Anxiety and depression affect millions of people, and sometimes the simplest habits can offer relief. One of them can involve a little buddy that brings a nice presence into your life. Recent research points to a powerful connection between pet companionship and lower stress levels, especially in women.

A study from Harvard found that having a close emotional bond with a pet—particularly a dog—can reduce symptoms of stress, anxiety, and depression. Here, we’ll break down what the research says, why the bond goes beyond simply owning a pet, and how to decide if bringing one into your life is the right move.

Pets and mental health: what Harvard researchers found

The study focused on how pet attachment relates to mental health. Researchers specifically looked at psychosocial factors in women, oversampling those with a history of childhood abuse to better understand how early trauma may influence emotional well-being in adulthood.

They found that women who reported a strong attachment to their pets—especially dogs—had lower levels of stress and fewer symptoms of anxiety and depression. These effects were especially noticeable among women who had experienced abuse in childhood. For them, the emotional support from a dog seemed to fill a gap in attachment that human relationships didn’t always meet.

The results suggest that it’s not about having a pet at home, but the emotional connection it brings. The closer and more secure the bond, the more mental health benefits were reported.

Interestingly, the study found that dog attachment had a more consistent impact than cat attachment. One theory is that dogs require more physical care—walking, playing, grooming—which may help build routine and emotional involvement. There’s also speculation that regular outdoor time with dogs could support microbiome health, which might indirectly affect mood and anxiety levels, although more research is needed on that.

Should you get a pet? Here’s how to decide and plan responsibly

While the emotional benefits of having a pet can be meaningful, it’s not a decision to make lightly. Pets require time, energy, and a long-term commitment. If you’re thinking about adding one to your life, consider the following:

Think about your lifestyle: Do you have time and energy for daily care, including walks, feeding, and vet visits? Dogs need more active engagement than cats or small animals.
Consider your physical health: Make sure you can safely care for and manage a pet, particularly if mobility or allergies are a concern.
Adopt the right fit: Not every dog or cat has the same needs. Look for a temperament and energy level that matches yours. Talk to a shelter or rescue organization for guidance.
Budget realistically: Make sure you can afford veterinary care, food, and grooming without strain.
Start with short-term interactions: If you’re unsure, volunteer at a shelter or pet-sit for friends. This can help you understand the responsibilities without a long-term commitment.

Bringing a pet into your life won’t solve everything, but it can offer comfort if you find stability in routine and companionship. For many, that bond becomes a steady source of support through life’s harder moments.