A little bit of anxiety is good. It helps us stay alert and survive potentially life-threatening situations. A lotta bit of anxiety? Not so much. If you’re looking for a healthy way to manage general anxiety, heightened anxiety disorders or emotional distress, Anxiety.org suggests (drum roll, please) pets! Yes, emotional support animals could be the difference between controlling anxious feelings and letting them take over. Humans have relied on dogs in particular as therapy and companion animals for centuries. Dr. Gabre Denton, a veterinarian and trainer with TeachMe.To, says the best dogs for people with anxiety are “calm, affectionate and emotionally intuitive.” Some breeds, like Labrador retrievers, have made a name for themselves as intelligent, sweet emotional support dogs. Others, like Chihuahuas and Cockapoos, are just really good at keeping us company when times get tough. Whatever shape your anxiety takes, there’s a dog breed out there for you.
The Best Emotional Support Dogs for People with Anxiety, According to Experts
Meet the Expert:
- Dr. Gabre Denton is a veterinarian and veterinary surgeon in New York who works with TeachMe.To, helping pet family members learn training tips and techniques. He has more than seven years of veterinary experience and grew up on a farm in Australia where he spent loads of time with many different types of animals.
What Are the Best Dog Breeds for People with Anxiety?
Breeds that make excellent emotional support dogs include Golden retrievers, Labrador retrievers, Cavalier King Charles spaniels, Pugs, and Basset Hounds. These are just a few Dr. Denton mentioned that connect well with humans and show lots of love. “Greyhounds and Shih Tzus are also good choices, as they’re usually content in relaxed environments,” Dr. Denton adds.
1. Chihuahua
- Height: 5 to 8 inches
- Weight: 2.5 to 4.5 pounds
- Personality: charming, independent
- Activity Level: moderate
- Shedding Factor: moderate
- Life Expectancy: 12 to 20 years
- Trainability: 5/10
At six pounds max, Chihuahuas are as low maintenance as dogs get, requiring little exercise beyond shopping for sweaters. Small enough to snuggle in bed and sympathetic enough to nurse Elle Woods through heartbreak, they will follow you from room to room looking for attention. An ideal distraction from your inner monologue.
2. Pembroke Welsh Corgi
- Height: 10-12 inches
- Weight: Up to 30 pounds
- Personality: Adaptable, Sweet
- Activity Level: High
- Shedding Factor: Moderate to High
- Life Expectancy: 12-13 years
- Trainability: 8/10
Obedient and loyal “without being needy” (according to the American Kennel Club)—is it any wonder Queen Elizabeth can’t get enough? Quick to bond with humans, Pembroke Welsh Corgis are often tapped as companion dogs for nursing home residents and people with disabilities. They’ll adore sitting at your feet while you sip a comforting cup of tea. Right, Liz?
3. French Bulldog
- Height: 11 to 13 inches
- Weight: 17 to 28 pounds
- Personality: playful, alert
- Activity Level: moderate
- Shedding Factor: moderate
- Life Expectancy: 10 to 12 years
- Trainability: 6/10
This squishy-faced lapdog deserves its newfound popularity. Frenchies are flexible, even-tempered and all about snuggling away a bad day. Training can be tricky because these sweeties are stubborn, but they make great roomies for homebodies. One word of warning: French Bulldogs are predisposed to many health ailments. If vet bills and doggy medicine give you anxiety, we advise looking at a different breed.
4. Cocker Spaniel
- Height: 13-16 inches
- Weight: 20-30 pounds
- Personality: Gentle, intelligent
- Activity Level: Moderate
- Shedding Factor: Moderate
- Life Expectancy: 10-14 years
- Trainability: 10/10
Sweet and extremely child-friendly, Prince William and Kate Middleton’s preferred breed is known to do well with kiddos, per the American Kennel Club. Growing up next door to a Cocker Spaniel named Stella, I can confirm these gentle dogs are playful, as long as you’re nice to them and remember their sensitive nature. Plus, their fluff factor is off the charts. Just bury your nose—and your worries—in their long, silky fur.
5. Dachshund
- Height: 8 to 9 inches
- Weight: 16 to 32 pounds
- Personality: stubborn, sensitive
- Activity Level: moderate
- Shedding Factor: low
- Life Expectancy: 12 to 16 years
- Trainability: 5/10
Playful and affectionate, wiener dogs are also innately hilarious. You’ll be so amused by their everyday ambles around town, fear won’t have room to rear its head. (Hey, there’s even a museum dedicated to them in Germany.) They’re smart, but sensitive, so be nice with training tactics.
6. Golden Retriever
- Height: 21-24 inches
- Weight: 55-75 pounds
- Personality: Friendly, Devoted
- Activity Level: Moderate to High
- Shedding Factor: High
- Life Expectancy: 10-12 years
- Trainability: 10/10
There are many reasons why Goldens (and their various doodle hybrids) are some of the most popular therapy, guide and rescue dogs, alongside Labradors. They usually ace the Canine Good Citizen test—the gold standard for certifying emotional support animals—when they’ve been well-trained and socialized. Highly intelligent, friendly and easily trained, their always-happy temperaments can shift from playful to placid with ease.
7. Labrador Retriever
- Height: 21-25 inches
- Weight: 55-80 pounds
- Personality: Outgoing, Fun-loving
- Activity Level: High
- Shedding Factor: High
- Life Expectancy: 10-12 years
- Trainability: 10/10
See above (and know that Labs are just as keen on learning commands and pleasing humans as Goldens are). My family adopted a black Lab named Oliver when I was in second grade. I can attest to the fact that these dogs love kids and have tons of energy. Yes, they learn commands well and are obedient, but their need for exercise is no joke. My parents now have a red Lab named Frannie who joins them on road trips and hates being left out. She’s the ultimate companion dog.
8. Yorkshire Terrier (yorkie)
- Height: 7 to 9 inches
- Weight: 4 to 12 pounds
- Personality: feisty, doting
- Activity Level: energetic
- Shedding Factor: low
- Life Expectancy: 11 to 15 years
- Trainability: 5/10
According to National Service Animals Memorial, a Yorkie named Smoky is the first recorded therapy dog. During World War II, Smoky lifted the spirits of injured and active soldiers by providing comfort and entertainment. With a pedigree like that, a tendency to establish tight bonds with their owners and a willingness to travel anywhere by shoulder bag, this little breed has a whole lot to offer.
9. Greyhound
- Height: 27-30 inches
- Weight: 60-70 pounds
- Personality: Independent, Sweet
- Activity Level: Moderate to High
- Shedding Factor: Low
- Life Expectancy: 10-13 years
- Trainability: 7/10
Despite being able to sprint up to 35 miles per hour, these gentle giants—many of them retirees rescued from racetracks—prefer to lie around. Incredibly sweet and docile (they rarely bark), with smooth soft coats, they make ideal roommates. Bonus? They “hug” by leaning their often-hundred-pound bodies against their human’s legs.
10. Saint Bernard
- Height: 26-30 inches
- Weight: 120-180 pounds
- Personality: Charming, Watchful
- Activity Level: Moderate
- Shedding Factor: Moderate
- Life Expectancy: 8-10 years
- Trainability: 8/10
Loving, eager to please and tolerant of even the wildest domestic animals (small kids), it’s no wonder J.M. Barrie said a Saint Bernard inspired the Darling children’s nanny in Peter Pan (yes, even though Nana was a Newfoundland). These massive teddy bears can reach 180 pounds but only require moderate exercise. With their deep soulful eyes and patient demeanors, they’re like ashwagandha in dog form.
11. Cavalier King Charles Spaniel
- Height: 12-13 inches
- Weight: 13-18 pounds
- Personality: Affectionate, Friendly
- Activity Level: Low to Moderate
- Shedding Factor: Low to Moderate
- Life Expectancy: 12-15 years
- Trainability: 9/10
Known for their adaptability to their owners’ routines, Cavalier King Charles Spaniels will happily bend to meet you where you are on any given day. Soft as silk and eager to snuggle, Cavs are soothing creatures to have around. Plus, their low prey drive makes them ideal walking buddies.
12. Pug
- Height: 10 to 13 inches
- Weight: 14 to 18 pounds
- Personality: adaptable, charming
- Activity Level: moderate
- Shedding Factor: high
- Life Expectancy: 12 to 15 years
- Trainability: 7/10
These tiny—yet sturdy—dogs were bred as companions dogs for emperors in ancient China. Later on, they were the favorites of Dutch and British monarchs. Known for their goofy personalities, Pugs can go with the flow and offer nothing but love and devotion.
13. Bernese Mountain Dog
- Height: 23-28 inches
- Weight: 70-115 pounds
- Personality: Calm, Affectionate
- Activity Level: Moderate
- Shedding Factor: High
- Life Expectancy: 7-10 years
- Trainability: 8/10
Gentle souls like Bernese Mountain dogs get along swimmingly with kids and other animals. Often, they’ll pick a favorite person and won’t be afraid to show it. While they need ample exercise, they’re also content lounging around with said favorite person, meditating or quietly contemplating life’s little joys.
14. Miniature American Shepherd
- Height: 13-18 inches
- Weight: 20-40 pounds
- Personality: Affectionate, smart
- Activity Level: High
- Shedding Factor: Moderate
- Life Expectancy: 12-13 years
- Trainability: 9/10
These blue-eyed stunners are ideal medium-sized dogs for folks who enjoy constant companionship but aren’t eager to have a giant Saint Bernard roaming their home. The Miniature American Shepherd is incredibly loyal and even keel. Their intelligence makes training a breeze
15. Newfoundland
- Height: 26-28 inches
- Weight: 100-150 pounds
- Personality: Friendly, Loving, Patient
- Activity Level: Moderate
- Shedding Factor: Moderate to High
- Life Expectancy: 8-10 years
- Trainability: 8/10
It’s hard not to feel safe and secure around a giant, fluffy Newfoundland. These dogs may look intimidating, but they’re known for their patience and ability to bring joy and comfort to people of all ages.
16. Labradoodle
- Height: 20-24 inches (Standard), 17-20 inches (Medium), 14-16 inches (Miniature)
- Weight: 42-65 pounds (Standard), 30-45 pounds (Medium), 15-25 pounds (Miniature)
- Personality: Intelligent, Dedicated, Joyful
- Activity Level: High
- Shedding Factor: Low
- Life Expectancy: 12-15 years
- Trainability: 10/10
Originally bred to be a hypoallergenic guide dog, Labradoodles have become very popular family pets. A mix between a Labrador retriever and a poodle, they are super smart and loving. They do have lots of energy, so make sure you’re ready to sign up for frequent walks and playdates outside. Once trained, they are incredibly obedient and happy to dedicate their time to you.
17. Basset Hound
- Height: 13-15 inches
- Weight: 40-65 pounds
- Personality: Mellow, Charismatic
- Activity Level: low
- Shedding Factor: low
- Life Expectancy: 12-13 years
- Trainability: 5/10
These lazy love bugs are great lounging buddies. Though Basset Hounds can be very stubborn (I’ve witnessed a Basset mix named Petey refuse to go inside after a walk and weasel food from complete strangers on a neighboring porch), they are incredibly doting pets. In fact, the AKC says they are true pack animals and thrive around kids and other pets (even cats!).
18. Shih Tzu
- Height: 9-11 inches
- Weight: 9-16 pounds
- Personality: Adaptable, affectionate
- Activity Level: Moderate
- Shedding Factor: Very low
- Life Expectancy: 10-18 years
- Trainability: 7/10
Another lap dog eager to snuggle! Shih Tzus have been companion dogs for centuries, which means they are experts at easing tension, playful antics and calm nights in. Great with kids, these tiny dogs also live a long time, which means more years with your emotional support pup.
How dogs can benefit people with anxiety
Aside from being adorable and fluffy, dogs can help people with anxiety on a physical level. The American Heart Association says that dog owners get in more physical activity than non-dog owners and, according to the AHA’s review of several published studies, pet owners have lower resting heart rates and blood pressure levels than people without pets. Pet people also have less intense reactions to aggravating events and faster recovery time after experiencing psychological or physical stress.
A 2024 survey conducted by Rover found that dogs can also make people feel less isolated (hello, constant roommate). Plus, 64 percent of respondents with pets said they feel excitement when they come home after a long day at work or a vacation. A mood boost post-work? We love it! Plus, a Human Animal Bond Research Institute survey discovered 80 percent of pet owners feel less lonely with a pet. Dogs can be excellent ice breakers when meeting someone new; pups don’t mind being center stage.
Even spending time with a dog is good for stress reduction. One 2019 study out of Washington State University found that students who participated in an animal visitation program exhibited lower cortisol (stress hormone) levels after just ten minutes petting a dog! Staring at pictures of animals did not achieve the same results, which means hanging out with the real deal is a game-changer.
Types of Emotional Support Dogs
Dogs are so good at supporting humans when it comes to mental health, we’ve given them official titles! There are emotional support dogs, therapy dogs and service dogs, just to name a few. These are all different in the eyes of the law - and a person can definitely adopt a dog specifically to help ease anxiety without having to register the animal anywhere as such. These designations come in handy primarily when it’s time to travel or visit a public space.
Service dogs are top tier. They’re highly trained animals recognized by the Americans with Disabilities Act that not only provide emotional support but also perform a function that either alerts or prevents something from happening (like a seizure) or interrupts a potentially harmful cycle (like an anxiety attack). Service dogs are trained—and legally allowed—to go everywhere with their owner.
Therapy dogs also go through rigorous training and testing to get certified, but aren’t usually employed full-time by someone in need. Instead, they provide social-emotional benefits to a variety of people like students, hospital patients and nursing home residents. Therapy dogs do not have the legal access or privileges that a service dog has.
Emotional support animals are companion animals medical professionals (such as psychiatrists) prescribe to patients with physical, psychiatric or intellectual disabilities, like anxiety or PTSD. ESAs receive no special training or regulated certification, nor are they required to by law. However, ESAs are protected under the Federal Fair Housing Act, which says landlords cannot discriminate against tenants who have an emotional support animal. (Also, they can be any species! Dogs, cats, even horses have served as emotional support animals.) A note from a licensed medical professional is usually required to bring an ESA on an airplane or into a public business. Make sure you check out the specific laws in your state, as they can vary.
Finally, there are companion pets. Companion dogs are similar to emotional support and therapy dogs but are different in the eyes of the law. Aka, these pets do not have legal access to the same areas that emotional support, therapy and service animals do. People suffering from anxiety, depression, PTSD and similar ailments that prevent them from enjoying life are ideal candidates for companion dogs.
How to Choose the Right Breed
Now, the tricky part: Choosing the best dog to help reduce anxiety. The CDC advises doing significant research before adopting the first pet you see. All individuals—human and dog—have needs that must be met. The best match might take a while to find. Be patient! Visit local shelters or reputable breeders to experience a breed first hand.
Dr. Denton also points out that dogs can reduce anxiety, but they are a big responsibility. “Dogs offer emotional support and help reduce stress, but they need routine and care, which might feel overwhelming some days,” he says. “Choose a breed that fits your lifestyle and take things slow—short walks or simple training can be a good start. Remember, dogs are great, but self-care is important too.”
Key elements to consider are:
- Temperament: Dogs who are less reactive with lower prey drives won’t bark at the drop of a hat or take off running when they spot a squirrel. Calm breeds who can adapt to their human’s lifestyle are ideal.
- Energy Level: If exercise keeps a person’s anxiety at bay, get a dog who has lots of energy! Dr. Denton says high-energy dog breeds need lots of attention and exercise. This can work for some people. However, if introversion and being a homebody is the name of the game, stick with breeds who are content lounging at home.
- Size: Folks who want a companion dog that can travel anywhere with them should focus on smaller breeds.
- Grooming needs: Do regular (expensive) trips to the groomer’s sound anxiety-inducing? Opt for a low-maintenance breed and relax knowing all it takes is a weekly brushing to keep their coat in check.
- Trainability: Ideally, a canine who reduces anxiety will learn quickly, retain commands and respond when called.
Which Dog Breeds Should People with Anxiety Avoid?
Anxiety can increase heart rates and blood pressure, stirring up feelings of dread and restlessness. This is why Dr. Denton says high energy breeds are probably not ideal for people with anxiety. Breeds like Border Collies and huskies have more needs in general (lots of outdoor time, mental stimulation, risk of separation anxiety) and their wild vibes may be bad for an anxious human.
“Also, breeds with strong guarding instincts, like German shepherds, Rottweilers or Dobermans might not be the best choice if you’re looking for a calm, low-maintenance companion,” Dr. Denton adds.
Remember, focusing solely on breed may not be the best route. All dogs have unique personalities. The breeds on our list are ones we know to be soothing presences, eager to please and fairly low-maintenance.
