As people look for ways to manage depression symptoms, animals are some of the most surprising yet scientifically proven coping tools. Countless experts, including the ones at Mental Health America, point to the significant mental health benefits of having an animal companion, with perks ranging from decreased loneliness, stress, and worry to an improved outlook on life.

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 and even the Fair Housing Act. For people with depression, an animal may be beneficial in soothing intense feelings of isolation, hopelessness, or disinterest. 

If you’re considering getting an ESA to help with your mental health conditions, here’s everything you need to know about getting an emotional support animal for depression. 

Why Mental Health Experts Recommend ESAs for Depression

You wake up, and the weight of the day hits you before your feet even touch the floor. Getting dressed feels like a chore, and the idea of heading into work makes you want to throw the pillow over your face and pretend you never woke up at all. 

It might normally take Herculean effort to get started, but for many, an Emotional Support Animal (ESA) can make falling into a routine and getting moving easier. 

Motivations can change when another living soul you love depends on you. You may not want to, but you’ll probably get up to feed your fur baby (especially if they’re meowing in your face or your pup is giving you “I’m about to pee” signals). 

While they don’t replace therapy or medication, they’re now seen as a powerful complement — especially for people struggling with depression.

What Is an Emotional Support Animal?

An ESA can be any animal that helps reduce difficult mental health symptoms, like loneliness or anxiety. They don’t need to be trained; just their constant, judgment-free companionship is enough to make a difference. 

Imagine lying in bed, thoughts ruminating or tears falling — but with a living, breathing, furry animal cuddled alongside you, your nervous system reacts. Your heart rate can lower, your breaths grow deeper, and your sense of comfort can increase. 

To have your pet, or a new one, be considered a legitimate ESA, you only need a licensed mental health professional (LMHP) to agree they help you and sign a letter attesting to that. The ESA letter then protects you under the Fair Housing Act (FHA), where you can live with your animal anywhere in the U.S. (even in places with no-pet policies).  

How Depression Affects Daily Life

Depression looks a bit different in everyone, and it’s not always even noticeable from the outside (or sometimes from the person themselves). Some signs to look out for: 

• Constant fatigue
• Low mood most days
• Withdrawing from socializing in general 
• Losing interest in things you once enjoyed
• Hard time concentrating or making decisions
• Physical symptoms like appetite or weight changes, unexplained pain, headaches, etc. 

In real life, that can look like: 

• Hitting snooze eight times because you don’t want to get up or couldn't fall asleep. 
• Not caring enough to get some basics done, like eating well, moving your body, or wearing clothes you like. 
• Feeling like your brain is always foggy and studying or working feels impossible. 
• Doing art, going hiking, dancing, whatever used to light you up now just feels like intense effort that you’ve got no energy for. 

These daily struggles can create the perfect storm for loneliness, disconnection, and feeling stuck, which is where an ESA can help out. Their presence can bring structure, emotional grounding, and even a reason to get up and face the day. 

The Real Medical Benefits of Emotional Support Animals for Depression

There’s a reason why ESAs are growing in popularity — and it’s not just because they’re adorable. Having them by your side really does offer benefits that impact your mental and physical health, which include:

1. Reducing Cortisol and Increasing Oxytocin‍

If you’ve ever had a pet you loved, you know just how amazing it feels to be wrapped up in cuddles with them. Or to come home from a hard day, and they come to greet you, putting a smile on your face. While you might not realize it, even those few minutes together have an impact. One study found that just 10 minutes with your ESA can lower cortisol. They also pump out the “love hormone”, known as oxytocin. 

2. Getting You Into a Healthy Routine

You’ve probably heard plenty of people talking about just how important a routine with a good sleep schedule is. Research shows that waking up and going to bed at the same time helps reduce mental health symptoms, like depression and insomnia. With an ESA, you’ve got feedings and walk or playtime to prioritize. It’s pretty much impossible to sleep in till noon when your pup needs to pee or your cat’s meowing in your face for food. 

3. Making Connecting With Others Easier

Depression tends to make us want to crawl into a hole and never leave. Socialize? Walk outside? Doesn’t sound too appealing. 

An ESA won’t let you avoid the basics of life, though. Luckily, you can use that in a way that works for you. Like going to the dog park for just a few minutes for some quick chit-chat, then walking off on your own with your pup when you’re ready. In the end, you got your body moving, breathing regulated, some daylight, and the smallest of social interactions. Next thing you know, you’re feeling just a little bit better.

4. Giving You a Sense of Purpose and Motivation to Move

When you’re lost in thought, ruminating, and low-energy in general, there’s really not much desire to do anything — what’s the point? But when you’re responsible for another living being, things can change. 

An ESA gives you no choice but to follow some sort of routine — their survival depends on it. Caring for them can create enough momentum to get you onto the next task, like cleaning up the kitchen after getting up to feed them. 

They give you something to focus on and a reason to keep going. We often underestimate how momentum works and the difference that doing even one thing can make. 

Evidence: What the Research Shows

With the rise of ESAs and pet lovers, science is catching on to the trend. More and more research is coming out every year, backing up what we suspected animals do for us, like: 

Feeling Less Lonely

An 8-month trial found that people who got a dog significantly felt less lonely within three months. They got more positive about social interactions, which helped. For example, over 80% met new people in their neighbourhood, and about 75% said those connections became a source of emotional support, too. Even though they didn’t necessarily become full-on friends, daily interactions with friendly faces improve mood. 

For cat lovers, don’t worry, a review paper showed that all pets lower social isolation and loneliness. 

Regulating Emotions

Having the grounding presence of an ESA around makes a difference in your general mood. What most people point out is that they get unconditional, constant, and non-judgmental support — something humans can’t realistically always offer. This kind of support can really make a difference when emotions are heightened, and you need some soothing. 

For example, petting or cuddling your ESA reduces stress hormones. Even a cat’s purring sounds can calm you down and reduce your heart rate, soothing your nervous system. Playing with them can also excite you and boost feel-good hormones. 

Getting More Exercise

All pet owners get more exercise than non-owners. Dog owners in particular are four times as likely as non-dog owners to get enough physical activity weekly. 

Exercise has long been studied as one of the most effective ways to improve depressive symptoms. For example, a recent meta-analysis reviewing 218 trials with over 14,000 people shows that exercise was as effective as antidepressants. Even walking has a huge impact, along with yoga or strength training, so it doesn’t always have to be super intense. Just moving in general can help. 

ESAs vs. Psychiatric Service Dogs: Key Differences

When it comes to getting an ESA versus a service dog, it really depends on your needs. Here’s what to consider if you’re not sure which one is a better fit for you: 

Case Profiles: How ESAs Help in Different Depression Scenarios

We all have different ways of experiencing depression, and an ESA can serve a different role for everyone. The underlying theme is the presence of comfort, stability, and structure that helps reduce symptoms. Here’s how that can look for different types of depression:

High-Functioning Depression

You wake up, go to work, check off your to-do list, and smile when needed — but inside, things feel flat, heavy, or numb. You might run through your day as normal without anyone suspecting a thing, but you’re constantly tired and on edge, without really enjoying anything at all. 

You might not even show any emotion until you’re alone, so having an ESA come to your side might make the moment feel safer. Their unconditional presence helps break through emotional isolation. That daily interaction can calm stress hormones, and maybe make it easier to fall asleep — or just to have another being around to try and unwind with in the quiet moments. 

Addiction and Depression

Navigating recovery is rarely an easy process. Your environment might be full of emotional triggers, making you feel lonely, guilty, or full of shame. 

While an ESA isn’t a fix-all, they can offer a judgment-free presence that stays by your side. That consistency, along with their need for routine, can offer a much-needed sense of stability and support. They can help you set new habits in place, like going for walks, and going to bed or falling asleep easier after playtime and cuddles. It’s like a domino effect that leads to making daily life feel just a bit lighter.

Bipolar Disorder with Depressive Episodes

Bipolar disorder comes with depression, which can range from a few days to months. The depressive moments can drain motivation, energy, and get in the way of work or family life. Loneliness builds, making an ESA helpful for those hard times, acting as a bridge that keeps you connected. 

Beyond comfort, the daily care routine of an ESA (like feeding, walking, or playtime) offers a gentle way to stay active and present. Their behavior can also serve as emotional feedback: pets respond to our tone and actions, sometimes prompting us to slow down, take a breath, or simply be. This grounding effect can be particularly helpful during depressive dips when everything else feels overwhelming or numb.

Choosing An ESA That Fits You

Different animals and breeds all have something different to offer (including their own unique personality). Here’s what to think about when you’re deciding on an ESA:

• Energy levels: Do you want a chill cuddle buddy that likes to sleep lots by your side? What about a high-energy dog that needs lots of exercise and walks outdoors to get you moving? How much movement and outdoor activity is really practical for your daily life? Keep in mind that different dogs need anywhere from 30 minutes to two hours or more of intentional activity outside of the house. ‍
• Care needs: How much time, energy, and finances do you have to support your ESA? Dogs are typically more expensive with more vet visits needed, while some breeds require plenty of food (then there’s grooming, too). ‍
• Sociability: Want a pet that sticks to you like glue and you can take everywhere, or one that’s a bit more independent? Would a dog for socializing outside of the house more? Or maybe a cuddly cat and joining in on convos with fellow cat lovers is enough (because yes, we do want to see pictures of your kitty fur-baby)? ‍
• Emotional intelligence: Some animals are a little more in tune with human emotions, and can even be trained to warn you about panic attacks. 

Top Breeds for Depression

Here’s a quick breakdown of different types of animals that can help mental health: 

• Dogs: Golden Retrievers and Cavalier King Charles Spaniels are both super affectionate and gentle. The Golden needs about two hours of exercise daily, and the King Charles about an hour. ‍
• Cats: Ragdolls, Maine Coons, Siamese, and Scottish Fold’s are known for being people-loving and calming. Really, any tabby cat can fit the bill — you just need to spend a bit of time with them to get a feel for their personality. In general, cats also need at least 30 minutes of playtime daily, especially if they’re indoor-only.‍
• Birds: Cockatiels and Budgies are small and social, so they’re great for some gentle interaction. They also thrive on daily social time, so they will definitely want to hang out with you, and they need mental stimulation — like toys or puzzles. They also need time outside the cage every day to stretch their wings and explore safely (they’re not meant to spend their lives in cages). Plus, it’s important to get two — they thrive in pairs. 

Finding the Right Fit

In the end, there really is no “right” animal for depression. It all depends on your needs and the kind of animal personality you’re looking for. 

One of the best ways to get an idea of which animal will fit you best is to visit shelters and hang out with them. Better yet, try fostering so you can experiment with what it’s like having them at home with you. 

Also, keep in mind that most animals need to feel safe to let their true personality come out (just like humans). So, a cat that a shelter deems “aggressive” might be the cuddliest fur ball ever, once they trust you and feel safe at home. After all, who would be happy living in a cage surrounded by other animals, also stressed out?

How to Get an ESA Letter: Quick Step-by-Step

You can get a legitimate ESA letter in three steps. Here’s how to start: 

1. Schedule an evaluation with a licensed mental health professional (LMHP), which you can do online with Pettable.
2. Let them know how your ESA improves your mental health and reduces symptoms (and get 100% of your money back if you’re not approved).
3. Get your official ESA letter within 24-48 hours (except for a few states that require a 30-day client-provider relationship — AR, CA, IA, LA, MT). 

Legal Protections and Housing Rights for ESA Owners

The Fair Housing Act (FHA) allows your ESA to be treated differently from a pet. These are some of the legal protections and benefits you can expect: 

• No breed or dog size limit for housing. 
• No extra pet fees like pet rents or deposits.
• Landlords have to waive “no pet” policies entirely and let your ESA live with you. 

The only thing an ESA letter doesn’t cover is being allowed in public spaces, like a service dog. So, for example, your letter doesn’t guarantee your ESA can stay with you in a hotel, government building, or restaurant. 

FAQs

Can any pet become an ESA?
Yes, you only need to explain that your pet helps you feel better to a mental health professional. Then,  they can sign off on your pet as an ESA. 

Is there scientific evidence that emotional support animals help depression?
Yes! Research shows that spending time with animals can lower cortisol levels, increase serotonin, and reduce feelings of loneliness.

Do ESAs help with suicidal ideation?
ESAs alone aren’t a standalone fix. They’re meant to buffer stress and loneliness through comfort, so they might help, but there’s no way to say for certain the exact impact they’ll have on suicide ideation. 

How long does it take to get an ESA letter?
Most states let you get your ESA letter within 24–48 hours. A few states ask for a 30-day client-provider relationship, including AR, CA, IA, LA, MT.  

Is there a registration database for ESAs?
Nope, your signed ESA letter is all the documentation you need.

What’s the difference between an ESA and a psychiatric service dog?

ESAs offer comfort just by being there. Psychiatric service dogs are trained to do specific tasks, like interrupting panic attacks.

Taking the First Step Forward

If you’re managing depression, getting an animal to care for may or may not sound like the best fit. For some, it can feel like the possibility of getting an ally, someone to keep you company throughout it all. For others, it might feel like too much responsibility when there’s already so much else going on. 

Overall, an ESA is meant to help you manage daily life and feel a little less lonely. They aren’t a “cure,” but they might offer enough comfort that you’re able to sleep more easily. 

If you’re curious about it, try fostering. You can have an animal at home with you for a few weeks and see how it works (just a warning; you may fall in love and turn into a “foster fail” — which might be the win you didn’t know you needed, anyway). 

Not sure if you’d qualify for an ESA? Take the 3-minute quiz to see if an ESA works for you, and get placed with a licensed mental health professional to get your letter, if needed.