Pets have been around since forever. Now more than ever, people are adopting all different types of pets to add to their families. While this blog post focuses on dogs (my personal favourite pet), the mental health benefits can be applicable across the board for any pet. If you’ve been wondering
whether your fluffy friend (or scaly- we love them all) positively impacts your mental health, I can confidently say: YES! Check out my blog below for more!
Do pets actually improve your mental health?
Yes, for most people, and the reasons are fairly ordinary rather than mystical. A pet supplies routine on days when nothing else does, a reason to leave the house, physical contact, and the particular relief of company that asks nothing of you conversationally. For people living alone or through a difficult stretch, those four things do a great deal of work.
What a pet does not do is treat depression or anxiety, and taking one on during a period when you are already struggling can add to the load rather than lift it. More on when that is the case further down.
Most people who know me or follow me on social media will probably be shocked to hear this but I actually was PETRIFIED of dogs. And when I say petrified, I mean literally shivering, needing to walk on the opposite sidewalk type of scared. Mind you this was when I was 5 years old, but my parents quickly decided that something needed to be happen with this and gifted me my very first dog at the age of 7. I fell in love with Shamu (my Shetland Sheepdog and first ever dog) the moment I saw him and thought he was a guinea pig (he was THAT small!). From that moment on, I became obsessed with anything to do with dogs (and other animals too) and would constantly dream about owning a farm and being surrounded by animals.
My next dog I famously “tricked “ (we have a difference of opinion on this) my dad into getting me when I turned 14. I was browsing online and probably scrolling through random dog pics (as one does at this age) and stumbled upon the CUTEST black and white fluffball that looked like a skunk. I (again) instantly fell in love and persuaded my dad to take me “just to look” at him. Of course we
brought him home (I knew he was the one when he jumped out of his pen at the pet-place and into my arms) and from then on I became enamoured by Pepita (my first Pomeranian and who I would call the love of my life). 16 years later, we lost him and it was both the worst and hardest day of my life (which I still to this day struggle with speaking on because it still feels so raw). Pepita was by my side through so many difficult chapters of my life and also some of the greatest. This brings me to my current floof, Fitzy. Again, random scrolling online brought me to convincing my fiancé that I NEEDED this puppy. Fast forward to now, and we are both obsessed (me probably more so- sorry Dan), by Fitzy, who’s about to turn 1 and is the most rambunctious and happiest baby fluffball I ever did see. Besides these three loves, I have had 3 other family dogs, a sheltie, a daschund (who is the grumpiest and also cuddliest dog ever) and an Australian Shepherd/Border Collie cross who thinks I’m a personal sheep and enjoys herding me. I could go on and on about all 6 of these special babies, but I think you get the gist: I LOVE DOGS.
So What are the Mental Health Benefits of Having a Dog (or pet)?
There are SO many benefits that dogs bring to us- I’ve laid out my top 3 here:
Addressing loneliness: I don’t know about you, but during the COVID-19 pandemic, often times the only “person” I was seeing, was my dog Pepita. He was my source of comfort, joy, and sometimes conversation (and yes, he did talk back to me lol). Dogs can help us when we feel down, sad, angry, upset, (insert any emotion here) because they provide physical comfort in the form of holding them, petting them, having them nestle up alongside you, etc. They can also provide companionship in just physically being near us.
Motivation, Physical Exercise and Accountability: when you have a pet, you are (hopefully) committed to taking care of them. With dogs, this includes needing to walk them and spend time with them. For people who struggle with motivating themselves to get outside and move their bodies, dogs can be super helpful with keeping you accountable in meeting those needs. There’s nothing better (in my opinion) than grabbing your furry friend and heading out for some Vitamin D, fresh air, and movement after a particularly challenging day.
Lessen Symptoms of Anxiety: studies have shown that petting a dog can lower cortisol, a stress hormone. The act of petting a dog can help by grounding us and allowing us to regulate our breathing, slow down our movements, and have a different tactile experience (fur). This can help us to focus on calming down and re-regulating our nervous system when it becomes activated. On the other hand, the social interaction between you and your dog can increase your feel good/happiness hormone Oxytocin (which is the same hormone that bonds mothers to babies!)
Source: hopkinsmedicine.org
Ok so now what? What do I do to see the benefits?
I usually start with a self-care plan that just happens to include your furry friend. This can be a goal of walking once per day, or sitting and doing some deep breathing while your dog lays down next to you (as long as your pet isn’t as hyper as mine and can sit still for a few minutes), or even just petting your dog for 2-3 minutes uninterrupted while focusing on breathing and the tactile sensations that come with petting something soft. Other tips can include spending time socially with your dog and other pet parents to boost social skills and lessen social based anxiety symptoms and trying to incorporate movement of the body at least for 30 minutes daily.
What if I can’t afford a pet right now?
There are so many ways to do this! You don’t need your own dog to get the benefits of community and the joy they bring by being around them. Here are some other ways to participate:
Volunteer at an animal shelter- there are programs at most humane societies that will allow you to help in the shelters, walk the dogs, socialize them, or participate in admin related duties all while being surrounded by the energy the dogs (and other pets) bring!
Join along on a walk with a friend who has a dog – if you are a dog lover but not yet ready to commit to having a furry friend of your own, join along on a group walk with a friend who’s part of a community like TO Dog Walk Club! The more the merrier and you may get to meet some great people (and dogs!)
Collaborate and help out at a community event that has dogs- offer to volunteer in some capacity or reach out and ask how you can support a dog walking club or community.
Does the type of pet matter?
Less than people expect. The research most often cited involves dogs, largely because dogs are easiest to study: they need walking, which builds in exercise and incidental contact with other people. But the mechanisms underneath are not dog-specific. Routine, physical touch, being needed by something, and a reason to come home all work much the same way with a cat, and to a real degree with rabbits, birds and even fish.
What matters more is the fit between the animal and your actual life. A high-energy dog acquired by someone with no capacity to exercise it produces guilt rather than comfort, and guilt is not a mental health benefit. The honest question is not which pet is best for anxiety, but which animal you can look after well on your worst week, not your best one.
When a pet is not the answer
It is worth saying plainly, because most writing on this topic is relentlessly positive. Caring for an animal is a genuine responsibility, and taking one on during a period when you are already struggling to look after yourself can add to the load rather than lift it.
Some situations where it is worth pausing: if your housing is uncertain, since surrendering an animal later is its own grief; if the cost would be a real strain, because veterinary bills arrive without warning and the stress of not affording care is considerable; if you are frequently away; or if you are hoping a pet will resolve something quite specific, such as a relationship difficulty or a depression that has not shifted in months. Animals help with loneliness and routine. They do not treat clinical depression, and expecting that of them sets both of you up to fail.
None of this argues against getting a pet. It argues for getting one at a moment when you can enjoy it rather than only cope with it.
What to do if you already have a pet and it is not helping
This comes up more often than people admit, usually with some shame attached. You have the animal, everyone tells you how good it must be for you, and you mostly feel guilty about not walking it enough.
That is worth bringing into therapy rather than carrying privately. Often the pet is not the problem: the same low energy making the dog walk feel impossible is the thing that needs attention, and the guilt about the dog is a symptom of it rather than a separate failing. Working on the underlying depression or exhaustion usually restores the relationship with the animal as a side effect, which is a gentler route than trying to force yourself into being a better owner first.
About the author
Hi *wave*, my name is Flora and I’ve been a practicing and registered psychotherapist for the greater part of my adult life. I am the founder and owner of Flora Psychotherapy, where we have helped many people grow and heal in a comfortable and trusted environment. I specialize in working with those experiencing anxiety, depression, relationship issues and life transitions, with a focus and passion on the links between nutrition and psychology.
