Having a Pet Can Improve Your Mental Health

Anyone who’s ever snuggled up with their cat at the end of a difficult day, or taken their dog for a long walk to blow off steam after a frustrating work meeting, can attest to the mental health benefits of pets. And there’s more to it than just anecdotal evidence. The impact of pets on mental health is well-documented, showing significant benefits in reducing stress, anxiety, and depression while increasing social connection. From the calming effect of stroking a cat to the mood-boosting power of a dog’s love, pets serve as natural therapists.

Considering adopting a dog or a cat — or maybe fostering animals in need of temporary homes — to help keep you sane in our stressful world? You’ve come to the right place. Read on for more on how pets help your mental health, including statistics and evidence from experts.  

How do pets help with mental health? 

“Pet parenthood can work wonders for one’s mental health,” says psychologist Holly Schiff, Psy.D. “It is well known that pets can provide both mental health and physical health benefits. I have seen this firsthand through my clinical practice as pets have changed my patients’ lives for the better.” 

Heather Hagen, MS, LMFT, and Executive Director of Outpatient Services at Newport Healthcare, agrees. “Animals can help relieve depression, anxiety, and stress, provide companionship and unconditional love, and ease loneliness,” says Hagen. Not only does she hear this directly from clients in her practice, but she also offers research to back it up. “Nearly two-thirds of pet owners say that their animals offer companionship (65 percent), are a true friend (65 percent), and provide unconditional love and support (64 percent). They also said their pets provide a calming presence (62 percent) and help reduce stress and anxiety (62 percent).” 

The effects of animals on a pet parent’s mental health are clear, according to statistics Hagen cites. “Ninety-five percent of pet parents rely on their pet for stress relief,” she says. “Seventy-four percent reported mental health improvements from pet ownership, and 75 percent reported a friend’s or family member’s mental health has improved due to having a pet.”

Emotional support through pets 

If you feel happier after spending time with your pet, it’s not your imagination — it’s science. Our furry little friends really can provide us with emotional support, says Hagen. “Playing with a dog or cat raises our levels of serotonin and dopamine. These are hormones that calm and relax the nervous system,” she explains. “When we smile and laugh at our pet’s cute behavior, that helps stimulate the release of these ‘happiness hormones.’” Here are a couple of reasons why dogs and cats help our mental health.

Unconditional love and acceptance

Your cat doesn’t care if you’re having a bad hair day, and your dog will still play with you even if you’re smelly and sweaty from the gym. One of the benefits of having pets is that they love you even if you’re terrible at telling jokes, if you hog the covers at night, and if you only want to watch reality TV shows. How many of your human friends can you say that about? A pet’s love is complete and unconditional, and being loved that way is good for anyone’s mental health.

Reducing loneliness and isolation

You may have heard that there’s a loneliness epidemic in the United States — the Surgeon General even issued a report on it. Welcoming a pet into your home can help. “Pets provide companionship, which offers solace, eases anxiety, and can help build self-confidence as well as motivation and purpose,” says Schiff. (Wondering if you should get a kitten or a cat? Read this.) 

Physical benefits affecting mental health 

Pets aren’t only good for our mental health because of the love they give us: They also improve our physical health, which in turn benefits our mental well-being. “Having a pet can improve one’s mental health significantly, from both psychological and physiological viewpoints,” says Sham Singh, MD, a psychiatrist at WINIT Clinic who takes a holistic approach to mental health. Here’s how…

Exercise and outdoor activity 

One of the benefits of having a dog is that they require you to get up, get out, and move your body. “Having a dog that needs a lot of physical activity, and therefore requires a person to also participate, can help boost serotonin levels, which can enhance mood and support overall mental well-being,” says Hagen.

“Activities such as walking a dog not only encourage exercise, which increases levels of serotonin and dopamine, but also facilitate social interaction with other pet owners, fostering a sense of community and lessening isolation,” adds Dr. Singh.

Routine and structure 

It’s a well-known fact that having a routine helps people thrive, and having a pet forces you to get into a routine. “The regular and orderly process of feeding, grooming, and playing with a pet infuses a sense of purpose and continuity into the daily routine, which is particularly important for persons experiencing mood disorders or problems in executive functioning,” says Dr. Singh.

Touch and physical connection

Touch is important. Experts even say you need a certain number of hugs a day to be healthy. But if you don’t have anyone around to give you the necessary number of hugs per day, don’t worry: Petting your dog or cat can help fill the void. “The multisensory experience of petting can trigger the parasympathetic nervous system through the feel of fur and the rhythmic breathing of an animal, thus resulting in a calming effect and a reduction in blood pressure,” says Dr. Singh.

Schiff echoes this statement: “Pets provide sensory stress relief, as petting them can lower your blood pressure and quickly help you feel calmer and less stressed.”

Social benefits of pet ownership

People with social anxiety, and those who are isolated, can benefit from pets. “For those suffering from social withdrawal, pets are non-judgmental companions, and thus are perfect for therapeutic environments such as animal-assisted therapy, which has seen great success in reducing symptoms of PTSD and generalized anxiety disorder,” says Dr. Singh.

And this isn’t limited to adults, either. “Children’s mental health can benefit from having a pet, as the bond they feel can provide a sense of comfort and security,” says Schiff. “This not only provides emotional support and companionship, but can help the child cope with emotions such as fear, sadness, or anger. Caring for a pet also teaches children the emotional skill of empathy and compassion.”

Do pets help with anxiety? Stress reduction benefits

How do pets help with anxiety and depression? “The companionship of pets can reduce anxiety and depression by stimulating the secretion of oxytocin, also known as the ‘love hormone,’ which builds attachment and reduces stress levels,” says Dr. Singh. Here’s what else having a pet can do.

Reduce cortisol levels

Cortisol is a hormone that our brains secrete under stress. When you feel threatened, scared, or otherwise at risk, your system is flooded with cortisol. Long-term exposure to this so-called “stress hormone” can contribute to high blood pressure and weight gain, among other undesirable effects. “Interaction with pets can lower levels of the stress hormone, cortisol, and increase the production of oxytocin, a hormone that promotes relaxation,” says Hagen. “This can help reduce feelings of anxiety and depression.”

Improve blood pressure

“Research has shown that just petting an animal can lower blood pressure, regulate breathing, and relax muscle tension,” says Hagen. If you have high blood pressure, getting a cat or a dog and spending plenty of quality time petting them could be just what the doctor ordered — no prescription required. (These are some of the most popular dog breeds, in case you’re looking to adopt.)

Calm your anxiety or depression

If you suffer from anxiety and/or depression, the health benefits of having a pet are indisputable. “Caring for a pet can provide a sense of purpose, routine, and responsibility, which can be helpful for those who struggle with depression or have low motivation,” says Schiff. “Pets also provide benefits for those with PTSD, helping them manage their symptoms.”

Commonly asked questions

How do pets help children’s mental health?

“Pets can play a major role and are valuable in improving children’s overall well-being, including mental health,” says Hagen. “Pets can support emotional development, decrease anxiety and stress, enhance social skills, improve mood, and reduce loneliness. The bond children form with their pets can be a great source of comfort, happiness, and security.”

Do seniors benefit from adopting a senior dog?

“Senior pets can be beneficial for a senior,” says Schiff. “Senior pets usually have lower energy levels and a calmer temperament. Many seniors tend to feel lonely or isolated, and pets provide constant companionship, emotional support, and unconditional love. Having a pet around can also make seniors feel safer, especially if they live alone. Having a pet can provide mental stimulation, and for seniors, the act of taking care of an animal can help maintain cognitive function and even delay the onset of conditions like dementia.”

What’s the best way to pick a pet if you have allergies?

People with allergies can still get the mental health benefits of having a pet. Certain breeds of dogs are (mostly) hypoallergenic, as are some cats.

What if I want to get a pet, but I’m afraid of high vet bills?

Financial stress can counteract the mental health benefits of having a pet. If you want to get a pet to help with anxiety or depression, but you’re afraid they’ll need special care, read about how you may be able to get assistance with high vet bills.

References

“Americans’ Pets Offer Mental Health Support to Their Owners, 1 out of 5 Pet Owners Has an Emotional Support Animal.” www.psychiatry.org, 1 Mar. 2024.

Brooks, Helen Louise, et al. “The Power of Support from Companion Animals for People Living with Mental Health Problems: A Systematic Review and Narrative Synthesis of the Evidence.” BMC Psychiatry, vol. 18, no. 1, 5 Feb. 2018.

Mills, Kim. “The Truth about Cats and Dogs: Pets Are Good for Mental Health of 'Everyday People.'” www.apa.org, 2011.

Montie, Erin. “New Survey: 95% of Pet Parents Rely on Their Pet for Stress Relief.” American Heart Association, 20 June 2022.