The Healing Power of Pets: How Cats and Dogs Can Improve Mental Health

Written by Seth Taylor, ALMFT

Our pets have an extraordinary ability to brighten our lives, offering unconditional love and support. But did you know that the mental health benefits of having a pet extend far beyond companionship? Cats and dogs, two of the most popular choices for animal companionship, can have a profound impact on symptoms of depression and anxiety. In this blog, we will explore the numerous ways in which pets contribute to our well-being and help manage mental health symptoms, and we'll also consider the differences between cats and dogs in this regard.

What are the known mental health benefits of pet ownership?

Owning a pet has several known mental health benefits. Cats and dogs may support mental health in different ways, but both have been known to be beneficial for mental health. Key benefits of pet ownership include:

Stress Reduction

One of the most significant mental health benefits of pet ownership is stress reduction. Interacting with pets, whether it's cuddling with a cat or playing fetch with a dog, can lead to a decrease in cortisol, the stress hormone. A reduction in stress may also help individuals better manage their anxiety and depression symptoms. The presence of a pet offers a calming influence, making it easier to cope with life's ups and downs.

Companionship

Cats and dogs provide companionship, helping to alleviate feelings of loneliness and isolation. Loneliness is a common factor in depression and anxiety, and pets offer a constant and non-judgmental presence that can fill this emotional void. Many people with mental health symptoms find solace in the companionship of a furry friend who is always there to lend an ear or a paw.

Physical Activity and Routine

Dogs, in particular, require regular exercise, which can encourage their owners to engage in physical activity. Exercise has a direct impact on mental health, releasing endorphins that improve mood and reduce symptoms of depression and anxiety. Furthermore, pets often thrive on routine, which can provide structure and stability in the lives of individuals whose mental health symptoms are impacting their daily functioning.

Cats or Dogs, Which is Better for Your Mental Health?

The choice between a cat and a dog as a pet depends on an individual's personality, lifestyle, and specific mental health needs. Both can offer emotional support and companionship, but they differ in certain aspects that may make one more suitable than the other for particular challenges.

Benefits of Cats

Cats are known for their independence and low-maintenance nature. They are great for people who need a more hands-off pet. If you have anxiety and find comfort in a calm, low-energy environment, a cat might be a better choice. The gentle purring and affectionate nature of many cats can provide emotional support and stress relief. Cats are also a good option for individuals with a busy lifestyle, as they require less attention and exercise than dogs.

Benefits of Dogs

Dogs are loyal, affectionate, and highly social animals. They can be a perfect fit for individuals who struggle with depression, as the routine and responsibility of caring for a dog can provide a sense of purpose and motivation. The exercise and outdoor activities that dogs require can also help alleviate symptoms of depression and anxiety, as physical activity promotes the release of mood-improving endorphins. Additionally, a dog’s companionship can be especially beneficial for those who need emotional support and someone to share their life with.

Takeaway

Whether you choose a cat or a dog, pet ownership can have a remarkable impact on your mental health. The unconditional love, companionship, and routine that pets provide can alleviate the symptoms of depression and anxiety, reduce stress, and combat loneliness. Consider your lifestyle, personal preferences, and specific mental health needs when choosing the right pet for you. 

Remember that pets are not a substitute for professional mental health treatment, but they can be valuable additions to your support system. If you're considering adopting a pet for its mental health benefits, consult with a licensed psychotherapist or mental health counselor to determine the best choice for your specific circumstances. In the end, the bond between a human and their furry friend can be a powerful force for healing and happiness.

How to cope after a miscarriage: A guide for partners

Having a miscarriage can be devastating in a way that is often lonely. In the wake of a miscarriage, it is common to feel disconnected from your partner and even from yourself. The emotional healing process is unique for each individual and couple. Everyone experiences grief differently, but whatever feelings you are grappling with, they are valid. It takes time to heal from such a loss, but there are ways you can care for yourself and your relationship that can make it a little more manageable. In this article, we will discuss how to heal after a miscarriage, ways to cope with associated relationship stressors, and how to reconnect with your partner.

Managing Grief 

It is normal to experience a rollercoaster of emotions following a miscarriage. You might experience sadness, numbness, anger, guilt, and shock. It can be uncomfortable to sit with these feelings, but the only way to get through it is to experience it. On top of that, physical changes and volatile hormones complicate the experience of the formerly pregnant person even further. However, all partners in the relationship, regardless of whether or not they were pregnant, will likely experience some form of grief. There is no universal experience of grief, and therefore no universal way to cope. Here are some tips as you figure out how to best process your grief.

Resist the urge to isolate

Sometimes depression makes people want to isolate themselves from their community. While it is certainly easier said than done to resist depression-fueled urges, it is important to make your best effor to stay connected to loved ones. If it is too hard to initiate social contact, consider asking friends and family to check on you regularly and to be more mindful of making consistent plans with you.   

Accept support 

If at all possible, do not rush back into your typical life, especially if you are still physically healing. Productive rest and healing is more possible when you allow yourself to be cared for. While it makes sense that this may be uncomfortable or make you feel guilty, the people who love you want to be helpful. There is not much they can say or do to lighten your emotional load, but accepting their help with practical tasks will allow you more time and energy to process your emotions.  

Seek professional help

Grief and depression are powerful forces, and even if you do everything “right” to cope, it might still feel insurmountable. In these instances, you need to seek professional help, in the form of a moderated support group and/or a therapist. 

How to reconnect with a partner after miscarriage

Since grieving is different for each person, it can lead to potential relationship stressors. For example, one partner might want to process externally by talking about their feelings, while the other finds talking about it more distressing than productive. It is common to feel disconnected from your partner in the aftermath, but there are ways you can try to reconnect. Try not to make any permanent decisions about the relationship dynamic during this time, as grief and depression can distort your true feelings. Here are some ways to reconnect: 

Communicate your feelings

Though it can be uncomfortable to talk about such challenging emotions, it is important to be transparent with each other about what you are experiencing and what you need to facilitate your healing process. Even if you feel unable to express the full extent of your emotions, any communication you can manage is better than none at all. A lack of communication creates emotional distance in a relationship; this is not a you versus your partner(s) circumstance, it is you and your partner against the grief. Try to keep this in mind and practice empathy towards your partner’s experience even if it differs from your own.      

Seek counseling

Couples therapy offers a safe space to express and process your emotions. Strong emotions might cloud your ability to express yourself productively and a therapist can help you find mutual understanding more easily. 

Schedule quality time

During a stressful time, it is more important than ever to be intentional about spending time together to maintain your connection. This does not need to be anything fancy or elaborate but ideally it should be a shared positive experience. Accumulating positive experiences is a powerful tool for creating a buffer against your negative emotions.

Getting Pregnant Again

The good news is that 85% of people who experience pregnancy loss go on to have healthy pregnancies if they choose to try again. If you want to try to conceive again, try to hold off until everyone in the relationship is at a point in their healing journey where they feel ready to do so. Medically speaking, it is best to wait until you have physically and emotionally recovered to embark on a new pregnancy. Physically, some people may be ready to get pregnant as soon as two weeks following a miscarriage, but that will heavily depend on your body and how it is healing, as well as any procedures that may have accompanied the miscarriage. Consult your doctor for the most accurate, personalized advice for when you should try to get pregnant again. 

What if I feel anxious about trying again?

It is natural and expected to feel anxious or scared when you are trying to get pregnant and when you do get pregnant after a miscarriage. This might make enjoying your pregnancy difficult. Consider talking to your partner and/or other trusted loved ones so you do not have to carry the weight of the anxiety alone. You can also speak to your doctor about how to maximize your chances of a successful pregnancy which may serve to alleviate some anxiety as well. 

Takeaway

In the wake of a miscarriage, the emotional toll can be overwhelming. Grief is a natural response to pregnancy loss, and it can manifest in myriad ways. It is crucial to acknowledge and experience these feelings, though they can be uncomfortable to sit with. Healing after a miscarriage takes time and patience. If you are unsure of the best way to process your emotions, seek professional support and extra care from your support network.

How to Prevent Seasonal Depression

Fall is fast approaching, which means fall festivities and cozy weather, but unfortunately it also brings daylight savings time on November 5th 2023. For people who experience seasonal affective disorder (SAD), also known as seasonal depression, this can be a difficult time of year. Symptoms of seasonal depression include fatigue, loss of interest in pleasurable activities, and intense sadness. It is not an uncommon circumstance, so if you experience this, you are far from alone. Luckily, there are things you can do to mitigate the intensity of your symptoms.

Tips for Mitigating Symptoms of Seasonal Depression

Utilize light therapy

While there is no definitive cause of SAD, diminished sunlight is thought to be a major contributor. Light boxes are designed to deliver bright light, simulating sunlight, to treat symptoms of SAD. You cannot use just any light, it needs to provide 10,000 lux of light and produce as little UV as possible. There are specific guidelines to using the lightbox delineating the best time of day and exposure times, so be sure to do your research before trying this method.  

Get outdoors

Spending time outdoors functions similarly to the lightbox, in that the goal is to maximize exposure to natural light. It is even better if you can do something active outdoors like taking a walk to provide a boost of endorphins. If that does not feel feasible, sitting outside and getting some sunlight and fresh air is a great approach too.  

Practice meditation

When most people hear about meditation, it generates a mental image of someone sitting in a lotus pose humming “omm”. While this is a valid approach to meditation, it is not the only option. Walking in nature while focusing on your breathing and intentionally taking in your surroundings is one form of meditation. Dynamic meditation is another great option for those who get restless trying to sit still because it uses physical movement as meditation. Research suggests coloring in a structured, symmetrical pattern facilitates a meditative state and soothes anxiety so coloring mandalas is another option for meditation. This is not an exhaustive overview of types of meditation, so if these do not resonate, consider these alternative forms of meditation to find one that works for you.   

Stay socially connected

As with any type of depression, isolating only adds fuel to the fire. Ensuring that some of your close contacts understand that you are depressed or that you anticipate having a hard time once winter comes is a great first step. You can also consider asking them to check on you with increased frequency, help you run errands or do chores, take regular walks with you, or whatever else feels helpful when you are depressed. Socializing does not have to mean anything big or fancy, even a quick call with a friend is better than complete isolation.   

Try therapy

If your symptoms persist or worsen, it is important to seek professional help. A mental health provider can offer therapeutic interventions such as talk therapy or medication. Common types of therapy for depression include Cognitive Behavioral Therapy (CBT), Psychodynamic therapy, and Mindfulness-Based Cognitive therapy. In fact, CBT has been adapted specifically for SAD as well. Not every therapy will work for every person, but there are multiple approaches available to treat SAD.   

Takeaway

Educating yourself on methods to prevent and mitigate symptoms of seasonal affective disorder is an important first step that you have already taken by reading this article. You can navigate the darkness of winter successfully by embracing preventive measures and taking advantage of the resources around you like community and professional support.