate pattern of a leaf can turn down the intensity of your thoughts. This awareness activates the vagus nerve, which gently coaxes you out of "fight or flight" and into that crucial "rest and digest" mode. Just being aware of your surroundings is a free, biological anxiety relief tool.
Being outside coupled with walking can turn an already great tool to a transformative one, especially when considering the impact of EMDR (Eye Movement Desensitization and Reprocessing).
EMDR is a highly effective approach for processing trauma and distressing memories.A key component of EMDR is Bilateral Stimulation (BLS) or Dual Attention Stimulus (DAS), which typically involves tracking a light back and forth with your eyes, listening to alternating tones, or holding buzzers that alternate vibrations in your hands. This back-and-forth movement helps the brain process memories in a way that decreases the intensity of a once incredibly distressing memory or thought. If you’re new to EMDR and want a clearer sense of how it works, you can read a more detailed guide to EMDR here.
When you walk, your arms swing and your feet alternate, creating a rhythmic, left-right, right-left pattern. This rhythmic movement is a gentle, built-in way to process information that naturally helps keep one part of your mind focused on the present moment and the body's movement (the external stimulus), while the other part of your focus can allow thoughts and feelings to surface (the internal memory/feeling). This dual attention on both the internal and external stimulus helps keep you grounded while you process anxious thoughts and feelings of overwhelm. While walking may be the most accessible, any other form of bilateral stimulation can be helpful such as paddling when surfing, swimming, roller skating, and/or running.
How to reset when your thoughts have taken over:
Take a quick walking break: When feeling overwhelmed or stressed, experiment with going on a walk, focusing on the alternating rhythm of your feet. As you walk, notice the sensation of your feet hitting the ground. Feel the alternating swing of your arms. Use these sensations as an anchor to come back to when you notice your thoughts have drifted and you feel a jolt of emotional intensity.
Shift Awareness: Try muting your podcast and/or music and let your senses take in the sights and sounds of your surroundings. What colors do you notice around you? Are the colors vibrant or muted? What sounds can you notice? Do the sounds appear further away or closer to you? Is there anything you can feel (ie the air on your face, the pebbles beneath your shoes)? This simple awareness can help cue your nervous system to feel more at ease.
By blending the benefits of EMDR and ecotherapy, you may notice a gradual shift from anxiety to curiosity. Whether you walk outside as a quick reset or explore ecotherapy walk and talk sessions with a therapist, the most powerful insights come when you're simply moving forward, one foot in front of the other, surrounded by the oldest healer we know: nature.
If you’re curious about how EMDR therapy or ecotherapy can support anxiety relief, nervous system regulation, and trauma recovery, working with a therapist trained in both approaches can make a meaningful difference. These modalities are especially supportive for people who feel stuck in stress cycles, carry old memories that still feel sharp, or simply think better while moving outdoors. If you’re considering therapy in Pacifica or the greater Bay Area and want to know whether ecotherapy or walking sessions might be a good fit, you can read more about Porter’s therapeutic approach here.
