Anyone who’s ever woken up to an enthusiastic tail wagging by the bed or found comfort in a gentle paw on their lap knows that dogs have an incredible ability to lift our spirits and positively impact our mental health.
After a long day at work, there’s nothing like coming home to a friendly face. Especially one who doesn’t offer well-meaning advice or ask a bunch of questions and is simply happy to curl up on the couch with you.
But beyond the warm and fuzzy feelings, researchers have found that dogs can actually help us manage stress and anxiety.
So can dogs really affect our mental health? Let’s dive in.
Dogs impact on your mental health
“Dogs are the antidote to reality TV and social media. In front of a dog, you can just be. They don’t care if you’ve got makeup on or if you’re in a bad mood. They are the only ones who never offer solutions. And yet are incredibly helpful in their non-judgmental way of being,” explains author and trauma counsellor, Angelika von Sanden.
In her book Sit, Stay, Grow: How Dogs Can Help You Worry Less and Walk Into a Better Future, she explores how mindful interactions with our canine companions can transform our mental well-being.
“Working as a social worker and therapist for decades, I not only heard stories of heartbreaking pain but also about the many times dogs were named as the purpose to keep going, the shoulder to cry on, and the one steady and non-judgemental being in people’s life.”
Based on principles of acceptance and commitment therapy (ACT), the idea is that daily walks, playtime, and even just observing our pets can help us overcome negativity, find joy, and live more meaningful lives.
The key, Angelika says, is treating ourselves with the same kindness we extend to our animals.
“What if you treated yourself the same way you treat your dog?” she asks. “If you notice you talk to your dog worse than you talk to yourself, go to your dog and apologise! But usually, it’s the other way around. We treat our dogs with so much more love and patience than we give ourselves.”
What does the science say about dogs’ impact on mental health?
Research has long shown that being around dogs can lower cortisol levels, increase oxytocin, and even lower blood pressure. A study published in the journal PLoS One found that just patting a dog can activate brain regions associated with social bonding and relaxation.
But Angelika takes it a step further. She believes that by engaging with our dogs in a more intentional way — paying attention to their curiosity, joy, and resilience — we can learn valuable lessons about navigating our own lives.
“When you walk, your dog shows you how to be in the present moment, and you can follow your dog’s lead in this regard,” she says. “A dog is an amazing example and teacher to help us be in the present moment.”
And she’s right. While you might be on your phone checking work emails as you mindlessly throw a ball, your dog is fully absorbed in the moment, ready to fetch and run back.
Overcoming your ‘inner schweinehund’
One of the biggest barriers to personal growth, according to Angelika, is what Germans call the ‘schweinehund’ or ‘pig dog’. This is that little inner voice that urges us to stay in our comfort zones, avoid discomfort, and resist change.
“If you don’t embrace discomfort, you are missing out on a lot,” she explains. “An example in the book is a poodle who refuses to step on the sand every time its owner takes it to the beach. By not embracing discomfort, it misses out on play. And that’s the same with us.”
Our dogs, however, generally don’t let hesitation hold them back. They dive into a muddy puddle with reckless abandon. They greet every stranger with boundless enthusiasm. Dogs embrace life fully.
“If you’re lonely and you don’t embrace the discomfort of going to a social gathering, for example, it’s going to be harder to meet new people, so sometimes we need to be uncomfortable.”
Walking your way to mindfulness
Daily walks aren’t just good for physical exercise — they’re a powerful mindfulness tool. Instead of scrolling your phone while your pup sniffs around, Angelika suggests using this time for what she calls ‘taking a thought for a walk.’
Each chapter of Sit, Stay, Grow includes a short exercise to help shift perspective. This includes focusing on gratitude, reframing negative thoughts, or being present in the moment.
“Walk deliberately with your dog. Stop when they stop and try to either see something new or something you’ve seen a million times before. It could be a tree, but whatever it is, look at it with purpose and breathe completely in and out for a minute or so. You’ll feel much more connected and calm afterwards.”
The power of presence
In a world where we’re constantly distracted, dogs remind us to slow down. They don’t dwell on the past or worry about the future — they live in the now. Angelika’s own dog, Amigo (a rescue kelpie cross whose name means ‘friend’ in Spanish), taught her the value of simply being, regardless of past traumas. Whether lying in the sun, chasing a ball, or greeting the morning with a stretch, he embodied the kind of presence we could all benefit from.
“He came to us really traumatised, and yet he learned to trust and to enjoy life. Even when he was triggered, he was the gentlest dog, and he never lashed out or was aggressive,” she explains.
“If we can hold ourselves, with all the trauma we’ve been through and care for ourselves when we’re triggered instead of lashing out, I think it is one of the most beautiful things we can do as humans.”
More than just pets
At the heart of her message is this: dogs don’t just provide companionship; they offer a roadmap to a more fulfilling life. By observing their playful curiosity, unwavering loyalty, and ability to move through the world with ease, we can learn to worry less, embrace change, and find joy in the small things.
So next time you’re feeling overwhelmed, put your phone down, take a deep breath, and watch how your dog navigates the world. You never know what you might discover.
Sit, Stay, Grow: How Dogs Can Help You Worry Less and Walk Into a Better Future by Angelika von Sanden is out March 4, 2025.
