Writing

In his book Hardwiring Happiness, Rick Hanson explains that our brains are like Teflon for positive experiences (they slide away) and Velcro for negative ones (they stick). This means we can become hyper-aware of triggers and miss the small “glimmers” of progress.

Try writing down three good things that happened with your dog each day—this could be a check-in when a trigger is present, sniffing the ground instead of reacting, or following a cue. After a walk, jot down a couple of sentences about how it went. Over time, this gives you something to look back on and helps you notice signs of progress.

Getting the basics right

Without sounding like your mum, the basics really do matter. Getting enough sleep, eating well, and moving your body regularly can make a big difference. Exercise releases endorphins and can help balance out the tougher moments.

Massage and physical tension

If you can afford it—or have a kind partner—massage can really help. Many people hold tension in their shoulders during walks, especially when anticipating a reaction. Releasing that physical tension can make you feel calmer overall.

Seek support

Talking to a trusted friend about what you’re going through can help you offload some of the emotional weight. Laughter can help too—whether that’s watching a comedy show, going to one, or getting lost in a good book. Sometimes it’s helpful to step into someone else’s world for a while.

I hope these ideas help—you’re not alone in this.