People usually end up here in the same moment: the day has tightened around them, their chest feels a little braced, and they’re wondering whether a pet can genuinely take the edge off stress—or whether that’s just a comforting story.
Pets can help, but not in a magical, one-size-fits-all way. The evidence points to small, reliable pathways—more movement, calmer physiology during gentle contact, and steadier social connection—alongside real responsibilities and risks that matter, especially with children and vulnerable people.1, 2, 3
Stress, in plain terms
Stress is the body’s response to a demand or threat (real or perceived). In the short term it can sharpen attention and prime the body for action. When it becomes frequent or chronic, it can start to wear systems down—sleep, mood, blood pressure, digestion, immunity, concentration.4
Common stressors that keep recurring
- Workload, unclear expectations, conflict, bullying, or low support at work.5
- Money pressure, health concerns, relationship strain, caring responsibilities, and ongoing uncertainty.4
What the science actually suggests about pets and stress
Across many studies, people who live with pets—especially dogs—often show signs associated with better cardiovascular and stress profiles (for example, more physical activity, sometimes lower blood pressure, and dampened stress responses). But causation is tricky: in some cases it may be that healthier, more socially connected people are also more likely to keep pets, rather than pets being the sole driver.1
Public-health guidance also reflects a balanced view: pets can support wellbeing (movement, time outdoors, social contact, companionship), while still carrying health risks that need basic hygiene and sensible supervision.2
Two pathways that seem to do most of the work
- Gentle contact changes the body’s “set”. Quiet stroking, grooming, and close presence can shift heart rate and stress signalling for many people, especially when the interaction feels safe and predictable. Research often discusses oxytocin and cortisol, but results vary across studies and species, so it’s best treated as a probable mechanism rather than a guarantee.3, 6
- Dogs, in particular, pull routines into the open air. Walking a dog adds small, repeated doses of movement and daylight—often the simplest stress buffer people actually keep doing. The American Heart Association notes dog ownership may be reasonable as one part of cardiovascular risk reduction, while also cautioning against getting a pet solely for that purpose.1
Different pets, different kinds of calm
The best “stress-reducing pet” is usually the one whose daily needs match your real life. The mismatch—noise, mess, cost, sleep disruption, conflict about care—can add stress fast.
Dogs
Dogs tend to help most through routine and movement: regular walks, repeated small interactions, and the gentle social friction of meeting neighbours at the same corner each morning. For many households, that structure is the benefit—and the challenge.1, 7
Cats
Cats often suit people who want companionship without the same exercise demands. The calm can come from quiet proximity and predictable rituals—feeding times, settling nearby, short bursts of play—rather than long outings. (As with any pet, individual temperament matters more than the species label.)2
Birds and small animals
Birdsong and busy enclosure life can be absorbing, and routine care can be grounding. But birds can be loud and long-lived, and many small animals are nocturnal or easily stressed by handling—so the “calm” tends to come from observation and gentle husbandry, not constant cuddling.
Fish
Watching fish can be quietly hypnotic for some people, with minimal handling and predictable care. The trade-off is that water quality and tank maintenance can become a stressor if the setup is rushed or under-resourced.
Pets and children: benefits, boundaries, and safety
Many families find pets add warmth and stability. Children may practise empathy and routine through care, and some children talk more easily when an animal is nearby. Still, safety is the non-negotiable foundation: animals can bite or scratch, and young children can unintentionally frighten or hurt a pet.8, 9
Practical rules that prevent most trouble
- Supervise every interaction between pets and babies/young children. Do not leave them alone together, even “just for a minute”.8
- Protect rest and food. Teach children not to touch animals when they’re eating, sleeping, or hiding.8
- Use barriers early. Baby gates, pens, and closed doors reduce chaos while everyone learns new routines.8
- Hand hygiene is part of the routine, especially for little kids, older adults, pregnant people, and anyone immunocompromised.2
How to get the stress-lowering effect without adding new stress
The “benefit” tends to show up when the animal’s needs are met easily and consistently, and the interaction stays calm and safe.
Small habits that matter
- Keep contact slow and predictable. A few minutes of quiet patting or grooming can be more settling than high-energy play when you’re already wired.
- Build one repeatable routine. For dogs, that might be a short walk at the same time each day. For cats, a brief play session before dinner. Repetition is the soothing part.
- Let the pet opt out. Stress drops when the animal can move away, rest, and choose contact rather than being held in it.
When a pet may not be the right stress strategy (right now)
- Your housing or work hours make care unreliable.
- Finances are tight enough that vet care would be a constant worry.
- Anyone in the home has severe allergies, a fear of animals, or a health condition that increases infection risk.
- You’re hoping the pet will “fix” severe anxiety, depression, or loneliness on its own (supportive, yes; a substitute for care, no).2
A steady conclusion
Pets can lower stress for many people in ordinary, repeatable ways: they anchor routines, invite gentle touch, and nudge life outdoors and into relationship. The effect is often modest, but it can be surprisingly durable—so long as the animal’s needs fit the household, and the care doesn’t become another load to carry.1, 2, 4
References
- American Heart Association (2013). Pet Ownership and Cardiovascular Risk: A Scientific Statement From the American Heart Association (Circulation)
- Centers for Disease Control and Prevention (CDC). Ways to Stay Healthy Around Animals (Healthy Pets, Healthy People)
- Mariti et al. (2020). Effects of stroking on salivary oxytocin and cortisol in guide dogs: preliminary results (PubMed)
- healthdirect Australia. Stress: normal versus problematic, fight or flight
- healthdirect Australia. Work-related stress
- Beetz et al. (2012). Psychosocial and psychophysiological effects of human-animal interactions: the possible role of oxytocin (Frontiers in Psychology)
- Mayo Clinic News Network. Mayo Clinic Q and A: How owning pets can lead to a healthier lifestyle
- RSPCA Victoria. Expecting your new baby (pets and infant safety)
- Agriculture Victoria (Animal Welfare Victoria). Children and pets
Veterinary Advisor, Veterinarian London Area, United Kingdom