20+ Reasons Why People with Anxiety and Depression Benefit from an Emotional Support Animal

Living with anxiety or depression can feel incredibly isolating, often making you want to cocoon and hide away. It’s in those moments that we most need something — or someone — to help ground us. That’s where Emotional Support Animals (ESAs) come in. Science is growing on ESAs, showing that our furry companions can bring more comfort and calm than we ever thought possible. In this article, you’ll learn the many ways ESAs impact your mental health, all the way from lowered stress hormones to increased self-efficacy. Plus, find out how to get an emotional support animal for anxiety or depression and the laws that support you and your ESA. Ready to dive in? Let’s start with number one:

1. Companionship and Reduced Loneliness

The never-ending companionship from your ESA can reduce feelings of loneliness, especially if you’re struggling with your mental health. An ESA by your side gives you a constant, loyal, and non-judgemental presence, easing the sensation of isolation. They can offer unconditional comfort and a sense of purpose for caring for them, leading to improved emotional regulation. Research supports this, with studies showing that emotional support animals can alleviate loneliness, anxiety, and depression. 

2. Anxiety Reduction

If you’re wondering, “How does an emotional support animal help with anxiety?” it comes down to their calming, comforting presence and reliable routine. Their physical touch can actually reduce your heart rate and stress hormones. Oxytocin, the “love hormone” also increases, making you feel more connected, relaxed, and safe. Plus, a routine offers stability and safety in the known, which is key when life feels chaotic or overwhelming. 

3. Emotional Stability

ESAs might help stabilize your emotions, especially during hard times. A 2023 study showed that just the presence of therapy dogs in a therapeutic setup significantly improved emotional regulation, attention, and depressive symptoms. Your ESA might do the same by offering reliable comfort and enhancing your ability to manage stress, which helps alleviate depression.

4. Encouragement of Physical Activity

An ESA is probably going to make you move more. On average, pet owners get 32 more minutes of mild-intensity physical activity per week, compared to non-pet owners. Whether it’s walking your dog or playing with your cat, you need to get active to make sure they’re getting their exercise. Research has long since supported the importance of exercise for reducing anxiety and depression. It reduces stress hormones and releases endorphins, which are natural painkillers and mood boosters. Plus, walking outdoors or playing at home is free, which is helpful for the countless number of people living without access to mental health treatment. 

5. Improved Social Life & Interactions

Having an ESA can not only force you to get out more but also give you an easy icebreaker to meet people. Just walking your dog in the park might lead you to run into plenty of other dog walkers, sparking conversations over how they’re playing together. Having a regular walking routine might also lead you to make real connections by seeing the same people so that you can build up a friendly relationship over time. Your ESA might even feel like a buffer, making social interactions less intimidating (potentially giving you an easy out if you don’t feel like making chit-chat, too). 

We all need social interaction to feel better, but it’s even more important for people struggling with depression or anxiety. Just seeing a loved one’s face, for example, can make us feel calmer and safer. Studies also show that more frequent and high-quality interaction can protect against daily depressed mood and loneliness. So yes, you can get an emotional support animal for depression and anxiety that helps you get more physical or social interactions. 

6. Sense of Purpose and Routine

Caring for an ESA can give you a much-needed sense of purpose and routine, which is fundamental to mental health. Having responsibilities, like feeding, walking, and spending time with your ESA, gives you a structured daily schedule, naturally reducing anxiety. So if you're wondering, "How does an emotional support animal help with anxiety?" just one way is by offering a routine and sense of purpose of caring for another (which can sometimes feel easier than caring for yourself). 

7. Stress Relief

If you’re curious as to how emotional support animals help treat anxiety, their mere presence by your side might do more than you think. As little as 10 minutes of being around your furry friend can make your cortisol levels drop. Blood pressure and heart rates can also be regulated, helping you feel more at ease while also reducing your risk of heart disease. Overall, just being around animals who live in the moment and want attention and physical affection can do a lot of our stress levels. After all, we’re social beings. We have the innate desire to feel a stable, comforting support system by our side. 

8. Improved Sleep Patterns

ESA owners say they feel more secure at bedtime, reducing a sense of fear or loneliness. That can be especially helpful for people struggling to sleep well because of anxiety or depression. Studies have found that the presence of an animal can calm your nervous system, making it easier to fall asleep. Dog owners also tend to go on more walks, which can help them feel more positive about their neighborhood and get more exercise, helping them fall asleep more quickly. Put together, all these factors can lead to more restful sleep, making an ESA for anxiety or insomnia a great option. 

9. Comfort and Emotional Support

Just one of the reasons why an emotional support animal for depression can be so effective is that they’re always there to support you. That never-ending love can ease loneliness and even remind you that you deserve affection and attention. 

If you’re wondering if dogs are the best fit, you might ask, “How do ESA dogs help with anxiety?” Studies show that their constant companionship and physical affection can lower stress hormones and help keep you grounded when feeling overwhelmed or panicked. It’s not just dogs though, cats can also lower stress and ease loneliness. 

10. Increased Confidence and Self-Esteem

Many people with anxiety or depression struggle with self-doubt and feelings of worthlessness. However, caring for an ESA can give you a sense of responsibility and purpose, fostering self-worth and accomplishment. As you care for your ESA you get a feedback loop of feeling rewarded, which science shows boosts self-efficacy. Just one of the many benefits of emotional support animals for anxiety is the security of the feeling that you can accomplish things. 

11. Can be an Alternative to Medication

For some people, an ESA might complement to treatment or even reduce the need for certain meditations. But you might ask, “How exactly does an ESA help with depression and anxiety?” Their companionship and physical affection can alleviate symptoms by lowering heart rates and promoting emotional regulation. These effects might be similar to those of anti-anxiety or antidepressant medications. For example, a study showed that pet owners had lower levels of depression compared to nonpet owners. However, an ESA isn’t necessarily a replacement for medication. Always speak to your doctor before making any changes to your treatment plan.   

If you’re wondering, “Can I get an emotional support animal for anxiety?” the answer is likely yes. You’ll need to speak with a licensed mental health professional who can determine if an ESA is a good fit for your needs and provide an ESA letter if needed.

12. Enhanced Mindfulness and Presence

How do emotional support animals help with anxiety or depression? One of the biggest reasons is mindfulness. Animals live in the present; they don’t ruminate about the past or worry about the future — they just are. Having that energy around can be a helpful reminder to live in the moment. More and more studies are showing how mindfulness can reduce anxiety and depression by focusing your attention on the present. New research even shows that animals and nature in particular are helpful for mindfulness and relapse prevention in depression, thanks to their grounding presence. 

You can make a simple walk or playtime a mindful exercise, where you give your full attention to the moment and immerse yourself in the experience. If you’re outdoors, try going to a greenspace like a park, which is also calming all on its own. Notice the sound of the wind, birds, or footsteps around you. These mindful moments might help calm your thoughts and keep you in the present. 

13. Sensory Therapy

Sensory therapy is all about using your senses to calm your mind and body. Animals can be perfect for this since they usually just want company and physical touch, which science shows can reduce your heart rate and stress hormones. Petting can also boost oxytocin, that feel-good “love hormone”,  helping you feel emotionally connected to another living being. That connection is just one more way of how an ESA helps with anxiety, helping you feel more comforted and calm. 

Try some sensory therapy exercises with your ESA, like setting a timer for mindful petting and cuddling time. Research shows just 10 minutes can decrease cortisol and boost oxytocin. Pay attention to how their fur feels in your fingers — the texture, warmth, and movement. Notice the rise and fall of their breath, focusing just on the sensations. 

14. Travel and Social Anxiety Relief

There’s no shortage of people who feel anxious at the idea of a social gathering or the travel part of traveling. For many, forcing chit-chat with strangers or standing in airport lines is rarely fun. An ESA can ease these anxiety-inducing events by offering a stable and calming presence. If you want to travel with your furry friend, check with your airline and bring toys or blankets from home for them to feel comforted. You might also need an ESA letter, which you can get from a licensed professional.

15. Mitigation of Panic Attacks

When we feel a panic attack coming on, a calming presence or distraction might be enough to shift us into another state. For example, physical touch can regulate our breathing which can reduce tension in our bodies. 

People with ESAs often report that their animals can even sense an attack coming on and will stay close by, offering a distraction from symptoms. They can provide comfort and stability before things escalate, and help interrupt panicked thoughts. They may be particularly helpful for people with PTSD since they can provide a sense of protection and reduce the need for constant vigilance of your environment. 

16. Improved Overall Mental Health

Your overall mental well-being can improve with an ESA by your side. They can reduce stress, boost physical activity, provide a stable routine, and potentially, make you interact with more people. Put that all together, and it’s the recipe we all need for better mental health. 

Specifically, an emotional support animal for depression or anxiety can give you a sense of constant companionship, making you feel less isolated. Feeling lonely has a huge impact on our physical and emotional health since we’re wired to be around others. Loneliness naturally triggers our stress response, but an animal nearby can lessen that isolation. 

17. Non-Judgmental Presence

ESAs give us something really special: a judgment-free ear and loyal companionship. No matter how you’re feeling, your animal is there for you. Just knowing you have that stable presence near you, without expectations or criticism, can be incredibly comforting when struggling with anxiety and depression. It’s no secret that criticism worsens our mental health, so a non-verbal animal by your side might be a welcome presence, especially if you’re dealing with an unkind voice from either yourself or the people around you. 

18. Enhanced Emotional Regulation

Animal companionship can help balance your hormones, which can help regulate emotions. They’re reliable, loyal, and live in the moment. Research shows that this grounding presence can calm your nervous system by triggering oxytocin, promoting relaxation. So, how do ESAs help with anxiety and emotional regulation overall? Part of it is how the calmer you feel physically (thanks to regulated hormones), the easier it can be to pause and think about how you want to manage your emotional responses to triggers.  

19. Support for a Broad Range of Mental Health Conditions

ESAs can be incredible companions for a range of mental health conditions, including ADHD, PTSD, anxiety, and depression. For ADHD, an ESA might help to establish a calming routine and offer stability, which might help improve focus and emotional control. For anxiety, ESAs can lower stress hormones and alleviate symptoms. A review on animal companions also showed benefits for veterans with PTSD with reduced loneliness, depression, worry, and irritability. 

So if you're wondering, "Does having ADHD, anxiety, and depression qualify for an ESA?" — yes! These conditions can benefit from the structured care and routine, emotional stability, and physical comfort of an ESA.

20. Tailored Support for Individual Needs

The best emotional support animals for anxiety or depression range, but it really depends on your unique needs and preferences. For many, dogs are the go-to for anxiety since they can sense a panic attack coming. Dogs can be trained to interrupt and distract their human, helping to reduce symptoms or avoid the panic attack altogether. Cats can also be wonderful ESAs, especially for people who want a quieter more independent pet. 

Every animal has its way of connecting emotionally with their human, so it’s all about finding what fits best with your lifestyle and emotional needs. 

21. Housing Accommodations

If you have an ESA in the U.S., you’re covered by the Fair Housing Act (FHA). That means landlords can’t deny you housing or charge you more for having a pet, even if they have a strict no-pet policy. As long as you have the proper documentation, like an ESA letter from a licensed mental health professional, you’re good to go. Your landlord also can't ask for excessive details about your condition, only proof that your ESA is essential for your well-being​. 

22. Legal and Workplace Accommodations

When it comes to having an ESA at work, it’s not as straightforward as with housing, but it’s still possible. The Americans with Disabilities Act (ADA) doesn't automatically grant ESAs the same rights as service animals in the workplace, but your employer may still need to consider your request. It may be a reasonable accommodation if it helps with anxiety, depression, or other mental health conditions. 

To get the ball rolling, you’ll need an ESA letter from a licensed mental health professional stating that your ESA is part of your treatment plan. After that, it’s all about having an open conversation with your employer to see if they can accommodate your ESA to help you stay productive and mentally well at work. 

23. Support for Children and Adolescents

ESAs can be incredibly beneficial for children and adolescents dealing with anxiety, depression, ADHD, or other mental health difficulties. Just like adults, kids find animals comforting and appreciate their non-judgemental and loyal friendship. They can feel more secure and grounded with their physical companionship, helping to reduce stress hormones. For example, a 2017 study showed how companion animals play a role in child development by promoting overall well-being. 

24. Enhanced Coping Skills

In general, a calm companion by your side can ground you during stressful moments, making it easier to choose healthier coping techniques and calmer reactions. They’re a stable anchor that works to regulate your emotions. You can even practice coping techniques with them, like deep breathing exercises or meditation. These small mindful moments in time add up and can lead to regulated emotions and stress hormones. 

Conclusion

An emotional support animal for depression, anxiety, ADHD, or PTSD can truly make a difference. More and more research is being done to back up their many benefits that encourage better overall well-being. Whether it's more exercise, social interactions, cuddling, or just a routine, ESAs can be a source of support, stability, and companionship. Put together, they can reduce stress hormones and alleviate mental health symptoms.

If you’re curious about how to get an emotional support animal for anxiety or depression, reach out to a licensed mental health professional to see if it’s the right step for you. You might just find the comfort and connection you’ve been missing.