Anxiety is at an all-time high. With 19% of American adults dealing with mental illness, 56% of which go untreated, it is no surprise that the mental health industry is looking for ways to share the importance of mental wellness. Since the origination of the COVID-19 pandemic, our clinicians report seeing an increase in agoraphobia (fear of leaving home alone) as well as generalized anxiety. ESAs can provide a sense of support & safety when returning to life post-pandemic.

People with anxiety likely experience frequent negative thought patterns, some of which prevent them from going about their day-to-day lives. That’s where the many benefits of emotional support animals (ESAs) for anxiety come into the picture – experts point to the significant mental health benefits of having an animal companion around, ranging from decreased levels of loneliness, stress, and worry to an improved outlook on life and healthier routines. This has also been scientifically proven (See Marshall-Pescini et al, 2019 Animals).

What's more, the benefits of an animal on mental health conditions are so significant that they are protected by federal law under the Americans with Disabilities Act. If you’re considering getting an ESA to help with your mental health, here’s everything you need to know about getting an Emotional Support Animal for anxiety.

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Hear from a Pettable client about how an ESA has helped them with their anxiety:

ESAs and Their Role in Managing Anxiety

Your stomach’s in knots, your jaw’s tight, and no matter how many deep breaths you take, it feels like something terrible is happening. You try to focus, but your brain keeps circling the same thoughts: Did I say the wrong thing in that text? What if I mess up this deadline? What if my relationship ends?  

That’s anxiety. And for many millions of people, racing, ruminating thoughts are an everyday reality. There’s plenty that can help make it feel more manageable, but the real issue is that you feel like you’ve already tried everything and nothing works (or that you don’t want to try a thing because it’s all too overwhelming). 

An Emotional Support Animal (ESA) might help buffer the general stressors of life that lead to anxiety, simply by existing. Plenty of organizations and research are backing up the benefits of bringing an unconditionally loving animal into our lives. 

Read on to learn exactly how an ESA can help make anxiety feel more manageable, and how to qualify for one.

What Is an Emotional Support Animal?

An official ESA is any pet that a licensed mental health professional deems helpful for your emotional well-being. With their sign-off, you can get a legal ESA letter that protects them under the Fair Housing Act (FHA). The letter ensures that your pet can move with you anywhere in the U.S., even places with no-pet policies. It also protects you from having to pay any extra pet fees. 

While service animals need special training to perform specific tasks, ESAs fulfil their role just by existing. They’re there to offer comfort in companionship, a judgment-free ear, and a grounding presence. 

Understanding Anxiety and Its Impact

Anxiety doesn’t always look like a full-blown panic attack. Sometimes it’s loud and obvious, and sometimes it’s quiet and humming in the background while you try to live your life. Whether you’ve been given a label and diagnosed or not, anxiety can still pop up. Some of the most common types of anxiety include:

Generalized Anxiety Disorder (GAD): Never-ending worry about anything and everything, and sometimes without any clear reason.
‍You’re getting ready for bed and suddenly think, “Wait, did I send that email? What else have I missed? I bet my boss thinks I’m losing it and really irresponsible. What if I lose my job and can’t find another one? How will I support myself? Who would give me a loan if I needed one?” 

Panic Disorder: Repeated panic attacks that sometimes seem to come out of the blue. You feel a wave of terror and fear wash over your entire body. 
You're in line at the grocery store and suddenly, your heart pounds, your vision blurs, and it feels like the walls are closing in. You think, “Am I dying? Is this a heart attack?” Even though you're physically safe, your adrenaline spikes the same as if a bear popped out of the woods in front of you. ‍

Social Anxiety: You’re always worried that people are judging you, and you easily feel embarrassed or rejected around others. 
You get a calendar reminder for your team meeting, and you instantly feel queasy. You start rehearsing what chit-chat you’ll say for those first awkward minutes when everyone talks about their weekend. Then you just wish you could blend into the background and become invisible. 

How ESAs Help with Anxiety: Backed by Science

We’ve always known that cute and cuddly animals can make us smile, but do they actually affect our overall mental health? Here’s what the science says: 

1. Soothing the Stress Response

Hanging out with your ESA for just 10 minutes can help reduce cortisol. Interacting with them also increases the “love hormone” oxytocin, giving you those warm, fuzzy feelings. Overall, people report feeling less lonely with their pets. 

For example, a study on dog owners in particular said they had more pleasant interactions with neighbours, met more people, and felt less lonely within three months of getting their dog. Fortunately, that reduction in loneliness was seen in all kinds of pets, not just dogs. 

2. Regulating Daily Routines

One of the many benefits of an ESA is the natural change in daily habits and routine. Now, you have another living being to take care of, and that changes things. Most pet owners say their structure and routine increased, along with their sense of self-control and independence. There’s a sense of pride and achievement that comes along with caring for another, and those feelings can spread and might lead to taking care of yourself better, too. 

3. Grounding Techniques & Co-Regulation

We all need something to ground us when we’re spiraling (or about to). ESAs are great at this role because they’re usually around and happy to get pets or cuddles. Physical touch is extremely important to both us humans and animals; it helps us feel safe. It also lets us co-regulate, using each other’s breath and repetitive touch, like stroking them, to lower arousal. 

4. Building Social Connection

If you’re a cat lover, you know how amazing it feels to meet a fellow cat lover. All of a sudden, you have something to talk about, pictures to share, and the newest thing that gets fur off your clothes (that will never work but you’ll try it anyway). 

No matter what pet you get, connecting with others who also love their animals is a great way to bond and feel a sense of connection. And if you do have a dog, you’re almost forced into connecting with others, even if for a few seconds, like when your pup stops to sniff another pup’s butt while you lightheartedly laugh with your fellow dog-owner. 

5. Supporting Children and Adults in Unique Scenarios

No matter what stage of life, an ESA has the potential to bridge certain gaps that are hard to do on your one. Let’s say you’re about to head to college and the worry of how it will go is overwhelming. ESAs are allowed in residences thanks to the Fair Housing Act (FHA). You can bring your pup with you so you have a stable presence and piece of home and comfort in your new home, too. 

For example, a study on children with Autism Spectrum Disorder (ASD) found that about 30% formed an incredibly strong bond with their cat. They felt it helped them feel less anxious and even get along with their family better. 

6. Encourage regular physical activity

Ensuring your physical well-being is part of your daily routine and plays a crucial role in evaluating how mental illness affects your overall functioning and abilities. Similarly, regular exercise can be an effective coping tool for many anxiety disorders. Moving your body decreases stress hormones, provides a positive distraction from negative emotions like worry or fear, and may even lower your physiological reactivity to stress). If you’re dealing with anxiety, getting an emotional support dog may help you get the full benefits of regular physical activity since you become responsible for your furry friend’s daily walks. Of course, you can still get the exercise benefits from other ESAs as well – horses are one of these animals that are proven to reduce anxiety levels in their riders.

Are ESAs Right for You? Who Can Qualify

Anyone who struggles with their mental health and feels like their pet helps can qualify. All you need is the approval of an LMHP to get a valid ESA letter. You meet with them once, explain your symptoms and how your animal helps, and if they agree (which they usually do), they’ll create the letter for you. 

That means any type of anxiety qualifies; you don’t need to have an official diagnosis. It could be anxiety from a separation, burnout, or financial struggles. It can also relate to other conditions, like PTSD, ADHD, or falling on the autism spectrum. 

Case-By-Case Examples of People who May Qualify for an ESA

The odds are that you qualify for an emotional support animal if you struggle with a diagnosed anxiety disorder or are undiagnosed but experience frequent symptoms. To give you an idea of how an ESA can support people in numerous situations, these are three cases where an ESA may help.

Case 1: A college student experiencing panic attacks and intense worrying

Going to college is hard for most students – a 2018 study about anxiety in college reported that 63% of college students felt overwhelming stress and/or anxiety at some point in their school career. What’s more, students’ psychological distress (think: anxiety and depression) dramatically increases over their first semester and remains high throughout the second semester. An ESA can provide college students with comfort, lack of judgment, unconditional love, and companionship that may be missing during the first few school years. 

Unfortunately, many universities do not provide mental health services on campus that are accessible to their students, so an ESA can drastically increase a student's quality of life during their time at university. Students should always check with their university health center to determine if they offer psychotherapy as an included benefit with tuition.

Though ESA policies differ by school, many will permit an emotional support dog or animal if you provide sufficient documentation, including a letter from a licensed mental health professional stating your ESA qualification and the veterinarian and vaccination records for the animal.

Case 2: A child with persisting separation anxiety

Anxiety is not just for adults, it’s very prevalent in children too. Though many kids feel anxious when left at daycare, this is a normal part of development for 1 to 4-year-olds. However, separation anxiety becomes an issue when the parent is unable to leave the child in or after the elementary school years. For children with persisting tantrums or letting their separation anxiety interfere with normal activities, an ESA may help calm the child while the parent is away.

Depending on state legislation, schools may or may not be required to accept ESAs within their premises. If your child is unable to have their ESA with them there is still a benefit in bringing the ESA along for pick-ups or drop-offs to ensure a smoother transition for kids still getting used to attending school. This can be especially helpful for kids on the autism spectrum due to changes in the day causing overstimulation. Parents have reported to clinicians that having their ESA greet their child with ASD can drastically help with the transition from school to home.

Case 3: An adult with high-functioning anxiety and depression

Maybe you’ve heard the term “high-functioning” in the mental health field. At its core, this term means that a person can go about their day-to-day without their mental health challenge getting in the way of most tasks. For a person with high-functioning anxiety and depression, or post-traumatic stress disorder, anxiety may appear as internal worrying and rumination, an inability to focus, and feelings of social isolation. Even though the person may appear calm and confident, and lacks clear signs of mental health challenges, they are still qualified for an ESA! 

Remember that the purpose of an ESA is to provide comfort and reduce the symptoms of anxiety like an anxiety attack, even if it is a high-functioning one. So if having an ESA helps the person manage their anxious thoughts, reduce the probability of an anxiety attack, and feel less lonely, they may qualify for an ESA. 

Expert-Approved ESA Profiles for Anxiety Relief

There’s no such thing as a “perfect” animal fit. There are breeds, however, that might suit you better than others. Here’s a look at what different types of animals offer, and an idea of what they’d need from you to get their needs met, too. 

Dogs

• Best for: People who want companionship outside the house, a routine, heightened animal-human empathy, and an active lifestyle. 
• Breeds: Golden Retriever, Poodle, Cavalier King Charles Spaniel, Labradoodle.
• Animal needs: 
  
  • Exercise: 2–3 walks per day of 30 minutes to an hour (more for high-energy breeds, like Labradoodles, Standard Poodles, Border Collies, Australian Shepherds). They also need active play, like agility games and fetch. 
  • Grooming: Regular brushing, with poodles and doodles needing regular trims. 
  • Cost: Higher due to more vet visits, training, toys, professional grooming, pet sitters, dog walkers, etc. More emotional energy and time cost as well, with more time spent on walks or vet visits.

Cats

• Best for: People who get overly stimulated easily, don’t want as much work as a dog, and enjoy their time at home. They work well in apartments and are great at offering a warm presence that doesn’t need constant interaction.
• Breeds: Maine Coon, Ragdoll, Persian, and Russian Blue, and more. 
• Animal needs: 
  
  • Exercise: Playtime for an hour daily, which can be broken up into chunks.  Getting two cats that get along well can also be less work than one, since they entertain each other (especially if you work outside of the house full-time and aren’t home often — they also love company). 
  • Grooming: Long-haired cats might need more regular brushing, but most breeds groom themselves (just spring and summertime might call for weekly brushing for all types).
  • Cost: Moderate, since cats might only need vet check-ups once a year, and senior cats twice yearly. 

Rabbits, Guinea Pigs, and Birds

• Best for: Sensory-sensitive people who want some gentle interaction. These animals need a calm, quiet space with people who have a predictable routine. They’re also good with tactile touch, like stroking and just hanging out together. 
• Breeds: The Mini Rex or Holland Lop Rabbit, American Guinea Pig, or budgies (parakeets) and cockatiels.  
• Animal needs: 
  
  • Pairs: Rabbits, birds, and guinea pigs should all be adopted in twos, since they thrive in pairs (otherwise they get anxious and depressed, too). 
  • Exercise: 
    
    • Rabbits: About 3 hours daily to roam free in a safe area (supervised). 
    • Guinea Pigs: Plenty of mental stimulation and floor time daily. 
    • Birds: An hour or more of cage-free time daily, at least twice a day. They need to fly and stretch their wings, as they’re not built to live in cages. 
  • Cost: Generally lower, but it depends on the breed. You might be able to estimate around $30–$80 per month, including bedding, hay/pellets, fresh vegetables, toys, and occasional vet visits.

How Do I Make My Pet An Emotional Support Animal for Anxiety?

Remember, an emotional support animal can be any type of species or breed that gives you psychological support. Start the process of making your pet an emotional support animal by talking with your therapist and seeking professional medical advice. If they think you qualify for an emotional support animal, then they will provide you with an ESA qualification letter. This letter is a crucial step in making your pet an ESA! 

At this point, your letter is the only documentation you need to make your pet an ESA. Though some websites claim that your emotional support animal needs to be registered online, neither the U.S. Department of Housing and Urban Development nor the Fair Housing Act requires you to register your ESA.  

Why does a person make their pet an ESA? If you’re denied housing because of your pet or are charged an expensive pet fee, point to the Fair Housing Act. This law protects animals that provide emotional support and comfort for people with mental disabilities, such as anxiety. This can open housing opportunities for places that do not allow animals at all and waive breed and weight restrictions.

With your ESA letter, you may look for housing without the stress of jumping through hoops to keep your animal with you.  

How to Get an ESA Letter: A Step-by-Step Overview

Getting a legitimate ESA letter can be done in just a few steps online or in person with your LMHP. Here’s how to get started: 

1. Fill out an ESA intake questionnaire (which you can do online with Pettable). 
2. Speak with a licensed mental health professional about your condition and how an animal helps. 
3. Get your ESA letter if they agree and approve it. It takes about 24-48 hours (except for states that require a 30-day client-provider relationship — AR, CA, IA, LA, MT). 
4. Use your ESA letter to get the housing accommodation you need. 

Legal Rights and Housing Protections for Anxiety ESAs

If you get a valid ESA letter, you’re protected under the Fair Housing Act (FHA). This law allows you to move with your ESA anywhere in the U.S., even to housing with no-pet policies. You’re also exempt from pet regulations and fees, like breed or size limits and pet rent or deposits. 

Unlike a service animal, the FHA only applies to housing. You aren’t legally allowed to take your ESA with you to public spaces, like hotels, government buildings, or restaurants. 

Frequently Asked Questions

Can my pet be an ESA for anxiety?
Yes. Any pet that offers emotional support can qualify. You just need a licensed mental health professional’s approval.

Do ESAs need special training for anxiety disorders?
No. They’re meant to offer comfort through companionship and grounding. Just existing by your side with their unconditional, judgment-free love is enough to offer support and help reduce anxiety symptoms.

Is anxiety a qualifying condition for an ESA?
‍Yes. All types of anxiety that significantly impact your life are valid. 

Will I need to register my ESA online?
No. There’s no official registry; you only need a valid ESA letter from a licensed professional. 

How do ESAs help during panic attacks?
ESAs can act as an anchor through physical touch, like cuddling or rhythmic movement, like stroking their fur. Holding them or lying by their side to breathe with them can also help ground you. 

Can I get a Psychiatric Service Dog Instead?
‍It depends on whether you want the dog to perform highly specialized tasks or just to provide emotional comfort. If you want a dog that does specific tasks (think: give you your prescriptions, recognize when a panic attack is coming on), then psychiatric service dogs are a better option for you. But if you just want comfort from your animal, then psychiatric service dogs won't be necessary. 

What is the most comforting animal?
‍There is no correct answer when it comes to choosing an ESA. Think about what mental health concern you’re facing and what type of animal can help the best with your emotional wellness. Dogs, cats, rabbits, horses, and guinea pigs are some of the most popular ESAs for people with anxiety. 

Do I need to train my emotional support animal?
‍Fortunately, you don’t need to do any training for an emotional support animal! ESAs don’t require any special training, unlike service animals. Instead, their presence and companionship are all that you need to get the anxiety-soothing benefits of having an ESA.

Final Thoughts: Expert Perspective on ESA Support for Anxiety

While there’s no single “cure” for anxiety, there doesn’t necessarily have to be. Anxiety exists for a reason; it tells us that something in our lives isn’t working, and that we need to take some sort of action to change it (hence the burst of adrenaline and cortisol to get moving). 

If only it were that easy, though. Sometimes, there’s just so much going on that taking even the smallest first step towards improving anything feels impossible. And when you don’t have the basic resources you need — like financial stability, health, or emotional support and community — everything feels even harder. 

That’s part of why ESAs are becoming so popular as part of a treatment plan. They’re a science-backed source of comfort that can help you calm your nervous system and regulate your emotions. They can also make routine easier, which naturally creates a sense of stability. ESAs and routine are reliable and safe  – and in an anxiety-ridden world with so much unknown, that sensation is priceless. 

If anxiety is making daily life feel hard, it might be worth it to talk with a mental health professional. And if you’re curious about whether an ESA might help make things feel a bit easier, try taking Pettable’s 3-minute quiz to see if it’s a good fit. It’s quick, free, and could be the first step toward finding the extra support you need.