2023 World Mental Health Day: Bird Style
Great Blue Heron. Humboldt Park, October 2, 2022. Photo by Alex Muench.
by Brighten Jelke
The practice of birding is different for everyone. Birding can inspire a variety of emotions: the joy of observing bird activity and the satisfaction of completing a checklist, but also the frustration of missing out on a target bird, or anxiety about the effects of changes in the environment. Many people took to birding during the 2020 pandemic lockdowns, looking for ways to establish a routine and connect with nature during a time of extreme personal and societal changes. Following the pandemic, there is a growing community of mindful birders who focus on being present in the moment and exploring a sense of curiosity and wonder, without external pressures.
The mental health benefits of birding are many: improving concentration, alleviating feelings of anxiety and paranoia, lowering blood pressure, and even “decreasing the mental fatigue associated with living in stressful urban environments.” A 2021 study from the German Center for Integrative Biodiversity Research and the University of Kiel found that bird species’ richness (the amount of different bird species in an area) is positively associated with life-satisfaction across Europe. In fact, species diversity was found to be equally as strong a factor as income in determining participant’s life satisfaction!
We asked a few local birders to share how they find joy in mindful birding:
I have come to enjoy (birding) now as a way to ground myself and to be mindfully present with the environment around me…I found quickly that it really soothes my mind to observe, focus, and analyze both visual and aural input to find the birds. (It feels) sort of like detangling a ball of yarn. It reduces the chaos for my mind. —Trish Halliburton
I enjoy birding because I get to do a few things in combination that I love—go for a walk, be out in nature (or in a neighborhood), and focus on the present moment. When I see a bird, especially one that I need to study to identify it, everything slows down and my senses are all about looking and listening. I get out of my head that typically is hoping for the future and worrying about the past. I get absorbed in simply being with the bird. —Laura McAlpine
Birding helps ground me and remind me that there are cycles of change that are somewhat consistent, but always a little different. I like consistency, but I also like being surprised. I like to feel at home, and I like to feel like I have much to learn. Not too overwhelming, but not too predictable. I think it’s helpful to remember that there are cycles in life. Things go and come back again. —Jeff Kane Witzig
Focusing on the present moment, feeling grounded, increased connection to yourself, others, and the natural environment—all of these contribute to one’s mental health. Encounters with birds are interactive experiences that engage all of our senses, and the resetting of the nervous system helps make birding an “incredible restorative resource,” says Dr. Grace Palacio, a birder and clinical psychologist who specializes in helping people heal from shock and medical, developmental, and environmental traumas. “Especially in these times, birding can be an important gateway to gathering, circling up and getting outside, sharing and exploring together, interacting with the natural world and conservation efforts.”
Today, October 10, 2023 is World Mental Health Day. According to the World Health Organization, “one in eight people globally are living with mental health conditions, which can impact their physical health, their well-being, how they connect with others, and their livelihoods.” For many of us who are birding, the implicit wellness connection may already be a part of our practice. But it’s worth exploring ways to make intentional space for mindfulness and fostering our own curiosity.
Here are Dr. Palacio’s tips for getting started with mindful birding:
Be aware of not just what you notice but how you notice, both the bird and your own body. Consider these and other questions that might draw upon your curiosity:
As you walk and look up, notice a part of a bird, hear a song or call, what do you notice in your body?
Do your senses come online in a way we don’t otherwise notice in our day-to-day schedules and to-do’s?
Do you notice a sense of excited energy rising? Do your thought patterns change from worrying to a playful problem solving, akin to doing a puzzle?
Is there a settling in your worries, an easing of muscular tension (aside from warbler neck), a fullness in your breathing?
As you visually scan the natural environment for birds, how do you feel in your body?
What is it like to be here in this forest preserve, in this time of day, in this weather, interacting with birds?
Do you feel grounded? Do you notice the shift in your thought patterns, mindset, outlook?
If you are interested in learning more on this topic, here are some online resources from other birders:
Social media accounts and website featuring personal stories of birders exploring the connection between mental health and birding.
Mindful Birding from Birdability
List of resources for mindful birding practices with accessibility in mind.
Ornitherapy and The Mindful Birding Network
Tips for observing birds with mindfulness techniques.