The Brooklyn-based therapist and founder of Third Nature Therapy explains how dogs “co-regulate” with us. With the PawChamp expert, Julie Goldberg, explore what our pets actually pick up on anxious or sad days and suggest small calming routines for dogs, plus how PawChamp helps you turn insight into a daily win for dog anxiety and your own.
When your keys clatter and your breath quickens, many dogs clock the shift, sometimes with that quizzical head tilt, sometimes by shadowing your every move.
Julie Goldberg, MA, LMHC-D, blends somatic therapy, EMDR, and Ketamine-Assisted Psychotherapy to help clients restore nervous-system balance, and she sees daily how people and their dogs sync up—beautifully at times, and other times in ways that amplify stress.
For PawChamp readers, we asked Julie can dogs sense depression, how to steady both systems in the moment, and how to fold regulation into everyday life.
In plain English: can dogs sense when their person is anxious or depressed? What are they picking up—and do you think dogs “diagnose” human conditions?
Julie Goldberg: Dogs and humans co-regulate, our nervous systems tend to sync. If a human is feeling anxious, a dog will sense that and match the energy level of activation. It’s possible that a dog might sense a human’s depression, but the energy level in the nervous system is much lower for someone feeling depressed, so the dog will most likely appear calmer and lethargic.
PawChamp expert: Dogs sense emotions, but I wouldn’t say dogs diagnose anything. They notice changes in our arousal, routine, and engagement. That’s human-dog bond data, not a diagnosis. That raises the practical follow-up every owner wants to know: can dogs sense sadness and depression?
Which cues matter most: smell, body language, tone, routine changes? How reliable is it?
Julie Goldberg: In everyday life, dogs pick up on both tones and movements. Think about when you are excited to greet your dog and raise your voice; most often, the dog will get excited and increase its energy as well. The same thing happens with anxiety; if the voice is higher, the dog might become more activated. If a human is moving around quickly and having a hard time settling down, the dog will also become activated and move around.
PawChamp expert: Shifts in routine like sleeping in, skipping walks—also cue them that something’s off. Dogs are very good at detecting change, but they’re not infallible; context matters, and each dog has a different sensitivity threshold. Once you understand the cues, the next challenge is to master the timing. Dogs may respond one way to a sudden spike and another to a longer slump.
Anxiety vs. depression: how do dogs typically respond to a spike versus a longer low mood?
Julie Goldberg: I bring my dog to my therapy practice with me. For clients who are excited to see her and quickly go to pet her, she gets more activated and excited. For those clients who walk in calmly and don’t acknowledge her, she remains calm and content.
PawChamp expert: With a sudden spike, you often see a dog following closely, pacing, vocalizing, or asking for contact. With a longer, low mood, many dogs settle into that quieter rhythm with you. Of course, noticing patterns only helps if you have a plan for the tough moments at home.
Julie and her dog Ollie
Courtesy of Julie Goldberg
In the moment, what can an owner do during an anxiety surge to calm themselves and keep the dog regulated?
Julie Goldberg: If the dog owner is feeling a spike in anxiety, they can work to calm their own nervous system. This might look like feeling their feet on the ground and taking a few deep breaths. They can also use their dog to help calm down, focusing on long and slow pets, noticing the feel of the fur underneath their hand, bringing their attention and awareness to the connection with the dog.
PawChamp expert: Such mindful hand-to-fur connection anchors you both. If your dog is very amped, guide them to a familiar mat or spot and keep your movements slow and predictable. Some dogs settle faster with a vagus nerve reset. Slow, predictable touch synced to your breathing and a gentle ear/cheek stroke while you keep your exhales long. If you like having a script in the moment, PawChamp includes a guided vagus nerve reset challenge you can follow in real time.
Daily prevention & balance: two simple habits that support both human mental health and the dog’s emotional needs
Julie Goldberg:
One habit that dog owners can adopt daily is to commit to walking outside without a cell phone. Connecting with the environment, and thus connecting with your animal. Listen to the sound of birds, trees, and the peace and quiet of nature. Or, if you live in a city, help your mind orient to the city sounds around you. Learning to take mindful time outside and really connecting with your body and your dog helps soothe both of you.
Dog owners can also take time to ease into their day by connecting with their dog each morning. Allow yourself to feel the gratitude and peace that come with this precious animal. Entering into your day with a sense of ease is a great way to let your body feel calm.
PawChamp expert: On calmer days, make it a habit: take a phone-free walk, then run a 90-second Vagus nerve reset you can follow as a short video in the PawChamp app before breakfast. Practiced regularly, it teaches your dog what “downshift” feels like, so busy moments are easier on both of you. There’s also a boundary piece here, how to keep the bond strong without asking your dog to carry the weight of your coping.
Ollie - Julie's dog
Courtesy of Julie Goldberg
Healthy boundaries: how do you prevent over-reliance on a dog as a coping strategy? What red flags mean it’s time to loop in a therapist or a trainer/veterinary behaviorist?
Julie Goldberg: One of the most useful things to practice as a dog owner is to train your dog to know that you will take care of your own needs before taking care of theirs. While this sounds counterintuitive to many dog owners, it's helpful for long-term boundary setting as a dog owner. Learn to prioritize your own self-care, and then care for the dogs. If you are happy and calm, that will then translate to the dog. Setting healthy boundaries and creating a routine with your dog creates a lasting connection between the two of you
PawChamp expert: Be mindful of the red flags:
if you or your dog can’t tolerate separation;
if your dog shows escalating distress (destruction, nonstop vocalizing) or reactivity;
if your anxiety is driving avoidance of daily life.
That’s the moment to involve a therapist for you, and a positive-reinforcement trainer or veterinary behaviorist for your dog. If you like structure and gentle nudges, PawChamp turns these ideas into small, repeatable habits—think guided phone-free walks, mat-settle routines, and calm check-ins—so regulation isn’t a one-off fix, it’s a daily practice.
Closing thought: So can dogs sense sadness?
Your dog isn’t a diagnostic tool; they’re a partner in calm. When you steady your body and simplify your cues, most dogs meet you there. Small rituals keep the bond resilient, and timely professional help protects both sides of the leash. If you want help making those rituals stick, PawChamp offers science-backed bite-sized lessons and plans that fold training, enrichment, regulation and a gentle vagus-nerve reset you can run through together into your day.
About the Expert
Julie Goldberg, MA, LMHC-D is the founder of Third Nature Therapy, a Brooklyn group practice blending somatic therapy, EMDR, and Ketamine-Assisted Psychotherapy to support deep healing from trauma, anxiety, and emotional overwhelm. Her work centers on nervous-system regulation, guiding clients back to safety, resilience, and inner trust.
Editor’s note: This conversation is for general education and is not a substitute for medical, psychological, or veterinary advice.
