Reprint: Dogs, Humans, and Stress

Dogs are helping people regulate stress even more than expected, research shows

Studies show that dogs help humans cope with stress. marcoventuriniautieri/E+ via Getty Images

Kevin Morris, University of Denver and Jaci Gandenberger, University of Denver

In a 2022 survey of 3,000 U.S. adults, more than one-third of respondents reported that on most days, they feel “completely overwhelmed” by stress. At the same time, a growing body of research is documenting the negative health consequences of higher stress levels, which include increased rates of cancer, heart disease, autoimmune conditions and even dementia.

Assuming people’s daily lives are unlikely to get less stressful anytime soon, simple and effective ways to mitigate these effects are needed.

This is where dogs can help.

As researchers at the University of Denver’s Institute for Human-Animal Connection, we study the effects animal companions have on their humans.

Dozens of studies over the last 40 years have confirmed that pet dogs help humans feel more relaxed. This would explain the growing phenomenon of people relying on emotional support dogs to assist them in navigating everyday life. Dog owners have also been shown to have a 24% lower risk of death and a four times greater chance of surviving for at least a year after a heart attack.

Now, a new study that we conducted with a team of colleagues suggests that dogs might have a deeper and more biologically complex effect on humans than scientists previously believed. And this complexity may have profound implications for human health.

How stress works

The human response to stress is a finely tuned and coordinated set of various physiological pathways. Previous studies of the effects of dogs on human stress focused on just one pathway at a time. For our study, we zoomed out a bit and measured multiple biological indicators of the body’s state, or biomarkers, from both of the body’s major stress pathways. This allowed us to get a more complete picture of how a dog’s presence affects stress in the human body.

The stress pathways we measured are the hypothalamic-pituitary-adrenal, or HPA, axis and the sympathoadrenal medullary, or SAM, axis.

When a person experiences a stressful event, the SAM axis acts quickly, triggering a “fight or flight” response that includes a surge of adrenaline, leading to a burst of energy that helps us meet threats. This response can be measured through an enzyme called alpha-amylase.

At the same time, but a little more slowly, the HPA axis activates the adrenal glands to produce the hormone cortisol. This can help a person meet threats that might last for hours or even days. If everything goes well, when the danger ends, both axes settle down, and the body goes back to its calm state.

While stress can be an uncomfortable feeling, it has been important to human survival. Our hunter-gatherer ancestors had to respond effectively to acute stress events like an animal attack. In such instances, over-responding could be as ineffective as under-responding. Staying in an optimal stress response zone maximized humans’ chances of survival.

Dogs can be more helpful than human friends in coping with stressful situations. FG Trade/E+ via Getty Images

More to the story

Tips to manage stress during the midterm elections

In The Conversation, a clinical psychologist offers advice on managing stress during this stressful time.

I've excerpted the article here (the "Cliff's Notes" version). Click through to read the whole thing.

1. Put the phone down!

While it is tempting to stay glued to your devices, never-ending doomscrolling and screen-refreshing can become overwhelming and keep you in a state of tension and constant vigilance. Excessive consumption of news and social media predicts poorer long-term mental health during times of crisis.

Plan some breaks where you can engage in activities that take your mind off politics.

2. Uncertainty doesn’t equal catastrophe

When anxious – as many in the U.S. are right now – people tend to assign threatening meanings to ambiguous situations. But this tendency is neither reliably accurate nor helpful. Jumping to catastrophic conclusions is like setting off a series of false alarms that exaggerate your sense of threat.

3. Don’t retreat into bed

The feeling of deep disappointment about election results you don’t like can trigger a desire to withdraw and hole up. Staying engaged in activities that give you a sense of accomplishment, pleasure or meaning can make managing this time far less painful.

4. Remember, it won’t always feel this intense

It’s normal and understandable to feel overwhelmed by current events. Focus on what will help you manage this day without punishing yourself for being upset or feeling depleted. Human beings tend to be remarkably resilient, even in the face of tremendous stress and trauma.

5. Don’t go through this time alone

Feeling isolated, whether physically or emotionally, can make a hard time feel worse. When people experience acute stress, they cope much better if they have social support.

6. Stay regular

While self-care may seem unimportant, attending to those basic bodily needs can go a long way toward keeping your internal resources sufficiently replenished so you can meet the high demands of this time. There is increasing evidence that poor sleep is closely connected to many mental and emotional health difficulties.

7. Help others

There’s so much during this time that you cannot control – there is no magic wand that speeds up vote counting in critical contested races or makes climate resolutions between countries come sooner. But taking action to improve things now for the people around you both helps others and reminds you that you can make a difference in meaningful ways. It’s a win-win.

8. Add to your toolbox

Each person is different in what helps them to relax or feel more centered. For many people, online mindfulness or cognitive therapy exercises can make a big difference. Check out online mental health programs that have been reviewed by experts and pick the resource that’s right for you.

9. Offer compassion to yourself

The combination of pandemic stresses, economic worries, social injustices, climate breakdown and more means few of us will be at our best right now as we try to just make it through the day. No one is making it through this time unscathed, so kindness to ourselves and others is desperately needed.

10. Reach out if you need additional help

If recommendations 1-9 aren’t cutting it, there are lots of resources to help people through this difficult period:

• National Suicide Prevention Lifeline: 988
• Crisis Text Line: Text HOME to 741741
• Find a therapist
• Find culturally competent mental health care

Be patient, stay calm and keep the faith is a tall order. I’ll be happy if I can get most of the way there.

Coping With Post-Election Stress

Earlier, I've posted suggestions for coping with despair and anger due to the magnitude of cumulative stresses of 2020. My series, In Troubled Times, began shortly after the 2018 elections. It turns out that most folks feel some degree of depression following a presidential election. Whether it's a let down from months of effort, disappointment in the results, fear for the future, or simple exhaustion, it's common. And there are steps we can take to recover from it.

In this article in The Conversation, Christopher Ojeda (Assistant Professor of Political Science, University of Tennessee) offers the following suggestions:

1. Focusing on healthy living will help restore your energy. Give yourself breaks from the news – and politics. Get enough sleep, eat well and get some exercise.

2. Limit time on social media, or better yet, log off altogether for a few days. While it’s a way to connect with other people and share information, it’s also a key source of political misinformation, echo chamber conversations and polarized thinking. Overall, too much time on Facebook or Twitter can intensify anxiety and depression.

3. Seek out social support. Talk to a trusted family member, friend, community leader – or find a social support group in your area. While that may be a bit more challenging in a pandemic, with the need for social distancing, it’s still possible to pick up the phone, get on a FaceTime call or set up a virtual appointment with a mental health professional. But also remember Goldilocks’ rule: Social isolation intensifies negative feelings, but so does spending too much time talking about problems.

4. Affirm the value of democracy. Electoral loss is scary because it means having to contend with unwanted or disliked policies – and can create extreme polarization. But accepting loss is part and parcel of democracy. One way to bridge political differences is to join a group, such as Building Bridgers, which brings together citizens with diverse political views to engage in structured conversations.

5. Once you’ve accepted the outcome, get involved with politics. Elections are just the start of what is a complex policymaking process. Participating is empowering and can help alleviate psychological distress. There are many ways to contribute, from contacting elected officials, protesting, running for local office or donating money to joining advocacy organizations or starting a political discussion group.

Coping Strategies in an Ongoing Pandemic

From time to time, I focus on an article that in my estimation offers valuable information or reflection on the stresses of the times. These last four years have presented one crisis after another. And now a pandemic that threatens not only my life and health, but those of my loved ones and friends. So it's a good time to review what enhances our resilience and remind ourselves that we are indeed resourceful. We are not always so, and not all of us are at the same time. Not every piece of advice will seem appropriate to each of us. One of the many benefits of community is that we can remind one another of our strength, we can role model sanity and self-care, and those of us who have hope at any given moment can carry those of us who are mired in despair through the dark hours.

We'll get through this. Together.

On to the article: This is by Craig Polizzi, a PhD Student in Clinical Psychology, and Steven Jay Lynn, Distinguished Professor of Psychology, both at Binghamton University, State University of New York.

Your coping and resilience strategies might need to shift as the COVID-19 crisis continues

The authors highlight three strategies we might use to reduce stress and rebuild our lives, even while the pandemic is still raging. This is going to go on for a while, folks, so let's see what we can do to make the best of this episode in our lives.

Cognitive reappraisal involves reframing the way one interprets an emotional or stressful event or situation to regulate or neutralize its harmful impact. You can think about working from home, for example, as an opportunity to spend more time with family, engage in hobbies or get caught up on projects, rather than as a threat to job security. This strategy tempers the kind of all-or-nothing thinking – such as “the world is unsafe,” “I cannot do anything to help” and “our leaders know nothing” – that can take people down a road of anxiety, worry and mistrust of others. Instead, reappraisal helps you move toward healthy perspectives on stressful situations, dampens negative emotions and boosts positive emotions and keenness to participate fully in life.

Problem-focused coping can be another helpful strategy. It frames a stressful situation as a problem to be solved and fuels planning and the search for practical solutions. For example, people who know they feel worried or depressed after consuming news can plan to monitor and control the timing (such as not before sleep), nature and amount of news they consume. Effective problem-solving increases positive emotions, self-confidence and motivation. It also lessens the psychological impact of stressors.
As society opens up, you need to weigh the pros and cons of shopping, eating in restaurants, or seeking medical treatment, informed by the best available evidence. Problem-focused coping can help you make decisions about whether an activity is safe and consistent with your personal values and the needs of others.

Lovingkindness meditation can help you get through trying times. It involves contemplating and generating positive feelings and tolerance towards yourself and others. Combining lovingkindness meditation with empathy for those with different political views, for example, can help heal frayed bonds of friendship when social support is most needed. Pausing each day to embrace love and kindness counteracts self-blame, guilt, feelings of alienation and social isolation.

And anything that increases the amount of compassion and love in the world is surely a good thing.

For the complete article, click on the title link.