There’s a quiet epidemic moving through living rooms, classrooms and boardrooms: anxiety.
Not just the “I’ve got a big presentation tomorrow” kind, but the chronic, background buzz that leaves shoulders tight, breath shallow and minds endlessly cycling through what-if scenarios.
We’re now calling it The Anxious Generation—a term made popular by psychologist Jonathan Haidt, who links rising anxiety in young people to digital saturation and a growing disconnection from the physical and social worlds. The constant bombardment of information, comparison on social media and digital overstimulation can heighten stress levels.
But this isn’t just about youth. Adults are right there too—scrolling, comparing, overcommitting and quietly unravelling.
So, how do we fix this?
The answer is surprisingly simple, yet biologically backed: connection. Not the emoji-laden kind from your group chat. I mean real-world, eye-crinkling, oxytocin-triggering connection.
And if you want a masterclass on how to do that, follow a dog.
The vagus nerve is a bundle of bi-directional magic that connects your brainstem to your heart, lungs and gut. It helps you calm down after stress, move out of fight-or-flight mode, and access a sense of safety. In other words, it’s your internal social regulation switch. And it turns out that the switch is highly sensitive to how we connect with others.
When we engage in warm eye contact, when we speak gently, when we experience safe touch or synchrony with others (like walking side by side or hugging someone who actually knows how to hug), we activate the vagus nerve. That activation reduces cortisol, lowers heart rate and creates the conditions for trust, rest and repair. It’s our body’s natural way of telling us we’re safe and can relax.
This isn’t just abstract science. Dogs figured out long before we did how attunement and connection can calm us.
They don’t care about your inbox, your five-year plan or the algorithm. They care about attunement. They look into your eyes. They mirror your energy. They sniff out stress and often curl up beside you like a four-legged weighted blanket.
Studies show that when humans and their dogs make eye contact, both release oxytocin. That’s the same hormone that helps bond mothers to babies and partners to one another. It’s not just adorable. It’s regulatory.
If you’ve ever felt calmer after walking your dog, it’s not just the fresh air. It’s co-regulation in action—the act of sharing physical space and presence in a way that naturally calms both bodies.
Here’s the paradox: we’ve never been more “connected” digitally, and yet social trust and collective engagement are plummeting.
In my conflict and leadership work, I see this daily: people increasingly unsure how to read each other, respond to tone or hold disagreement without spiralling. Anxiety thrives in ambiguity, and nothing creates ambiguity like shallow, transactional interaction.
The fix? We need to practice connection the way we practice fitness—intentionally and daily.
These practices of connection can be applied in various settings, whether in the workplace, at home or in the classroom.
Here are three simple practices that regulate the nervous system and reduce anxiety (no app required):
- Eye contact with people and pets
Not just a glance—actually see the person (or animal) in front of you. It tells your nervous system: You’re safe. You’re not alone. - Side-by-side movement
Walking with someone, human or canine, regulates our rhythms. Our steps sync. Conversation flows. It bypasses the intensity of face-to-face interaction and naturally deepens connection. The shared rhythm of movement and the relaxed nature of walking side by side create a bond that fosters emotional regulation. - Name it, don’t numb it
When you feel anxious, name it aloud. To a friend. To a partner. To your dog. Language helps integrate the emotional brain and the thinking brain. The vagus nerve likes it when we externalize rather than internalize.
Whether you’re running a team, parenting kids or caring for a high-energy English Setter (ask me how I know), your presence is the regulation tool.
When you demonstrate calmness, when you slow your speech, when you soften your gaze, you’re helping others reset too. In workplaces, this means checking in before checking boxes. In families, it means shared meals, shared walks, and tech-free zones. In classrooms, it might mean letting kids doodle or stretch while listening because still bodies don’t always mean calm minds.
As we wrap up, it’s clear that the fix for anxiety doesn’t lie in more apps or productivity tricks, but in real connection.
We don’t need more productivity hacks. We need more relational anchors.
More dogs curled at our feet.
More time outside the algorithm and inside shared spaces.
More leaders who understand that connection isn’t fluff—it’s fuel.
Anxiety shrinks when presence expands. So if you’re feeling off, don’t just reach for your phone. Reach for a leash.
You might just find yourself again at the other end of it.
Faith Wood is a professional speaker, author, and certified professional behaviour analyst. Before her career in speaking and writing, she served in law enforcement, which gave her a unique perspective on human behaviour and motivations. Faith is also known for her work as a , with a focus on thrillers and suspense. Her background in law enforcement and understanding of human behaviour often play a significant role in her writing.
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