How to Improve Your Mental Wellness with Birdwatching

If going for a walk in nature puts you in your happy place, look around more. Scan the trees. Peer into bushes. Adding bird watching to an outdoor moment can create a sense of emotional peace and connection to the world.

A study examining the mental health benefits of birdwatching, published by Scientific Reports in 2022, looked at the impacts of both seeing and hearing birds. The findings? Engaging with wild birds daily leads to long-lasting improvements in mental well-being and lowers the risk of mental illness in people across the globe, even if they're already managing depression.

Specifically, listening to birdsong generated signs of relief from attention fatigue and psychological stress. And if you observe wild birds in nature near trees, green spaces, or bodies of water (versus images of birds on a screen), the positive effects last longer.

In 2024, The Journal of Environmental Psychology published a study about stressed college students and how they responded to five walks greater than 30 minutes each per week in nature with birdwatching. They found that birdwatching may have a greater influence on health than other nature-based activities, and it indeed reduces feelings of stress.

We love these findings and absolutely had to learn more, so we reached out to a handful of mental health and birding experts to get their insight on how time in nature, and specifically birdwatching, can affect our emotional, cognitive, and physical health.

Spending time in nature watching birds may help calm you down.

The Health Benefits of Time in Nature

Time in nature changes the brain.

Visiting green spaces with grass, trees, flowers, and other plants reduces activity in the part of the brain responsible for rumination, or the repetition of negative thoughts, which may lead to anxiety and depression, psychotherapist Julie Bjelland, LMFT, explained. She's the founder and CEO of Sensitive Empowerment Inc. and enjoys working with sensitive and neurodivergent people.

"Nature offers a sensory-friendly environment that can co-regulate an overwhelmed nervous system and restore balance. It's one of the most accessible, gentle, and effective forms of nervous system care," Bjelland educated.

She says nature exposure may also lower cortisol (a stress hormone) levels while improving heart rate and emotional regulation.

Nature and wildlife enthusiast Charlie Bingham adores spending time birdwatching. Her passion led her to author The Life Affirming Magic of Birds, a book about mindfulness in birdwatching.

"Nature, and especially with birds, has had a profound impact on my own mental health." Bingham shared. "Just noticing birdsong or watching the daily habits of a robin or blackbird has helped me slow down, feel grounded, and helped me reconnect with the moment."

Birdwatching can help you be fully present and engaged in the moment.

What is birdwatching?

At the core, bird watching is an act of mindfulness, virtual therapist Michelle Smith, LPC, LMHC, LCMHC, shared. She assists individuals in managing anxiety, grief, trauma, and more using somatic mind and body interventions with a holistic approach.

Smith explained that birdwatching happens when an individual observes birds in their natural environment and starts to notice the birds' sounds, colors, shapes, and various characteristics. This only happens when you're fully present and engaged in the moment, which reflects the very definition of mindfulness.

When spending time in nature — whether you're on a daily walk, camping for the weekend, or enjoying an afternoon picnic — you can easily add birdwatching to your list of activities. Just look around!

"For me, it's as simple as looking out of the window and seeing the activity in my garden," Bingham shared. "Here in the UK, starlings are an endangered species, and so it feels like such a privilege to watch as many as 30 individuals come to my garden every day to feast on the treats in the bird feeders! Even better to see the blue tits nesting right by my back door, flying in and out of the nest with caterpillars for their chicks."

Bjelland reminds us that you don't need any special equipment for birdwatching beyond your curiosity and attention. (More tips on this coming up!)

"For many, it becomes a deeply grounding and joyful practice. It's a form of meditation in motion and a beautiful way to connect with the living world," she added.

Birdwatching can help reduce feelings of stress.

Birdwatching Can Improve Your Mental Health

In the short term, spending time in nature can co-regulate, or support a balance, between our nervous systems and emotions. Simply by observing and listening to birds, we begin to notice a sense of peace and connection to the world, along with a reduction in feelings of stress.

"In the long term, bird watching can help cultivate a more stable emotional baseline, enhance our attention span, and foster humility and perspective. We are reminded of our small yet meaningful place in the natural order," Dr. Azadeh H. Weber explained.

She says that while mental health benefits start right away, the benefits become more pronounced after 12 to 20 hours of immersion in nature over a three-month period.

Weber owns and operates a therapeutic farm that houses around 60 animals, including peafowl. She's also a doctor of clinical psychology and the author of Farmin' Arman, a children's book about the benefits of spending time with animals.

Furthermore, bird watching can turn off the fight-or-flight response in the brain to help create a sense of psychological safety, Smith elaborated.

"I would say about 95% of the safe/comfortable places people choose end up being places that are outside and have some physical sensation or birds chirping in the background," Smith shared. "Birds chirping actually is a major way to be able to signify to the brain that the body is safe. If you hear birds chirping, it is an evolutionary indicator to the subconscious brain that the world is safe. Birds are able to be out and about safely, and you also can be in a safe, comfortable space."

Simply put, birdwatching brings us into the present moment. This powerful mental reset can pull us out of anxious thoughts and gently reconnect us with our senses, Bjelland added.

She recalled a time when birdwatching offered her comfort and healing.

"After the loss of my mom, I found myself seeking comfort in nature more than ever. Every morning, I would sit by the water at sunrise and watch the birds fly overhead and tune into their beautiful morning song. I felt an overwhelming wave of connection that lifted my spirits in a healing way," Bjelland shared. "These mindful moments carried deep meaning. It reminded me of my own resilience and how healing can come from nature. Birdwatching became not only a practice of presence but also a profound source of emotional support in my grief."

The benefits of birdwatching for children

When we spend time in nature with our children, they also glean these positive health benefits from birdwatching.

Smith shared that birdwatching serves as a great introductory mindfulness practice for children. When they pause to notice birds, they also:

  • Promote emotional regulation

  • Increase self-awareness

  • Reduce conflict and aggression

  • Improve focus and attention

  • Enhance resilience

  • Increase academic performance

  • Improve confidence

  • Boost self-esteem

  • ... and much more

From a parenting perspective, Bingham feels birdwatching has the same healthy benefits for children as for adults, and we should support these young birders.

"I think that all children are naturally curious, and it's up to us as adults to encourage that curiosity and help them hold onto it," she said. "It's a calming force that is, at the same time, filled with magic and joy! The greatest example of this is when I see my children with their binoculars, watching a heron coming into land, or even just feeding the pigeons and ducks by our local river. Children experience the same anxiety and feelings of overwhelm we do, so by that logic, nature can have the same benefits for them."

If you're looking for a new activity to try with your children this weekend, make it birdwatching. Whether you start by noticing what flutters to the feeders in your backyard together or you visit a local lake to see what types of waterfowl swim by, you'll all benefit from the time well spent engaging with nature.

"Growing up, I watched my father be very interested in birdwatching and nature observation in many ways. He would take me to notice small things like the birds that were more active in a specific season and shared a multitude of facts." Smith shared. "I realized that my dad's silly interests actually instilled a sense of connection for something greater within me — a sense of interconnection to the world and nature itself, and a practice of being still, mindful, and at peace, which has gone with me throughout childhood and adulthood."

Birdwatching benefits senior citizens

The elderly who take up birdwatching from the comfort of a backyard patio or the window of a nursing home facility also benefit from this nurturing pastime.

Smith shared that in addition to all the benefits already discussed, birdwatching can specifically support the brain function of senior citizens in the areas of:

  • Cognitive enhancement (sharper thinking)

  • Reducing loneliness

  • Improving memory and focus

  • Decreasing anxiety and stress

  • ... and more

Older adults may also notice an improvement in physical health thanks to improved sleep and relaxation spurred by the calming effects of birdwatching.

These benefits amplify when seniors gather with other bird watchers.

"Seniors who engage in birdwatching often find it heartwarming to connect with others who share the same hobby. This sense of community can be a powerful antidote to loneliness," Weber explained.

She says this activity offers structure and purpose to senior citizens, helping them feel more connected to the world around them.

Birdwatching is as easy as pausing for a few minutes and paying attention to what's around you.

How to Get Started with Birdwatching

Spending time in nature observing birds benefits everyone, from young to old.

"Start small and close to home. Just sitting quietly for five to ten minutes near a window or outside in your backyard is enough," Bjelland explained. "You don't need binoculars or bird guides. All you need is curiosity. You can begin by noticing shape, color, sound, or movement."

If you want to expand your new hobby, consider one of these bird-watching ideas.

Set up a bird feeder

You can attract specific types of birds to your yard by offering a bird feeder filled with delicious foods and treats. For example, colorful blue jays adore whole peanuts in the shell and will collect them for their winter stores. Woodpeckers, on the other hand, enjoy crunching on black oil sunflower seeds.

If you're intrigued by specific groups of birds, you can offer seed blends that will attract them. Songbirds such as chickadees, nuthatches, grosbeaks, and titmice will flock to the Kaytee Songbird Blend. Or, if you live in the western part of the United States, try the Kaytee Western Regional Blend to bring finches, jays, chickadees, and more to your yard.

Keep a birding journal

Whether you're observing wild birds at a feeder or on a walk around the neighborhood, keeping a journal of your finds can help you better understand which species inhabit your region, and you may notice migration patterns.

Use a bird identification book or app to gather details such as the name of the bird, coloring, and characteristics to help identify the sex. The Merlin Bird ID app from the Cornell Lab of Ornithology offers this information and so much more, including the option to record birdsong to help identify a bird by sound rather than sight.

In your journal, you may also want to note the date, time, and where you saw the bird, including an approximate address. Include what type of tree, structure, or bush it perched on. And, take a photo if you have a smartphone or camera available. Printed images can enhance your birding journal.

"I once spent three weeks making daily observations of a nest of wild birds — watching as the eggs hatched, the chicks grew, and eventually flew away. That experience restored a child-like sense of wonder in me," Weber shared. "To this day, it continues to fuel my curiosity and hope. Birdwatching reminds me that transformation takes time and that witnessing life unfold on its own terms can be one of the most healing experiences available to us."

Attend guided nature hikes

Check with your local and state parks for activities. Many offer guided nature hikes with naturalists who can help you identify the birds you see. This family-friendly activity allows children to appreciate all aspects of nature, including seeing colorful flowers, hearing ornate birdsong, touching trees with various textures (bark, leaves, etc.), and getting exercise on nature trails.

If you don't have any organized events locally, plan for a walk at your favorite park or around the neighborhood. See what you can find beyond your own yard. You might discover interesting new birds living next to a lake or tucked away deep into the forest.

Or you might simply find a moment of calm.

"Recently, I was going through a particularly anxious time, and I couldn't seem to find a way through those feelings. One morning, after taking the kids to school, I went for a walk in a small local park, not expecting much. I sat on a bench, scrolling through my phone, until I saw a pigeon walking on the path in front of me. The green and pink colors around its neck seemed to glow ten times brighter as the sun bounced off them. I put my phone away and just watched. For five minutes, maybe more, I was completely still, no worrying, no overthinking," Bingham recalled. "Birdwatching didn't fix everything in that moment, but it gave me an anchor and something to gently focus on outside myself. And that, at the time, made all the difference. It may sound overly simple, but it really is as easy as just looking and noticing."

Take a birding class

Reach out to nature centers, colleges, and libraries in your community to see if they offer any classes on birdwatching, identification, and appreciation. It's common for these to pop up during warmer seasons when birdwatching becomes plentiful.

Then sign up!

Some classes focus on birding hikes for adults, while others teach children the basics of identifying birds. Pick the one best for your situation, then get ready to learn.

Watch an educational show

Of course, nothing beats time outside in nature. Weber says it's more beneficial than screentime because it integrates multiple senses into a single moment of grounded focus. But for folks with chronic illness or limited mobility, especially during cold winter months when birds become scarce, learning from the comfort of home can provide enjoyment.

You can watch an in-depth documentary about a specific species or learn about the wild birds of a foreign country. Simply browse YouTube, Netflix, or your favorite streaming service to get ideas to add to your watch list.

"For me personally, it's great to see species on the television, and nature documentaries offer information about a whole world which may otherwise be inaccessible. They show us the incredible diversity of species and landscapes around the world," Bingham shared.

Birdwatching is a simple way to help improve your mental well-being.

Make Time for Birdwatching to Feel Your Best

You don't need to have an ornithology degree or work in conservation to appreciate wild birds and their healing qualities. Each day, people of all ages find solace and comfort simply by going for walks in parks and pausing to enjoy the sight of a colorful cardinal or the call of a trilling chickadee.

In turn, stress levels dissipate, the body self-regulates, and wellness prevails.

"For me, paying attention to birds has been a powerful tool for feeling better. It's not about knowing every species or being an expert. It's just about being present and letting nature do what it does best," Bingham added.

Learn more about birding in our Wild Bird Resources, or dive into information about your favorite wild bird species in: