Dogs are Unavoidable but You Can Coexist Peacefully!
Staying safe around unfamiliar dogs can feel overwhelming if you have a dog phobia. Let’s face it. Dogs are everywhere! They are the world’s most popular pet. However, many people also experience an intense fear of dogs, also known as cynophobia. This specific phobia disorder can cause anxiety or panic attacks, which can be triggered when people encounter dogs. Additionally, the panic can also be triggered by just hearing a dog bark or even watching a movie featuring a dog.
For some people with this phobia, it can become a persistent fear, where finding ways to avoid dogs becomes second-nature and interferes with daily life. Many people let their dogs off their leads to run around as they please. This unpredictability can cause even more worry and stress. However, don’t worry, we will share some proven tips to help deal with an unknown dog in a positive way.
Why Do People Develop a Fear of Dogs?
People usually develop a fear of dogs when they are young. This could be from a variety of reasons that are not necessarily traumatic. Yes, a dog bite can cause a child to develop a dog phobia. However, something as innocent as a puppy being too boisterous with affection can cause the fear. Even simply not having any exposure to dogs growing up can lead to developing a phobia.
Additionally, children can also learn the fear from parents or other adults around them who have cynophobia. A lot of people can pick up an animal phobia by just having an overanxious parent, as the child then accidently learns to be hyper vigilant for anything unpredictable.
Though it’s true that this mental health condition commonly affects children, people of any age can develop cynophobia, but it’s less common to develop the fear of dogs as an adult.
Let Creature Courage Help You Break Free From Your Fear
Staying Safe Around Unfamiliar Dogs Is Easier than You Think!
Learning how to stay safe around unfamiliar dogs is a great first step to overcoming your fear of dogs. This starts by simply understanding more about dog body language, barks, and behaviour. This knowledge can equip you with more confidence in how to respond appropriately. Thus, this guide will help you stay more safe around unfamiliar dogs. Fortunately, this is not too difficult as this article will help show you. A happy dog and an unhappy dog are easy to tell apart.
Morever, this guide will also help you understand the triggers of cynophobia. Additionally, this guide will also show you how several types of therapy can help you with your symptoms of cynophobia. This includes using relaxation techniques to stay calm even if the dog does something unexpected.
Animal phobias are among the most common of all phobias, and cynophobia (fear of dogs) is one of the most widespread. Should you feel overwhelmed by a fear of animals (a full list of which can be found here), you’re far from alone. If you have severe fear, you may want to talk to Creature Courage, or other specially trained professionals to diagnose and treat your animal phobia, and to discuss management and treatment, such as exposure therapy or cognitive behaviour therapy (CBT). Most dog phobias can be overcome in as little as just one day!
Recognising the Body Language of Dogs: Signs of Friendliness vs. Caution
One great thing about dogs is that they are always honest and transparent about how they feel. That is a lot more than most humans can claim! Dogs communicate primarily through body language and display their emotions for all to see. Understanding their signals helps you to know when a dog is friendly or a bit more hesitant. Utilising this knowledge about dog body language will help you keep safe around unfamiliar dogs.
Friendly Dogs Typically Display:
- Relaxed body posture – Loose movements and often the dog looks like its whole body is wagging.
- Soft eyes and blinking – Eyes that seek eye contact and are not wide-eyed. A sign of calmness and trust.
- Play Bow (Front down, back up) – A clear invitation to interact in a playful way.
- Approaching with loose movements – The dog approaches you: Indicates curiosity rather than aggression.
- Relaxed ears- The ears will be in a natural position for its breed, not perked forward.
- Wagging tail- tail is at a natural relaxed position wagging but not too fast.
- Open smiling mouth- the mouth looks like the dog is almost smiling.
Signs of an Anxious or Defensive Dog:
- Tense and stiff body posture – The dog appears rigid.
- Ears are pushed forward: The dog’s ears are alert and not in a resting position.
- Mouth: Lips closed or pursed forward, or curling lips, or mouth open in a growling, snapping manner suggest a need for space.
- Hard staring or whale eye (Seeing the whites of eyes) –This is when the dog looks at you from the corner of their eye. A signal that the dog feels uncomfortable and nervous.
- Raised or tucked tail – A high, stiff tail indicates alertness; a tucked tail shows fear.
- Fast wagging tail – If the tail is wagging very fast this could also be a sign of nervousness.
- Raised hackles (Fur on back standing up) – This can indicate excitement, fear, or stress.
This amazing YouTube video will help you visually see and understand all of these dog behaviours, and get to grips with how to better interact with dogs and allay your fears.
Quick tip (if you don’t have time to view the video): always let a dog approach you. A friendly dog will seek your attention. If you see warning signs, don’t push it, give the dog space and avoid sudden movements. As much as dog behaviour can promote anxiety, fear and panic in you, so you can do the same to the dog.
Learning About Dog Barks and Their Meanings
Dogs also communicate with their voices. Unfortunately, dogs do not have an inside voice. You can think of them as toddlers understanding the world in their childish way. They like a lot of attention and will use their voices to get it. But they don’t mean to annoy or upset people around them, they just don’t understand how loud they are. Another helpful way to see dog barks is like a foreign language. It can be confusing at first but once you start learning, it becomes much clearer.
Many people who are afraid of dogs can mix up happy, playful and excited barks as aggressive ones. That is why you must also take into consideration the body language of the dog along with the barks to truly understand what is going on.
Another helpful YouTube video shows you how to interpret dog barks, so often fear inducing without the slightest movement from the dog. Again, if you haven’t got the time to jump on the video, the list below gives you a quick summary of the most common types of dog barks:
Different Types of Barks:
Positive / Happy Barks
These indicate excitement, playfulness, or a desire to engage positively:
- Excitement Bark
Sound: Rapid, high-pitched, sometimes yappy or breathy (“Yap-yap-yap!” or “Ha-woof!”)
Meaning: The dog is excited or overstimulated—common during playtime, car rides, or when seeing a favourite person. - Play Bark
Sound: Short, sharp, and clear (“Ruff!” or “Arf!”), often repeated with wagging tail
Meaning: An invitation to play. Friendly and often paired with playful body language. - Demand Bark
Sound: Sharp and insistent (“Woof!” “Bark!” often escalating if ignored)
Meaning: The dog wants something—treats, attention, or to go outside. Assertive but not aggressive. - Howling/Baying
Sound: Long, drawn-out “Awooooooo!” or “Woo-woo-woo!”
Meaning: Often communication or expression of emotion. Common in certain breeds and not always negative.
Negative / Concerning Barks
These suggest stress, discomfort, or alert states:
- Alert/Alarm Bark
Sound: Sharp, loud, repetitive (“Woof! Woof! Woof!”)
Meaning: The dog is warning of something unusual or unknown, often territorial. - Fearful Bark
Sound: High-pitched, quick, possibly mixed with whines (“Yip! Yip!” or “Woo-woo!”)
Meaning: Indicates fear or a feeling of being threatened. - Loneliness/Boredom Bark
Sound: Monotonous, repetitive, and spaced out (“Woof… woof… woof…”)
Meaning: The dog is bored, lonely, or seeking attention, especially when left alone. - Aggressive/Threatening Bark
Sound: Deep, guttural, and forceful (“GRR-WOOF!”), often mixed with growls
Meaning: A serious warning, possibly preceding aggression. - Pain Bark
Sound: Sudden, high-pitched yelp or scream (“YIPE!” or “Eeeek!”)
Meaning: A response to pain or sudden fear, often one-off. - Frustration Bark
Sound: Whiny, harsh, and repetitive (“Ugh-ugh-WOOF!”)
Meaning: The dog is feeling stuck or unable to get what it wants, possibly pacing or scratching.
What to Do If Approached by an Unleashed Dog
Encountering a loose dog can be alarming. However, just stay calm and follow these steps to handle the situation safely:
- Stay still and avoid running – Running may trigger a dog’s chase instinct, it’s the worse thing you could do!
2. Stand sideways and avoid direct eye contact – A side profile is less threatening.
3. Keep hands down and calm – Sudden movements may startle the dog.
4. Use a calm, low voice – Speaking gently reassures the dog that you’re not a threat.
5. Let the dog sniff you before moving – This signals that you are not a danger.
6. Back away slowly if the dog seems aggressive – Keep the dog in your peripheral vision.
7. Become dominant: If the dog genuinely seems aggressive, you can stomp your foot and tell the dog to go or sit and display an open hand.
8. If attacked, use an object as a barrier – A bag or jacket can help create distance. You can also try to get a tree between you and the dog or climb onto a car.
The good news is that most loose or stray dogs are not aggressive. Most dogs are just merely curious or actually want to play. However, for people who have cynophobia, an encounter with a dog may still trigger anxiety or panic. Practicing the following techniques can help you cope with an overwhelming fear of dogs. Indeed, these techniques will also help alleviate the general fear of animals and other anxiety disorders.
Relaxation Techniques to Manage Anxiety During Dog Encounters
For people with cynophobia (fear of dogs), encountering a dog unexpectedly can trigger anxiety or panic attacks. Learning relaxation techniques can help regulate fear and prevent overwhelming distress. Here are a few techniques to use in the moment:
- Deep Breathing: Tell your body that you are safe by breathing slowly. When we are afraid, we breathe heavier and faster to get into a fight or flight state. So slowing down helps us to calm down. Breathe in for a slow count of four, hold for the same four count, then exhale for four, and repeat. This slows the heart rate and reduces panic symptoms. It’s a very common breathing technique, even used by the US Navy Seals!
- Smile and stand up straight and confident; Fake it until you make it. It’s scientifically proven that if you fake happy and confident body posture, you will start genuinely feeling it.
- Progressive Muscle Relaxation (PMR): Purposefully tense and release different muscle groups to relieve tension. This also forces the mind to refocus on what you’re doing with your muscles, rather than worry about the animal in front of you.
- Grounding Techniques: Use the “5-4-3-2-1” method – identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste. If you can’t remember the order, then there’s something else to take your focus!
- Positive Visualisation: Picture yourself in a safe, calming place, such as a quiet beach or forest. You might recognise this technique as ‘going to your safe space.’
- Mantras and Affirmations: Repeat calming phrases like, “I will be OK,” or “This moment will pass.” These are used by psychologists in a variety of disciplines to help people with anxiety to stay in the moment and learn that they are capable of facing their fears.
Regularly practicing these techniques away from the fear stimulus can improve your ability to manage and treat symptoms of anxiety, cynophobia or other fears. The most important thing is to keep trying to face your fear of dogs, rather than avoiding encountering dogs. Avoidance behaviour will only make fear worse as it conditions your mind to see dogs as a real threat.
If you cannot find a way to control or overcome your fear, you might want to seek treatment from a mental health professional about additional treatment options such as cognitive behaviour therapy (CBT) alongside exposure therapy.
Myths About Aggressive Breeds vs. Misunderstood Behaviours
Many fear specific dog breeds due to media portrayal, but aggression is more about training and environment than breed. Let’s bust some common myths:
Myth 1: Certain Breeds Are Naturally Aggressive
- Reality: No breed is inherently aggressive. With the correct training and socialisation, all dogs should be capable of living in harmony with us – vice versa, too! It’s been proven that the way the dog is raised is the key to how friendly it will be, not the breed.
Myth 2: A Wagging Tail Means a Dog is Always Friendly
- Reality: A high, stiff wag can indicate arousal or tension, not friendliness. You should be able to tell the difference but if there’s any doubt, remain cautious. Watching videos on YouTube to show you the difference can be very useful. Most dogs that are not friendly usually avoid strangers, so its best to always let a dog approach you before interacting with it.
Myth 3: Small Dogs Are More Friendly to Approach
- Reality: Small breeds can be reactive and prone to nervous aggression. Consequently, the size of the dog is not an indication of threat. Every dog is an individual. The best thing is to talk to the owner about their dog’s temperament.
Myth 4: Growling Means the Dog Will Bite
- Reality: Growling is a warning sign, not an immediate threat. It’s a way dogs communicate discomfort and provided you acknowledge that you should be OK. Most dogs really do not want to engage in fighting or biting.
How Creature Courage Can Help You Feel More Confident
Creature Courage is the leading animal phobia specialist and can help you dramatically change your fear of dogs. We help people overcome their fear of dogs using a holistic mix of education, controlled exposure therapy, and anxiety management techniques. Our approach includes:
- Breaking down misconceptions about dogs to replace fear with understanding. All animals have a reason to be sharing the planet with us and knowing what their role is, and how it helps and interacts with us, can greatly help people with a phobia. Additionally, we will help you build up compassion for dogs, looking at things from their perspective.
- Teaching dog body language to build confidence in safe dog interactions. What we have detailed above is the first step in overcoming your phobia, actual practice in a controlled environment is our most valued primary treatment for cynophobia.
- Controlled exposure therapy with our well-trained, friendly, therapy dogs in a supervised setting is key to making a lasting change to people’s intense fear of animals.
- Anxiety management techniques like cognitive behavourial therapy, hypnotherapy, NILP, meditation and relaxation techniques to reduce fear responses are other therapies we use and recommend to help overcome the complications of cynophobia.
Most clients experience a definable, positive transformation within just one session, leaving with the practical tools to handle future dog encounters with confidence. Get in touch today and find out how Creature Courage can help you free yourself from your fear of dogs in a lasting way!
FAQ: Common Questions About Staying Safe Around Dogs
1. What should I do if a dog jumps up at me?
Stay calm and turn away, avoiding eye contact. Cross your arms and stand still until the dog loses interest.
2. How can I tell if a dog is about to bite?
Watch out for warning signs like a stiff posture, hard staring, growling, and a tense mouth. If the dog does not lose interest quickly after approaching, you this could also be a sign.
3. Should I run if a dog chases me?
No. Running can further trigger a dog’s chase response. To a dog, this can also be an unknowing invitation to play. Of course, being chased by a dog is likely to trigger your own flight response, so this is far easier written than done. However, the best course of action is to stay still and use a firm voice. Don’t look at the dog and usually the dog will get bored and go away. Most dogs are curious, not aggressive. If the dog is aggressive Try to put something between you and the dog like a car or a tree. Grab a stick if needed to help defend yourself.
4. Can therapy help me overcome my fear of dogs?
Yes! At Creature Courage our exposure therapy, cognitive behaviour therapy (CBT), and education sessions are all specifically designed to help you reframe your fear, build confidence and significantly improve your coping skills all within a single day!
5. What breeds are safest for people overcoming a fear of dogs?
Of course, we’ve discussed that it’s not the breed of dog that is inherently unsafe, but rather their training and environment. However, breeds like Spaniels, Labradors, Staffordshire Bull Terriers and Golden Retrievers are known for their gentle, friendly nature and, therefore, are what you could call safer for an easier introduction for overcoming cynophobia.
Therapy dogs are used in therapy to not only help people get over their fears but to also treat depression, relieve anxiety and improve mental health.
6. How long does it take to overcome cynophobia?
Most of our clients see a definable improvement within a single session at Creature Courage. When the correct neuroscience is applied, the brain can change very quickly. Even if a client would like an additional top-up session, rarely does treatment go beyond two or three sessions.
7. What should I do if I encounter a stray dog?
Avoid direct eye contact, back away slowly, and assess the dog’s behaviour before deciding on your next steps. Most stray dogs want to just get away and they are scared of humans. Some might approach if they are desperate for food but if they see you are not interested and are not giving food, they usually just go away on their own without interacting with you.