Depression is one of the most common mental health disorders; in fact, the World Health Organization estimates that, globally, 5% of adults suffer from depression. What starts off feeling like sadness can quickly affect an individual’s relationships, work, and school. But there are ways to combat depression, including medication and talk therapy. Additionally, an emotional support animal (ESA) can help.
An ESA for anxiety and depression can provide emotional support when you need it. And you’ll need to create a set routine that involves feeding, walking, playing with, and grooming your ESA, which can give you a sense of purpose. Here’s how to build an ESA routine for depression.
10 Simple Steps to Build a Routine With Your ESA
There are numerous benefits of routines with ESAs. Ready to get started? Follow these 10 steps to build your own ESA routine.
Step 1: Set a Consistent Wake-Up Time
According to the National Sleep Foundation, keeping a consistent sleep schedule can help improve both your mental and your physical health. When you get enough quality sleep, you’re better able to cope with stress and negative experiences, which can keep depression symptoms at bay. And one of the best ways to stick to a consistent sleep schedule is to maintain regular bedtimes and wake-up times (yes, even on weekends). An ESA can help with that.
Pets thrive on routine. According to the American Kennel Club, it helps them know what to expect, boosts their confidence, and makes them more comfortable. And in turn, a pet’s routine can help ensure you have a consistent wake-up time.
Step 2: Start the Day With a Morning Walk
Studies show that regular exercise can reduce the symptoms of depression and anxiety. Aerobic exercise, like walking, swimming, and cycling, increases the brain’s blood circulation and can decrease stress and improve mood and motivation. And pets—especially dogs—love exercise.
Starting your day with a morning dog walk can boost your energy, improve your mood, improve your mental clarity, and help you sleep better at night. Walking encourages fresh air and grounding, which can help your mood and lessen your depression symptoms.
Step 3: Schedule Feeding Times
Your pet may not be able to read a clock, but animals absolutely know when it’s breakfast and dinner time and aren’t afraid to let you know. Creating a feeding routine for your ESA can help your pet know what to expect and give you a sense of purpose.
Step 4: Incorporate Play Sessions
It’s common knowledge that play is essential to promoting healthy development in children, but often as we grow up we forget how playing and having fun can benefit us as well. Experts say that play sessions can help relieve stress, improve brain function, boost creativity, and improve your relationships with others. And who better to play with than your emotional support animal?
If you have a dog, teach it how to play fetch, either with a ball or a frisbee, or play tug-of-war with a rope toy. For cats, grab a feathered toy wand and move it around to encourage your cat to chase and pounce on the toy. As you get to know your ESA’s personality, you’ll learn the best way to play together that’s engaging for both of you.
Step 5: Practice Training and Commands
Training your ESA has numerous benefits, including mental stimulation and a stronger bond. Training a dog is also essential for safety; dogs that know when to “come,” “stay,” “sit,” and “leave it” are less likely to get into trouble or get injured. Even cats benefit from training—it prevents boredom and can eliminate behavioral issues like scratching furniture.
Step 6: Set Aside Quiet Bonding Time
Bonding with your ESA is essential when you first get your animal, but bonding time can be beneficial even after years together. Set aside time to bond quietly with your ESA. It could be as simple as sitting together quietly or cuddling while watching your favorite TV show.
Quiet bonding time with your pet has numerous emotional benefits, including reduced anxiety and stress. A calming presence and constant companionship go a long way when you’re dealing with depression symptoms.
Step 7: Plan Midday Breaks for Interaction
Whether you’re working, studying, or doing chores, taking breaks is essential. According to the University of North Carolina, taking regular breaks in your day can help you be more productive and can reduce your stress levels—especially important if you’re suffering from depression. When you have an ESA, you can interact with them during your breaks to check in and assess your mental state. Doing so can help you maintain energy and emotional balance throughout the day.
Step 8: Establish an Evening Wind-Down Routine
An evening routine is just as essential as a morning routine when it comes to your mental health. A wind-down routine with your ESA could include a leisurely walk to reflect on the events of the day and to decompress, or it could involve grooming your pet to calm you both before bed. Having a predictable wind-down routine can prepare you for restful sleep with your ESA by your side.
Step 9: Use Your ESA to Encourage Social Interaction
Depression can cause you to lose interest in daily activities, including social interaction. When you’re deep in your symptoms, the idea of spending time with people can seem overwhelming. But data shows that positive social interactions can help prevent feelings of depression. An ESA can help you get out there and socialize even when you don’t feel like it. You could visit a dog park with your dog or join a group walk or go to a community event with your pet. Even just walking your dog in your neighborhood invites interaction with neighbors or other dog walkers.
Step 10: Reflect and Adjust the Routine Weekly
As you and your ESA get used to your new routine, it’s essential to check in weekly to see what’s working and what isn’t. Keep track of what works and make small adjustments as needed. For example, you might find that you need to adjust your walk times to better fit your daily schedule. The most important part of building a routine with your ESA is ensuring it aligns with your mental health goals.
FAQs About Routines With ESAs
How does a routine improve depression symptoms?
A daily routine helps provide structure and reduces decision-making, which can decrease stress and uncertainty. This can be especially helpful when you’re experiencing depression symptoms and lack motivation. If you have a set routine, you know exactly what you need to do even if you don’t feel like it.
What activities are best for bonding with my ESA?
There are many ways you can bond with your ESA, including feeding them, walking them, playing with them, and grooming them. Even just sitting quietly with your pet and cuddling can help strengthen your bond. If you’re struggling to find a rental home that will allow your ESA, Pettable can help.
Can ESAs help me maintain long-term habits?
An emotional support animal and daily habits go hand in hand. ESAs can help you maintain certain long-term habits, like going to bed and waking up at a certain time, or going out for a daily walk. Emotional support animals for ADHD can work in the same way, as routines are important for managing ADHD symptoms as well.
Finding Stability and Comfort With Your ESA
Building a schedule with an emotional support animal can be a huge help when you’re struggling with depression symptoms. Pets need to be fed, walked, played with, and groomed daily, and having a routine that meets your ESA’s needs can give you a sense of purpose when you’re feeling hopeless or overwhelmed. Also consider getting an ESA letter to prevent issues with your landlord or employer.
The steps outlined in this article can help you build a basic routine, but it’s vital to personalize your own ESA routine to fit your needs and lifestyle and ensure you’ll stick to it.