Emotional support animals (ESAs) provide numerous benefits for people with depression. They can help ease loneliness, foster social connections, provide physical comfort, and get you out of the house for exercise and fresh air. Research shows that animals can positively affect a person’s mood by decreasing cortisol levels, reducing blood pressure, and increasing oxytocin.

You must form a strong bond to fully reap the rewards of owning an ESA. Try these fun activities with your ESA if you want to learn how to engage with your ESA to create a strong and lasting bond.

9 Fun Activities to Strengthen Your Bond and Mental Well-Being

Looking for some fun ways to bond with your ESA that also benefit your mental health? These nine depression and emotional support animal activities offer a great starting point.

1. Go for Daily Walks or Hikes

An ESA for depression and anxiety can play a vital role in improving mental health by providing consistent companionship and reducing feelings of loneliness. Activities like walking, playing, or simply spending time with your ESA can help distract from negative thoughts and create a sense of purpose. The bond between an individual and their ESA fosters emotional resilience, making it easier to cope with daily challenges.

Look up different walking routes or hiking trails near you and explore them with your pup. Try a new route to keep things interesting, or walk your usual route backward to mix things up. Your local parks department website is a good resource to check for trail maps, or you can ask friends or family for recommendations on local walking paths.

2. Play Interactive Games

Experts agree that play is an essential part of an animal’s life. It encourages mental stimulation, physical exercise, social development, emotional well-being, and adaptability. Playing interactive games with your ESA is mutually beneficial; your ESA gets the physical and mental workout they need to stay healthy, and your mood improves as you interact with your pet.

Consider classic games like fetch, tug, and hide-and-seek when playing with your ESA. You can build upon these classic games to come up with creative variations. For example, you can wrap your pup’s dinner inside paper packing material in a box and have them search for it rather than just serving their meal in a bowl. You can also purchase interactive feeders to encourage your ESA to use its brain and instincts while eating. Dogs also enjoy chasing bubbles and flirt poles and playing chase with you. Cats enjoy hunting games that tap into their stalking instincts; feather wand toys entice them into stalking and pouncing like they would in the wild.

3. Try Obedience or Trick Training

Obedience training is essential for any pet, and ESAs are no exception. Training teaches animals what we expect from them, as well as teaching them cues for lifesaving behaviors like “sit,” “come,” or “stay.” Cats can be trained to obey commands, though obedience training is more commonly associated with dogs. Here are some fun tricks to teach your ESA:
● Shake: Ask your dog to sit, hold a treat in a closed fist at their chest level, and say “shake.” When the dog paws at your hand, open it and reward them with the treat. Once your dog understands what you want, phase the treat out and reward them only when they paw at your hand with the “shake” cue.
● Roll over: Have your dog lie down, then use a treat to encourage them to turn their head toward their shoulder so they roll onto their side and over their back onto the other side. Say “roll over” and reward them with the treat once they perform the movement.
● High five: Stand or sit in front of your cat and hold a treat at shoulder height. When they stretch out to paw at your hand, reward them with the treat while saying, “High five!” If your cat hesitates to touch your hand, reward them for hovering instead.

No matter your ESA’s species, obedience or trick training can help stimulate your pet’s brain while building a strong bond with you.

4. Practice Mildful Petting or Grooming Sessions

Petting an animal can have a notable effect on your stress levels. A 2019 study measured 249 students’ cortisol levels before and after animal petting sessions. Researchers noted significantly less cortisol in saliva samples of students who spent 10 minutes petting an animal than those who were made to wait for an animal interaction. If you have depression symptoms or feel stressed, mindful petting or grooming sessions with your ESA can help calm and relax your mind.

To create a calm grooming session, consider aromatherapy and soothing music to calm you and your animal. Let your pet sniff the grooming tools first to become familiar with them. Use slow, gentle strokes when using a brush and speak in calm, soothing tones, offering treats for calm behavior. This can help relax your ESA and create a sense of trust between you.

5. Explore Pet-Friendly Parks and Cafes

An ESA can help you get out of your comfort zone by increasing social interactions. When you’re dealing with depression, you might lose the motivation to go out and be around others, but an animal like a dog forces you out anyway, which can boost your mood. A study sponsored by AARP and Michigan Medicine found that nine in 10 pet owners said their animals helped them enjoy life and feel loved, while eight in 10 said their pets helped reduce stress.

Ask around or search online to find local pet-friendly spots, like restaurants, parks, and other businesses, so you can bring your ESA when you go out. You can also use resources like BringFido to find local dog-friendly activities. When you go to a new place, having your ESA with you can boost your confidence and be a conversation starter with other animal lovers.

6. Attend ESA-Friendly Community Events

In 2023, the U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community called loneliness an “epidemic” in America. The Advisory noted that a lack of social connection is associated with an increased risk of anxiety, depression, and dementia. But getting out and socializing when you feel depressed can seem almost impossible—especially if you don’t know anyone else who is going to an event. Look for local events like dog walks, charity runs, or pet meetups so you can bring your ESA with you for support and encouragement.

7. Create an At-Home Obstacle Course

Just like humans, animals need exercise to stay physically and mentally healthy. One fun way to bond with your ESA is to create a fun and challenging obstacle course made of everyday items and then train them to use it. If you have PVC pipes lying around, you can use them to make agility jumps or weave poles for your dog (or you can purchase the pipes relatively cheaply). You can repurpose a child’s play tunnel using tent pins to anchor it. You can also secure an old tire or hula hoop sideways between two posts to create a tire jump. Learning the course with your dog can give you a sense of purpose while you bond with your ESA.

8. Take Relaxation Time Together

According to the Mayo Clinic, relaxation techniques can lower stress levels, improve focus and mood, and lessen anger and frustration. Involve your ESA in your relaxation time so they can also reap the benefits while the two of you bond. You could practice yoga with your ESA or enjoy quiet time together, cuddling and practicing deep-breathing techniques. Alternatively, you could practice mindful petting by focusing on the feel of their fur under your hand as you pet them.

9. Start a Photo Diary of Your Adventures

Writing in a diary or a journal can help you understand your thoughts and feelings so you can work through them more easily. According to the University of Rochester Medical Center, journaling is an effective tool that can manage anxiety, reduce stress, and cope with depression. And reflecting on positive experiences can boost your mood. Why not combine journaling with your love for your ESA by starting a photo diary of your adventures together?

Your photo diary doesn’t have to follow a specific format. You could start a blog that you either keep private or share with your loved ones, create a social media profile to post photos of you and your ESA, or print pictures and add them to a scrapbook with detailed captions to remember specific moments together. When you’re feeling down, you can look back through your photo diary and remember your good times together.

FAQs About Engaging with Your ESA

Can any activity help improve my mood with an ESA?

Many activities with your ESA can help improve your mood, such as walking, petting, and grooming them. Consider an ESA for ADHD, depression, anxiety, and other mental health conditions or mood disorders.

What activities are best for strengthening my bond with my ESA?

No one activity is the best for strengthening your bond with your ESA. Consider activities like training together, walking, attending pet-friendly activities, and even cuddling on the couch.

How can I balance my ESA’s needs with my mental health goals?

Your ESA has specific needs you must meet, regardless of how you feel mentally. However, you can incorporate these needs (like feeding, grooming, and exercising) into a structured daily routine that can give you a sense of purpose. You can also do things that meet your pet’s needs and your mental health goals, like walking together or cuddling.

Fighting Depression Together with Your ESA

An ESA for depression and anxiety can help by being a comforting presence that you can rely on, no matter how you’re feeling. Many ESA bonding activities can help build your relationship while fighting depression symptoms, including taking walks, playing games, obedience training, exploring pet-friendly parks and cafes, and simply relaxing together. If you think an ESA could help you manage your depression, consult a mental health professional to get an ESA letter from a provider like Pettable.