10 Game-Changing Habits to Calm Your Anxious Dog

Is your dog acting more skittish than usual?

Maybe you’ve noticed her giving strangers a wide berth, shying away from children, or treating every thunderclap like it’s doomsday.

Here’s the truth: anxiety is surprisingly common in dogs.

In fact, up to 50% of dogs struggle with some kind of fear or phobia.

Fortunately, there’s a toolkit of tricks we can use to help our dogs find their inner Zen.

Calming an Anxious Dog: 10 Effective Strategies

Here are 10 practical ways to help your dog feel more relaxed and secure.

#1. Establish a Routine

Dogs thrive on predictability.

It gives them a sense of security and helps them feel more in control of their environment.

Like humans, the more dogs feel in control, the less stressed they feel.

Here are some ways you can set a structured routine for your dog:

• Set consistent times for meals, walks, and play
• Maintain the schedule, even on weekends

#2. Create a Calming Environment

A safe, comfortable space can work wonders for an anxious dog.

Choose a quiet area in your home that your dog can retreat to whenever she wants to:

• Select a low-traffic spot, but not completely isolated
• Use a dog gate or designate a specific room
• Ensure the space is consistently available

Next, make the space inviting.

• Add soft bedding with your dog’s scent
• Include a worn item of clothing that has your scent (for an added sense of security)
• Add a selection of your dog’s favorite plushies and puzzle toys
• Incorporate calming aids like pheromone diffusers or a calming spray (I’ll come back to these in #9)

Make sure your dog is never disturbed when she chooses to spend time in her safe haven.

Make sure too she has only positive associations with this area, so avoid confining her there as a “punishment” for unwanted behaviors or any kind of time-out.

#3. Exercise: A Natural Stress-Buster

Regular physical activity is an important part of managing canine anxiety.

Exercise releases endorphins, which naturally improve mood and reduce stress in dogs.

This includes:

• Daily walks, allowing time for exploration
• Try various activities: swimming, fetch, or agility training

#4. Play: A Natural Anxiety Reducer

Playtime isn’t just for fun – it’s a powerful tool for managing your dog’s anxiety.

Research shows that play is crucial for canine development because it:

• Enhances brain development in young dogs
• Strengthens social bonds
• Teaches important behavioral boundaries

Play also acts as an emotional regulator and being in a playful state can help shift your dog’s emotional balance.

Because play promotes positive emotions, it can act as a counter to feelings of fear and anxiety and work as a buffer against stress, similar to physical activity.

Try these techniques to make playtime with your dog both fun and beneficial:

• Engage in interactive play sessions like a game of tug or fetch
• Let your dog “win” sometimes to boost confidence
• Use play signals (like a canine play bow) to encourage participation

#5. Mental Stimulation Matters

Keeping your dog’s mind active is just as important as physical exercise and play.

Activities that involve licking, chewing, sniffing, and foraging are all natural ways of relieving stress.

• Introduce puzzle toys to challenge problem-solving skills (e.g. stuffed KONGs, Lickimats, Buster Cubes, snuffle mats)
• Incorporate regular training sessions to learn new skills
• Set up scent games to engage natural instincts

When dogs engage the rational brain to solve a mental challenge, it can help reduce anxiety by calming their emotional responses.

Mental exercises, like puzzle toys or training games, encourage dogs to focus and think critically.

This focus on problem-solving diverts their attention away from anxious feelings, leading to an overall calmer dog.

#6. The Power of Sniffing

Talking of foraging and scent games, dogs have a powerful sense of smell which largely dictates how they experience the world.

Studies show that sniffing reduces pulse rate and blood pressure, which makes dogs feel more relaxed and helps alleviate feelings of anxiety.

• Let your sniff to her heart’s content when out on a walk
• The longer your dog’s leash, the longer she is likely to engage in sniffing activities
• Scatter treats around your home or yard for her to seek out

#7. The Soothing Power of Touch

Physical contact can be a powerful tool in managing your dog’s anxiety, but it’s important to respect her preferences.

Not all dogs enjoy the same level of physical touch:

• Some may seek constant contact
• Others prefer limited interaction
• Watch for signs like leaning against you or choosing to nap in your lap, a sign that your dog finds your touch comforting.

When your dog is receptive, try these approaches:

• Gently pet under the chin and on the chest
• Offer a calm, reassuring presence
• Learn basic canine massage methods

Research shows that touch releases oxytocin, known as the “bonding hormone.”

This triggers the release of feel-good hormones like dopamine and serotonin, while reducing stress hormones like cortisol and norepinephrine.

If you’re not sure whether your dog finds comfort in touch or not, try a simple consent test to figure out whether she’s saying yes, no, or maybe.

#8. Behavioral Training for Anxiety Management

There are several effective training and behavior modification techniques that can help your dog cope with anxiety.

Positive Reinforcement: The Foundation

This approach rewards desired behaviors:

• Use treats, praise, or toys your dog loves (and doesn’t usually get any other time)
• Immediately reward calm responses
• Keep training sessions short to prevent overwhelm
• Always end on a high note when things are going well (and before you/your dog gets bored, tired, or frustrated) to maintain a positive association with the training process

Research shows positive reinforcement is most effective for behavior modification.

It creates a positive learning environment where dogs are rewarded for good behaviors and encouraged to make their own decisions, which boosts confidence.

Incorporate basic verbal cues into your training routine:

• Practice cues like “sit,” “stay,” and “come”
• Reward consistently to reinforce calm behavior
• Gradually increase difficulty and duration as your dog progresses

This process helps your dog feel more secure and in control.

Tackling Anxiety Triggers

Officially known as desensitization and counterconditioning, all this really means is:

• Gradually expose your dog to anxiety triggers
• Start with low-intensity and slowly increase
• Pair exposures with positive experiences (like delicious treats or a fun game)

For example, if your dog fears loud noises like fireworks or thunder:

1. Begin with very faint sounds
2. Slowly increase the volume over time
3. Slowly increase the length of the exposure over time
4. Offer delicious treats during sound exposure and withdraw the treats the minute the sound stops

This technique helps your dog form new, positive associations with previously stressful situations.

Make sure you go at your dog’s pace and don’t try to rush her along though.

#9. Calming Tools for Anxious Dogs

There is an entire range of accessories available that can help ease your dog’s anxiety.

These are some of the ones I’ve had the most success with:

Anxiety Vests

These specialized garments provide gentle, constant pressure:

• Similar to swaddling for babies
• Particularly useful during storms, fireworks, or vet visits
• Many dogs find the pressure soothing

Popular options include ThunderShirts and similar wraps.

Pheromone Products: Mimicking Nature’s Calm

Pheromone products come in different forms such as sprays, diffusers, or collars, allowing for flexible use depending on your dog’s needs and environment.

Adaptil is one of the most common synthetic pheromone products and it can help dogs with anxiety in several ways:

• Mimics natural pheromones: Adaptil is a synthetic version of the Dog Appeasing Pheromone (DAP), which is naturally produced by mother dogs when nursing puppies. This pheromone provides a sense of security and well-being.
• Complements other treatments: Can be used alongside other anxiety management techniques, such as behavior modification and environmental changes, for a more comprehensive approach to treating canine anxiety.
• Non-invasive and drug-free: Offer a natural, non-pharmaceutical option for managing anxiety, which can be particularly beneficial for dogs who may not tolerate medications well.

While synthetic pheromones can be effective for many dogs, it’s important to note that individual results may vary. 

Aromatherapy: Soothing Scents

Certain essential oils can also have a calming effect on dogs:

• Lavender and chamomile are popular choices
• Use a diffuser in your dog’s favorite area
• Always choose pet-safe oils and avoid direct contact

One study found lavender aromatherapy in particular reduced excitement in dogs during travel.

If you want to go for the natural approach, you might want to try Pet Remedy or Rescue Pet®.

• Pet Remedy features a blend of essential oils, including valerian, vetiver, sweet basil and sage, and is available both as a diffuser and a spray.
• Rescue® Pet is a combination flower essence remedy that supports emotional balance in pets featuring Helianthemum nummularium.

Safety First

When using any new product:

• Introduce it gradually to gauge your dog’s reaction
• Monitor for any adverse effects
• Consult your vet to make sure it’s appropriate for your dog, especially if she has any health concerns

#10. Innovative Approaches to Canine Anxiety

Finally, let’s explore some cutting-edge techniques that show promise in managing dog anxiety.

Music Therapy

Specially designed canine tunes may help soothe stressed pups:

• Research suggests certain types of music can reduce anxiety behaviors
• Look for compositions tailored specifically for dogs
• Experiment with different genres to find what works for your dog (research shows classical is the most soothing, while rock and heavy metal are the most stressful)

Red Light Therapy

This non-invasive treatment uses specific light wavelengths:

• Stimulates cellular function and promotes calmness
• May decrease cortisol (stress hormone) levels
• Can increase mood-lifting endorphins

While promising, more research is needed to fully understand its effects on dogs.

The Gut-Brain Connection

The gut-brain axis is a two-way communication system between the gastrointestinal (GI) tract and the brain.

This communication pathway helps regulate many bodily functions, including digestion, mood, and overall health.

Emerging studies have explored the link between diet and anxiety and suggest that:

• Probiotics may influence a dog’s mood through the gut-brain axis
• Dietary changes could potentially affect anxiety levels
• Specific studies on dogs are still limited, but there may be potential for dietary interventions to affect canine anxiety

Cognitive Bias Modification

Cognitive bias modification is like teaching dogs to see the glass as half-full instead of half-empty.

Here’s a simple breakdown:

1. Dogs, like humans, can tend to interpret unclear situations as either good or bad. Cognitive bias modification aims to shift their perspective towards a more positive outlook.

2. By repeatedly exposing dogs to ambiguous situations with positive outcomes, we can train them to expect good things more often. This can help reduce anxiety-related behaviors.

3. Studies have shown that anxious dogs treated with medication and behavior therapy started to view uncertain situations more positively. This suggests that changing a dog’s outlook can help manage her anxiety.

4. Interestingly, dogs can tell if a person is stressed just by their scent, which can affect your dog’s own mood and outlook. This shows how closely connected our dogs are to their environment and the people around them.

5. Each dog’s personality can influence how they respond to these techniques, so it’s important to tailor the approach to each individual dog for the best results.

In simple terms, cognitive bias modification is about helping dogs develop a more optimistic outlook on life.

However, it’s not a one-size-fits-all solution and should be customized to each dog’s unique personality and needs.

Tell-Tale Signs Your Dog Is Anxious

When it comes to helping your dog stay calm, getting to know what sets off her anxiety is key.

If you can learn to spot those early “uh-oh” moments, you can step in and help before things get too rough.

As a result, you’ll have a happier, more chilled-out pup.

Of course, dogs can’t verbalize their anxiety, but they do communicate through various physical and behavioral cues.

Be alert for the following indicators:

Physical Symptoms

• Excessive panting (unrelated to temperature)
• Restless pacing
• Trembling or shaking
• Yawning (when not tired)

Body Language

• Frequent lip licking or tongue flicking
• Dilated pupils
• Whites of the eyes showing
• Tense facial muscles
• Ears pulled back
• Tail lowered or tucked between legs

Behavioral Changes

• Excessive vocalization (like whining or barking)
• Destructive behavior (chewing or scratching at doorways, furniture, carpets, etc.)
• Attempts to escape
• House soiling (in an otherwise house trained dog)
• Vomiting or diarrhea (in severe cases)

It’s important to understand that these behaviors are not acts of “disobedience,” but rather a cry for help.

In other words, your dog’s way of expressing her very real distress.

Top Triggers That Freak Dogs Out

Dogs, like humans, experience anxiety for all sorts of reasons.

Some of the more prevalent triggers include:

• Separation Anxiety: Dogs are social animals, and being left alone or separated from their primary caregiver can cause significant stress.
• Fear-Related Anxiety: Triggered by specific stimuli such as loud noises, other dogs, a trip to the vet, unfamiliar environments, unfamiliar people, or certain objects.
• Health-Related Anxiety: Pain or discomfort from arthritis or other underlying health conditions can also manifest as anxious behavior.
• Age-Related Anxiety: Cognitive changes in senior dogs, as well as the gradual loss of vision or hearing, can also lead to increased anxiety. As dogs age, they may develop cognitive dysfunction syndrome (CDS), similar to dementia in humans, which can cause confusion and stress.

Age-Related Anxiety in Dogs: What to Watch For

As dogs age, managing anxiety can become more challenging, especially if they develop CDS.

The condition affects a dog’s mental function, leading to symptoms like disorientation, disrupted sleep patterns, changes in social interactions, restlessness, depression, and heightened fearfulness.

Caring for an anxious senior dog requires patience and understanding, as their behaviors often stem from cognitive changes beyond their control.

When to Consult a Veterinarian

Research shows that chronic anxiety in dogs can have far-reaching effects on their overall health, potentially compromising their immune system and digestive function.

For severe or persistent anxiety, it’s best to consider professional and medical help.

Your veterinarian can check for underlying health issues that might be contributing to your dog’s anxiety.

If she gets the medical all-clear, then it’s worth seeking assistance from a certified canine training and behavior specialist.

They can tailor a plan to your dog’s specific needs and work with you on reducing your dog’s anxiety (see my recommendations below).

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Resources

• Aromatherapy for Travel-Induced Excitement in Dogs – Deborah Wells
• Dogs With Separation-Related Problems Show A “Less Pessimistic” Cognitive Bias During Treatment With Fluoxetine (Reconcile (TM)) And A Behaviour Modification Plan – Christos Karagiannis, Oliver H P Burman, & Daniel Mills
• Gut-Brain Axis Impact on Canine Anxiety Disorders: New Challenges for Behavioral Veterinary Medicine – Carina Sacoor, John D. Marugg, Nuno R. Lima, Nuno Empadinhas, & Liliana Montezinho
• PLAY/Animal Emotions [Educational Course] – Dr. Karolina Westlund/Illis Animal Behaviour Consulting
• Pulse Study “At The Heart of The Walk” – Christina & Aurélien Budzinski
• Red Light Therapy for Dog Anxiety – Koze
• The odour of an unfamiliar stressed or relaxed person affects dogs’ responses to a cognitive bias test – Z. Parr-Cortes, C. T. Müller, L. Talas, M. Mendl, C. Guest, & N. J. Rooney 

NEED A DOG TRAINER OR BEHAVIOR EXPERT?

If you need more help dealing with a training or behavior issue, please find professional help from a force-free dog trainer who can consult with you either in person or remotely.

GOOD PLACES TO START ARE:
- COAPE Association of Pet Behaviourists and Trainers
- Pet Dog Trainers of Europe
- International Companion Animal Network
- Institute of Modern Dog Trainers
- Pet Professional Guild 

All dog owners deserve to have successful relationships with their canine companions!