Hug a Dog, Pet a Cat: How Animals Help Us Feel Better
Animals help to relax and boost mental health. Numerous studies show consistent positive outcomes after people’s contact with animals and animal-assisted therapy (AAT). Those results were observed in people of various groups, like depression, PTSD, dementia, anxiety, and more (Pandey et al., 2024). Interestingly, interaction with animals improves not only mental but also physical health. It lowers blood pressure and heart rate, decreases stress hormone levels, and enhances general well-being (Odendaal & Meintjes, 2003). It may be explained by the oxytocin hormone release while interacting with animals. Oxytocin helps to relax and enhance mood. Research shows that after 5-24 minutes of interaction with the dog, oxytocin level increased and cortisol level decreased (Odendaal & Meintjes, 2003). Over time, stress reduction can lead to better mental health and resilience. Every type of communication with an animal, like playing with a dog, petting a cat, or taking care of a horse, has such an effect. People who spent time with animals reported mood improvement, stress decrease, and a feeling of support. Dogs are the most effective pets for therapy because they can sense people’s emotions very well. In colledges and hospitals the presence of the dogs was linked to the lower anxiety levels compared to those groups that did not have contact with them (Villarreal-Zegarra et al., 2024). Moreover, dogs are used in psychotherapy. A study shows that psychotherapy combined with dogs presense showed greater results in reduction of the anxiety and depression. Another research showed that dogs help with feelings of social isolation. Elderly people who had animal-assisted therapy showed a significant moderate reduction in depression symptoms (Villarreal-Zegarra et al., 2024). They give a feeling of care, responsibility, and companionship, which is essential for lonely and elderly people. Furthermore, specially trained dogs help people to overcome hard life events, and help people with panic attacks, PTSD, and trauma. They give a feeling of greater safety, grounding, and support to people. Cats also have a positive effect on mood. The gentle stroking of a cat, its purring, and its presence help to calm down and relax. They are used in hospital settings, nursing homes, and hospitals to reduce tension and increase positive emotions. Studies show that cats have a similar effect on mental health as dogs. People who adopted a cat or dog showed significant improvements in their mental health during the first few months compared to those who did not have an animal (Northrope et al., 2025). Equine-Assisted Therapy is a separate kind of therapy that includes caring for and riding a horse. It lowers the stress and PTSD symptoms, especially in military veterans and people with severe trauma (Li & Sánchez-García, 2023). It improves emotional stability and patience because caring for the horse requires attention and emotional control. Additionally, it enhances self-esteem and social skills, especially in adolescents with emotional and behavioral difficulties (Li & Sánchez-García, 2023). The work with horses requires trust and calmness, and this experience reflects in communication with other people in real life. Evidence shows that pets help people reduce stress, depression, and anxiety, enhance mood, and feel companionship. Even though interaction with animals does not replace therapy or medical treatment, it may be an additional and effective way to support the mental health of people living abroad. Animals give us a feeling of unconditional love, acceptance, and joy – powerful sources for internal balance. References: Li, J., & Sánchez-García, R. (2023). Equine-assisted interventions for veterans with posttraumatic stress disorder: A systematic review. Frontiers. https://doi.org/10.3389/fpsyt.2023.1277338 Northrope, K., Shnookal, J., Ruby, M. B., & Howell, T. J. (2025). The Relationship Between Attachment to Pets and Mental Health and Wellbeing: A Systematic Review. Animals, 15(8), 1143. https://doi.org/10.3390/ani15081143 Odendaal, J. S., & Meintjes, R. A. (2003). Neurophysiological correlates of affiliative behaviour between humans and dogs. Veterinary journal (London, England : 1997), 165(3), 296–301. https://doi.org/10.1016/s1090-0233(02)00237-x Pandey, R. P., Himanshu, Gunjan, Mukherjee, R., & Chang, C. M. (2024). The Role of Animal-Assisted Therapy in Enhancing Patients’ Well-Being: Systematic Study of the Qualitative and Quantitative Evidence. JMIRx med, 5, e51787. https://doi.org/10.2196/51787 Villarreal-Zegarra, D., Yllescas-Panta, T., Malaquias-Obregon, S., Dámaso-Román, A., & Mayo-Puchoc, N. (2024). Effectiveness of animal-assisted therapy and pet-robot interventions in reducing depressive symptoms among older adults: A systematic review and meta-analysis. Complementary therapies in medicine, 80, 103023. https://doi.org/10.1016/j.ctim.2024.103023
8 Worst Advice for Your Mental Health
❌ Sleep? It is not for me! As a real achiever, I drink a ton of coffee and energizers! ✅ Science says: Healthy sleep is one of the main protective factors for mental health. Nap like it’s your job! 7-9 hours is considered a day norm. By the way, caffeine may increase anxiety (more than 1 cup of coffee a day). ❌ I do not care what I eat! ✅ Science says: Junk food may increase depression levels. Your gut and the brain are connected. One impacts another. Quality and rich probiotic food = better mood. ❌ I do not want to do exercises! I can lie dramatically on a sofa instead! ✅ Science says: Physical activity may lower your anxiety level. It does not matter the type of exercises you do, but research shows that any physical activity helps. Especially, aerobic activity is effective. Besides, if you are stressed and do not know what to do, just walk! ❌ Isolate yourself and do not talk with people at all. ✅ Science says: Social connections help with mental and even physical health. People who are socially active live longer. Friends = emotional first aid. ❌ Mental health hygiene? What is it? ✅ Science says: Limit the amount of social media during the day. You need the time to process all the information. Do not overload yourself with junk information. Read only proven and trustworthy sources. ❌ “Find my purpose? Noooo, I better will overthink everything at 3am” ✅ Science says: A sense of purpose boosts mental resilience and reduces risk of mental disorders. ❌ “I prefer doomscrolling and comparing myself to influencers.” ✅ Mental hygiene tip: Unfollow people who drain you. Do not compare yourself to influencers and other people from social media – it is a waste of time. Live your life and be yourself. ❌ “I must always be busy. Rest is for amateurs.” ✅ Science says: Lack of rest is a way to burnout. Rest is not a reward, it is a requirement. References: Abraham, C., Conner, M., Jones, F. & O’Connor, D. (2016). Health Psychology (2nd ed.). Taylorand Francis. Singh, V., Kumar, A., & Gupta, S. (2022). Mental Health Prevention and Promotion-A NarrativeReview. Frontiers in psychiatry, 13, 898009.https://doi.org/10.3389/fpsyt.2022.898009 Ratey, J. J. (2019, October 24). Can exercise help treat anxiety? Harvard Health Publishing.https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096?utm_source=chatgpt.com