壓力大、高興不起來？你可以試試觀鳥這項(xiàng)與大自然親密接觸的活動(dòng)。研究發(fā)現(xiàn)，觀鳥可以幫我們減輕壓力，讓我們更快樂、更健康。

The mental health benefits of being in nature have long been acknowledged, whether through activities like listening to birdsong or taking a walk in the park.
很久以前，人們就已經(jīng)意識(shí)到身處自然環(huán)境對(duì)心理健康的好處，無論是通過傾聽鳥鳴還是在公園里散步。

While birdwatchers are often portrayed as boring, it turns out that twitchers have been onto something all along. A study published in 2024 shows that even half an hour of bird watching could make us happier, healthier and help foster a deeper connection with nature.
雖然觀鳥者通常被描繪成乏味的人，但事實(shí)證明，觀鳥者一直以來都在做正確的事。2024年發(fā)表的一項(xiàng)研究表明，即使只有半小時(shí)的觀鳥活動(dòng)也能使我們更快樂、更健康，并幫助我們與自然建立更深層次的聯(lián)系。

We already know that listening to birds throughout the day positively impacts our well-being. Even hearing birds indoors, through an open window can boost our emotional state, albeit in the short-term.
我們已經(jīng)知道，整天傾聽鳥鳴對(duì)我們的幸福感有積極影響。即使是室內(nèi)通過打開的窗戶聽到鳥鳴，也能提升我們的情緒狀態(tài)，盡管這是短期的。

The study suggests that not only can birdwatching offer even more benefits than just listening to birdsong, it's more effective at increasing well-being and reducing stress than going on a nature walk.
研究顯示，觀鳥比僅僅傾聽鳥鳴更有益，而且在提升幸福感和減輕壓力方面比在大自然中散步更有效。

So why is birdwatching so good for us?
那么，為什么觀鳥對(duì)我們?nèi)绱擞幸婺兀?/p>

Biophilia could be a big part of it. Biophilia is the belief that humans have an affinity with nature—some would argue that we should see ourselves as part of nature—so being in natural surroundings makes us feel well. But biodiversity could play a role too. Research suggests that biodiversity is a natural medicine for humans that can help reduce stress and encourage physical activity.
親生物性可能是其中很大一部分原因。親生物性是一種認(rèn)為人類與自然有親和力的信念——有些人認(rèn)為我們應(yīng)該將自己視為自然的一部分——所以身處自然環(huán)境使我們感覺良好。但生物多樣性也可能起到作用。研究表明，生物多樣性是人類的天然藥物，可以幫助減輕壓力并促進(jìn)身體活動(dòng)。

Birdwatching can boost positive emotions—the foundation of well-being. Research shows that conscious experiences of emotions affect well-being more positively. For example, a study asked participants to either count how many birds they had seen, or rate their joy upon seeing each bird species—both groups reported well-being boosts. However, the joyful group experienced the most remarkable improvement, suggesting that participants' awareness of positive emotions while birdwatching may have boosted the activity's benefits.
觀鳥可以增加積極情緒——這是幸福感的基礎(chǔ)。研究表明，有意識(shí)地去體驗(yàn)情緒對(duì)幸福感有更積極的影響。舉例來說，一項(xiàng)研究要求參與者要么數(shù)一數(shù)他們看到了多少種鳥，要么評(píng)價(jià)他們看到每種鳥時(shí)的喜悅感——兩組都報(bào)告稱自己幸福感提升了。但是，第二組的情緒改善最為顯著，這表明參與者在觀鳥時(shí)對(duì)積極情緒的感知可能會(huì)從這項(xiàng)活動(dòng)中收獲更多益處。

But birding can be awesome as well as joyful. Research suggests that experiencing awe of nature can be transformational for human well-being. "Noticing" is an essential aspect of awe. Noticing means that our full attention is on the birds rather than ourselves. Being in nature and noticing wildlife, then, requires us to immerse ourselves in the activity, which can improve mental and physical health.
然而，觀鳥不僅可以讓人快樂，還可以讓人對(duì)自然心生敬畏。對(duì)自然的敬畏體驗(yàn)可以極大地改變?nèi)祟惖男腋８小！白⒁獾阶匀弧笔菍?duì)自然產(chǎn)生敬畏的一個(gè)非常重要的方面。注意意味著我們的全部注意力都集中在鳥類身上，而不是我們自己。身處自然中，注意野生動(dòng)物，要求我們?nèi)硇牡赝度氲交顒?dòng)中，這可以改善身心健康。

One of the reasons that birdwatching is so good for us is that it can produce experience of psychological flow. Twitchers become fully engrossed in identifying bird species, deciphering their behaviors, and observing their actions. This flow state emerges organically, fueled by curiosity, heightened concentration and sustained engagement. After being "in the flow" birdwatchers can experience a rush of endorphins and a profound sense of satisfaction and well-being.
觀鳥對(duì)我們?nèi)绱擞幸娴牧硪粋€(gè)原因是它可以產(chǎn)生心流體驗(yàn)。觀鳥者完全投入于識(shí)別鳥類物種、解讀它們的行為和觀察它們的行動(dòng)中。這種心流狀態(tài)是自然而然產(chǎn)生的，它由好奇心、高度集中的注意力和持續(xù)的參與所推動(dòng)。在“心流狀態(tài)”之后，觀鳥者可以體驗(yàn)到一股內(nèi)啡肽的沖擊和一種深刻的滿足感和幸福感。

Psychological flow is a state of deep absorption in an activity. It's characterized by intense concentration, a seamless sense of involvement and a feeling of mastery. This mental state is not only a sign of enhanced performance, but also a key to overall well-being.
心流是一種對(duì)活動(dòng)深度投入的專注狀態(tài)，表現(xiàn)出來的特征是注意力高度集中、無縫的參與感和掌握感。這種心理狀態(tài)不僅是表現(xiàn)增強(qiáng)的標(biāo)志，也是提升整體幸福感的關(guān)鍵。

So, grab your binoculars and step into nature for a twitching session and a well-being boost. Embrace the journey and savor every moment.
因此，拿起你的望遠(yuǎn)鏡，走進(jìn)大自然進(jìn)行一次觀鳥活動(dòng)，從而提升你的幸福感。擁抱這段旅程，享受每一刻。

英文來源：The Conversation
翻譯&編輯：丹妮
審校：齊磊、韓鶴