How Owning a Pet Can Help Women Manage Anxiety and Stress

The science-backed reasons why animal companionship is one of the most underrated tools in a woman’s wellbeing toolkit — and how to find the right pet for you.

Anxiety is the most common mental health condition to affect women across the world, with studies showing that women are nearly twice as likely as men to experience anxiety. There are a variety of potential triggers for women, from hormonal fluctuations to the mental load that is placed upon them in different aspects of their lives.

One of the most effective ways to manage the stress that women face every day is to incorporate an element of animal companionship into a woman’s life. More specifically, this element could have four legs, a wagging tail, or perhaps a contented purr. The care and ownership of a pet provides a variety of benefits to the mental and physical health of women, many of which are correlated with the hormones and mental aspects of women’s lives.

The Hormone Connection: Why Pets Are Particularly Good for Women

To understand why pets can be helpful to humans when stressed, it helps to understand what happens in the body when an individual is stressed. When an individual feels stressed, their brain releases cortisol, the primary stress hormone in the body. In women, the levels of cortisol are more sensitive to social stress than men, indicating that the stress associated with social interactions is more likely to increase the cortisol levels of women as compared to men.

This is where pets come in. Interacting with an animal — particularly through touch — triggers the release of oxytocin, sometimes called the “bonding hormone” or “love hormone.” Oxytocin is the same neurochemical released during breastfeeding, skin-to-skin contact with a newborn, and close physical affection. It directly counteracts cortisol, lowering heart rate, reducing blood pressure, and promoting a sense of calm.

Research highlights:

• A study published in Frontiers in Psychology found that just 10 minutes of stroking a dog or cat significantly reduced salivary cortisol levels in participants.
• Research from the University of Missouri showed that women experienced a 58% increase in oxytocin after interacting with their dogs — a response comparable to that seen between mothers and children.
• A large-scale Swedish study found that women dog owners had a 23% lower risk of cardiovascular disease — a condition closely linked to chronic stress and anxiety.

Pets and the Menstrual Cycle: Surprising Synergies

Women’s experience of anxiety is not static. For some women, anxiety is experienced differently at various points of their hormonal cycle. The luteal phase, which is the two weeks before a woman’s period, is the phase when many women experience the worst mood and anxiety symptoms. For those with PMS or PMDD, this phase can be significantly debilitating.

Animal companions offer something uniquely suited to these fluctuations: non-judgmental, consistent presence. A pet does not require you to explain yourself, perform emotional labour, or hold it together. The calming physical ritual of patting, brushing, or simply sitting with an animal can act as a form of grounding — a somatic anchor that helps regulate the nervous system when hormones are running high.

For women with PMDD in particular, the rhythmic, repetitive nature of pet care (feeding, walking, grooming) can also provide helpful structure and routine during phases when motivation and energy are low.

Perimenopause, Menopause, and the Comfort of Animal Companionship

Along with the anxieties related to the body changes of menopause are the anxieties related to sleep, cognition, identity, and even the feeling of loss associated with the body’s changes. Menopause is associated with increased feelings of anxiety and low mood.

Beyond the physical changes of menopause, pets can offer several benefits to women during this time:

• Reduced loneliness and social isolation, which are risk factors for anxiety and depression in midlife women.
• A reason to maintain daily routine and physical activity, both of which support mood regulation.
• Unconditional affection that doesn’t hinge on appearance, performance, or productivity — a welcome counterpoint to the identity pressures many women face in midlife.
• Tactile comfort during nights disrupted by hot flushes or insomnia. Many women who suffer from these sleep issues note that having a cat or dog beside their beds allows them to feel less vulnerable and fall asleep again.

The Physical Health Benefits That Support Mental Well-being

Mental and physical health are inseparable, and pet ownership improves both in ways that can make a huge difference for women who are dealing with anxiety.

Regular movement

Dog ownership in particular is strongly associated with increased physical activity. Women who walk dogs regularly meet the WHO physical activity guidelines at higher rates than non-dog owners. Exercise is one of the most effective evidence-based interventions for anxiety and depression — and having a dog ensures it happens even on difficult days.

Better sleep

A Mayo Clinic study found that 41% of pet owners reported sleeping better with their pet present. For women who struggle with anxiety-related insomnia throughout all stages of life, sleeping with an animal provides feelings of security and comfort.

Lower blood pressure

The American Heart Association has recognized that owning pets, specifically dogs, is associated with lower blood pressure and a lower risk of developing hypertension – a condition that is underdiagnosed in women.

The Social and Psychological Dimensions

Beyond hormones and heart rates, pets benefit women’s mental health through several psychological pathways.

Purpose and routine

One of the hallmarks of anxiety and depression is the loss of motivation and structure. Owning a pet requires care regardless of how one feels about themselves. The routine care for a pet can provide structure for the woman with depression.

Mindfulness and presence

Animals are resolutely in the present moment. Spending time with a pet naturally draws attention to the here and now — away from ruminative thinking about the past or catastrophizing about the future. This mirrors many of the core principles of mindfulness-based therapy, which is among the most effective psychological approaches to anxiety.

Social connection

Pets — dogs especially — tend to act as catalysts for social interactions with strangers. For women who struggle with social anxiety or whose social networks have contracted during the midlife period, interacting with a dog can be a transformative experience.

Choosing the Right Pet for Your Well-being Needs

The benefits of pet ownership are real — but they depend on finding the right match for your lifestyle, living situation, energy levels, and health. A poorly matched pet can add stress rather than relieve it.

Dogs:

Best for women who are looking for some structure in their lives, who seek regular outdoor activity, and who desire high levels of tactile and social interaction. Ideal for women who work from home, have empty nesters in the house, or who find relief from anxiety through physical exercise. Consider your lifestyle and the time you can commit to this program.

Cats:

Excellent for women with busy schedules and less energy to devote to caring for a pet. Cats can provide the oxytocin benefits for women without the demands of a dog companion. The purring cats do produce a sound that has been shown to have a calming effect upon the human nervous system. The frequencies between 25 and 50 Hz given by cats have even been shown to promote bone healing in humans.

Smaller animals:

Other options include guinea pigs, rabbits, and birds, which require less care but will still provide companionship — ideal for women with limited mobility or those new to pet ownership.

Wherever you are in your pet journey, it’s important to get your pets from responsible, ethical breeders to make sure you obtain animals that are healthy and free from genetic diseases and have been raised in good environments. 

A Note of Balance: When Pet Ownership Isn’t the Right Fit Right Now

Pet ownership isn’t for everyone. For individuals who are in the depths of severe anxiety or depression, or who are going through a period of major upheaval in their lives, it may not be the best time to add the responsibility of pet ownership to their lives. Alternatives to pet ownership in these situations may include volunteering at an animal shelter, pet-sitting for a friend, or spending time with a pet belonging to a family member.

Similarly, women who have allergies to pets, money constraints, or other limitations in their ability to own a pet may also find other ways to fulfill some of those same needs and obtain the same benefits from adding pet ownership to their lives.

The goal is always your well-being — and the path there looks different for everyone.

The Bottom Line

The link between women’s mental health and pet companionship is not based on the anecdotal experience of owning a pet. For women who struggle with anxiety, pet companionship is among the most holistic and human interventions for mental health. Before you decide to get a pet, do your research and find a reputable breeder to ensure that your pet will be healthy and happy in the role that you provide for it. Often, a pet can change a woman’s relationship with stress — one pat on the head, one walk, one evening on the couch at a time.