Aside from being adorable and fluffy, dogs can help people with anxiety on a physical level. The American Heart Association says that dog owners get in more physical activity than non-dog owners and, according to the AHA’s review of several published studies, pet owners have lower resting heart rates and blood pressure levels than people without pets. Pet people also have less intense reactions to aggravating events and faster recovery time after experiencing psychological or physical stress.

A 2024 survey conducted by Rover found that dogs can also make people feel less isolated (hello, constant roommate). Plus, 64 percent of respondents with pets said they feel excitement when they come home after a long day at work or a vacation. A mood boost post-work? We love it! Plus, a Human Animal Bond Research Institute survey discovered 80 percent of pet owners feel less lonely with a pet. Dogs can be excellent ice breakers when meeting someone new; pups don’t mind being center stage.

Even spending time with a dog is good for stress reduction. One 2019 study out of Washington State University found that students who participated in an animal visitation program exhibited lower cortisol (stress hormone) levels after just ten minutes petting a dog! Staring at pictures of animals did not achieve the same results, which means hanging out with the real deal is a game-changer.

Dogs are so good at supporting humans when it comes to mental health, we’ve given them official titles! There are emotional support dogs, therapy dogs and service dogs, just to name a few. These are all different in the eyes of the law - and a person can definitely adopt a dog specifically to help ease anxiety without having to register the animal anywhere as such. These designations come in handy primarily when it’s time to travel or visit a public space.

Service dogs are top tier. They’re highly trained animals recognized by the Americans with Disabilities Act that not only provide emotional support but also perform a function that either alerts or prevents something from happening (like a seizure) or interrupts a potentially harmful cycle (like an anxiety attack). Service dogs are trained—and legally allowed—to go everywhere with their owner.

Therapy dogs also go through rigorous training and testing to get certified, but aren’t usually employed full-time by someone in need. Instead, they provide social-emotional benefits to a variety of people like students, hospital patients and nursing home residents. Therapy dogs do not have the legal access or privileges that a service dog has.

Emotional support animals are companion animals medical professionals (such as psychiatrists) prescribe to patients with physical, psychiatric or intellectual disabilities, like anxiety or PTSD. ESAs receive no special training or regulated certification, nor are they required to by law. However, ESAs are protected under the Federal Fair Housing Act, which says landlords cannot discriminate against tenants who have an emotional support animal. (Also, they can be any species! Dogs, cats, even horses have served as emotional support animals.) A note from a licensed medical professional is usually required to bring an ESA on an airplane or into a public business. Make sure you check out the specific laws in your state, as they can vary.

Finally, there are companion pets. Companion dogs are similar to emotional support and therapy dogs but are different in the eyes of the law. Aka, these pets do not have legal access to the same areas that emotional support, therapy and service animals do. People suffering from anxiety, depression, PTSD and similar ailments that prevent them from enjoying life are ideal candidates for companion dogs.

Now, the tricky part: Choosing the best dog to help reduce anxiety. The CDC advises doing significant research before adopting the first pet you see. All individuals—human and dog—have needs that must be met. The best match might take a while to find. Be patient! Visit local shelters or reputable breeders to experience a breed first hand.

Dr. Denton also points out that dogs can reduce anxiety, but they are a big responsibility. “Dogs offer emotional support and help reduce stress, but they need routine and care, which might feel overwhelming some days,” he says. “Choose a breed that fits your lifestyle and take things slow—short walks or simple training can be a good start. Remember, dogs are great, but self-care is important too.”

Key elements to consider are:

Anxiety can increase heart rates and blood pressure, stirring up feelings of dread and restlessness. This is why Dr. Denton says high energy breeds are probably not ideal for people with anxiety. Breeds like Border Collies and huskies have more needs in general (lots of outdoor time, mental stimulation, risk of separation anxiety) and their wild vibes may be bad for an anxious human.

“Also, breeds with strong guarding instincts, like German shepherds, Rottweilers or Dobermans might not be the best choice if you’re looking for a calm, low-maintenance companion,” Dr. Denton adds.

Remember, focusing solely on breed may not be the best route. All dogs have unique personalities. The breeds on our list are ones we know to be soothing presences, eager to please and fairly low-maintenance.

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