As we step into a brand-new year, many of us take time to reflect on our lives. We look back and consider where we have been and begin to imagine where we’d like 2025 to take us. For countless individuals within the LGBTQIA+ community, the Christmas season may have brought unique challenges, the residual effects of which we may still be feeling. Predominantly organised around traditional heteronormative family structures of two parents, children, and extended relatives, societal expectations during the festive season can often leave those outside this framework feeling excluded or marginalised.

For many LGBTQIA+ individuals, the concept of family often extends to ‘found’ or ‘chosen’ family – those who are not biologically connected but provide the stable and secure attachments that foster safety and support. While some may have been able to spend the festive season with their chosen family, others may have faced forced separation as their ‘found family’ attended to obligations with ‘biological family’. The societal focus on traditional family structures can heighten loneliness for those estranged from their families or lacking a supportive network.

Family gatherings during this time may have evoked feelings of exclusion or discomfort for those not fully accepted by, or estranged from, their loved ones. Some individuals may have chosen to spend the season alone to avoid dysfunctional dynamics. For LGBTQIA+ people, the emphasis on traditional family structures can also underscore the unique challenges around conceiving and starting a family, which may feel isolating during a season that often celebrates parenthood and children. Additionally, the constant exposure to images of ‘happy’ families celebrating together on social media, often curated to present a picture-perfect version of life, can unintentionally amplify feelings of anxiety and depression, making it more challenging for some to approach the New Year with a sense of hope.

Religious traditions, which often play a significant role in holiday celebrations, can also compound these challenges. For many LGBTQIA+ individuals, religion has been a source of exclusion or judgement, making holiday observances fraught with painful memories or feelings of rejection. Yet, for others, faith and spirituality remain sources of comfort, reimagined in ways that align with their identities and values. However, it is also important to note that not all LGBTQIA+ individuals experience these difficulties. Many enjoy warm and loving connections with their biological families and cherish creating memories during the holidays. Whatever your story this Christmas, it’s essential to recognise how this time of year can carry unique challenges, and joys, for LGBTQIA+ individuals. Amidst these challenges, the bond we share with our canine companions can be a profound source of comfort and joy. For us a dog is not just for Christmas, it is family, a year-round source of unconditional love and support, a steady, nonjudgmental companion through every season.

Did you know? Dogs thrive on routine and structure for feeding, walking, and sleeping.

As we move into the New Year, it’s important to remember that both humans and dogs thrive on routine. For LGBTQIA+ individuals, having a consistent routine with a dog can provide stability and comfort amidst emotional challenges. Dogs, much like us, thrive on structure for feeding, walking, and sleeping, and their reliance on routine can have a positive impact on our own mental health. By establishing a consistent routine, including daily walks with your dog, you’ll create a supportive structure that nurtures both your mental and physical health throughout the year.

“We know that ‘spending time in nature’ is scientifically proven to improve human being’s physical and mental health. Being in green spaces reduces depression, speeds up physical healing, and tackles anxiety…Could it be then, that nonhuman difference itself is necessary to our mental wellbeing and the possibility of our thought?” (Tamas, 2020, p47).

When we establish daily walks with our dogs, it creates a sense of purpose and consistency. The rhythm of a walk and the connection to nature that it brings can reduce stress, clear the mind, and help ground us in the present moment. For those dealing with feelings of loneliness or isolation, dog walks can also serve as a way to connect with the outside world, get some fresh air, and even meet other like-minded individuals. It’s a great way to begin the New Year with a sense of calm and connection.

Here are our TOP TIPS…

How your dog walk can support your mental health as you step into 2025:

Explore new places

Seek out accessible routes and parks suited to your mobility needs. Exploring new locations with your dog can break the routine, introduce fresh surroundings, and boost your mood. Many parks offer accessible walking paths for all abilities, providing a safe and enjoyable way to explore.

Connect with nature

If you’re able, take moments during your walk to breathe deeply, and immerse yourself in nature. You can sit on a bench or simply still yourself for a moment and observe the world around you, helping you reduce stress and find peace in the present.

Challenge yourself

Use a step counter or app that works for your abilities, whether its tracking steps, distance, or time spent outdoors walking or with your dog. Set small, achievable goals based on your comfort level, allowing you to monitor progress and celebrate personal milestones.

Try different times of the day

If your schedule and needs allow, consider walking in the early morning before cars hit the road and the air becomes dense with pollution. This time of day often offers cleaner air, natural sunlight, and a peaceful atmosphere, perfect for getting your vitamin D and boosting your mood in the winter months. Alternatively, you could try in the evening to unwind after a busy day. Or maybe mix it up, listening carefully to what your body needs each day – flexibility is key to creating a routine that works for you.

Incorporate rituals

Bring along your favourite drink, whether it’s coffee, tea, or something herbal. Ingesting something warm on a frosty day can be comforting and nurturing, enhancing the peacefulness of your walk. Choosing a favourite travel mug can be an act of self-care and nurturance, as it becomes a personal item that adds joy to your routine. You might even treat yourself to a new one, selecting a mug that makes you smile every time you use it.

Multitask and stay connected

If you enjoy staying connected while walking, consider sending voice notes, making hands-free calls, or chatting with friends through a device. Whether you’re sharing your thoughts or checking in with loved ones, these small moments can make your walk feel more social and supportive. Just remember to stay present with your surroundings – and don’t forget to keep an eye on your dog and their poop!

Reflect and capture gratitude

After your walk, or even just once a week, take a moment to reflect in whatever way feels best for you, whether through writing, typing, or using voice-to-text tools to capture your thoughts. Journalling, drawing, or even creating art can deepen your emotional connection with your surroundings, helping you cultivate a sense of gratitude and peace.

Invite a friend

Invite someone to join your walk, whether they walk alongside you, meet you at a nearby location, or simply chat as you stroll. Social connection is beneficial for mental well-being, and having a support person can deepen your experience… as well as be a good excuse to go for cake somewhere after!

Incorporate playtime

Play is a wonderful way to bond with your dog and lift both of your spirits. Whether it’s a gentle game of tug-of-war, tossing a ball in a safe area, or simply spending quality time together, play can be tailored to suit your mobility and energy levels. However, it’s important to prioritise your dog’s safety during playtime. Avoid throwing sticks, as they can cause serious injuries like impalement or punctures. Also, steer clear of using ball throwers, which can lead to musculoskeletal strains or sprains as dogs try to stop abruptly after running at high speed.

Nurture your dog, nurture yourself

After your walk, take a moment to care for your dog in whatever way feels right for both of you. Whether it’s grooming, gently cleaning them off, helping them settle into their favourite spot, feeding them, or simply sharing a quiet moment together, these acts of care strengthen your bond. This nurturing time, expressions of love and care, promotes emotional fulfilment for both you and your dog, leaving you both feeling connected and cared for.

And last but not least…

GET IN TOUCH

Connect with the Rainbow Pooch Pride community

At Rainbow Pooch Pride, we offer intimate and inclusive dog walking events, thoughtfully designed to accommodate all abilities and ensure every dog is comfortable. With a careful balance of dog numbers and personalities, our walks are structured to create a calm, welcoming environment where everyone can connect without feeling overwhelmed.

Conclusion

By incorporating these ideas into your daily routine, you can make the most of your walks while benefiting both your mental health and your dog’s well-being. It’s about finding ways to meaningfully connect with the world around you, at your own pace, and in a way that works for your needs. If you’re looking for an extra dose of support in your journey toward mental wellness, we’d love for you to join us on our social dog walks. Whether you have a dog or just want to get outside, these walks provide an opportunity to share time with others who understand the importance of community and mental health.

Here’s to a New Year filled with connection, growth, and the joy of walking with those who are family, by choice, by heart, and through the paws and wagging tails that make every step meaningful.

References:

Tamás, R. (2020) ‘On Panpsychism’, in Tamás, R. Strangers: Essays on the Nonhuman, London: Makina Books, pp. 42-50.