How a service dog could help you ease stress and anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Did you know that specially trained service dogs can ease stress and anxiety? Explore the powerful impact of these dogs, how to get one, plus 7 anxiety-busting tips to try.
When you live with high stress or anxiety, every day can feel like an uphill battle. As you try to handle situations that leave you feeling drained or overwhelmed, it can feel pretty lonely.
But imagine the joy of having a faithful, loving companion with you to support you every moment — one who’s loyal and can help you in both practical and emotional ways.
If you’ve got a service dog trained specifically to help ease stress and anxiety, you’ve got a trusted friend by your side who can sense your needs, respond to anxious feelings, and help you calm down in tough moments.
While service dogs might not be the right fit for everyone (there are specific criteria a person must meet), it’s helpful to explore the options of owning one, whether that’s for yourself or someone you care about. Let’s dive in.
What are stress and anxiety service dogs?
Stress and anxiety service dogs are specially trained animals that provide real, paws-on support to people struggling with conditions like anxiety disorders, PTSD, or depression.
Unlike regular pets or emotional support animals (ESAs), service dogs are taught specific skills and tasks that directly help you ease and manage anxious feelings or intense stress in the moment, so you can feel more in control of your emotions and environment.
Service dogs can recognize early signs of panic attacks and provide comfort or grounding techniques. They can create space for you in crowded areas, and can support you in daily schedules like taking medication or having a rest if your heart rate gets too high.
In other words, you’re going about your day with a trusted friend by your side, who’s trained to know when you’re feeling stressed, and is always ready to step in to help when you need it.
Service dogs vs emotional support animals
Service dogs and emotional support animals both support stress and anxiety in humans, but they have different roles and different legal rights. Here’s the breakdown:
Service dogs are trained to assist people with disabilities by performing tasks like recognizing panic attacks or protecting someone’s head and body during a seizure. They’re recognized by the Americans with Disabilities Act (ADA), which means they can accompany handlers in most public spaces.
ESAs provide comfort through their presence, but they do it without special training and have limited legal rights — they’ll likely need to follow "no pets" policies in areas of life like housing, flights, or restaurants.
How do you decide between a service dog and an ESA?
If you need specific help with symptoms of anxiety or stress—such as grounding during panic attacks, reminders for medication, or physical barriers in crowded spaces—a service dog trained to respond directly to your symptoms might be a good choice.
If you mainly benefit from the companionship and calming presence of a pet, but you don’t need specific tasks performed, an ESA might be the way to help you manage feelings of anxiety, without the extensive training that a service dog requires.
7 ways service dogs can help with anxiety and stress
Service dogs are wonderful additions to a person’s care routine and even family. Though their tasks might seem small, they can bring life-changing support to their handlers.
Grounding during panic attacks: A service dog can sense a panic attack beginning and respond by nudging or pawing at their handler, encouraging them to stay present. Some dogs are even trained to guide their handler to a safe, quiet place to help them recover.
Deep pressure therapy (DPT): Many service dogs are trained in DPT, where the dog applies pressure to the handler’s body to help reduce anxiety — it’s like they make themselves into a comforting weighted blanket. Amazing, isn’t it?
Medication reminders: Service dogs can be trained to nudge or alert handlers at certain times of day to prompt them to take medications for anxiety or PTSD.
Interrupting repetitive or anxious behaviors: Service dogs can interrupt behaviors that are common during anxiety episodes, such as pacing, tapping, or scratching. This can help someone break the cycle of anxious thoughts and reset their focus.
Providing a comforting presence in crowded or public places: A service dog can act as a barrier in a crowd, giving their handler personal space and helping them feel more grounded and calm.
Alerting others in emergencies: Some service dogs can alert family members or emergency services if their handler needs immediate help, like if they faint or become unresponsive during anxiety attacks.
Helping with social interactions: Having the dog with them often makes people with social anxiety find social situations less intimidating. And service dogs can be a great talking point, too, which can make starting a conversation easier.
How to get a service dog for stress and anxiety (plus what to do if you can’t get one)
Getting a service dog to help cope with your stress and anxiety can be life-changing, but it’s a bit of a process. Here’s a simple guide to help you navigate the process. Remember that while having a registered service dog does take time and can be challenging, it’s important to advocate for yourself if you feel strongly about this form of support.
Get a recommendation from a mental health professional
First, consult a licensed mental health professional. They’ll assess whether a service dog would benefit your anxiety or stress. If they think it’s the right option for you, they’ll provide a recommendation letter confirming your diagnosed condition and the potential benefits of a service dog.
Research reputable service dog organizations
Once you have your recommendation, the next step is to find a reliable organization that trains and matches service dogs with the people who need them.
Look for respected organizations like Canine Companions, Paws with a Cause, and Freedom Service Dogs, as these companies are specialized in training service dogs for mental health needs. Read up on what they offer and their application process, so you know whether they’re a good fit and how to get on their list.
The demand for service dogs is high, so waiting lists might be long, but finding the right organization also means finding a dog who’ll be the right companion for you.
Consider the costs and explore financial assistance options
Service dogs can cost anything from $15,000 to $30,000 or more, depending on the training and the organization.
Look for nonprofits to help cover costs through grants, donations, or payment plans. There are assistance programs, like the Assistance Dog United Campaign, that offer financial aid for those in need. Local charities, veteran support groups, and mental health organizations may also provide financial assistance, so explore these options if cost is a concern.
Be prepared for training requirements
After being matched with a service dog, you’ll need to bond and learn to work together. Your training (yes, the handler needs training, too!) can last from a few weeks to several months, depending on the organization and your dog's skills.
You'll learn to give commands, understand responses, and reinforce trained tasks so you can manage and communicate well with your dog.
Be patient with the process
It can take months to secure a service dog for stress and anxiety, because of the extensive training they receive. While you’re waiting, stay engaged with mental health support through therapy, support groups, or self-care.
💙 Learning to be patient with others starts with cultivating Patience with yourself, as seen in this guided meditation by The Daily Calm.
Explore alternatives if a service dog isn’t accessible right now
If getting a service dog doesn’t seem feasible right now—whether due to financial, logistical, or timing challenges—there are other ways to feel the benefits of animal-assisted therapy.
Try volunteering with animal shelters or participating in therapy dog programs. These can provide some of the calming and comforting benefits that come from being around animals.
Or, if you feel confident, you might consider adopting a dog as a pet and training them in some basic stress-relief techniques. While they wouldn’t qualify them as a service dog, they can still bring comfort and companionship for those managing stress and anxiety.
7 tips to calm anxiety and stress (no dog needed)
Not everyone can get a service dog, and that’s okay. Luckily, there are plenty of other ways to manage stress and anxiety on your own.
Here are some simple, practical strategies that can help ease anxious feelings and bring a sense of calm when you need quick relief, or when you’re looking to build daily habits that support long-term mental wellbeing.
1. Practice deep breathing exercises
When anxiety hits, your body’s natural reaction is to take short, shallow breaths that can make you feel even more panicked. Deep breathing helps your body and mind slow down and brings more oxygen to your brain, which can help you feel calmer.
Try the box breathing technique: Breathe in through your nose for a count of four, hold for a count of four, and exhale through your mouth for a count of four. Repeat this a few times until you start to feel a bit more relaxed.
💙 Follow Chibs Okereke’s lead as he guides you through box breathing in this SOS Breath Work session.
2. Use grounding techniques to stay present
Grounding techniques may help bring your focus back to the present when your mind is racing with anxious thoughts or you feel overwhelmed.
Use the 5–4–3–2–1 exercise to take a moment to observe your surroundings. List five things you see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. If you want to keep exploring, here are 18 grounding techniques to try out.
3. Get your body moving
Exercise can be great for reducing anxiety and stress. You don’t need to hit the gym everyday for an hour or run five miles (unless you want to). Even a short walk around your neighborhood can help clear your mind and release built-up tension.
Physical activity can help to release natural mood lifters in the brain and may also help to reduce stress hormones like cortisol. So, the next time you feel anxious, stand up and stretch, do living room yoga, or dance to your favorite song to feel better fast.
💙 Try adding some gentle movement into your day with The Daily Move’s Mindful Movement, which can be practiced anywhere, anytime (yes, even at home).
4. Try progressive muscle relaxation (PMR)
Progressive muscle relaxation, or PMR, involves tensing and then relaxing each muscle group in your body.
Start by tensing your toes for a few seconds, then slowly release them. Work your way up your body, tensing each muscle group—feet, calves, thighs, core, and so on—and then relaxing. This practice helps release physical tension caused by stress and can help you feel more calm and relaxed.
5. Journal your thoughts
Writing down your worries and concerns can help them feel less overwhelming and can give you a clearer perspective. It can be a helpful way to process your feelings and identify any patterns in your anxiety or stress — and sometimes you might find solutions, too.
Set aside a few minutes each day to journal about what’s on your mind. Don’t worry about grammar or structure, just let your thoughts flow onto the paper. If you need a little more guidance, here are seven tips to get started.
6. Spend time in nature
Nature has a calming effect, so if you’re feeling anxious, take a few minutes to sit in a park, go for a walk, or just step outside and breathe in some fresh air.
Observe the natural world around you. Watch the birds fly or splash around in a puddle, feel the sun on your face, or listen to the rustle of leaves. This can bring a sense of calm and shift your focus away from anxious thoughts.
7. Connect with animals through volunteering or pet-sitting
If you love animals but don’t have a service dog or pet of your own, spend time with animals in other ways. Research shows that interacting with animals can reduce stress and release calming hormones like oxytocin, so it can be incredibly comforting
Get in touch with your local shelter or rescue center to see if you can volunteer to help care for the animals, or offer to walk a friend’s dog or pet-sit when they’re away.
Stress and anxiety service dogs FAQs
What breeds make the best service dogs for anxiety and stress?
Certain dog breeds are well-suited for service work due to their temperament, intelligence, and loyalty.
Labrador Retrievers, Golden Retrievers, and Poodles (including mixes) are popular choices because of their friendly demeanor and trainability, with Poodles also being hypoallergenic.
German Shepherds, Border Collies, and Cavalier King Charles Spaniels can also make great service dogs if they have the right temperament.
The most important thing, however, isn’t the breed, but that they’re calm, reliable, and responsive to training.
Are there grants or programs that help cover the cost of a service dog for anxiety?
Service dogs can be expensive, ranging anywhere from $15,000 to $30,000, but grants and funding programs can help. Here are some options to look for:
The Assistance Dog United Campaign provides grants for service dog costs.
The Petco Foundation offers funding assistance through partner organizations.
Veteran programs like K9s for Warriors and America’s VetDogs provide free service dogs to veterans with PTSD or other mental health issues.
Local charities, community organizations, and mental health nonprofits that may offer small grants or assistance.
Can I train my own dog to become a service dog for stress and anxiety?
Training your own dog to become a service dog for anxiety and stress management is possible, but it’ll need lots of dedication and patience.
Beyond basic obedience, the dog must be trained to respond to your specific needs. Under the ADA, a service dog must be trained to perform tasks directly related to your disability, like alerting to anxiety attacks, providing deep pressure therapy, or supporting their handler before, during, and after a seizure.
You might want to work with professional trainers or enroll in service dog training courses to give you some expert support and help you check that your dog's temperament and responsiveness are suited for this role.
Can service dogs detect stress?
Service dogs can detect stress in their handlers by sensing body language, facial expressions, and scent changes due to hormones like adrenaline or cortisol released during anxiety. They respond to subtle physical signs, like changes in breathing or restlessness, by nudging their handlers or leading them to a safe space to help calm their stress.
What are the main differences between emotional support animals and service dogs for anxiety?
While both emotional support animals (ESAs) and service dogs provide comfort, there are key differences:
Service dogs are trained to perform specific tasks to assist with a person's disability, including anxiety-related tasks like interrupting anxious behaviors or alerting to panic attacks. They have legal access to most public places under the ADA.
ESAs offer comfort without specialized training, and they don’t have public access rights — though they may be allowed in housing with no-pet policies.
Calm your mind. Change your life.
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