Whether you’re feeling stressed or simply in need of a mental boost, research shows that interacting with your pet can change your mood by regulating cortisol and oxytocin.
‘Tis this season for caroling, holiday traditions, and… stress! But you don’t have to feel overwhelmed. There are simple things you can do to manage stress, decrease anxiety, and boost mental well-being. In other words, you can increase resilience through simple practices.
In fact, a study done in 2019 showed that playing with a dog or cat for just 10 minutes significantly decreased students’ cortisol levels.[1] According to the Cleveland Clinic, cortisol plays an important role in your:
- Metabolism,
- Blood pressure,
- Blood sugar,
- Inflammatory response, and
- Sleep cycle.[2]
Most importantly, cortisol affects your body’s stress response. During stressful times, your body can release cortisol, so you stay on high alert. Interacting with your pet can counter this response, helping you feel calmer.
Another study done in 2011 showed that just 3 minutes of physical interaction with a dog resulted in an increase in oxytocin.[3] According to Harvard Health Publishing, oxytocin is known as the “love hormone” because it is associated with:
- Relaxation,
- Trust in relationships, and
- Psychological stability.[4]
Of particular interest, oxytocin has been shown to decrease stress and anxiety. In other words, it helps us to feel good.
Therefore, playing with our pets for just a few minutes can decrease cortisol and increase oxytocin, giving us an important mental boost.
Tips For Implementing:
To put this into practice, try setting aside a few minutes in the morning, after work, or before bed to play with your pet. Three minutes is a good place to start, and it’s best to be consistent with time of day.
Consider when you are most likely to experience stress. Try to take a few minutes during these stressful moments to break the cycle. This can be really helpful for those who have a hard time transitioning from work to home life. It can be an effective buffer between a stressful day and enjoyable evening at home.
Bear in mind, this is not meant to create one more chore for someone who is already overburdened. If this sounds familiar, try to refrain from adding “play with pet” to your to-do list.
Instead, just try to keep this research in mind the next time you find yourself spontaneously playing with your furry friend. Build awareness around the fact that something you already enjoy doing serves another purpose. Try to linger in the moment, savoring the “feel good” hormones.
For those who already play with their pets, consider how you could incorporate this activity at new times throughout the day. Perhaps you always play with your dog after work, but need a mental reset before heading into work in the morning. You may benefit from a few minutes of fetch before work.
If you’re someone who works from home, this research can serve as justification to take a few small breaks throughout the day to pet your cat or dog. It can give you a mental break, like the walk to the office water cooler that you no longer take because you work from home. Think of it as caring for your pet and caring for yourself.
Small Changes, Big Transformation
This is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!
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[1] Pendry, P., & Vandagriff, J. L. (2019). Animal Visitation Program (AVP) Reduces Cortisol Levels of University Students: A Randomized Controlled Trial. AERA Open, 5(2). https://doi.org/10.1177/2332858419852592
[2] https://my.clevelandclinic.org/health/articles/22187-cortisol
[3] Linda Handlin, Eva Hydbring-Sandberg, Anne Nilsson, Mikael Ejdebäck, Anna Jansson & Kerstin Uvnäs-Moberg (2011) Short-Term Interaction between Dogs and Their Owners: Effects on Oxytocin, Cortisol, Insulin and Heart Rate—An Exploratory Study, Anthrozoös, 24:3, 301-315, DOI: 10.2752/175303711X13045914865385
[4] https://www.health.harvard.edu/mind-and-mood/oxytocin-the-love-hormone
