Cats & your mental health

On hard days, people can feel too tired for conversation. A cat curled up nearby can offer company without any pressure to explain yourself.

People in research studies described pets as a source of comfort and acceptance, and as someone they could confide in.

Owners in research said the daily care their pets needed gave their days shape, and gave them purpose and a sense of being needed.

Like dogs, cats need daily attention and care. Pediatricians list this among the things to think about before choosing any pet.

Small anchors

• A five-minute play session after work
• Breakfast for both of you at the same time
• Scooping the litter box before bed

Animal charities advise letting a cat start contact, and watching whether it rubs against your hand. When a cat seeks you out and follows you for more, it is usually relaxed and enjoying your company.

Many people find this deeply comforting, especially if they have felt unwanted or overlooked by people.

NIH researchers report that interacting with animals has been linked to lower cortisol and lower blood pressure. They also say the research is still young, and results are mixed.

A 2018 review of 17 studies found that people living with mental health conditions mostly described their pets in positive terms. But the number-based studies were mixed: some showed benefits, some harms, and some no effect.

A 2025 review pooled 21 studies with about 159,000 people. Overall, owning a pet was not linked to depression either way. Owning a cat was linked to a very small rise in depression risk, while dog ownership showed no clear link.

In a small trial with 11 families of autistic children, families adopted a shelter cat chosen for a calm temperament. After adoption, children showed more empathy and less separation anxiety, and families reported strong bonds with their cats.

The researchers called their findings preliminary. Larger studies are needed before anyone can say how much cats help.

A 2020 study found that cats slow-blinked back more often when their owners slow-blinked at them. Cats were also more likely to approach a stranger who had slow-blinked at them than one with a neutral face.

The researchers suggest the slow blink may be a way of sharing positive feelings between cats and people.

Scientists say there is no single answer for how a pet helps with a specific problem. A cat is not a treatment for depression, anxiety or any health condition.

Keep in mind

• Cats bring costs, work and worry as well as comfort
• Every cat and every person is different
• Losing a cat hurts, and that grief is real
• Professional help still matters when you are struggling

Signs a cat feels at ease

• A loose, relaxed body
• An upright but loose tail, a sign of a relaxed and confident cat
• Ears upright and facing forward
• Rolling onto its back while relaxed
• Slow blinks at you, often a friendly greeting

A relaxed cat that seeks out your strokes, and follows you if you stop, is usually enjoying the contact.

Signs a cat feels stressed or afraid

• Ears flattened against the head
• An upright, tense tail with puffed fur, a sign of fear
• Moving away or hiding

Early signs to stop stroking

• A sudden burst of grooming
• Ears rotating
• Licking its nose
• Moving away
• Shaking its head
• Tensing up

Growling, hissing, swiping or biting are clear requests to stop or change what you are doing. Your cat isn’t being “mean”. It is communicating.

A slow blink is a series of half-blinks that ends with the eyes narrowed or closed for a moment. In research, cats slow-blinked back when people slow-blinked at them, and were more likely to come closer afterwards.

Try it

1. Sit a little way from your cat, in a calm moment.
2. Soften your face and look toward your cat with relaxed eyes.
3. Narrow your eyes slowly, as if smiling with them, and close them for a second or two.
4. Open them slowly and look slightly away.
5. Wait and see if your cat blinks back.

Battersea, a large animal charity, uses a traffic-light guide. Green: cheeks, head and chin. Amber (depends on the cat): upper body, front chest and tail. Red: the tummy and base of the tail, which most cats don’t like stroked.

Ideas

• Sit near your cat while it sleeps and watch its breathing
• Play gently with a wand toy and notice only the movement
• Watch your cat at the window and wonder what it sees
• Brush your cat if it enjoys it, and notice the rhythm

Cats differ a lot in how much touch they like, from a quick fuss to hours. Respecting your cat’s choice builds trust over time.

If you feel panicky, focusing on a calm animal can help some people slow down. But your cat may not always be nearby or in the mood, so it helps to know a few skills you can use anywhere.

With cats, you offer your hand and see whether the cat rubs against it. If it doesn’t, it might not want to be touched right now.

With people

• “Would a hug help?”
• “Do you want to talk about it, or just sit together?”
• “Is now a good time?”

Battersea suggests pausing after about three seconds of stroking to see if the cat asks for more.

With people, a quick check-in (“Still okay?”) shows care. It also helps you notice small signals before someone feels overwhelmed.

A cat that has had enough simply moves away. It doesn’t apologize or over-explain. Saying “I need a break now” is a healthy boundary, not a rejection.

In research, cats were more likely to approach a stranger who offered slow blinks than one with a neutral face. Small, gentle, consistent signals helped.

People who have been hurt may also need slow, steady kindness before they feel safe. Pressure rarely helps. Patience often does.

On your hardest days

• Fresh water
• Food at the usual times
• Scoop the litter box (the CDC advises changing it daily)
• A quiet check that your cat is eating and acting normally

Ideas

• A water fountain or several water bowls around the home
• Food and litter bought in bulk, or on a delivery schedule
• A litter scoop and bags kept right by the box
• A written list for anyone who might step in

Keep litter boxes away from food preparation areas, and wash your hands after cleaning them.

You don’t need an hour. A few minutes with a wand toy or a crumpled paper ball can be enough to get you moving and smiling.

Avoid rough play with your hands, especially with kittens. The CDC says it can make cats defensive and lead to more bites and scratches later.

Think about who could step in if you are unwell, in hospital, or just need a break: a friend, neighbor, family member or pet sitter. Share a key and a short care list.

Tips

• Always supervise young children around cats
• Let the cat come to the child, not the other way round
• Teach children to stroke the cheeks and head, not the tummy or tail
• Give the cat high places and hiding spots children can’t reach

Young children can have trouble telling an animal from a toy, so an adult is always responsible for safety.

Cats can shed a germ called Toxoplasma in their poop. The CDC advises pregnant people and people with weakened immune systems to avoid cleaning litter boxes if possible.

If no one else can do it, wear disposable gloves and wash your hands well afterwards. Changing the box daily also helps.

Cats can carry germs even when they look healthy and clean. Wash any bite or scratch with warm, soapy water straight away.

Get medical care if

• It has been more than 5 years since your last tetanus shot
• The wound is serious
• The wound becomes red, painful, warm or swollen
• You don’t know if the cat is vaccinated against rabies

Wash hands with soap and running water

• After cleaning the litter box
• After handling cat food, bowls or supplies
• After gardening
• Before eating or drinking

Adults should supervise handwashing for children under 5.

Researchers borrowed the idea of “caregiver burden” from studies of people who care for sick relatives. Higher burden was linked to poorer wellbeing for owners.

Things that can help

• Ask your vet for a simple written care plan
• Ask someone to share tasks like giving care or vet trips
• Take short breaks without guilt
• Talk to someone who understands, like a friend who has been there

The ASPCA estimated (using 2021 figures) that a cat costs about $1,904 in its first year and about $1,149 a year after that. Prices vary by place and have likely risen since.

Ideas

• Ask your vet about payment plans or lower-cost options
• Look for low-cost vet clinics run by shelters or charities near you
• Set aside a little each month for surprise bills
• Ask local shelters about pet food banks

Life changes, like moving, illness or money troubles, can make it impossible to keep a pet. About 30% of animals entering U.S. shelters were surrendered by their owners.

If you need to rehome your cat, contact a local shelter or rescue to ask about options. Making a hard choice for your cat’s wellbeing does not make you a bad person.

If you, or someone you love, has more cats than they can care for, it can feel overwhelming and lonely. Help is possible, and it starts without judgment.

Fostering means caring for a cat at home for a while until it is adopted. It can be a way to enjoy cat company without a lifelong commitment, and to see how pet care fits your life.

Ask your local shelter what fostering involves, what support they offer, and what they need most.

Volunteering gives you routine, purpose and new friends who also love animals. Many shelters need help with cleaning, feeding, socializing shy cats and taking photos for adoption listings.

A cat-sitting swap with a neighbor means you both have backup for trips, hospital stays or hard weeks. It can also be the start of a friendship.

Ideas

• Share spare keys and care notes
• Agree on how you’ll check in
• Offer to feed an older neighbor’s cat when they’re unwell

Ways to help

• Ask about their cat by name
• Offer practical help when their cat is sick
• Don’t say “it’s just a cat” if their cat dies
• Check in on anniversaries of a loss

Most U.S. pet owners see their pets as part of the family, so the bond, and any loss, can be deep.

You can call or text 988 to reach the Suicide & Crisis Lifeline, free and 24/7. You can also text HOME to 741741 to reach Crisis Text Line.

findahelpline.com lists free, confidential helplines by country. If someone is in immediate danger, call your local emergency number.

If your cat starts hiding much more, stops eating, or changes how it behaves, talk to your vet. Take a new cat to the vet within a few days to a week of bringing it home.

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