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How Exercise and Mental Stimulation Can Help Dogs With Separation Anxiety

Black dog lying on green grass, looking up with red ball at their feet.

Separation Anxiety Is Hard—For You and Your Dog

Separation anxiety can turn your peaceful goodbye into a full-blown meltdown—for your dog and you. It is tough to watch your pup struggle, knowing they’re stressed when you walk out the door. Some dogs chew things they shouldn’t, bark nonstop, or forget every potty cue you thought they mastered. 


But here’s the good news: you’re not powerless. With a smart mix of exercise and mental stimulation, you can help your dog feel more relaxed, confident, and secure when alone.


What Separation Anxiety Looks Like

Separation anxiety in dogs is the fear that you might not come back. This fear can lead to behaviors like pacing, excessive barking, or even destructive habits like shredding pillows. 


Some dogs may have accidents indoors, even if fully house-trained, or scratch at doors and windows desperately trying to find you. Others may freeze, anxiously waiting for your return.

Several causes can trigger this anxiety. Big life changes, such as moving, a new routine, or being rehomed, can leave dogs feeling insecure and fearful. A lack of socialization, long periods of isolation, or past trauma can also contribute to their distress. Small changes, like a shift in daily schedules, can unsettle some dogs.


The impact of separation anxiety on dogs is significant. It can lead to heightened stress levels, poor physical health, and decreased quality of life. Dogs with untreated anxiety may struggle to relax, eat, or focus, and their behavioral issues can strain the bond between them and their owners.


Your dog’s distress is real—they’re not being “bad.” Punishing or shaming a dog for separation anxiety only adds to their fear and frustration, making it harder for both of you. Instead, understanding and addressing the root of the anxiety is the answer to helping your dog feel safe and secure again.


Why Physical Exercise Changes the Game

Now, let’s talk about energy. When dogs don’t get enough physical activity, that energy builds up with nowhere to go. Imagine being stuck inside all day without a way to move—your mind races, your body twitches, and everything feels worse. 


It’s the same for dogs. Exercise helps burn off steam and lowers stress. A good walk, a fast game of fetch, or even a romp in the yard can help your dog settle. 


According to the American Kennel Club, physical activity can improve a dog's mood by increasing concentrations of neurotransmitters like norepinephrine, dopamine, and serotonin, which are associated with stress responses and mood regulation . Additionally, a study involving over 15,000 dogs found that inactive dogs were 6.5 times more likely to develop canine cognitive dysfunction compared to active dogs of the same age, highlighting the cognitive benefits of regular exercise .


My clients often notice their dogs are calmer when left alone after a long morning walk. The difference? No chewing the baseboards. Instead, a dog nap! A simple walk can shift a dog’s entire day (and yours).


Keep Minds Busy, Too

Your dog’s mind needs exercise, too. Mental stimulation is just as vital as physical activity, helping to keep your dog engaged, content, and fulfilled with a sense of purpose.


Imagine turning your dog into a little detective with puzzles or games challenging their instincts. Start with puzzle toys where your dog can nudge, paw, or flip pieces for treats. You can find these toys at pet stores, online retailers like Amazon or Chewy, or specialty pet boutiques.


Want to add some excitement to the day? Try scent games. Hide small treats around the house and let your dog sniff the way to success. 


Bonus tip: Sprinkle snacks in creative spots around the living room, like under a pillow or inside a shoe (clean ones, of course). Remember, these are things to do outside of absences if your dog has separation anxiety. Don’t do it before you leave. Either your dog will be so stressed that they will not eat OR it will just delay the panic until they finish the search!


For an extra fun bonding activity, incorporate some simple training games. Teach cues like “touch,” where your dog taps your hand with a nose for rewards, or a “find it” game where hidden items are the goal. 


The best part? A mentally stimulated dog is a happy, tired dog, meaning less stress and more tail wags.


Why Both Matter—Together

It gets even better here: physical and mental activities work even harder when they team up. 


A brisk walk, followed by 15 minutes of sniffy fun or brain games, can help your dog feel calm and satisfied. Studies have shown that physical exercise reduces cortisol levels, calming the nervous system, while mental stimulation activates problem-solving skills, which enhance a dog's sense of capability and safety. 


Together, these activities lower stress and improve overall confidence, helping to prevent anxiety from building up before you even leave the house.


Extra Support for You and Your Pup

You can make things easier by gradually building up your dog’s alone time. Start small. Leave the room for a few seconds (base your initial duration on when your dog begins to panic-keep the time BELOW that point). Then more. Add some background music or calming scents—dog-appeasing pheromone diffusers can be a game-changer. 


Set aside a quiet corner of your home and turn it into a sanctuary for your dog. A simple, comfortable bed is the foundation—nothing fancy, just something soft and inviting. Layer it with a well-worn blanket that carries the scent of familiarity and warmth. Add a dog chew and some favorite toys to occupy your dog’s mind and soothe instincts-these items should always be out and not placed there only before you head out the door.. Creating this space creates a sense of safety, belonging, and contentment—a small but meaningful gesture in your shared life.


If your dog shows signs of excessive stress, aggression, or behavior that doesn’t improve despite your best efforts, it may be time to call a professional. A certified dog trainer or behaviorist is a wonderful asset, and when the return on your investment means getting an easier and happier life, it’s worth it.


You’ve Got This—And So Does Your Dog

Helping your dog through separation anxiety is an act of love, a quiet, steady devotion that asks for your patience and your heart. Movement and mental play are lifelines, anchors in a storm. Build them into your days like rituals and small offerings of care. Show up repeatedly, consistently, and with kindness. Trust that your dog will find peace over time, even in your absence. 


You are not alone. Neither is your dog. You’re walking this path together, step by step, toward a softer, safer place.


About Stephanie Barger, Canine Zen

Stephanie Barger is a dog trainer specializing in separation anxiety and behavior modification. She spent the early years of her career teaching humans before transitioning to dog training over a decade ago. Her passion is helping you and your dog live more harmoniously together.


The name of her business, Canine Zen, embodies her approach to life with our dogs. She recognizes that dogs are living, breathing, sentient, social beings that need human support, compassion, and understanding to live beside us in our strange human world. She shows people how to effectively communicate with their dogs and understand what their dogs are trying to say to them. She strives to provide a safe environment for dogs and humans to learn and thrive together without fear, pain, or judgment.


If your life with your dog is not what you anticipated and "nothing has worked" to change things, Stephanie can help you understand and work with your dog to achieve your goals and a better life together. She is an amazing teacher who works compassionately with humans and dogs and provides practical solutions for your dog training needs. Her goal is to calm the chaos in your home.


Feel free to contact Stephanie if you want to transform your relationship with your dog and create a more harmonious home. You can also ask questions in the comment box below. 


Free Discovery Call with Stephanie: https://train.caninezen.com/book-discovery-call-page


Stephanie and Canine Zen's links/handles:  


Stephanie’s Certifications/Organizational Affiliations:  

Certified Separation Anxiety Trainer (CSAT)  

Certified Behavior Consultant (CBCC-KA)  

Certificate of Completion-Aggression in Dogs Master Class  

Fear Free Certified Professional (FFP-Trainer)  

Certified Professional Dog Trainer (CPDT-KA)  

Member of the Association of Professional Dog Trainers International (APDT)  

Member of the International Association of Animal Behavior Consultants (IAABC)  

Member of the Pet Professional Guild (PPG)  

Alignable Ambassador: Alliance of Central NM  

Alignable Group Co-Leader: Pet Industry Group  

Owner/Operator of Canine Zen LLC

 
 
 

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