Reduce Stress & Boost Joy: The Science-Backed Power of Puppies

This weekend, I FaceTimed two of my favorite humans – former colleagues turned real-deal friends. The kind you can laugh and cry with in the same five minutes.

Mid-call, one of them casually introduced us to the newest member of her family: a golden dachshund puppy. Let me be clear – this was not just any puppy. This was peak adorableness wrapped in fur.

She flopped into frame like she knew exactly what she was doing before going belly-up, tail-wagging, and nuzzled into her mom’s arms like she’d been rehearsing for a Hallmark movie.

And in that moment? Something shifted.

A surge of joy and excitement flooded through my body. Then, my breath slowed, my shoulders dropped, and the tension I’d been carrying all weekend melted away, quietly and instantly.

All from watching one sweet, tiny creature… exist.

Small Joys, Big Impact

Let’s nerd out for a second.

When we experience something enjoyable – petting a dog, hearing a favorite song, savoring that first cup of morning coffee – our brain releases oxytocin, sometimes called the “love hormone.” It helps us feel calm, bonded, safe.

At the same time, it reduces cortisol – the stress hormone that keeps our systems on high alert. So it's not just cute; it’s chemical. These small joys help regulate our nervous systems, especially when modern life keeps us in a loop of tension, pressure, and go-go-go.

Think of it this way: joy doesn’t just feel good. It does good.

We sometimes treat joy like dessert: nice, but only if we’ve earned it. Something we save for when the work is done, the inbox is cleared, or the world calms down (spoiler alert: it won’t).

But joy isn’t actually indulgent. It’s essential.

A 2016 study in The Journal of Positive Psychology found that intentionally savoring small, positive experiences can increase overall well-being, build resilience, and reduce stress. And not just in that moment either. The benefits were shown to extend into how we engage with the rest of our lives, too.

More recently, Yale released a study earlier this year that around individuals suffering from long COVID. Those who intentionally practiced three "awe experiences" (micro-moments of joy or wonder) a day, experienced a 17 % reduction in depression symptoms, 12 % reduction in stress, and a 16 % increase in overall well‑being.

In short: tiny joys aren’t frivolous. They’re fortifying.

Compounding Power of Joy

The wildest part? The more you allow yourself to feel joy, the more capacity you build for focus, creativity, and compassion.

That dog video on your feed that makes you smile? That’s emotional regulation.

That morning playlist you can’t stop dancing to? That’s a neurochemical reset.

That first sip of coffee with your eyes closed? That’s mindfulness, my friend.

Tiny joys remind us to come back to ourselves. To pause, even for a minute, and feel something good. And the more repeatable they are, the more powerful they become.

It’s not about romanticizing life – it’s about noticing what’s already there.

5 Simple Ways to Add Joy to Your Day

You don’t need a complete lifestyle overhaul. Try one or two of these and notice what shifts.

1. Create a “Savor” Ritual Pick something small you already do – your commute, lunch break, evening "tea" – and slow it down. Notice the taste, the air, the music. Let yourself enjoy it, even for just 60 seconds.

2. Connect with Animals Pet your dog, visit a friend’s cat, volunteer at a shelter, or just follow a few animal accounts online. Ten minutes of animal interaction can reduce blood pressure and calm the nervous system.

3. Play Music That Moves You Make a “joy playlist.” Something that gets you moving or makes you feel grounded. Play it when you need a mood shift or mid-day dance break, and really listen to it. Lately, I’ve been obsessing over the K-Pop Demon Hunters soundtrack on repeat. Zero regrets – it boosts my mood and has me earning PRs nearly each morning walk.

4. Let Yourself Laugh Joy and humor go hand-in-hand. Watch a funny video, re-read that meme, or call the friend who always cracks you up. (We laugh harder and more often when we’re with others, too – so it's like a built-in bonus!).

5. Notice One Beautiful Thing Every day, intentionally look for just one thing that excites or delights you. A cardinal flying over heard. The color of the sunrise against the clouds. The smell of your new body wash. The smallest things become sacred when we allow ourselves to savor and appreciate them.

6. Solidify Your Experiences Each night, write down 1-3 highlights from your day and why. Reflecting briefly on these moments allows your brain to relive them, signaling their importance. It helps to improve sleep, energy, and creativity, all while physically rewiring your brain to find more joyful moments going forward.

Final Thought: You’re Allowed to Enjoy the Ride

We live in a culture that measures worth in speed, output, and performance. So giving yourself permission to feel joy – to slow down, to breathe, to notice – can feel oddly rebellious.

But maybe that’s the point.

Joy is not a reward for productivity. It’s not a bonus you have to earn. It’s a reminder that you’re human. And that your life isn’t meant to be endured – it’s meant to be lived. Deeply, beautifully, and intentionally.

So this week, I hope you find something that makes you really smile or laugh out loud. That slows your breath or takes it away altogether. That reminds you of what’s good and wonderful and true in this wild world.

And if that joy has four paws and floppy ears? Even better.