Can Dogs Improve Your Mental Health? Here's What Research (and My Life) Says

My dogs make me crazy, but also keep me sane.

I’ve been trying hard to be a responsible, organized adult this week — the kind who plans things in advance and sticks to the plan. When I sat down to map out my week and realized that today is both World Mental Health Day and my regular hiking day (aka my sanity-restorer) with the dogs, it felt like fate.

Such perfect synergy had to make for a good blog post, right?

World Mental Health Day: A Reminder to Check In

World Mental Health Day is a reminder to pause, check in with ourselves, and reach out to those we care about. For those of us who live life in the company of dogs, that check-in often comes with a wagging tail, a wet nose, or a set of soulful eyes staring us down until we smile.

Our dogs aren’t just pets — they’re companions, stress-busters, and loyal commiserators. Whether it’s a wag of the tail after a long day, a snuggle on the couch, or goofy antics that make you laugh, dogs have a way of lifting our spirits. And it’s not just intuition — science backs it up.

It’s Biology, Baby

Spending time with dogs can do some pretty amazing things for our bodies. Research shows that interacting with dogs can:

• Lower blood pressure and heart rate

• Increase oxytocin (the “feel-good” hormone)

• Decrease cortisol (the stress hormone)

  
  

That calming feeling you get when you come home after a stressful day and are greeted by a wildly wagging tail? That’s biology at work. It’s comforting to know that science supports what dog people have always known — being around our pups just makes us feel better.

It’s Also Psychological

Frequent interactions with dogs are linked to long-term mental health benefits, including reduced anxiety and depression. For some people, therapy or service dogs are truly life-changing — offering structure, comfort, and unconditional love.

I can’t speak for the scientists, but I can say this: I don’t know whether dogs are a coping mechanism, a source of love, or just really good at distracting us from our own thoughts — but my life is undeniably better when they’re around.

And Then There’s the Social Side

Dogs help us connect — sometimes in ways humans can’t.

Studies show that people with dogs report less loneliness, and I can vouch for that. I lived alone for years, including through the height of the COVID lockdowns. I’m introverted enough that I usually enjoy quiet time, but those months pushed my limits. Having two dogs kept me grounded.

Sure, I might’ve talked to them a little too much (it’s fine — they’re great listeners), but walking them got me outside. I saw neighbors, exchanged waves, and had real, in-person conversations when the world felt very small.

Even now, dogs are like conversation “easy buttons.” They bridge gaps, soften awkwardness, and remind us that connection doesn’t always have to start with words. Sometimes, it starts with a sniff and a wag.

Daily Mental Health Boosters, Courtesy of Dogs

Looking for ways to boost your mood and make your dog’s day? Try these.

• Morning walks: Fresh air, movement, and a happy pup to start your day.

• Playtime breaks: A mental reset disguised as fetch or tug-of-war.

• Mindful moments: Sitting quietly with your dog can be a meditation in itself.

• Socialize: Getting outside with your dog helps you feel more connected to the world.

• Take responsibility: Caring for a pet gives us a sense of purpose — something to nurture and protect — that we can build on in other areas of our lives.

• Explore the world: Dogs love adventure. Use that as an excuse to try new trails or parks.

• Build healthy routines: Dogs thrive on consistency — and they’ll happily drag you into better habits.

• Practice gratitude: No matter what else is going on, dogs give us countless reasons to smile.

  
  

A Little Gratitude Goes a Long Way

This World Mental Health Day, take a moment to appreciate your four-legged friends — the comfort, laughter, and love they bring every single day. Whether you’re struggling, thriving, or somewhere in between, it’s okay to pause, breathe, and lean on the companions who make life a little brighter.

Further Reading:

If you’d like to dive deeper into the science behind dogs and mental health, here are two great sources:

Dogs Supporting Human Health and Well-Being: A Biopsychological Approach (Frontiers in Veterinary Science)

Health Benefits of Pets (UC Davis Health Blog)

Finding Joy in the Everyday

Mental health is built on small moments — laughter, routine, and joy. Sometimes that means curling up with your dog and a cup of coffee, or smiling at the ridiculous way they sleep.

If you want a daily reminder of that happiness, consider capturing your pup’s personality with keepsakes, mugs, or artwork. My personal favorite right now is our Summer Vibes Collection — the bright, sunny designs feel like a little dose of serotonin all year long.