Birding for Mental Health
Have you ever gone bird watching? Birding (aka bird watching) is a simple practice of observing birds by listening to their calls, or watching them in their natural habitat. It is a gentle form of outdoor therapy for anyone from nature enthusiasts, to people who aren’t accustomed to the outdoors. Research has shown that birding can improve mental health by reducing stress, increasing attention, and inspiring a sense of awe that helps us feel connected and grounded. Birding can also decrease social isolation when done with others.
Observing and learning about the birds around you can help you to become more mindful, as well as appreciative of the world around you. So, how do you get started? You don’t need any special equipment or knowledge to start birding, all you need to do is start listening and watching because birds are all around us.
Here are some helpful ideas to enhance your birding experience:
Merlin Bird ID App: This excellent free app is a wonderful way to help you learn about the birds that you are observing. The app makes it easy to identify birds by their sounds and appearance, and you can keep track of all of the birds that you have spotted.
Bird Feeders: If you have the space, consider getting a bird feeder (even a small one) that you can place somewhere that is visible to you. This way, you may be able to see more birds. There are even bird feeders with cameras so that you can keep an eye on all of the birds that are visiting your home.
Common Birds: Get familiar with common birds that you might expect to see in your area. This guide is a great resource for birds in North Carolina.
Incorporating birding into your self-care routine doesn’t require hours. Even five minutes of watching a robin hop across your lawn or listening to the morning chorus can create a pocket of peace in your day. In a world that often moves too fast, birds remind us to pause—to look up, to listen, and to find beauty in the moment. They ask nothing of us but attention, and in return, they offer calm, curiosity, and joy. So next time you’re feeling overwhelmed, consider stepping outside with nothing more than an open heart and a curious eye. The birds are already there, waiting to be noticed.