In today’s fast-paced world, many people struggle with feelings of anxiety and stress. While there are many pharmaceutical options available to treat anxiety, some prefer more natural remedies. One soothing solution may be found in our feathered friends: birds. Birdsongs and calls have long been appreciated for their beauty and shown to have positive effects on mental health. In this article, we will explore the potential benefits of listening to bird vocalizations, the science behind these effects, and simple ways to incorporate birdsong into your life.
What is anxiety and how is it treated?
Anxiety disorders are one of the most common mental illnesses, affecting over 284 million people globally. [1] Anxiety is characterized by excessive fear, worry and nervousness that interfere with daily activities. Symptoms include increased heart rate, muscle tension, fatigue, irritability, and difficulty sleeping or concentrating.
While anxiety is a normal human response, anxiety disorders cause significant distress and impairment. Common types of anxiety disorders include:
- Generalized anxiety disorder (GAD)
- Social anxiety disorder
- Panic disorder
- Phobias
- Obsessive compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
Anxiety disorders are often treated with psychotherapy, medications, or a combination of both. Some common medications used are antidepressants, anti-anxiety drugs, and beta-blockers. Psychotherapy options include cognitive behavioral therapy (CBT), exposure therapy, and mindfulness-based therapies. Lifestyle changes like exercise, improved sleep habits, and stress management techniques also help manage anxiety.
How can listening to birdsongs and calls help with anxiety?
Research shows that embracing nature and natural sounds positively impacts both mental and physical health. The sounds of birds chirping, singing, and calling have been linked to reduced heart rate, blood pressure and anxiety in studies. [2]
In one study, listening to birdsong caused significant recovery from stress and anxiety in over 70% of participants. [3] Other studies found that bird sounds help people recover faster from a stressful experience. [4]
So how exactly do melodious bird vocalizations help relieve anxiety? Here are some of the ways:
- Masks unwanted noise pollution and acts as “auditory refuge”
- Captures and holds attention, promoting mindfulness
- Lowers psychological and physiological stress
- Decreases anxiety, fatigue, anger and depression
- Alters nervous system through auditory pathways
- Induces relaxation response and lowered blood pressure
- Provides comforting company and eases loneliness
In essence, nature sounds help shift our mindset to a more peaceful, present state. The variability and unpredictability of bird vocalizations also keeps our brains engaged. Focusing on the different songs helps immerse our attention and distract from repetitive anxious thoughts.
The science behind how birdsongs impact anxiety
Researchers are still studying the exact mechanisms behind how birdsongs alleviate anxiety. But preliminary evidence points to how our brains are wired to find natural sounds pleasing and calming. Here are some leading theories:
1. Promotes parasympathetic “rest and digest” nervous system activity
Our autonomic nervous system controls unconscious body processes through its sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. Anxiety causes imbalances favoring the sympathetic side. Birdsongs may help reactivate the overlooked parasympathetic side by signaling safety and allowing relaxation.
2. Releases calming neurotransmitters like dopamine and endorphins
Neurotransmitters regulate mood, cognition, and motivation. Listening to birds vocalizing prompts the brain to produce “feel good” neurotransmitters like dopamine, endorphins, and serotonin. This chemical shift improves mood and eases anxiety’s grip.
3. Distracts from repetitive negative thoughts
Anxious rumination goes hand in hand with anxiety disorders. Bird vocalizations command our attention in the present moment, acting as a distraction from worrisome thoughts. This helps disrupt the endless loop of negativity characterizing anxiety.
4. Lowers cortisol and blood pressure
Birdsongs have been shown to decrease levels of the stress hormone cortisol as well as systolic blood pressure. Lower blood pressure and cortisol signal relaxed body and mind states opposed to anxiety’s unease.
5. Triggers positive emotional memories and feelings
Humans tend to associate bird vocalizations with pleasant memories and emotions. Hearing familiar bird calls can spark nostalgic, joyful recollections that combat anxiety. Our brains may be conditioned to equate birdsong with happy thoughts.
What types of bird sounds work best for anxiety?
While all bird vocalizations have calming potential, these 7 types are especially soothing:
1. Beach and shore birds (seagulls, plovers)
Ocean wave background noise is inherently calming. Pairing beach bird calls like seagulls or plovers with the rhythmic waves offers relaxing sounds reminiscent of a seaside escape.
2. Songbirds (sparrows, finches, robins)
Many songbirds like sparrows and finches create sweet, variable melodies. Their complex songs provide a balancing soundtrack that grabs attention.
3. Large flocks (starlings, red-winged blackbirds)
The chatter and chorusing of large bird flocks evokes community. It envelops the listener and mirrors the power of collective calm.
4. Owls and mourning doves
With their haunting hoots and coos, owls and doves evoke tranquility. Their vocalizations are tied to dusks and dawns when the world is still.
5. Wild waterfowl (ducks, geese, herons)
Birds inhabiting wetlands like ducks or herons elicit serenity with their echoing cries over water. These wetland soundscapes conjure images of patiently floating in nature.
6. Birds of prey (hawks, eagles, falcons)
Majestic birds of prey project power with their shrieking calls. Their formidable voices inspire awe and release tension.
7. Exotic species (lyrebirds, nightingales)
Hearing distinctive foreign birds like lyrebirds or nightingales satisfies our sense of wonder and joy at nature’s diversity.
How to incorporate bird vocalizations into your daily life
It’s easy to integrate soothing birdsong into your routine. Here are 5 simple, effective ways:
1. Listen to recordings
Play recordings of bird vocalizations, available online, as background noise during activities. Select recordings that resonate most with your preferences.
2. Download bird sound apps
Apps like Larkwire, Chrip!, or Birdsong ID stream a variety of bird songs and calls. Set one as your alarm clock or listen during spare moments.
3. Take a nature walk
Actively listening for local birds singing and calling while outside sustains present-moment focus. Notice how you feel afterwards.
4. Open your windows
Allow natural birdsong into your home by opening windows. Mindfully observe vocalizing birds you hear nearby.
5. Add a water feature/bird feeder
Attract more live birds by adding a fountain or bird feeder nearby. Then observe your avian visitors and the sounds that enhance your space.
Conclusion
In closing, substantial evidence confirms bird vocalizations can curb anxiety and lift mood through various neurological and physiological changes. People worldwide have intuitively sensed the inherent calm and joy embodied in a bird’s melodious song for millennia. You can easily harness the soothing power of birdsong by listening intentionally, taking nature walks, and attracting real birds nearer to your daily life. So next time you need to unwind or de-stress, take a moment to sit back, breathe deeply, and let your mind drift away on the wings of birdsong. It may be just the natural anxiolytic you need to find balance in our frenetic world.