Many people 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, but also from hearing a dog bark, or even watching a movie containing 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 their daily life. You might not be ready to jump into a therapy setting just yet, but learning how to stay safe around unfamiliar dogs is a great first step to overcoming your fear of dogs.
Should you feel overwhelmed by a fear of animals, you’re far from alone. Animal phobias are among the most common phobias, and cynophobia (fear of dogs) is one of the most widespread.
This guide will help you stay safe around unfamiliar dogs by recognising dog behaviour, helping you understand triggers of cynophobia, and showing you how several types of therapy (including using relaxation techniques to stay calm even if the dog does something unexpected) can help you with your symptoms of cynophobia.
If you have severe fear, you may want to talk to Creature Courage, or other specially trained professional to diagnose and treat your animal phobia, and to discuss management and treatment, such as exposure therapy or cognitive behaviour therapy (CBT).
Recognising the Body Language of Dogs: Signs of Friendliness vs. Caution
Dogs communicate primarily through body language. It’s why dog owner’s value their dogs so highly and why dogs are used in therapy to treat depression, relieve anxiety and improve mental health.
Dogs display their emotions for all to see, and understanding their signals helps you to know when a dog is friendly and how to stay safe around unfamiliar dogs.
Friendly Dogs Typically Display:
Relaxed Body Posture – Loose movements and a neutral tail wag.
Soft Eyes and Blinking – A sign of calmness and trust.
Play Bow (Front Down, Back Up) – A clear invitation to interact.
Approaching with Loose Movements – Indicates curiosity rather than aggression.
Signs of an Anxious or Defensive Dog:
Tense and Stiff Body Posture – The dog appears rigid, with ears perked forward.
Hard Staring or Whale Eye (Seeing the Whites of Eyes) – A signal that the dog feels uncomfortable.
Raised or Tucked Tail – A high, stiff tail indicates alertness; a tucked tail shows fear.
Warning Sounds and Movements – Growling, snapping, or curling lips suggest a need for space.
Raised Hackles (Fur on Back Standing Up) – This can indicate excitement, fear, or stress.
Tip: 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.
What to Do If Approached by an Unleashed Dog
Encountering a loose dog can be alarming. You’ve little to go about how the dog might react, but just stay calm and follow these steps:
- Stay Still and Avoid Running – Running may trigger a dog’s chase instinct.
- Stand Sideways and Avoid Direct Eye Contact – A side profile is less threatening.
- Keep Hands Down and Calm – Sudden movements may startle the dog.
- Use a Calm, Low Voice – Speaking gently reassures the dog that you’re not a threat.
- Let the Dog Sniff You Before Moving – This signals that you are not a danger.
- Back Away Slowly If the Dog Seems Aggressive – Keep the dog in your peripheral vision.
- If Attacked, Use an Object as a Barrier – A bag or jacket can help create distance.
Most loose or stray dogs are not aggressive, but for people who have cynophobia, an encounter with a dog may still trigger anxiety or panic. Practising 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: 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, maybe when confronted with dogs, who knows..?
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 am in control,” or “This moment will pass.” These are used by psychologists in a variety of disciplines from fear to football 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 fear.
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) or virtual reality therapy.
Myths About Aggressive Breeds vs. Misunderstood Behaviours
Now you know how to relax during what might seem intimidating dog behaviour, taking the time to understand how or why you have developed cynophobia could help further.
Though it’s true that disorder commonly affects children, whether that’s animal phobias or other mental health conditions, people of any ages can develop cynophobia.
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!
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, then remain cautious.
Myth 3: Small Dogs Are Always Safe to Approach
Reality: Small breeds can be reactive and prone to nervous aggression. The size of the dog is not an indication of threat.
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.
How Creature Courage Can Help You Feel More Confident
At Creature Courage, 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.
Teaching dog body language to build confidence in safe 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 treatments 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 hypnotherapy 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 – all in just one day!
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.
3. Should I run if a dog chases me?
No. Running can further trigger a dog’s chase response. 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.
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 Cavalier King Charles Spaniels, Labradors, 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.
6. How long does it take to overcome cynophobia?
Most of our clients see a definable improvement within a single session at Creature Courage.
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.