Dogs & your mental health

A 2015 study in Japan found that when dogs and owners gazed at each other for a long time, levels of oxytocin, a hormone linked to bonding, rose in both. This did not happen with wolves raised by people.

Other scientists have pointed out limits in the study, and say more research is needed. But it fits what many owners feel: that quiet moments with a dog can feel deeply connecting.

A Harvard Health article quotes a doctor describing dog care as a two-way street: you care for the dog, and the dog cares for you.

In research on people living with mental health conditions, owners said the daily care their pets needed gave them structure, purpose and hope.

People in research described their pets as giving comfort, affection and acceptance without judgment. Some said they could confide in their pet when it was hard to talk to people.

Petting a dog has been linked to lower stress hormones, and time with animals to lower blood pressure.

In a 2019 Australian study of 71 people, those who got a dog felt less lonely within three months, and still did at eight months, compared with people who didn’t. There were some signs of less negative mood too.

Getting a dog did not change overall psychological distress in this study. The researchers said larger trials are needed.

A 2019 review of 10 studies with about 3.8 million people found dog ownership was linked to a 24% lower risk of death from any cause. The link was stronger in people who had already had a heart attack.

The authors noted their analysis did not account for other differences, like fitness or lifestyle. The American Heart Association has said people should not get a pet mainly to lower heart risk.

A 2025 review of 21 studies found no clear link between dog ownership and depression risk, either up or down.

A 2018 review found people with mental health conditions mostly told positive stories about their pets, but the number-based results were mixed.

Keep in mind

• A dog is not a treatment for depression, anxiety or any health condition
• Dogs bring costs, work and worry as well as joy
• The best fit depends on your time, energy, home and money
• Trained service dogs are a different thing from pet dogs

Try it

1. Leave your phone in your pocket for the first five minutes.
2. Notice your feet on the ground and your breathing.
3. Watch what your dog notices: smells, sounds, other dogs.
4. Name three things you can see, two you can hear, and one you can smell.
5. Let your dog sniff for a while. Slowing down helps you too.

Pets need care at the same times every day. People in research said this structure helped them, especially when their mood was low.

Daily anchors

• A morning walk, even a short one
• Breakfast for both of you
• An afternoon play or training session
• A last walk before bed

Gentle options

• A five-minute sniff walk around the block
• A puzzle feeder or scattering food in the yard for your dog to find
• Sitting outside together in the sun
• Asking a friend or dog walker to cover one walk

If balance is a worry, a strong or lively dog can be a fall risk. A calm dog, a short flat route and a well-fitted harness can help.

Larger dogs need more exercise. Think about this before choosing a dog.

Walks and dog parks give you chances to chat with neighbors and other dog owners. In research, owners said their animals helped them start conversations and build friendships.

Conversation starters

• “What’s your dog’s name?”
• “How old is she?”
• “Do you know any good walking spots around here?”

Walking the same route at the same time often means seeing the same people and dogs. Over time, a nod can become a chat, and a chat can become a friendship.

If you feel anxious around people, a dog can give you something to focus on. You can start with a smile or a quick “hi” and build from there.

Ideas

• Dog-sit for a friend
• Visit a dog park and chat with owners
• Volunteer at a shelter
• Walk a friend’s or neighbor’s dog

Signs

• Mouth open and loose
• Ears in their natural position
• Weight spread evenly on all four paws
• Tail wagging
• Rear end up and front down, inviting play

Signs

• Low body and head
• Turning the head away or avoiding eye contact
• Tail tucked and ears pulled back
• Yawning, licking lips or raising a front paw

A worried dog is telling you it doesn’t want you to come closer. Give it space.

Signs

• Stiff body leaning forward
• Raised hair and a stiff, raised tail
• Staring
• Wrinkled nose, lips drawn back, teeth showing
• Growling or snarling

Dogs show stress in small ways before it becomes big. People do too: tight shoulders, a short temper, wanting to hide.

Young children should never play with a dog without an adult watching, including the family’s own pet. Pediatricians add that many bites happen during playful roughhousing.

Simple rules for children

• Always ask the owner before petting a dog
• Don’t put your face close to a dog’s face
• Stand still and let the dog sniff you first

Even a healthy-looking dog can carry germs. Wash hands with soap and running water after handling dogs, their food, bowls or poop, and before eating.

Take a new dog or puppy to the vet within a few days to a week of bringing it home. Keep rabies vaccines up to date.

Nearly 1 in 5 people bitten by a dog needs medical attention. Wash the wound with soap and warm water right away, and contact a health care provider if you are worried about it.

Pediatricians say an older animal is often a good choice, and that puppies may nip out of sheer friskiness. The same can be true for anyone with limited time, energy or mobility.

Ask yourself

• How much exercise can I give on my worst week, not my best?
• Do I have space for a big dog?
• Who will walk the dog if I’m sick or away?

About 2.8 million dogs entered U.S. shelters and rescues in 2025, and about 2 million were adopted.

Shelter staff can often tell you about a dog’s personality and energy level, which helps you find a good match.

The ASPCA estimated (using 2021 figures) that a dog costs about $3,221 in its first year and about $1,391 a year after that. Costs vary by place and have likely risen since.

Dogs also need vaccines, check-ups, flea and tick prevention, grooming and often training.

If you can’t commit to a dog right now, you can still walk a friend’s dog, dog-sit, volunteer at a shelter or visit a dog park.

A change in behavior can be a sign that something is wrong. The RSPCA advises speaking to your vet first. They may refer you to a qualified animal behaviorist.

Things that may help

• A vet check to rule out pain or illness
• Reward-based training classes
• A qualified behaviorist for serious problems
• Support from others who have been through it

A study of 238 dog and cat owners found that people caring for a pet with a long-term or terminal illness had more stress, more signs of anxiety and depression, and lower quality of life than owners of healthy pets.

Ideas

• Ask your vet for a clear care plan
• Share tasks with family or friends
• Take short breaks
• Talk about how you are feeling

About 30% of animals entering U.S. shelters are surrendered by their owners. Life changes, like moving, illness or money troubles, can make keeping a dog impossible.

Contact a local shelter or rescue for advice. Choosing what is best for your dog, even when it hurts, is an act of love.

Nobody is a perfect dog owner. If you miss a walk or snap at your dog, take a breath, offer a kind word, and try again tomorrow.

Some neighborhoods have dog walking groups or meetups. Walking with others can make walks more fun and help you keep the habit.

Ideas

• Invite a neighbor and their dog on your walk
• Join a local dog walking meetup
• Start a weekend walk with friends

Volunteering at a shelter can give you routine, purpose and new friends, without the full commitment of owning a dog.

Ideas

• Swap dog-sitting with a friend
• Offer to walk an older neighbor’s dog
• Share a trusted dog walker with neighbors

Ways to help

• Ask about their dog by name
• Offer to walk the dog when they’re unwell
• Don’t say “it’s just a dog” if their dog dies
• Check in when their dog is sick

About half of U.S. pet owners say their pet is as much a part of the family as a human member.

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 dog’s behavior changes, speak to your vet first. They can check for health problems and may refer you to an animal behaviorist.

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