5 Self-Care Practices That Made the Biggest Difference for Me as a Dog Owner

Self-care for dog owners isn’t a luxury—it’s a necessity. Living with a reactive, anxious or challenging dog can be overwhelming, and without proper self-care, stress can quickly build up, just like in our dogs. Many dog owners focus so much on their dog’s needs that they neglect their own, leading to burnout, frustration, and exhaustion.

In this post, I’m sharing five self-care practices for dog owners that made the biggest difference in my journey with Jasper. From mindfulness to finding support, these strategies can help you manage stress, regain clarity, and show up as the best version of yourself—for both you and your dog.

The longer the journey with a challenging dog, the heavier it can feel—especially when you ignore your own self-care. Without prioritising our own well-being, every setback feels bigger, progress slows, and frustration builds until it seems like there’s no way forward. I know this because I’ve been there.

During my journey with Jasper, there was a time when I felt completely stuck. I couldn’t see the light at the end of the tunnel, and I stayed in that rut for so long that I became cynical. The exhaustion, the constant stress, and the emotional toll made me feel like nothing was ever going to change. I poured everything into Jasper, but I was running on empty—and in doing so, I wasn’t able to show up for him in the way he truly needed.

It wasn’t until I started making time for myself that things shifted. I worked on my mindset, built up my mental resilience, and started prioritising my own well-being. And as I changed, so did Jasper. When I was calmer, he was calmer. When I approached challenges with clarity instead of frustration, training became easier.

That’s why this matters so much to me. These five self-care practices helped me regain clarity, shift my perspective, and become the best version of myself—not just for me, but for Jasper. And if you’re feeling stuck, overwhelmed, or like the journey is too much, I hope these practices can help you too.

One bad moment—a difficult walk, an unexpected reaction, or a training setback—can spiral into a bad day if you let it. But what if you could reset your mindset before/after that happens?

That’s where meditation comes in. Taking just a few minutes to be still, breathe, and process your emotions can make all the difference. Instead of reacting to stress, you learn to observe it, acknowledge it, and let it go. Meditation doesn’t mean you’ll never feel frustrated again, but it helps you respond with clarity rather than emotion.

I found meditation especially helpful after difficult walks with Jasper. When things didn’t go to plan, I used to let the frustration build up, letting it ruin my whole day, replaying the moment in my head and feeling defeated. But when I started meditating—even for just five minutes after a stressful situation—I noticed a shift. Instead of carrying that tension with me for the rest of the day, I was able to process it, release it, and move forward with a clearer mindset.

It might feel difficult at first (it took me forever to master), but the more you practice, the easier it becomes. Even just a few minutes a day can help you handle stress better, stay present, and show up for your dog with a more optimistic outlook.

Stress doesn’t just sit in your mind—it builds up in your body. You might notice it in the way your shoulders tense, your grip tightens on the leash, or your jaw clenches when a stressful situation starts to crop up… and your dog picks up on that tension too.

One of the biggest indicators of stress is your breathing. The next time you’re out on a walk, pay attention—how are you breathing? Is it short and shallow? Are you unknowingly holding your breath as you anticipate a certain reaction? Many of us do this without even realising it, and it only adds to the tension that both we and our dogs feel.

That’s why breathwork is such a powerful tool. Unlike meditation, which is more of a long-term practice, breathwork is something you can use in the moment—helping you regain control before frustration, anxiety, or overwhelm take over.

For me, breathwork became a game-changer in situations where I felt my emotions bubbling up. Whether it was before stepping out for a walk, midway through a training session, or after a reactive moment, intentional breathing helped me decompress and stay present. Instead of holding onto stress and passing it onto Jasper, I learned to release it, making both of us feel calmer and more in control.

Next time you’re on a walk, check in with yourself. If you notice your breath is shallow or you’re holding it in, take a moment to breathe intentionally. You might be surprised at how much tension you’ve been carrying—and how much lighter you feel when you release it.

Journaling has always been a powerful tool for me—not just for tracking Jasper’s progress, but for understanding my own mindset too. It’s easy to get caught up in stress and emotions that we encounter throughout the day, along with the stress of dealing with a cha;llanging dog. Frustration, doubt, and even resentment can creep in without you realising, especially when progress feels slow. Writing things down gave me a way to process these feelings, gain clarity, spot where I was struggling, and find patterns in my own reactions.

But while personal journaling helped me manage my emotions, having a structured way to track Jasper’s progress was what really made the biggest difference. When you’re in the middle of training, setbacks feel huge, and progress can be hard to see. But when I started keeping notes on Jasper’s training—what was working, what wasn’t, and why—things started to make more sense.

[Read more in my blog post on why every owner should have a dog training journal].

Journaling his progress helped me break things down, see the bigger picture, and adjust my approach with more clarity. Instead of feeling like we were stuck, I could recognise trends, anticipate challenges, and celebrate small wins that I might have otherwise missed, just like in my journaling practice. Over time, I realised just how valuable this was—not just for me, but for anyone working with a challenging dog.

That’s why I created my Notion Dog Training Journal—to give owners like me an easy, structured way to track training, emotions, and breakthroughs. Having everything in one place helped me stay motivated, spot patterns, and adjust my approach based on what was actually working.

[Check out my Notion Dog Training Journal here!]

When your dog struggles in ways that others don’t understand—whether it’s reactivity, anxiety, or over-arousal—it’s easy to feel like no one else gets it. Walks can feel like a battlefield, training can feel overwhelming, and seeing other dogs behaving ‘normally’ can make you question if you’re the problem.

I know this feeling all too well. There were times when I felt completely alone in my journey with Jasper, watching other owners enjoy effortless walks while I was constantly managing stress, triggers, and setbacks. But, there are so many people going through the exact same struggles—you just have to find them!

Having a support system—whether online or in person—makes a huge difference. Talking to people who truly understand what you’re going through takes away the feeling of isolation. It reminds you that you’re not failing, that setbacks are normal, that we're only human, and that progress is still happening even when it doesn’t feel like it. Hearing others share their experiences, advice, and encouragement can be the push you need to keep going on this journey.

That’s exactly why I created my community for reactive and anxious dog owners—a place where you can connect with people who truly understand, vent on the bad days, share experiences, tips and advice, and get support without judgment.

Whether you’re celebrating a small win or struggling through a tough setback, you don’t have to do it alone.

[Want to connect with other owners who get it? Join my community here!]

At the end of the day, no matter how much training you do, no matter how many setbacks you face, the most important thing you can do is love your dog for who they are right now. When you’re constantly working through challenges, it’s easy to get caught up in the stress, the frustration, and the pressure to ‘fix’ things. But your dog isn’t just a project—they’re your companion, your teammate, and most of the time, your biggest teacher.

Progress isn’t always linear, and there will be tough moments, but taking time to simply enjoy your dog strengthens your relationship in ways that training alone can’t. It reminds you why you started this journey in the first place—not just to change their behaviour, but to build a better life together.

I know from experience how easy it is to get lost in the constant cycle of problem-solving. With Jasper, I used to feel like every day had to be about ‘work’—structured walks, training sessions, managing triggers. But the more I focused on ‘fixing’ things, the more I forgot to just enjoy him as my dog. When I started laughing at his quirks, celebrating the small wins, and just being present with him, everything felt lighter. And funnily enough, that’s when we made the most progress.

When you prioritise your relationship over results, training becomes easier, setbacks feel smaller, and the journey becomes more enjoyable for both of you.

You can’t pour from an empty cup. When you’re constantly giving your energy to your dog—managing their training, handling setbacks, and navigating the daily challenges of life with a reactive or anxious dog—it’s easy to forget about yourself. But self-care for dog owners is just as important as the training and management we put into our dogs. When we take care of ourselves, we’re better equipped to handle the tough moments with patience and clarity.

The best part? Self-care for dog owners doesn’t have to be complicated or time-consuming. You don’t need hours of free time or a strict routine—small, consistent habits make the biggest difference. Whether it’s a few minutes of breathwork before a walk, journaling to gain clarity, taking a long bath, going for a walk without your dog, or simply remembering to laugh with your dog, these small moments add up over time.

Find what works for you and make it a part of your daily life!