Awe Walks for Mental Health: The Fall Trend Your Nervous System Will Thank You For

Picture this: it’s a crisp fall morning, you’ve got a warm drink in hand, and you’re taking a slow, mindful stroll through a park that's giving Stars Hollow.

That’s the vibe of an Awe Walk: a research-backed way to boost your mood, lower stress, and reconnect with the world around you. It’s basically the mental health version of “romanticizing your life,” but with data behind it.

In this post, we'll explore...

• What an awe walk is

• Why they work

• A step-by-step guide on talking an awe walk

• KC's best awe walk spots for fall

• What to do if awe walks aren't enough

So, What Is an Awe Walk?

An awe walk is exactly what it sounds like: a walk with the goal of experiencing awe. According to researchers from UC Berkeley’s Greater Good Science Center and the University of San Francisco, it’s a simple practice of intentionally slowing down and noticing the beauty, vastness, and wonder around you.

Awe is that feeling you get when you look at a sunset or hear your favorite song live, and experiencing it has been linked to reduced anxiety, increased joy, and greater life satisfaction (Sturm et al., 2020). Awe helps you zoom out from your daily stress and reconnect to something bigger than your inbox or group chat drama. Some Internal Family Systems therapists even include awe as an additional quality of Self. If you're interested in learning more about IFS and the Self, you can check out my blog post on the topic!

Why taking Awe Walks for mental health Works

Science says awe reduces rumination, boosts positive emotion, and even helps regulate stress hormones (Sturm et al., 2020; Shiota et al., 2017). Experiencing awe shifts your attention outward, away from the endless chatter of the mind, and gives your nervous system a much-needed break. In short: awe helps you zoom out and remember that the world is still bigger (and more beautiful) than your to-do list.

But let’s not forget the “walk” part of the equation. Walking itself is one of the simplest, most research-backed ways to support mental health. Studies have shown that even just 10 minutes of walking can improve mood and energy (Stanford University, 2014), while routine walking is associated with reduced anxiety and depression symptoms (Harvard Health Publishing, 2019). Walking increases blood flow to the brain, releases endorphins, and can even spark creativity (hence why your best ideas tend to show up somewhere between “I should go outside” and “why is this squirrel judging me?”).

Now, combine those two powerhouses (awe + walking) and you get a double dose of mental health magic. Researchers at UC Berkeley found that taking regular awe walks led to significantly higher daily joy, reduced stress, and an increased sense of connection to others (Sturm et al., 2020). Essentially, awe walks help your body and brain slow down, sync up, and recalibrate.

So yes, TikTok may have popularized the “hot girl walk,” but science has officially entered its cozy, cardigan-wearing, “awe walk” era, and your nervous system is fully on board.

How to Take an Awe Walk (Without Feeling BASIC)

You don’t need fancy hiking gear or a life-changing playlist (though, if you’re listening to Nat King Cole’s “Autumn Leaves,” that’s an excellent choice). Here’s how to take an awe walk for your mental health:

1. Pick your location. Choose somewhere with a little natural beauty or visual interest. Think trees changing color, old architecture, a body of water, etc. (More on KC-specific spots below!)

2. Go slow. Like, slower than you think. The goal isn’t to close your Apple Watch rings, it’s to notice. If you notice yourself rushing, make a conscious choice to go 10% slower...what about 20%? 30%?

3. Engage your senses. What can you see, hear, smell, or feel? (Yes, it’s okay to stop and take a photo of that perfect red maple.)

4. Find your “wow” moments. Let your attention rest on something that stirs a little wonder: a leaf’s color gradient, a bird’s flight, even a particularly dramatic squirrel chase.

5. Let yourself feel small in a good way. Awe helps put things in perspective. Your problems don’t disappear, but they shrink a little in the grand scheme of things.

6. TIP: If you're struggling to connect with awe, putting on a whimsical playlist can help. My personal favorite is the Amélie soundtrack!

Kansas City’s Best Fall Awe Walk Spots

If you’re local, we’re spoiled with options for awe walks that hit both the nature and nostalgia sweet spots:

• Loose Park (KC, MO) – Gorgeous fall foliage, a rose garden, all with a Central Park vibe that will help you channel your inner 90's Meg Ryan.

• Parkville Nature Sanctuary (Parkville, MO) – Waterfalls, wildlife, and peaceful trails perfect for tuning into your senses.

• Little Mill Creek Trail (Lenexa, KS) – A gentle, tree-lined path ideal for noticing small moments of wonder without driving an hour out of town.

• Shawnee Mission Park Nature Trail (Shawnee, KS) – Plenty of space to breathe, reflect, and maybe have your main-character moment.

• Overland Park Arboretum & Botanical Gardens (Overland Park, KS) – A stunning spot for sensory exploration, from rustling leaves to fragrant blooms.

• Trolley Track Trail (Brookside, KC, MO) – Urban-meets-natural scenery with coffee shops nearby for your pre or post-awe latte.

Awe Is an Everyday Practice

You don’t have to wait for a vacation or a mountain vista to feel awe. You can find it on your lunch break, your commute, or that short walk you take to “clear your head” after one too many emails.

And if your nervous system is craving a little extra support this season, therapy can help you build on that same sense of groundedness and curiosity, no hiking boots required. In my work as a therapist, I help clients slow down, reconnect, and build emotional resilience.

If you’re ready to feel a little more present (and a little less frazzled), let's schedule a free 15-minute consultation to see if we're a good fit for therapy!