In recent years, cold water therapy has gained traction due to its claimed benefits for mental health. Cold baths, plunges, and showers are being used as a tool for relieving symptoms of depression and anxiety. These actions might be bone chilling, but the research does support that cold water exposure might have mental health benefits.
Benefits
Turn off fight or flight
Cold water exposure has been shown to activate the mammalian dive reflex( MDR). MDR is an evolutionary adaptation that activates several mechanisms to maintain vital functions and conserve oxygen. The parasympathetic nervous system (PNS), also known as rest and digest phase is activated causing heart and breath rate to decrease and constricts blood vessels, promoting relaxation and enhancing digestion. This not only protects the body but also induces a state of calm and counteracts stress, anxiety and depression.
Increase Mood and Decrease Stress
The MDR also has been shown to increase mood and decrease stress. Cold water exposure stimulates the release of dopamine, a neurotransmitter associated with rewards, pleasure and motivation, increasing mood and focus. Additionally, cold water exposure also stimulates the release of endorphins, neurotransmitters that promote feelings of happiness, well-being, and euphoria, helping lift mood.
Ways to Try
- Cold showers: start by gradually decreasing the temperature of the shower at the end of your shower routine. Aim to spend a few seconds to a few minutes under the cold water, gradually increasing the duration as you become more accustomed to the cold.
- Ice bath: fill a bathtub with cold water and add ice cubes to achieve the desired temperature. Submerge yourself in the icy water for a few minutes, focusing on deep breathing and relaxation techniques to help ease into the experience.
- Cold water Swimming: Find a nearby lake, river, or ocean where you can safely swim in cold water. Start with short dips and gradually increase the duration. Make sure to follow safety precautions and never swim alone in cold water.
Disclaimer
Remember to listen to your body and gradually increase the intensity and duration of cold exposure over time. Pay attention to any signs of discomfort or overexertion, and always consult with a healthcare professional before beginning any new cold exposure regimen, especially if you have underlying health conditions.
