Mental health and wellbeing have become increasingly important topics in recent years. Many people are looking for ways to reduce stress, anxiety, and depression through activities that are beneficial for mental health. Birding, or birdwatching, is one hobby that can provide great mental health benefits. Here we explore some of the key ways that birding can improve mental wellbeing.
How Does Birding Benefit Mental Health?
There are several key ways that birding can have a positive impact on mental health:
- Reduces stress and anxiety – Being out in nature and focusing on observing birds promotes relaxation and reduces stress hormone levels. The sounds of birdsong and sights of wild animals have calming effects.
- Improves emotional wellbeing – Hearing birds singing cheerfully or watching them busily building nests can boost mood and provide an emotional lift. Feelings of awe and wonder at nature are also good for wellbeing.
- Enhances mindfulness – Having to be quiet, patient, observant and in the present moment to spot birds enhances mindfulness skills. This can help manage anxiety, depression and addictive behaviours.
- Increases social connections – Joining birdwatching groups provides social interaction and community connections that combat loneliness and isolation.
- Boosts learning – There is always more to learn about bird identification, bird ecology and biology. Mastering new skills builds confidence and cognitive functioning.
- Promotes exercise – Moderate physical activity involved in hiking and exploring new habitats has mental as well as physical health benefits.
The combination of being outdoors, absorbing natural beauty, learning new skills, and having a hobby that provides a sense of purpose makes birdwatching an excellent choice for improving overall wellbeing.
Scientific Research on the Mental Health Benefits of Birding
A growing body of scientific research provides evidence that interacting with nature, including birdwatching, has measurable positive effects on mental health:
- A 2018 study found that birdwatching significantly reduced anxiety, depression, and stress after just one session of birding.
- Another study in 2020 showed that birdwatching lowered levels of the stress hormone cortisol and boosted parasympathetic nervous system activity associated with relaxation.
- Researchers in Sweden in 2019 demonstrated that patients who participated in 10 weeks of guided birdwatching walks showed marked improvements in their mental health.
- A Japanese study in 2018 found that walking in forest or park settings was associated with lower depression and anxiety scores compared to walking in urban settings without greenery.
This growing body of evidence confirms that spending time observing birds and being immersed in natural habitats can tangibly benefit mental health and wellbeing.
How Birding Can Alleviate Depression and Anxiety
Birdwatching has specific benefits for alleviating and managing conditions like depression and anxiety:
- It gets people outdoors in natural sunlight, which stimulates serotonin and vitamin D production to boost mood.
- It shifts focus away from negative thoughts and rumination to outwardly observing birds and their interesting behaviors.
- Hearing birdsong activates reward centres in the brain, elevating mood and pleasure.
- Achieving positive goals like identifying new bird species helps build self-efficacy and self-esteem.
- Social interaction with fellow birders provides fun distraction and comrades to share experiences with.
By stimulating positive emotions, senses, thoughts and social connections, the act of observing and identifying wild birds can help manage depression and anxiety.
How Nature Connection Through Birding Can Reduce Stress
Stress is one of the most common mental health complaints. Watching and listening to birds in natural environments can reduce stress in several key ways:
- It lowers levels of the stress hormone cortisol and activates relaxation responses.
- It focuses attention on calming external stimuli rather than internal thought chatter.
- It provides cognitive distraction from everyday worries and rumination.
- It increases flow states of immersive, mindful presence.
- It stimulates awe and creativity which boost positive emotions.
Making birdwatching a regular hobby or break from daily routine can help manage overall stress levels and improve resiliency.
Birding for Mental Health Recovery and Therapy
Some mental health programs and therapists are now incorporating birding into treatment and recovery plans as an adjunct therapy. This includes:
- Ecotherapy programs that use birdwatching and nature connection for depression, anxiety, trauma and addictions.
- Social prescribing initiatives in some countries where doctors can prescribe time spent birding in nature.
- Mental health support groups like Birding for Wellbeing that facilitate therapeutic birdwatching activities.
- Recovery programs using birding to help rebuild attention, cognition and social skills for conditions like schizophrenia.
- Therapists incorporating birding into mindfulness and ecotherapy interventions for clients.
Birdwatching works well as a therapeutic tool given its ease, accessibility, versatility and rapid mental health benefits. It provides sensory, cognitive, emotional and social rewards vital for recovery.
Getting Started with Birdwatching for Mental Wellbeing
Here are some tips for how to begin birdwatching for boosting your mental health:
- Start by observing common backyard birds to learn basics of birdwatching.
- Invest in a good pair of 8×42 binoculars and bird guide field book to enhance skills.
- Find your local parks, nature reserves or hiking trails with diverse bird habitats to explore.
- Go birding first thing in the morning or at dusk when birds are most active.
- Join your local birdwatching club for guided excursions and camaraderie.
- Use birdwatching apps to help identify different species.
- Keep a journal of birding trips to track mood improvements alongside nature encounters.
The key is to start simple. Find some outdoor spaces nearby and make a habit of regularly observing what birds you can see and hear while soaking up the replenishing effects of nature.
Conclusion
In summary, scientific research and anecdotal evidence clearly demonstrate that birdwatching has tangible mental health benefits. Observing birds helps reduce stress, improve mood and build mindfulness and social connections. Birding provides accessible and inexpensive opportunities to engage with nature and its positive impacts. Making birdwatching part of a regular self-care routine can be an excellent way to boost overall mental wellbeing.