Walking Peer-Support Group.
At the nicest parks in the inner-city.
Fits Around Work and School.
Pay as Your Feel.
Part 1: Games to “Break the Ice”
Catch, share and throw
Stand in a circle.
Throw a ball from person to person and when they catch it they have to share one thing about themselves.
Then they throw it to the next person.
Free-association
People stand in a circle and go around the circle saying the first word that comes to mind.
Responses should be quick and without thinking or hesitation.
This game should be light, fun and maybe make you a little nervous.
Word-association chain
Stand in a cirle.
Each person takes turn saying a word and the next person along must say a related word.
Then the next person says a word related to that and so forth.
One word-story
Stand in a circle.
Participants take turns adding one word to try and collaboratively create a story that makes sense.
Cut to the chase
Stand in a circle.
Each person takes turn answering a question.
When everyone has answered the question move to the next person.
- What brought you here today?
- How would your friends describe you?
- What is the secret to becoming your friend?
- What is something you could talk about all day?
- What do you wish more people undestood about you?
Speed-friending
Pair up with someone and introduce yourselves.
Ask a few basic questions and share a little about yourself too.
Every 2-minutes switch to someone new
Part 2: Grounding Exercises
Moving body-scan
Follow along with gentle movements starting with the head/neck and moving down the body to the feet.
Let the movements of different body parts help awaken your mind-body connection.
Circle of gratitude
Share something that you are grateful for...
- Giving
- Receiving
- Creating
- Having
- Feeling
- Doing
- Loving
- Being
5, 4, 3, 2, 1 sensory exercise
Awaken your senses by noticing...
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Box-breathing
Everyone stands in a circle and breathes together (box-breathing).
- Inhaling for a count of four
- Holding for a count of four
- Exhaling for a count of four
- Waiting for a count of four
Shaking it out
For a few minutes let your body release all of it's nervous tension through deep breathing (with a long sigh) and "shaking it out".
Part 3: Peer-Support
Listen actively
Active listening in a peer support group starts with being fully present. Focus on the speaker without distractions, making eye contact to show that you’re engaged and paying attention. It’s important to give your full attention, allowing the person to express themselves without interruption.
While they speak, show that you’re listening through small gestures, like nodding or saying phrases such as “I see” or “I understand.” These actions encourage the speaker to continue and feel heard. Avoid jumping in with advice or personal stories until they’ve finished speaking. Let them express their thoughts fully before responding.
To deepen the connection, reflect on what they’ve said by repeating key points or feelings, such as, “It sounds like you’re feeling overwhelmed.” This shows empathy and helps the speaker feel understood. Asking open-ended questions, like “What has that been like for you?” can encourage them to share more.
It’s also essential to be non-judgmental, accepting their feelings and experiences without offering unsolicited advice unless specifically asked. Giving space for silence is equally important—sometimes, the best way to support someone is to let them think or process without pressure to fill the silence with words. By actively listening, you create a safe, supportive environment for the group.
Create a safe space
Creating a safe space in a peer support group begins with establishing trust and clear boundaries. Start by setting the tone that everyone’s experiences and feelings are respected and validated. Ensure participants understand that the group is a non-judgmental space where they can share openly without fear of criticism or unsolicited advice.
Encourage active listening and empathy, where members feel heard and supported. Make it clear that sharing is optional, and participants should only speak if they feel comfortable. Respect individual boundaries, allowing pauses or silence when needed, and avoid pressuring anyone to talk before they’re ready.
Confidentiality is key to maintaining trust, so remind participants that what is shared within the group stays within the group. Lastly, be mindful of your own responses—avoid dominating the conversation and focus on fostering connection and understanding. By maintaining these principles, you create an environment where everyone feels safe and supported.
Ask open-ended questions
Asking open-ended questions in peer support encourages deeper conversation and reflection. Instead of yes/no questions, use prompts like “How did that make you feel?” or “What was that experience like for you?” These types of questions invite the person to explore their thoughts and emotions more fully.
Keep questions gentle and non-directive, allowing the speaker to guide the conversation. Avoid rushing for solutions or answers—focus on understanding their perspective. For example, instead of asking, “Why do you think that happened?” try, “What do you think might help in this situation?” This can help empower the individual to express their feelings and explore possible solutions at their own pace.
Be empathetic
Being empathetic in peer support means truly listening and connecting with others on an emotional level. Show that you understand their feelings by acknowledging their experiences with phrases like, “I can imagine how that must feel,” or “That sounds really tough.” Give them your full attention, without judgment or interruption, and validate their emotions.
Empathy also involves being patient and present, allowing the person to express themselves fully before offering any advice or solutions. Recognise their struggles as valid and avoid minimizing their feelings. By showing understanding and offering a safe space to express emotions, you foster trust and support in the peer relationship.
Stay calm and grounded
Staying calm and grounded in peer support involves being mindful of your own reactions and maintaining composure, even in emotionally charged situations. Take slow, deep breaths to centre yourself and stay present. Focus on the other person’s needs rather than feeling pressured to respond immediately.
If the conversation becomes intense, pause before reacting. Acknowledge your own feelings, but prioritise the other person’s experience. Offering reassuring words like, “I’m here with you,” can help keep the atmosphere calm and supportive. By staying grounded, you create a stable environment where the other person can feel safe and heard.
Use silence when needed
Using silence in peer support can be a powerful tool for creating space and allowing reflection. Sometimes, pausing and giving the other person time to think or process can be more helpful than rushing to fill the silence with words. It shows that you’re present and patient, giving them room to express themselves at their own pace.
If they seem emotional or unsure, a quiet moment can allow them to gather their thoughts or calm down. Silence also conveys that you’re not rushing for answers, creating a safe environment where the person feels heard and understood. Just be sure to read the situation and respect the other person’s comfort with quiet moments.
Respect boundaries
Respecting boundaries in peer support means being mindful of both verbal and non-verbal cues. Pay attention to signs that someone may need space, such as withdrawing or becoming quiet, and don’t push them to share more than they’re comfortable with. Always ask before offering advice or sharing personal experiences to ensure it’s welcomed.
Be clear about your own boundaries too, and communicate them openly if needed. Respecting boundaries creates a safe, trusting environment where everyone feels in control of their own experience and empowered to engage as much or as little as they choose.
Focus on strengths
Focusing on strengths in peer support involves highlighting the positive qualities and abilities of the person, even during difficult times. Gently guide the conversation towards what they’ve managed to overcome, their resilience, or any small successes.
Recognising strengths helps build confidence, empowers the individual, and shifts the focus away from problems to possibilities. Encourage them to reflect on times they’ve coped well or skills they’ve developed, reinforcing that they have the resources to navigate challenges.
Part 4: Group Discussion
30-60 minutes
1. Avoid sharing specifics about your partner
2. Respect boundaries of your partner
3. Reflect on your own experience
What emotions did you experience during the walk?
Reflecting on the emotions experienced during a peer support walk is beneficial because it helps participants become more aware of their feelings and how they were affected by the walk.
It provides an opportunity to process any emotions that arose, whether they were positive or challenging. This reflection encourages self-awareness, emotional regulation, and mindfulness, reinforcing the idea that it’s okay to feel a wide range of emotions.
It also allows individuals to acknowledge any progress or healing, and can help them feel supported and validated in their emotional experiences.
What was your favourite part of the walk and why?
This discussion point encourages participants to focus on positive experiences, which can boost their mood and reinforce a sense of gratitude.
It helps them reflect on what felt good or meaningful during the walk, fostering a sense of connection to the moment and to themselves.
This question also creates an opportunity to share personal insights, promoting bonding and deeper understanding within the group.
What thoughts or insights came up for you during the walk?
This question invites reflection and self-awareness. It encourages participants to process their thoughts, allowing them to gain clarity or new perspectives on their experiences.
This question can help participants identify key moments of personal growth or understanding, fostering a deeper connection to their own thoughts and feelings.
It also creates an opportunity for group members to share meaningful insights, which can enrich the conversation and support mutual learning.
Were there any moments when you connected more (or less) with your partner?
This discussion point should help peer-support buddies assess their own effectiveness in building rapport and providing and receiving support.
By exploring moments of connection or disconnection, they can gain insights into their communication style, how well they are attuned to their partner’s needs, and how to improve their approach for future interactions.
It encourages self-awareness and growth in their peer support role.
Did you feel present and/or embodied during the walk?
Good question for reflecting on how grounded and engaged both the supporter and the participant were during the walk.
It encourages awareness of the physical and mental state during the activity, helping both individuals recognise moments when they were fully engaged versus when distractions or emotional barriers may have interrupted the connection.
This reflection can help improve the quality of future walks by fostering mindfulness and a deeper sense of presence in the moment, which is essential for offering effective peer support.
What did you learn from your peer-support buddy?
This question encourages reflection on the mutual exchange that took place during the walk. Peer support is often a two-way street, and this question allows the individual to recognise the insights or perspectives shared by their buddy, which can be empowering.
It also reinforces the idea that both participants are learning from one another, promoting a sense of equality and shared growth in the support relationship.
Additionally, it helps identify any valuable coping strategies or new ways of thinking that could be applied moving forward
How do you feel now, after the walk, compared to before?
Prompts self-reflection on the impact of the walk and the support it provided. It helps individuals assess their emotional or mental state, highlighting any shifts in mood, clarity, or calmness.
This question encourages awareness of personal growth, allowing participants to recognise how the act of walking and sharing in a supportive environment may have helped them feel better or more grounded.
It also reinforces the positive outcomes of peer support and encourages a sense of progress or healing.
What lessons did you learn about being a good peer-support buddy that you can take with you?
Encourages participants to think about their role in the peer-support dynamic.
It helps them identify key aspects of empathy, active listening, and boundary-setting that contribute to being a supportive companion.
This question also fosters personal growth by encouraging participants to take practical insights from the walk and apply them in future peer-support interactions, enhancing the overall effectiveness and quality of their support in different settings.