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The Mood-Boosting Power

of Pets
Pets come with some powerful mental health benefits.
Here’s how caring for a dog or cat can help you cope with
depression, anxiety, and stress.
How Pets Can Help
You Cope During
COVID-19
(https://www.helpguide
living/how-pets-can-
help-you-cope-during-
coronavirus.htm)

The health benefits of pets Cultivating Happiness

(https://www.helpguide
Most pet owners are clear about the immediate joys that
health/cultivating-
come with sharing their lives with companion animals.
happiness.htm)
However, many of us remain unaware of the physical and
mental health benefits that can also accompany the pleasure

/
of snuggling up to a furry friend. It’s only recently that studies
have begun to scientifically explore the benefits of the human-
animal bond.

Pets have evolved to become acutely attuned to humans and

Building Better Mental
our behavior and emotions. Dogs, for example, are able to Health
understand many of the words we use, but they’re even better (https://www.helpguide
at interpreting our tone of voice, body language, and gestures. health/building-better-
And like any good human friend, a loyal dog will look into your mental-health.htm)
eyes to gauge your emotional state and try to understand
what you’re thinking and feeling (and to work out when the
next walk or treat might be coming, of course).

Pets, especially dogs and cats, can reduce stress, anxiety, and
depression, ease loneliness, encourage exercise and
playfulness, and even improve your cardiovascular health. Coping with Losing a
Caring for an animal can help children grow up more secure Pet
and active. Pets also provide valuable companionship for (https://www.helpguide

older adults. Perhaps most importantly, though, a pet can add with-losing-a-pet.htm)

real joy and unconditional love to your life.

Studies have found that:

• Pet owners are less likely to suffer from depression than
those without pets.

• People with pets have lower blood pressure in stressful

situations than those without pets. One study even found
that when people with borderline hypertension adopted
dogs from a shelter, their blood pressure declined
significantly within five months.

• Playing with a dog or cat can elevate levels of serotonin

and dopamine, which calm and relax.

• Pet owners have lower triglyceride and cholesterol levels

(indicators of heart disease) than those without pets.

• Heart attack patients with pets survive longer than those

without.
/
 Pet owners over age 65 make 30 percent fewer visits to
• their doctors than those without pets.

• While people with pets often experience the greatest

health benefits, a pet doesn’t necessarily have to be a
dog or a cat. Even watching fish in an aquarium can help
reduce muscle tension and lower pulse rate.

One of the reasons for these therapeutic effects is that pets

fulfill the basic human need for touch. Even hardened
criminals in prison show long-term changes in their behavior
after interacting with pets, many of them experiencing mutual
affection for the first time. Stroking, hugging, or otherwise
touching a loving animal can rapidly calm and soothe you
when you’re stressed or anxious. The companionship of a pet
can also ease loneliness, and most dogs are a great stimulus
for healthy exercise, which can substantially boost your mood
and ease depression.

How pets can help you make healthy

lifestyle changes
Adopting healthy lifestyle changes plays an important role in
easing symptoms of depression, anxiety, stress, bipolar
disorder (https://www.helpguide.org/articles/bipolar-
disorder/living-with-bipolar-disorder.htm), and PTSD. Caring
for a pet can help you make healthy lifestyle changes by:

Increasing exercise. Taking a dog for a walk, hike or run are

fun and rewarding ways to fit healthy daily exercise
(https://www.helpguide.org/articles/healthy-living/how-to-
start-exercising-and-stick-to-it.htm) into your schedule.
Studies have shown that dog owners are far more likely to
meet their daily exercise requirements—and exercising every
day is great for the animal as well. It will deepen the
connection between you, eradicate most behavior problems in
dogs, and keep your pet fit and healthy.

/
Providing companionship. Companionship can help prevent
illness and even add years to your life, while isolation and
loneliness can trigger symptoms of depression. Caring for a
live animal can help make you feel needed and wanted, and
take the focus away from your problems, especially if you live
alone. Most dog and cat owners talk to their pets, some even
use them to work through their troubles. And nothing beats
loneliness like coming home to a wagging tail or purring cat.

Helping you meet new people. Pets can be a great social

lubricant for their owners, helping you start and maintain new
friendships (https://www.helpguide.org/articles/relationships-
communication/making-good-friends.htm). Dog owners
frequently stop and talk to each other on walks, hikes, or in a
dog park. Dog owners also meet new people in pet stores,
clubs, and training classes.

Reducing anxiety. The companionship of an animal can offer

comfort, help ease anxiety
(https://www.helpguide.org/articles/anxiety/anxiety-
disorders-and-anxiety-attacks.htm), and build self-confidence
for people anxious about going out into the world. Because
pets live in the moment—they don’t worry about what
happened yesterday or what might happen tomorrow—they
can help you become more mindful and appreciate the joy of
the present.

Adding structure and routine to your day. Many pets,

especially dogs, require a regular feeding and exercise
schedule. Having a consistent routine keeps an animal
balanced and calm—and it can work for you, too. No matter
your mood—depressed, anxious, or stressed—one plaintive
look from your pet and you’ll have to get out of bed to feed,
exercise, and care for them.

Providing sensory stress relief. Touch and movement are two

healthy ways to quickly manage stress
(https://www.helpguide.org/articles/stress/quick-stress-

/
relief.htm). Stroking a dog, cat, or other animal can lower
blood pressure and help you quickly feel calmer and less
stressed.

Get a dog, lose weight

A number of studies have linked owning a dog to
losing weight
(https://www.helpguide.org/articles/diets/how-to-lose-
weight-and-keep-it-off.htm):

• A year-long study at the Wellness Institute at

Northwestern Memorial Hospital, Chicago found
that walking an overweight dog helped both the
animals and their owners shed unwanted
pounds. Researchers found that the dogs
provided support in similar ways to a human
exercise buddy, but with greater consistency and
without any negative influence.

• Another study by the Research Center for Human-

Animal Interaction found that public housing
residents who walked therapy dogs for up to 20
minutes five days a week lost an average of 14.4
pounds in a year, without changing their diets.

• A third study, conducted by dog food

manufacturer Mars Petcare, found that people
with a dog walked 30 minutes more per week
than they did before owning a dog.

The health benefits of pets for older

adults
As well as providing vital companionship, owning a pet can
play an important role in healthy aging
(https://www.helpguide.org/articles/alzheimers-dementia-
/
aging/staying-healthy-as-you-age.htm) by helping you to:

Find meaning and joy in life. As you age, you’ll lose things that
previously occupied your time and gave your life purpose. You
may retire from your career or your children may move far
away. Caring for a pet can bring pleasure and help boost your
morale, optimism, and sense of self-worth. Choosing to adopt
a pet from a shelter, especially an older pet, can add to your
sense of fulfillment, knowing that you’ve provided a home to a
pet that may otherwise have been euthanized.

Stay connected. Maintaining a social network isn’t always

easy as you grow older. Retirement, illness, death, and
relocation can take away close friends and family members.
And making new friends can get harder. Pets, especially dogs,
are a great way for older adults to spark up conversations and
meet new people.

Boost your vitality. You can overcome many of the physical

challenges associated with aging by taking good care of
yourself. Dogs and cats encourage playfulness, laughter, and
exercise, which can help boost your immune system and
increase your energy.

How pets help adults with Alzheimerʼs

disease or dementia
As part of the disease, Alzheimer’s patients may
exhibit a variety of behavioral problems
(https://www.helpguide.org/articles/alzheimers-
dementia-aging/alzheimers-behavior-
management.htm), many related to an inability to deal
with stress.

• Research at the University of California at Davis

concluded that Alzheimer’s patients suffer less
stress and have fewer anxious outbursts if there
is a dog or cat in the home.

/
 Pets can provide a source of positive, nonverbal
• communication. The playful interaction and
gentle touch from a well-trained, docile animal
can help soothe an Alzheimer’s patient and
decrease aggressive behavior.

• In many cases a patient’s problem behavior is a

reaction to the stressed response of the primary
caretaker. Pets can help ease the stress of
caregivers. Cats or caged animals may be more
suitable than dogs, which generally require more
care and can add to the burden of someone
who’s already looking after an Alzheimer’s
patient.

The health benefits for children

Not only do children who grow up with pets have less risk of
allergies and asthma, many also learn responsibility,
compassion, and empathy from having a dog or cat.

• Unlike parents or teachers, pets are never critical and

don’t give orders. They are always loving and their mere
presence at home can help provide a sense of security in
children. Having an ever-present pet can help ease
separation anxiety in children when mom and dad aren’t
around.

• Having the love and companionship of a pet can make a

child feel important and help them develop a positive
self-image.

• Kids who are emotionally attached to their pets are

better able to build relationships with other people.

• Studies have also shown that pets can help calm

hyperactive or overly aggressive kids. Of course, both the

/
 animal and the child need to be trained to behave
appropriately with each other.

Children and adults alike can benefit from playing with pets,
which can provide a source of calmness and relaxation, as
well as a source of stimulation for the brain and body. Playing
with a pet can even be a doorway to learning for a child. It can
stimulate a child’s imagination and curiosity. The rewards of
training a dog to perform a new trick, for example, can teach
kids the importance of perseverance. Caring for a furry friend
can also offer another benefit to a child: immense joy.

Children with learning disorders and

other challenges
Some children with autism or other learning difficulties
(https://www.helpguide.org/home-pages/learning-
disabilities.htm) are better able to interact with pets
than people. Autistic children often rely on nonverbal
cues to communicate, just as animals do. And learning
to first connect with a pet may even help an autistic
child in their interactions with people.

• Pets can help children with learning disabilities

learn how to regulate stress and calm
themselves, making them better equipped to
overcome the challenges of their disorder.

• Playing and exercising with a dog or cat can help

a child with learning disorders stay alert and
attentive throughout the day. It can also be a
great antidote to stress and frustration caused by
the learning disability.

Owning a pet is a major commitment

/
A pet is not a miracle cure for mental illness. Owning a pet is
beneficial and comforting only for those who love and
appreciate domestic animals and have the time and money to
keep a pet happy and healthy. If you’re simply not an “animal
person,” pet ownership is not going to provide you with any
health benefits or improve your life.

Even if you love animals, it’s important to understand

everything that caring for a pet entails. Owning a pet is a
commitment that will last through the animal’s lifetime,
perhaps 10 or 15 years in the case of dogs. And at the end of
that commitment, you’ll face the grief and mourning that
comes with losing a beloved companion.

Other drawbacks to owning a pet are:

Pets cost money. Food bills, veterinary care, licenses,

grooming costs, toys, bedding, boarding fees, and other
maintenance expenses can mount up. If you’re unemployed or
elderly, on a limited fixed income, it may be a struggle to cope
with the expense of pet ownership.

Pets require time and attention. As any dog owner will tell
you, there’s nothing therapeutic about coming home to a dog
that has been locked up in the house on his own all day long.
Dogs need daily exercise to stay calm and well-balanced; most
other pets require at least daily care and attention.

Owning a pet can curb some of your social activity. A dog can
only be left alone for a limited time. By training your dog, you’ll
be able to take him with you to visit friends, run errands, or sit
outside a coffee shop, for example, but you won’t be able to
leave for a spur of the moment weekend away without
arranging care for your pet first.

Pets can be destructive. Any pet can have an occasional

accident at home. Some cats may be prone to shredding
upholstery, some dogs to chewing shoes. While training can

/
help eradicate negative, destructive behavior, they remain
common in animals left alone without exercise or stimulation
for long periods of time.

Pets require responsibility. Most dogs, regardless of size and

breed, are capable of inflicting injury on people if not handled
responsibly by their owners. Even cats can scratch or bite. Pet
owners need to be alert to any danger, especially around
children.

Pets carry health risks for some people. While there are some
diseases that can be transmitted from cats and dogs to their
human handlers, allergies are the most common health risk of
pet ownership. If you or a family member has been diagnosed
with a pet allergy, carefully consider whether you can live with
the symptoms before committing to pet ownership. Also
consider that some friends or relatives with allergies may no
longer be able to visit your home if you have a pet.

How to find the perfect pet

If you’ve decided that owning a pet is right for you,
congratulations: you’re about to open your life to a unique and
rewarding relationship. While people who have pets tend to be
happier, more independent, and feel more secure than those
without pets, it’s important to select the type of pet that best
suits your needs and lifestyle.

Talk to other members of your household and agree on the

qualities you want in a pet and those that you’d prefer to avoid.
In the case of dogs, man’s best friend comes in countless
breeds or mix of breeds, each offering a different blend of
personality traits:

• Do you want an active dog or one that doesn’t need a lot

of exercise?

• Who will look after the dog? Will your children really
follow through on their promises?

/
 How much time will the dog spend alone each day? Do
• you intend to hire a dog walker or take the animal to
daycare?

• How big is your living space? Do you have enough room

for a large breed?

• Do you live with young children or someone frail or

disabled who would do better with a gentle breed?

• How much shedding can you tolerate?

• Do you want a puppy that needs training and

housebreaking or a full-grown dog that is already
trained?

Purebred vs. mixed breed dogs

If you have a specific breed of dog in mind, you can look for a
rescue group that caters to that breed or seek out a reputable
breeder. Ask for a referral from other dog owners, a
veterinarian, or a local breed club or rescue group, but
remember: a reputable breeder will always want to meet you
before selling you a dog to ensure that you’ll be a suitable,
responsible owner.

Of course, you can also find purebred dogs in shelters—where

they’ll cost substantially less than from a breeder—as well as
many different types of mixed breed dogs. Mixed breed dogs
usually have fewer health problems than their purebred
cousins, often have better dispositions, and tend to adapt
more easily to a new home. With a purebred, though, it’s easier
to know what to expect in regards to size, behavior and health
—you’d need to know the different mix of breeds to determine
the same of a mutt. Of course, the breed or mix of breeds
doesn’t solely determine the character of a dog—much of that
is up to you and the kind of home and training you provide for
your pet.

Shelter and rescue animals

/
Whether mixed breed or a purebred, dogs and cats adopted
from a shelter or rescue group make excellent pets. For the
most part, a pet ends up in a shelter through no fault of his
own. His owner may have died or moved to a place that
doesn’t allow pets, or the pet may have simply been
abandoned by irresponsible owners who bought him on a
whim and later discovered that they were unable or unwilling
to care for him properly. If any shelter or rescue animal
exhibits aggressive behavior, he is typically euthanized rather
than offered for adoption.

Rescue groups try to find suitable homes for unwanted or

abandoned dogs and cats, many taken from shelters where
they would otherwise have been euthanized. Volunteers
usually take care of the animals until they can find a
permanent home. This means that rescuers are often very
familiar with a pet’s personality and can help advise you on
whether the pet would make a good match for your needs. By
adopting an animal from a shelter or rescue organization,
you’ll not only be giving a home to a deserving pet, but you’ll
also likely be saving an animal’s life.

Avoid puppies sold in pet stores or online

Pet stores that care about puppies don’t sell them.
That’s because the majority of pet stores that sell
puppies carry dogs from cruel and inhumane puppy
mills. Puppy mills are like dog-making factories where
the mother dogs spend their entire lives in cramped
cages or kennels with little or no personal attention or
quality of life. When the mother and father dogs can
no longer breed, they are discarded or killed.
Consumers who purchase puppies from pet stores or
over the Internet without seeing a breeder’s home
firsthand are often unknowingly supporting this cruel
industry.

/
 Help stop this cycle of cruelty simply by choosing to
adopt your next pet from a shelter or rescue group, or
by purchasing a dog only from a responsible breeder
who will show you where your puppy was born and
raised.

Source: The Humane Society of the United States

Alternatives to pet ownership

If you don’t have the time, money, or stamina to own a pet full-
time, there are still ways you can experience the health
benefits of being around animals. Even short periods spent
with a dog or cat can benefit both you and the animal.

You can ask to walk a neighbor’s dog, for example,

or volunteer (https://www.helpguide.org/articles/healthy-
living/volunteering-and-its-surprising-benefits.htm) at an
animal shelter. Most animal shelters or rescue groups
welcome volunteers to help care for homeless pets or assist
at adoption events. You’ll not only be helping yourself, but also
helping to socialize and exercise the animals, making them
more adoptable.

Some animal shelters and rescue groups offer pet “rental”

programs. Dogs and cats that are available for adoption can
be rented out for walks or play dates. You can also foster an
animal temporarily until a permanent home is found for him,
or to decide if the animal is right for you.

A variety of different organizations offer specially trained

therapy dogs and cats to visit children’s hospitals, assisted
living facilities, nursing homes, hospice programs, shelters,
and schools. During these visits, people are invited to pet and
stroke the animals, which can improve mood and reduce
stress and anxiety.

/
 Get more help
Authors: Lawrence Robinson and Jeanne Segal, Ph.D. Last
updated: October 2019.

 Print PDF (/articles/mental-health/mood-boosting-power-

of-dogs.htm?pdf=13512)

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