ESA for Anxiety | Can a Dog Really Improve Your Mental Health?

If you’re living with anxiety, an emotional support animal (ESA) can provide the support, comfort, and companionship you need to calm down when you’re feeling overwhelmed. While many animals can help ease anxiety symptoms, dogs are the most common choice—their loyalty, affection, and ability to sense emotions make them ideal ESAs for anxiety.

To help you understand whether and how an anxiety support dog can improve your mental health, this article will clarify:

• Whether you can get a support dog for anxiety
• How ESA dogs can help with anxiety
• Which dog breeds are best for emotional support
• How to get an anxiety support dog

Can You Get a Support Dog for Anxiety?

Yes, it’s possible to get a support dog for anxiety. The Fair Housing Act (FHA)—the main law that regulates ESAs—does not stipulate which species can and cannot serve as emotional support animals. This means any animal can be an ESA, including dogs, cats, fish, ponies, and guinea pigs.

However, for your dog to be considered an anxiety support animal, you need to obtain an ESA letter. It proves you are living with a mental health condition, and your dog helps ease its symptoms, which grants you the right to:

• Live with your dog even in housing with no-pet policies
• Access housing without paying pet rent, pet deposit, and other additional pet fees

To get an ESA letter, you need to consult with a licensed therapist or another licensed mental health professional. They can assess your condition and determine whether you need an ESA for anxiety.

Why Having an Anxiety Support Dog Could Be a Good Idea

Anxiety can cause a constant state of worry, nervousness, and physical tension, which can make it challenging to get through everyday tasks without feeling overwhelmed. Having an anxiety support dog by your side can help you cope with these symptoms and improve your mental health by:

• Providing companionship
• Reducing stress
• Establishing routine
• Offering distraction
• Encouraging physical activity
• Improving social interaction
• Providing a sense of purpose

Providing Companionship

Dogs are considered “man’s best friend” for a reason: their unwavering loyalty, companionship, and ability to form deep emotional bonds with humans make them more than mere pets.

Plus, dogs have a remarkable ability to pick up on your emotional state. When you’re sad, anxious, or stressed, they might respond by staying close, offering affection, or just being quietly present. With the constant companionship of your anxiety support dog, you can avoid stress and loneliness, which are known to trigger anxiety attacks.

Reducing Stress

Petting, cuddling, and being around your dog calms you down, and there’s science to prove it.

When we’re stressed, our bodies release cortisol, a stress hormone linked to anxiety, weight gain, high blood pressure, and bone loss, among other serious conditions. A study found that cortisol levels significantly reduce when we are around dogs, even for a few minutes.

In another study, researchers discovered that interacting with your dog can increase oxytocin levels, a “feel-good” hormone that helps regulate stress.

Establishing Routine

If you have anxiety, you might be prone to overthinking and indecision, which can make it challenging to take action and handle even simple tasks without second-guessing yourself. Establishing a fixed daily routine can help reduce the mental load of constant decision-making.

Unlike cats and other common ESAs, dogs have regular demands like feeding, grooming, walking, and playtime. Caring for your furry friend can help build a daily routine that keeps you grounded in the present and gives your mind fewer chances to spiral. The predictability helps minimize uncertainty and makes you feel in control over your time and emotional state.

Offering Distraction

Anxiety can lead to a vicious cycle of intrusive and unpleasant thoughts that can increase stress, fuel negative emotions, and make even simple tasks feel like too much. And it often doesn’t matter what you do: any effort to suppress the unpleasant thoughts can increase their frequency and intensity, further fueling anxiety symptoms.

An ESA dog can provide a positive distraction that interrupts intrusive thoughts by engaging your attention with play, affection, or routine care. Shifting your focus to your furry friend when your mind starts racing lets you avoid anxious thoughts and feelings, helping you calm down and feel more grounded.

Encouraging Physical Activity

Engaging in physical activity regularly goes a long way in managing symptoms of anxiety. Some of its benefits include:

• Endorphin release: Exercise triggers the release of endorphins, which can boost your mood, relieve stress, and reduce symptoms of anxiety
• Distraction from worries: Physical activity like walking can help divert your attention from anxious thoughts and keep your focus on the present moment
• Reduced stress hormones: Regular exercise can help regulate the levels of stress hormones like adrenaline and cortisol, keeping you calmer and improving sleep quality

The only issue is that anxiety can make it hard to engage in physical activity consistently. However, when you get an ESA dog that needs daily walks, you’ll have no option but to drop everything and take them out once those puppy eyes start pleading. It’ll feel less like a chore and more like quality time together.

Improving Social Interaction

Anxiety, particularly social anxiety disorder, can make it hard to interact and connect with others because of an irrational fear and worry about being judged or humiliated.

An emotional support dog can make it easier because they attract attention and spark curiosity. People will often approach to ask about your dog, share relatable stories, or compliment that cute outfit on your fur baby, making conversations effortless.

You might even make friends or find a community of dog lovers you can join!

Providing a Sense of Purpose

According to the American Psychiatric Association, you can ease your anxiety symptoms by finding a purpose in life. It could be raising a family, pursuing personal growth, advocating for a cause you believe in, or simply caring for your anxiety support dog.

Your canine companion genuinely depends on you for food, water, shelter, and exercise. This means that even when anxiety makes everything feel pointless, the sense of being needed can motivate you to get up and provide the necessary care. It directs your attention toward meaningful goals, preventing negative thoughts and increasing your confidence.

Best Dog Breeds for Emotional Support

While the best anxiety support dog for you depends on your unique circumstances, the table below lists the most popular breeds:

How To Choose the Right Breed for Yourself

When choosing your emotional support dog, there are four factors you need to consider:

1. Size: Choose a dog breed with a size that matches your living space. For example, a pug or shih tzu can thrive even in small living spaces, while golden retrievers and Labradors need a vast living space and preferably an outdoor area
2. Energy level: To ensure you and your furry friend stay happy, healthy, and stress-free, select a breed whose energy levels match your lifestyle and activity level. For example, don’t pick a poodle unless you’re up for lots of playtime
3. Personality: To connect with your ESA and receive the support you need, choose a breed with a personality that matches your lifestyle and emotional needs. For example, you don’t want a high-energy, independent breed like a husky if you need a low-key, laid-back companion
4. Grooming requirements: Some dog breeds require grooming more frequently than others, so you should go with an option that aligns with the time you’re willing and able to dedicate to their care. For example, only go for poodles if you don’t mind frequent grooming sessions, or choose a low-maintenance breed like a Labrador if you prefer minimal upkeep

How To Get a Support Dog for Anxiety

Now that you understand the mental health benefits of getting a support dog for anxiety, you might be wondering how to go about it.

What you need to do is obtain an ESA letter. You can do that by following these steps:

1. Find a licensed mental health professional (LMHP)
2. Undergo evaluation
3. Receive your letter

Find a Licensed Mental Health Professional (LMHP)

The first step is to find an LMHP practicing in the state in which you’re looking for housing. While therapists are the most common options, other LMHPs who can write ESA letters include:

• Psychiatrists
• Nurse practitioners
• Clinical social workers
• Primary care physicians

Once you find an LMHP, you need to schedule an appointment. Since not all LMHPs offer remote consultations, you might have to travel to their office to have it in person.

Undergo Evaluation

During your appointment, the LMHP will evaluate your symptoms and use the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) to determine whether you have a mental health condition that your dog could help manage.

Keep in mind that there’s no guarantee of approval. If your LMHP concludes that you don’t have any discernible mental health condition, they could deny your request for an ESA letter.

Receive Your Letter

If the LMHP confirms you have an anxiety disorder and believes that you could benefit from an emotional support dog, they’ll prescribe an official ESA letter.

A valid ESA letter must:

• Be written on the LMHP’s official letterhead
• Have the LMHP’s state license number, National Provider Identification number, and contact information
• State that you have a qualifying mental health condition, without revealing it
• Explain how your dog supports your well-being
• Have the LMHP’s signature and date of issue

Challenges of Obtaining an ESA Letter

While the traditional process of obtaining an ESA letter may seem straightforward, you might run into various challenges that could prevent you from getting one or cause you legal troubles, such as:

• Running into scammers: Not all online ESA services are legit. Some offer fake ESA letters that don’t comply with state or federal law, which can lead to rejection when aiming to lease a property or apartment. The landlord can even take legal action against you
• Varying laws and regulations: While ESAs are regulated on the federal level, some states have additional requirements. An ESA letter that applies in one state may not be applicable in the other, even if it’s completely legit
• Long wait times: If you’re not already seeing an LMHP, finding one, scheduling an appointment, and getting a diagnosis can take weeks. The prolonged process might cause you to miss out on the apartment of your dreams

Fortunately, there is a solution to acquiring an ESA letter that doesn’t expose you to all these pitfalls. A reputable, fully online service like Your Service Animal can help you get a legitimate ESA letter without complications.

Your Service Animal—Get an ESA Letter for Your Dog in No Time

Your Service Animal enables you to complete the process of getting an ESA letter for your dog from the comfort of your couch. The service connects you to a vetted LMHP in your area and schedules a remote consultation, so you can obtain a fully compliant ESA letter without having to deal with the hassle of in-person appointments.

Your Sevice Animal offers benefits such as:

How It Works

Ready to make your anxiety support dog an ESA? With Your Service Animal, it takes only four quick steps:

1. Find out if you’re a good fit for an ESA letter with our online quiz
2. Schedule an online appointment with a licensed mental health practitioner in your state
3. Attend the online call and receive your ESA letter if clinically appropriate
4. Receive a full refund if the therapist doesn’t issue an ESA letter or your landlord rejects your letter