Birdwatching for Wellbeing: What a Large Real-Life Study and the RSPB Say About Watching and Listening to Birds

Watching birds is one of the simplest outdoor habits to start: it needs no membership and, according to the RSPB, no expensive equipment. A large real-life study has also looked at whether encountering birds is linked to how people feel. This guide sets out what that study found, what its limits are, and the RSPB’s practical tips for beginners. It is general wellbeing information, not a treatment for any condition.

What the study measured

Researchers at King’s College London used a smartphone app called Urban Mind to ask people about their mental wellbeing during ordinary daily life. A total of 1,292 participants completed 26,856 assessments between April 2018 and October 2021. Each participant was prompted three times a day over 14 days, and each assessment recorded their perceived surroundings, including whether they saw or heard birds, and their wellbeing in that moment. The study is published in Scientific Reports (Hammoud et al., 2022, “Smartphone-based ecological momentary assessment reveals mental health benefits of birdlife”, Scientific Reports).

The researchers chose this approach because earlier studies often relied on questionnaires that ask people to recall past experiences, or on artificial set-ups such as playing bird sounds to people at a computer, and many included no more than about 30 participants. Assessing wellbeing in the moment aimed to overcome those limitations.

What it found

The authors report that everyday encounters with birdlife were associated with time-lasting improvements in mental wellbeing. The benefit waned over time: it was reduced at the first assessment after an encounter and no longer significant at the second. The authors also adjusted for seeing trees, plants and water, and say the association remained significant. They say the pattern of results could be an indication of a possible causal link, while stating plainly that the observational design meant they could not establish causality (Hammoud et al., 2022).

How far the evidence goes

Several caveats apply, and the paper states them itself:

• Association, not proof: seeing or hearing birds was linked with higher wellbeing, but the study could not show that birds caused the difference.
• Self-selected sample: participants were recruited through a limited range of social media and websites, and knew the study concerned how the environment affects mental wellbeing.
• Self-reported outcomes: wellbeing was rated by the participants themselves.
• Generalisation: the authors say further research on a more diverse sample is needed before the findings can be generalised to the general population.

A fair reading is that the study adds to a wider body of research linking nature with wellbeing, and that watching or hearing birds is a cheap and pleasant way to spend a few minutes outdoors. It is not evidence that birdwatching treats any condition.

What the RSPB says about starting

The RSPB, a wildlife charity, says birdwatching is simply the practice of watching birds in their natural habitats, and that no expensive binoculars or qualifications are needed. Its guidance says spending time in nature helps people to switch off, de-stress and recharge. To begin, it says all that is needed is an outdoor space, a bit of patience and a keen pair of eyes, and it suggests looking in a garden, a local park or even from a balcony window (RSPB, “A beginner’s guide to birdwatching”).

The RSPB’s other beginner tips include:

• Make a note of what you see: what the birds looked like and how they behaved. It says noticing the little things helps a person switch off and build knowledge.
• Use an illustrated ID guide: a simple guide helps with telling common birds apart, such as blackbirds and bullfinches.
• Get to know the common birds first: this makes it easier to recognise those seen less often.
• Follow the seasons: the RSPB says the UK sits on the East Atlantic Flyway, so bird numbers are boosted in autumn and winter by migrating species.

Binoculars are described as a good idea once someone gets into the hobby, and the RSPB says it is not necessary to spend a fortune. Pairing birdwatching with a slow walk is a natural fit, and our guide to mindful walking covers that approach, while our guide to gardening for relaxation looks at birdsong in a garden setting.

A five-minute starter routine

• pick a spot with a view of a tree, feeder area or sky, such as a window, garden or bench;
• sit quietly for five minutes and put the phone away;
• listen first, then look, and note any bird you notice;
• write down one detail, such as a colour or behaviour;
• repeat at the same time on another day to notice how things change with the weather and season.

When to seek support

Birdwatching is a pleasant habit, not a treatment. Anyone whose low mood or stress is affecting everyday life should speak to a GP.

The bottom line

A study of 1,292 people using a smartphone app found that seeing or hearing birds was associated with better self-reported wellbeing shortly afterwards, though it could not prove cause and effect and used a self-selected sample. The RSPB says no special equipment is needed: an outdoor space, patience and keen eyes are enough. Five quiet minutes in a garden, park or by a window is a sensible way to try it.

Sources

• Hammoud et al. (2022), “Smartphone-based ecological momentary assessment reveals mental health benefits of birdlife”, Scientific Reports
• RSPB, “A beginner’s guide to birdwatching”