The Benefits of Being Outside
Episode Description
Are you feeling cooped up indoors? Join host Tim Unsinn and therapist Lucas Mitzel in this episode of Mind Your Mind as they discuss the importance of getting outside on your mental health. Learn about the benefits of green and blue spaces, activities you can do while outside, and how being outside can help improve symptoms of different mental health diagnoses.What to Expect
- The benefits of being outside
- Where to find green and blue spaces
- How to get outside during winter months
Resources: Learn More
- “The Importance of Greenspace for Mental Health” (National Institute of Health)
- “Nurtured By Nature,” by Kirsten Weir (American Psychological Association)
- “Exercise for Mental Health” (Dakota Family Services)
Things to Think About
- While getting outside can help you stay active, you don’t have to exercise to experience the rewards of being outside. Just sitting in the sun or under a tree for fifteen minutes can noticeably improve your mood.
- Where can you go to find a green or blue space near you?
About the Hosts
Lucas Mitzel provides therapy for children, adolescents, and adults, ages 5 - 30. He believes building relationships with clients is the most important piece of successful therapy. He loves what he does, because it allows him to walk next to people he would never have met had he chosen a different profession, as they work to make amazing life changes. He has the honor of meeting people at their worst, all while watching them grow into the people they’ve always wanted to be.
Transcript
The Benefits of Being Outside
Featuring Lucas Mitzel, LCSW, Dakota Family Services
Tim Unsinn:
Welcome to Mind Your Mind, a podcast presented by Dakota Family Services, an outpatient behavioral health clinic located in Minot, Bismarck, and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to mind your mind. Welcome to this episode of Mind Your Mind. Our guest is Lucas Mitzel. Lucas is a therapist on the Fargo campus and provides outpatient therapy for children, adolescents, and young adults. Lucas, it's great to have you on Mind Your Mind. Our topic is the benefits of being outside on your health. However, before we get to today's topic, let's talk about why you do what you do.
Lucas Mitzel:
Yeah, thanks for having me on Tim. I really love doing what I do because I just love being a part of people's journey and becoming the best versions of themselves that they can be.
Tim Unsinn:
We have a lot of great topics that we've talked about over the many, many podcasts that we've done together and I think you found one of my favorites now and this is the benefits of being outside on your mental health. So what are some of those benefits?
Lucas Mitzel:
Yeah, there's a lot of benefits and I'm gonna stick mainly with the mental health aspect because I mean, we could talk about this for hours, benefits on just like your physical health and stuff. But I'm gonna talk about cognitive benefits and emotional benefits. So number one, with cognitive benefits, it promotes cognitive development in children who have school next to areas that are filled with trees or are really grassy. They've done studies and have shown that it increases self-control behaviors in children who live near green spaces. There's better attention in adults who have lived next to green spaces and experiments have also found an improved working memory. Cognitive flexibility and attentional control with exposure even in urban environments linked to attention deficits. So going on to the emotional benefits, there's an improved subjective wellbeing. So people reporting that their wellbeing has improved, there's increased overall happiness, positive emotional states, there's increased positive social interactions that occur and just your overall purpose in life is increased and it decreases overall mental distress just by being outside.
Tim Unsinn:
So where do I have to go in order to have those benefits, and what activities work best?
Lucas Mitzel:
Yeah. So for people that don't know me and for people that do, I'm a huge proponent of being outside. I love being outside and the thing about me is I like to do some crazy stuff while I go outside. I run really long distances. I hike up really big mountains or like this last summer, I went backpacking for 50 miles with like 40 pounds on my back. But you don't have to do things like that in order to get these benefits. So I've talked a little bit, I've said the phrase green spaces already and that is a term used in a lot of research to talk about anything with green in it. So that could be city parks, state parks, forests, just things with trees and grass and bushes and all of those things. But there's also a lot of study that goes into blue spaces.
Lucas Mitzel:
So anywhere with like lakes or rivers or oceans, those sorts of things, right? So the more green or blue, the better. That's really when it comes down to it. But that doesn't mean that being outside in an open field is bad or isn't gonna work for you. It's just that the more green or blue, we're gonna have a bigger impact. So exposure to natural environments alone has been linked to big improvements. So students who engaged, for example, there's a study done, they engaged in green spaces in active ways greater than or equal to only 15 minutes. And they did this four times a week and reported a higher quality of life, better overall mood and lower stress levels. There are active and passive uses of green space, which improve health and wellbeing amongst university students. There's been also other reports of just people being in the presence of a green space, not even doing anything, just being there increases your overall wellbeing.
Lucas Mitzel:
So you don't have to go out and run or go hike or anything like that. Just like being in an area where you're outside and you're in all these green and blue spaces, you're gonna see an improvement on your mental wellbeing. There's kind of a, a chicken or the egg mentality with going outside. Like many people are active when they go outside. And so is it because I'm active that it's improving my wellbeing or is it because I'm outside, therefore I'm becoming more active? Right. And the jury's kind of out on that one. But I would say that when you are outside, you are more likely to be active. I've noticed even just with my kid and being, being around other family, that as soon as we do go outside, we are just naturally more active, and you're just, you're more social. There's people outside, right? And so you're gonna, even just seeing other people's faces and talking to people or just being around other people improves things. And so you can combine the benefits of being outside with the benefits of exercise and the benefits of being around people for the biggest improvement in your mood.
Tim Unsinn:
See now I grew up on a trout stream in northern Wisconsin, so I had the trout stream and had all the green. So I had the best of both worlds and it was a great place to be, even if I didn't catch anything. It was just a great place to be. So although everyone can benefit from being outside, are there certain mental health diagnoses that would benefit more than others?
Lucas Mitzel:
Yeah, I think that anxiety, depression, ADHD have received the most research in this area, but that doesn't mean that other mental health diagnoses don't benefit from these things. It's just that these have gotten the most attention, likely because they're the most common. So we'll talk about depression specifically 'cause otherwise we'll go way out. But depression, I like to look at it as kind of like a parasite that tries to feed off of your happiness. And it does that by telling you not to do things or to do things. So one of the things it tells you not to do is don't go outside, don't be in the sun, just sit in a little cave, turn the lights off and be alone. Right? So what we do to fight that is called opposite action. It's a therapy skill and it's exactly what it sounds like.
Lucas Mitzel:
Do the opposite of what your depression's telling you to do, right? So the opposite action of staying inside would be to go outside. And I have many clients who will report a improvement in mood just by spending a really small amount of time outside throughout the week. It could be walking, it could be, it could be swinging at a park, riding a motorcycle, even biking. I've had people that just go and they'll just sit outside for 15 minutes and after they do that for a few times, they come back and talk to me. They're like, I do feel better by just doing that. So even just like anecdotal reports from my own clients have reported that they feel this way. There was a study done in the UK that was really fascinating with 94,879 people. So large study showed a decreased risk of depression by being outside.
Lucas Mitzel:
But really interesting is this was most beneficial for women, people who are younger than 60 and people residing in lower income urban areas. So people who in these categories saw the most benefits of fighting off depression by just going outside. The more time you spend outside, essentially what we're learning is the less risk of depression you'll have. If we want to talk about when this didn't happen, talk about covid, right? We all had to stay inside. We couldn't do anything. Depression rates went through the roof. I believe the statistic I saw was it was like 3.5 times from earlier years. And that's a big piece of that I think, is that we couldn't go outside.
Tim Unsinn:
Yes, it's interesting how fear gripped so many during that time and I'm thinking open spaces were the best place to be. You were outside your fresh air, you know, all that kind of stuff. So you've talked a bit about green or blue spaces and for those of us that live in most of the US that other season, you know, I always joke about living in the Fargo area. We have winter and we have summer. There's no spring or fall. So we're going from those blue and green spaces to winter. What about winter?
Lucas Mitzel:
Yeah, unfortunately there needs to be more study in this. There many people, including myself, who hate the cold and feel a little bit more down because of the lack of sunlight. But when you go outside, even in the winter, you can still feel some of those benefits, right? My theory is that we would need to work a little bit harder to get that right. We can't, we're probably not going to be able to sit outside and have the same effect as lounging in the middle of summer when we have all this green and the birds are chirping and it's really pretty. We have flowers next to us. It's not gonna have that same level of effect. But if we can be more active when we're outside in the winter or be around more people and just being more intentional about what we're doing outside. So some examples of that could be like sledding, snowshoeing, cross country skiing, downhill skiing, snowboarding, building a snowman, snowball fights, et cetera. Being active and with our family and friends, that's going to combat the lack of green or blue space that we might be experiencing.
Tim Unsinn:
I'm thinking maybe drive around with your windows open, you know, because the cold is so intense sometimes, you know, and and white is another kind of blue, you know, it's just different form of blue, that's all. Yeah, well some great stuff. There are benefits of being outside on our mental health, so appreciate that topic. Lucas Mitzel's been our guest on Mind Your Mind. He's a therapist on the Fargo campus for Dakota Family Services. Before we wrap up, Lucas, you've shared some of the things that you do to mind your mind. What are some of the other things you do to mind your mind?
Lucas Mitzel:
Yeah I mean, I keep it on the same theme. My favorite thing is to go outside with my kid and play soccer with him or just go push him on the swing or things like that.
Tim Unsinn:
Awesome. Thank you so much for your time. Appreciate you, again Lucas Mitzel on Mind Your Mind with us.
Lucas Mitzel:
Thank you so much.
Tim Unsinn:
Thank you for joining us for Mind Your Mind. A podcast presented by Dakota Family Services. You can't have health without behavioral health. Remember to mind your mind. For more information, links to additional resources, contact information, and much more. Go to Dakotafamilyservices.org.
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Fear is powerful. It can cause us to avoid problems, people, and even opportunities in our life. But it can also be overcome. In this episode of Mind Your Mind, host Tim Unsinn speaks with Falan Johnson, a therapist at Dakota Family Services, about the function of fear and how to face it. Learn where fear comes from, how to identify it, and how to calm down and build confidence when you’re feeling afraid.;
The Three R's: Regulate, Relate & Reason
In this episode of Mind Your Mind, our host Tim Unsinn talks with Dakota Family Services therapist Jessie Mertz about the “3 R’s”—Regulate, Relate, and Reason. They discuss what each term means, how they build upon each other, and how this approach can help you calm others who are experiencing distress.;
What is Schizophrenia?
Schizophrenia is a chronic, complex mental health disorder that affects around 1% of people in the United States. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen discuss the symptoms and implications of schizophrenia, touching on its many effects on individual and family life. Learn about how schizophrenia is treated, how it affects physical health, when it tends to develop, and how it is perceived between cultures.;
How to Have a Conversation About Mental Health
Although the stigma surrounding mental health is gradually disappearing, it can still be tricky knowing how to talk about it. In this episode of Mind Your Mind, host Tim Unsinn and psychologist Megan Spencer explore how to have a conversation with someone about their mental health, including signs that you should talk to them, how to start the conversation, and some possible reactions to expect from the other person.;
Dealing With Burnout
In this episode of Mind Your Mind, Tim Unsinn talks with psychologist Dr. Hannah Baczynski about the signs of burnout, how to prevent it, and how to know if your burnout is related to general life stressors or a mental health disorder. They also talk about the difference between fatigue and burnout, as well as how to support yourself and alleviate burnout when you’re experiencing it.;
Living with Chronic Illness
Many of us know someone who has been diagnosed with a chronic illness, or have been diagnosed with one ourselves. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how chronic illness can impact daily living and mental health, as well as how to seek support if you have been diagnosed with a chronic illness.;
Bipolar Disorder: Understanding the Highs and Lows
Although the term ‘bipolar’ is sometimes used as slang to describe someone who is moody or indecisive, true bipolar disorder is a complex and sometimes severe mental health disorder that affects the way a person thinks, feels, and behaves. In this episode of Mind Your Mind, host Tim Unsinn discusses bipolar disorder with nurse practitioner Amanda Daggett, touching on what the disorder is, what its symptoms look like, and how it can be treated.;
Social Media: Managing Emotions & Setting Boundaries
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
Understanding OCD
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Supplements in Psychiatry
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;