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If you are a California resident and have a dog you must establish a relationship of no less than 30 days with the therapist writing the ESA letter.
The law that requires this is the AB 468 law which was passed on January 1, 2022.
This law doesn’t apply to any other type of ESA.
The Bottom Line
Pets can provide comfort and companionship, offering a sense of stability and routine that helps alleviate symptoms of Seasonal Affective Disorder (SAD).
Interacting with pets promotes physical activity, which can increase endorphins and help combat the lethargy and low mood associated with SAD.
The emotional bond with pets can reduce loneliness and anxiety, providing much-needed emotional warmth during the colder, darker months.
If you’re struggling with SAD, an Emotional Support Animal (ESA) could be a great source of relief and comfort. Take our quiz today to see if you qualify for an ESA letter!
As winter approaches, many people experience shifts in their mood, energy, and motivation. This seasonal shift, known as Seasonal Affective Disorder (SAD), affects millions worldwide, resulting in symptoms like low energy, irritability, and isolation. For individuals seeking alternative ways to manage SAD, mental health experts agree that pets can be powerful allies. From dogs and cats to birds and even smaller pets, animals offer companionship, structure, and joy—traits that can significantly counter the winter blues. Here, therapists explain how pets, including emotional support animals, can help alleviate seasonal depression symptoms.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that occurs during specific seasons, most commonly in winter, when daylight hours are shorter. Symptoms include low energy, irritability, feelings of sadness, difficulty concentrating, and withdrawal from social activities. SAD is linked to changes in sunlight exposure, which can disrupt the body’s internal clock and serotonin levels. Treatments often include light therapy, counseling, and incorporating lifestyle changes like maintaining routines and spending time outdoors. Pets and emotional support animals can also play a significant role in managing SAD by providing companionship, structure, and mood-enhancing interactions.
Therapists Explain the Therapeutic Benefits of Pets for SAD
We asked therapists about the many ways in which having a pet in your life can help you cope with Seasonal Affective Disorder (SAD). Here's what they had to say:
1. Pets Provide Companionship and Emotional Support
The most significant benefit pets provide to individuals with Seasonal Affective Disorder is companionship, which counters feelings of loneliness and isolation. Dr. Michael Kane, Chief Medical Officer at the Indiana Center for Recovery, emphasizes that "having a pet can help balance out the low energy and irritability by providing comfort, routine, and a sense of companionship that’s hard to beat." This unconditional companionship is especially valuable during colder months, when many struggle to maintain social connections.
Dr. Michelle Dees, a board-certified psychiatrist, further explains how pets offer unique emotional support: "The love and acceptance pets provide unconditionally fosters emotional welfare in an environment where there is no criticism." For people struggling with SAD, this kind of support can significantly boost mood and provide relief from seasonal depression symptoms.
2. Pets Encourage Routine and Structure
Maintaining a routine is essential for managing SAD symptoms, as it helps regulate the body’s internal clock and creates a sense of stability. Pets naturally encourage routine; they need feeding, exercise, and attention at regular intervals, which can help owners stay on track even when motivation is low.
Steve Carleton, Chief Clinical Officer at Porch Light Health, notes that "having a schedule or structure can be invaluable for people with SAD." He adds that "having a pet creates a sense of purpose and responsibility, enabling people to manage the lethargy that often comes with seasonal depression." For pet owners, the daily care routine can be grounding and motivating, helping them get out of bed even on the darkest winter mornings.
3. Pets Promote Physical Activity and Outdoor Time
Getting outside in winter is often challenging, yet exposure to natural light and fresh air is crucial for those managing Seasonal Affective Disorder. Dogs, in particular, are great motivators for outdoor activity. Jessi Gholami, a licensed therapist and editor at Start Here Parents, explains, "Clients with SAD often struggle to keep up with routines, and a pet can be a good motivator. Dogs need their walks, which gives owners a reason to go outside, even on cold days. A little outdoor time can improve energy and lift the mood."
Regular physical activity releases endorphins, known as "feel-good" hormones, which can help combat SAD symptoms. The simple act of walking a dog or playing with a cat indoors creates movement, which benefits physical health and provides a natural mood boost.
4. Pets Boost Serotonin, Dopamine, and Oxytocin Levels
Petting and interacting with animals can naturally stimulate the release of serotonin, dopamine, and oxytocin—chemicals essential for regulating mood and managing depression. Dr. Mikki Lee Elembaby, an associate psychologist at Clarity Therapy NYC, explains, "Spending as little as ten minutes petting a dog can have an immediate positive effect on mood by lowering cortisol, the stress hormone, and increasing levels of serotonin, dopamine, and oxytocin."
For those with SAD, who may experience depleted serotonin and dopamine levels, interacting with pets offers a natural, drug-free way to elevate mood. By boosting these mood-regulating chemicals, pets provide a sense of comfort and joy that can help offset seasonal depression.
5. Pets Reduce Feelings of Isolation and Enhancing Social Connections
For many people, SAD amplifies feelings of isolation, especially during the darker months. Dr. Rostislav Ignatov, Chief Medical Officer at The Haven Detox, emphasizes that "pets offer consistent companionship and routine, which can help anchor us, particularly when we feel disconnected or down." Simply having a pet nearby or knowing they rely on us can fulfill the human need for interaction and care.
Additionally, pets can act as social catalysts, encouraging interactions with others. Dr. Courtney Scott, Medical Director at Momentous Recovery Group, notes that "walking a dog daily or taking it outdoors creates opportunities for pet owners to meet others, fostering brief but meaningful social interactions that can lift spirits." For those experiencing SAD, these moments of connection can help reduce feelings of isolation.
6. Emotional Support Animals: A Unique Benefit for SAD
While all pets offer comfort and support, emotional support animals (ESAs) are recognized for their specific role in mental health care. ESAs, often prescribed by therapists for people with conditions like SAD, provide daily companionship and help manage symptoms without the need for additional medications.
Dr. Mikki Lee Elembaby explains that "emotional support animals complement traditional SAD treatments by offering a daily source of joy, routine, and emotional connection." Unlike other pets, ESAs are intended to serve as part of a treatment plan, reinforcing healthy habits, providing emotional stability, and encouraging regular interaction with another living being. For those managing seasonal affective disorder, an ESA can be a valuable addition to their treatment regimen.
Different pets provide different types of companionship, so choosing the right pet is essential for maximizing their benefits. Dogs are ideal for individuals who enjoy outdoor activities and need encouragement to stay active, while cats offer quieter companionship, perfect for those who prefer a low-maintenance relationship. Birds, rabbits, and other small pets provide comfort and joy without requiring outdoor activity, making them excellent for people with limited mobility or space.
Ehab Youssef, a licensed psychologist, suggests that "the best pet choice depends on an individual’s lifestyle and preferences." He adds that "for some, an active dog will provide motivation and outdoor time, while for others, a calm cat offers warmth and companionship that feels less demanding." Ultimately, selecting a pet that aligns with one’s daily habits can enhance their ability to manage SAD effectively.
Conclusion
With seasonal affective disorder affecting so many, integrating pets into one’s life can provide a unique layer of support. Whether through companionship, routine, physical activity, or emotional stability, pets play a powerful role in combating the winter blues. For those struggling with SAD, adopting or connecting with an emotional support animal can be an effective, natural complement to traditional treatments like light therapy and counseling. As therapists and mental health experts affirm, pets can make the winter season feel a little brighter and a lot more manageable.
Nadya Khoja is the Head of Content & SEO at Pettable. She has been featured on Forbes, CBC, Wall Street Journal, and many other notable publications. She has spoken around the world, educating various business leaders about building and executing scalable marketing strategies in the health tech space.
