How does cold plunging improve mental health?
Have you ever tried a cold plunge or a cold shower? If you have, you probably noticed a quick lift in your mood and felt a wave of happiness. Even if you haven’t tried cold plunging yourself, you’ve probably heard athletes and celebrities talk about how this wellness practice helps reduce stress and improve mood.
Cold plunging is a type of cold-water therapy where you immerse your body in cold water for a certain duration. This practice is popular for its physical health benefits, such as reducing muscle soreness and inflammation. However, cold plunge benefits for mental health are underrated and not many people understand how this practice influences your mental health.
In this article, we will explore how immersing yourself in cold water initiates a series of responses in your body and how those responses turn into mental health benefits. In addition to mental health benefits, this article also highlights the importance of safety in cold plunging.
What Happens When You Step Into A Cold Plunge?
The extreme cold temperatures act as stress on your body. If you are not used to cold temperatures, such as those in a cold plunge, it can be challenging for you to tolerate it. When you step into a cold plunge, the sensory receptors on your skin signal to your brain that you are experiencing a cold shock.
Your brain quickly reacts to this signal by switching to survival mode. The brain initiates different physiological and psychological responses in your body to deal with cold stress and to maintain vital body functions.
One major response is vasoconstriction, which causes the narrowing of blood vessels that supply to the periphery, like arms and feet. In contrast, this vasoconstriction increases the blood supply to the vital organs in the core. Increased blood supply to the vital organs provides them heat and keeps them functioning properly.
At the same time, your brain releases hormones like dopamine and endorphins. These changes in the body as a result of cold exposure bring both physical and mental health benefits. Over time, as you take cold plunges regularly, your body starts to adapt to cold temperatures. The initial discomfort decreases, making each session easier while you continue to enjoy cold plunge benefits.
Cold Plunge Benefits for Mental Health
The physical and psychological responses of your body to cold plunging result in a wide range of mental health benefits. The scientifically proven mental health benefits of cold plunging include:
1. Boosts Mood
Your mood and feelings are mostly driven by hormonal changes in your body, like a hidden chemistry lab at work. Cold plunging enhances your mood by working in a similar way, triggering the release of different mood-enhancing hormones in the brain.
Studies show that cold water exposure triggers the release of dopamine and endorphins in the brain, which are your “feel-good” hormones. Dopamine boosts your mood and makes you feel happy and rewarded.
On the other hand, endorphins help reduce stress and create a sense of relaxation and well-being. As a result of these two hormones, you experience an uplifting mood and a sense of happiness after a cold plunging session that lasts for hours.
2. Reduces Stress and Depression
The release of mood-enhancing hormones by cold plunging also helps reduce stress and depression. In addition to that, cold plunging helps lower your stress levels by reducing cortisol in your body. Cortisol is a stress hormone, and low cortisol levels represent reduced stress.
Studies also show that cold plunging stimulates the release of norepinephrine, a hormone that helps reduce stress and alleviate symptoms of depression. Research published in the Medical Hypotheses Journal suggests that cold water immersion can significantly reduce the symptoms of anxiety and depression.
To understand the detailed effects of cold plunging or cold water therapy on depression and anxiety, we recommend watching this YouTube video by Nick Koumalatsos, who is a dedicated health and wellness advocate:
3. Builds Mental Resilience
Remember the first time you stepped into a gym? At first, it was challenging to complete your reps, and you might have felt exhausted. But with repeated effort, you gained strength and improved your endurance.
Similarly, cold plunging is like a workout for your brain. Each time you face the challenge of cold water, you expose your mind to a controlled form of stress. This repeated exposure builds mental resilience over time and helps you handle daily life stressful situations more effectively.
4. Supports Better Sleep
Studies show that high cortisol levels can disturb your sleep quality, and poor sleep, in turn, can make stress and anxiety worse. Cold plunging can help improve sleep quality by lowering cortisol levels.
Also, cold water exposure lowers your body temperature, and lower body temperature helps you fall asleep faster and improves the quality of your sleep. The sleep benefits of cold plunging are also backed by scientific evidence. A 2021 study shows that cold water immersion has a beneficial impact on sleep quality.
5. Improved Social Interaction
When was the last time you engaged in an activity with a group? Do you recall how beneficial it was in refreshing your mood and creating a sense of connection?
Cold plunging provides you with that opportunity, as cold plunging sessions often take place in a group setting. Sharing the experience with others can help you feel supported and connected, boosting your overall mental well-being. This social interaction can elevate your mood, reduce feelings of loneliness, and improve your mental well-being.
Importance of Safety in Cold Plunging
Like any other wellness practice, the benefits of cold plunging come with some potential drawbacks if not done safely. For example, the cold water exposure puts stress on your heart and it can be risky for you if you already have some heart condition. Similarly, staying in cold water for a longer duration can increase the risk of hypothermia, which can be life-threatening.
We recommend you start with short durations so that your body can slowly adapt to the cold. Always listen to your body during a cold plunge and exit the water if you start to feel unwell. If you have a heart condition or any skin disease, you should talk with your healthcare provider before practicing cold plunging.
If it’s your first cold plunging session and you’re unsure about the tips and safety guidelines, you can watch this YouTube video by Michael Kummer, who is an advocate on health optimization:
Conclusion
Cold plunging or the practice of immersing yourself in cold water is well-known for its physical health benefits. However, cold plunge benefits are not limited to physical health and it also positively influences your mental health in many ways.
Cold plunging can boost your mood, reduce stress, enhance mental resilience, improve focus, and lead to better sleep. In addition to that, joining group sessions can help you feel more connected to the community around you, which supports mental well-being.
However, to enjoy the benefits, it is important to practice cold plunging safely. Start with shorter durations and allow your body to adapt to this practice gradually. Consult your healthcare provider for proper guidance if you have any health issues. Remember that cold plunging can be an excellent addition to your wellness routine with proper care and regular practice.
