Quick answer
Split the problem in two. On workdays, arrange cover so your dog is not left alone past the point where they get upset. Then use short practice absences on evenings and weekends to slowly build up how long they can stay calm. Long solo workdays during training tend to undo progress.
This is the hard part for most owners: the standard advice is to never leave a dog with separation anxiety alone longer than they can handle, but rent and jobs do not pause for training. The good news is that "not alone" does not have to mean "with you." The ASPCA notes that many dogs with separation anxiety do fine with another person around, and that daycare or a sitter can help while you work on the problem.
This answer is part of Dog Separation Anxiety: The Complete Guide, written by The Alone & Okay team.
Why does a full workday make separation anxiety harder?
Training for separation anxiety works by giving your dog many calm, short absences and slowly making them longer. The ASPCA describes this as gradual desensitization: start with departures short enough that your dog stays relaxed, then build up. A full workday alone is the opposite. If your dog panics at minute ten and you are gone for eight hours, they rehearse panic every day, and the evening practice has to fight against that.
That is why the plan below treats cover as part of the training, not a luxury. Our guide on how long a dog can be left alone covers the general limits for healthy adult dogs and puppies. For a dog with separation anxiety, the real limit is their own calm time, which might be a few minutes.
How do you find out how long your dog can stay calm?
Record your dog before you change anything. Set up a phone or pet camera, leave the way you normally do and watch the first 30 to 60 minutes. The American Kennel Club recommends recording to see what your dog actually does while you are gone. Write down when the first signs appear: pacing, whining, panting, scratching at the door, or barking that keeps going.
The time before those signs is your starting point. Practice absences should stay below it, even if it feels very short.
What workday cover options are there?
Most owners mix two or three of these across the week. You do not need the most expensive one every day.
| Option | Works well when | Watch out for |
|---|---|---|
| Bringing your dog to work | Your workplace allows dogs and your dog settles in new places | Busy offices can be stressful for some dogs |
| Doggy daycare | Your dog enjoys other dogs and handles a group well | Not every dog likes group play; ask about a trial day |
| A friend, neighbor or family member | Someone is home during the day or can host your dog | Agree on a backup plan for days they are busy |
| A pet sitter staying for part of the day | Your dog does better at home than in new places | A short drop-in visit may not cover enough time on its own |
| Working from home on some days | Your job allows a hybrid schedule | Leave the house briefly for practice on these days too |
| Splitting the day (lunch break, staggered shifts with a partner) | You live close to work or share care with someone | Any time alone still needs to stay under your dog's calm limit |
If cover is impossible on some days, be honest about it. A few hard days do not ruin everything, but the more of them there are, the slower progress usually is. Your vet can help you think about options if your dog's distress is severe.
Where do practice sessions fit around a job?
Practice sessions are short, so they fit around work better than people expect:
- Evenings: one session of a few short absences, after your dog has had a walk and dinner and is tired.
- Weekends: a longer session on each day, still keeping every absence under your dog's calm limit.
- Before work: skip formal practice if mornings are rushed. A calm walk and a food puzzle are enough.
Each practice absence should end while your dog is still relaxed. Come back calmly, without a big greeting, and wait until your dog is settled before the next one. Our guide to leaving your dog home alone while you work has more on setting up a safe space and a leaving routine.
What does a calm workday morning look like?
- A sniffy walk, so your dog's body and nose get some work before the day starts. The ASPCA suggests plenty of daily exercise for dogs who struggle when alone.
- Breakfast in a puzzle feeder or a stuffed food toy. Our mental stimulation games guide has easy ideas.
- Drop-off at daycare, a sitter arriving, or a handover to whoever is covering.
- A short, low-key goodbye. Long emotional goodbyes and big greetings can make the coming and going feel more intense.
What should you avoid while you train?
- Punishment. The ASPCA warns that scolding a dog for what they did while you were gone can make anxiety worse. The damage is a sign of distress, not spite.
- Bark collars and other aversive tools. The American Veterinary Society of Animal Behavior advises against aversive methods for behavior problems.
- Jumping to long absences after a few good days. Build up slowly. A setback usually means the step was too big.
- Crating a dog who panics in the crate. Some dogs feel safer in a crate and some get more frantic. Your video will tell you which.
When should you talk to a vet or behavior professional?
See your vet if your dog injures themselves trying to escape, drools or pants heavily, stops eating when alone, or if the problem started suddenly or your dog is a senior. Medical issues can look like behavior problems. For severe cases, ask your vet about a referral to a veterinary behaviorist or a qualified behavior consultant. Questions about medication always belong with your vet.
What else do owners ask?
Can I fix separation anxiety if I work full time?
Many owners make real progress while working full time. The key is covering the workday so your dog is not pushed past their limit while you practice in the evenings and on weekends. How long it takes varies a lot from dog to dog.
Will getting a second dog keep my dog calm while I work?
Sometimes, but often not. Many dogs with separation anxiety are upset about being apart from their people, not about being without another dog. Try a friend's calm dog first before adopting.
Is it okay to leave the radio or TV on?
Background sound can cover hallway or street noise. It is unlikely to fix true separation anxiety on its own, but it does no harm.