Benefits of Cold Water Therapy for Anxiety

Introduction

American Psychological Association defines anxiety as an emotion characterized by feelings of tension and worried thoughts. If you ever had experienced anxiety, you probably know about its negative influence on overall health and quality of life. 

There are different types of treatment options for anxiety. Some are common in practice, such as medications, while others are comparatively uncommon, such as yoga and meditation. 

However, in the past few years, a new approach to treating anxiety is gaining popularity, known as cold water therapy. Cold water therapy is well-known for its physical health benefits, such as improved circulation, reduced inflammation, and quicker recovery. Besides the physical health benefits, cold water therapy also has many psychological benefits, which can help in treating anxiety.

In this article, we will explore the benefits of cold water therapy for anxiety. However, to understand how cold water therapy improves anxiety symptoms, we first need to discuss how cold water therapy works. 

How Cold Water Therapy Affects Anxiety

Cold water therapy is a well-reputed practice in holistic medicine, and people have used it for centuries. You may have heard about this practice from athletes and wellness enthusiasts. 

In simple words, cold water therapy is a process of immersing oneself in icy cold water. However, the mechanism through which cold water therapy works against anxiety isn’t as simple as this definition.

When you immerse yourself in cold water, your mind responds to cold stimuli in many ways. You can categorize these responses to cold as neurophysiological and psychological responses. 

Neurophysiological Response

Neurophysiological response refers to physiological changes in the nervous system from cold water therapy. When the cold water touches your skin, it triggers the cold receptors on the skin. Your brain gets a cluster of electrical signals from cold receptors, demanding an immediate response.

In response, your brain initiates survival reflexes such as “fight-or-flight” and “diving reflex.” Activation of survival reflexes causes enhanced focus, mental clarity, better thermoregulation, and release of feel-good hormones such as endorphins. Many of the changes from the activation of survival reflexes contribute to anxiety relief.

Psychological Reponse

The psychological response to cold water therapy combines meditation and mindfulness. Meditation here refers to the practice of deep breathing, which is common during cold water therapy. When you are in cold water, you start taking deep breaths in response to cold shock. 

A study by the Neurological Sciences journal shows that deep breathing can improve mood and reduce stress. Another study shows that deep breathing can lower stress and anxiety.

Mindfulness from cold water therapy refers to the active state of mind, where you are fully present in the moment. In cold water, your mind directs all its attention towards the cold experience. It helps in clearing your mind from anxiety-triggering thoughts.

Mental resilience is another long-term psychological response to cold water therapy. Repeatedly preparing your mind to deal with the discomfort of cold water strengthens your psychological capacity.

Benefits of Cold Water Therapy for Anxiety

Cold water therapy offers many scientifically proven health benefits. Regular cold water therapy, either through cold showers or ice baths, can improve your physical and psychological health. One silent benefit of this remarkable wellness practice is anxiety relief. 

Here are some common benefits of cold water therapy for anxiety:

Cold Water Therapy Improves Mood

If you ever experienced cold water therapy, you probably know it makes you feel good. Have you ever wondered why cold water immersion makes you feel so good?

The science has the answer to this question. Studies show that when you expose yourself to cold water, your body releases different hormones in response to cold. Dopamine and endorphins are among the hormones released in your body in response to cold. 

Dopamine activates the reward center in the brain, giving you a sense of pleasure, satisfaction, and motivation. Similarly, endorphins also make you feel good by relieving pain, reducing stress, and improving your sense of well-being. Improved mood and reduced stress can significantly improve anxiety-related symptoms. 

Wim Hof Method

The Wim Hof Method is a technique that consists of three important components: controlled breathing, cold therapy, and meditation. People practice this technique to reduce stress and improve their overall health and well-being. 

A 2022 study shows that following the Wim Hof Method can significantly reduce stress symptoms. When stress is reduced, anxiety levels naturally decrease, as both the mind and body are better able to relax and function more calmly.

Since cold therapy is the key component of the Wim Hof Method, the success of this technique validates the effectiveness of cold water therapy for anxiety.

Cold Water Therapy Builds Mental Resilience

People initially find it hard to practice cold water therapy regularly. Sometimes, they fail to convince their minds to expose themselves to icy cold water. However, after repeated practice and exposure to cold water, they no longer feel hesitant before stepping into icy cold water.

This is because of the concept of mental resilience. Mental resilience is the property of your mind to deal with repeated stress efficiently.

When you willingly expose yourself to the discomfort of cold water, you train your mind to take challenges. The repeated stress of cold exposure strengthens your mind. This strengthening and resilience change the way you perceive anxiety-causing triggers in your daily life, which can contribute to anxiety relief. 

Cold Water Therapy Improves Sleep Quality

Reports show that people with anxiety find it hard to get a good sleep. Lack of adequate sleep then further worsens the mood and overall quality of life. 

Cold water therapy reduces body temperature, which can improve the quality and quantity of sleep. Evidence shows that you can get better quality sleep at lower temperatures.

Reduced stress and improved mood from cold water therapy can also help you sleep better. A good mood and low stress promote better sleep by helping the body relax and fall asleep more easily. Reduced stress levels also prevent disruptions during the night, leading to more restful sleep.

Comparing Cold Water Therapy To Other Anxiety Treatments

Standard treatment options for anxiety, such medications are undoubtedly effective but often come with side effects. Reports show that anxiety medicines can increase the risk of neurological complications. 

On the other hand, if you practice cold water therapy wisely, you are very less likely to experience any side effects. You can prevent the risks of cold water therapy, such as hypothermia, by adopting moderation in your practice. Moderation in cold water therapy means choosing less extreme temperatures and durations of cold exposure.

One other benefit of cold water therapy that makes it a preferable option among other treatments for anxiety is accessibility and cost-effectiveness. 

However, cold water therapy may not be a complete replacement for standard treatment options for anxiety. So, make sure to consult your healthcare provider before preferring cold water therapy over your recommended treatment options for anxiety.

Is Cold Water Therapy Suitable for Everyone?

Almost everyone can incorporate cold water therapy into their routine for improved health and wellness. If you are looking for an effective treatment approach other than the traditional option for anxiety, cold water therapy can be your best companion in this journey. 

Even if you don’t have anxiety and have an optimal mental state, you can still consider cold water therapy for its range of health benefits. For example, if you are an athlete, cold water therapy can help you recover quicker. 

However, if you are suffering from certain health conditions, such as asthma, heart disease, and high blood pressure, you need to be cautious while going for this practice. In such a case, we recommend you consult your healthcare provider and ask whether cold water is suitable for your health condition.

Tips for Effective Cold Water Therapy Experience 

If you are impressed by the role of cold water therapy for anxiety, you probably want to incorporate this practice into your wellness routine. Here are some tips that can maximize your experience of cold water therapy:

Start Slow: Begin with less water and shorter durations. Gradually lower the temperature and increase the time as your body adapts to the cold.

Focus on Breathing: Practice deep, steady breathing to help manage the initial shock and stay calm during the cold exposure.

Stay Consistent: Make cold water therapy a regular part of your routine, even if it’s just a few minutes each day. This will help you build mental resilience and experience long-term benefits.

Final Thoughts on Cold Water Therapy for Anxiety

Anxiety is a common mental condition with very limited treatment options. Cold water therapy is a new and exciting approach to dealing with anxiety. It helps improve mood, builds mental resilience, and enhances sleep, all of which contribute to reducing anxiety symptoms.

While cold water therapy can be a valuable addition to your wellness routine, it’s important to approach it gradually and be mindful of any underlying health conditions. Starting slow and listening to your body can help you get the most out of this practice.

With consistency and the right approach, cold water therapy can become a powerful tool for better mental health and overall well-being.