压力大、高兴不起来？你可以试试观鸟这项与大自然亲密接触的活动。研究发现，观鸟可以帮我们减轻压力，让我们更快乐、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，人们就已经意识到身处自然环境对心理健康的好处，无论是通过倾听鸟鸣还是在公园里散步。
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.
虽然观鸟者通常被描绘成乏味的人，但事实证明，观鸟者一直以来都在做正确的事。2024年发表的一项研究表明，即使只有半小时的观鸟活动也能使我们更快乐、更健康，并帮助我们与自然建立更深层次的联系。
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.
我们已经知道，整天倾听鸟鸣对我们的幸福感有积极影响。即使是室内通过打开的窗户听到鸟鸣，也能提升我们的情绪状态，尽管这是短期的。
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.
研究显示，观鸟比仅仅倾听鸟鸣更有益，而且在提升幸福感和减轻压力方面比在大自然中散步更有效。
So why is birdwatching so good for us?
那么，为什么观鸟对我们如此有益呢？
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.
亲生物性可能是其中很大一部分原因。亲生物性是一种认为人类与自然有亲和力的信念——有些人认为我们应该将自己视为自然的一部分——所以身处自然环境使我们感觉良好。但生物多样性也可能起到作用。研究表明，生物多样性是人类的天然药物，可以帮助减轻压力并促进身体活动。
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.
观鸟可以增加积极情绪——这是幸福感的基础。研究表明，有意识地去体验情绪对幸福感有更积极的影响。举例来说，一项研究要求参与者要么数一数他们看到了多少种鸟，要么评价他们看到每种鸟时的喜悦感——两组都报告称自己幸福感提升了。但是，第二组的情绪改善最为显著，这表明参与者在观鸟时对积极情绪的感知可能会从这项活动中收获更多益处。
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，观鸟不仅可以让人快乐，还可以让人对自然心生敬畏。对自然的敬畏体验可以极大地改变人类的幸福感。“注意到自然”是对自然产生敬畏的一个非常重要的方面。注意意味着我们的全部注意力都集中在鸟类身上，而不是我们自己。身处自然中，注意野生动物，要求我们全身心地投入到活动中，这可以改善身心健康。
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.
观鸟对我们如此有益的另一个原因是它可以产生心流体验。观鸟者完全投入于识别鸟类物种、解读它们的行为和观察它们的行动中。这种心流状态是自然而然产生的，它由好奇心、高度集中的注意力和持续的参与所推动。在“心流状态”之后，观鸟者可以体验到一股内啡肽的冲击和一种深刻的满足感和幸福感。
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.
心流是一种对活动深度投入的专注状态，表现出来的特征是注意力高度集中、无缝的参与感和掌握感。这种心理状态不仅是表现增强的标志，也是提升整体幸福感的关键。
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，拿起你的望远镜，走进大自然进行一次观鸟活动，从而提升你的幸福感。拥抱这段旅程，享受每一刻。
英文来源：The Conversation
翻译&编辑：丹妮
审校：齐磊、韩鹤
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