How Animals Can Help Your Mental Health (Even If You Don’t Have a Pet)

We talk a lot about mental health—therapy, self-care, coping skills—but sometimes, the best support doesn’t come from words. Sometimes, it has fur, a wagging tail, feathers, scales, whatever it is - but it’s that quiet presence that just makes things feel okay.

There’s a reason so many people find comfort in animals. They don’t judge. They don’t get mad at us. They don’t tell you to “just think positive” when our day is shitty. They just exist with you, in the moment, exactly as you are. And for a lot of people, that’s the safest they’ve ever felt. I can tell you, in many ways, I feel as if my animals have saved my life. They have been with me through some of my most painful and raw moments. Without them, I would have been completely alone and at that time of my life things were so dark and broken that I can’t confidently tell you I would still be here.

I see it in my work all the time. When words feel too heavy, having an animal nearby can change everything. When I have my little dog Eugene, in session, he brings an energy to the room that supports individuals through an array of emotions. Whether the conversation is light and simple or heavy and tearful, his little being makes a huge impact. An animal's presence alone can lower anxiety, reduce stress, and help process emotions in a way that feels safe and natural.

But I also want to acknowledge that not everyone can have a pet. And I get that. Whether it’s allergies, finances, housing restrictions, or just not being in a place to care for an animal full-time, owning a pet isn’t always possible. That doesn’t mean you can’t still experience the benefits of being around them.

Ways to Connect With Animals (Even Without a Pet)

• Volunteer at a local rescue or shelter.

Even just an hour a week makes a difference—for both you and the animals. They need socialization, and you get the benefit of unconditional love (and maybe some happy tail wags). This is excellent for those who are working on an array of different challenges and maybe are feeling “stuck.” Volunteering helps with not just animal socialization, but also humans! You will be around people who share a common love and compassion for animals while also nurturing your own need for community.

• Offer to pet sit.

A lot of people need someone to watch their pets when they’re out of town. It’s a great way to get that companionship without full-time responsibility. This is a wonderful opportunity for those that are not quite ready to spend time with others; whether it’s due to depression or just having a minimal social battery. Pet sitting is a great way to force yourself to be active by taking care of an animal and moving your body.

• Spend time at an equine therapy center or farm.

Horses, in particular, have this incredible ability to mirror human emotions and energy. Even just standing near them can be grounding. This is excellent for those facing challenges with anxiety and self-esteem issues. Horses are remarkable at helping bring out an emotional strength in us that we didn’t even know existed!

• Go to a dog-friendly park or cat café.

You don’t even need to have a dog—just being around them can be uplifting. Plus, dog owners love talking about their pets, so it’s an easy way to connect with people, too. And this goes for cats as well! There are many cat cafes popping up where you can have a cozy drink with a feline buddy. This is also a great opportunity for people who experience social anxiety. You can practice exposing yourself to a potentially uncomfortable situation while being surrounded by the comfort of animals

How Animal-Assisted Therapy Changes the Healing Process

In my practice, I use Animal-Assisted Therapy (AAP) because I know that sometimes, talking just isn’t enough. Some emotions are too deep, too complex, or just too overwhelming to put into words.

That’s where animals come in. They create a different kind of connection—one that isn’t based on language, expectations, or pressure to “figure things out.”

Therapy animals help with:

• Emotional grounding – If you feel anxious or overwhelmed, their presence can regulate your nervous system.

• Trust & connection – If relationships feel hard, animals provide safe, judgment-free companionship.

• Reducing anxiety & emotional overload – Studies show that just petting an animal can lower stress hormones.

Whether you have a pet at home or you’re just looking for ways to experience that connection, animals remind us of something important:

You don’t have to be “fixed” to be worthy of love. You don’t have to have the right words to be understood. You don’t have to explain yourself to be accepted. Be YOU.

I am working hard on being me, and honestly it is so liberating living my life for myself and not for other’s opinions. I definitely thank the animals in my life for helping me with developing this sense of being and confidence, and I sincerely hope this is something you can experience as well.

And sometimes, companionship from a creature other than a human is exactly what we need.

If you would like to explore how animals can play a bigger role in your mental health journey, I would love to connect!