Do cold showers calm the Nervous System?
What is cold water immersion and is it truly an effective way to manage stress, anxiety and depression?
You may have heard about cold water immersion before. Maybe you’ve seen recent videos online advocating for the benefits of cold water plunging, ice baths, cold water swimming, or showering. Cold water immersion, also known as cold exposure or hydrotherapy consists of short exposure to cold water as a tool for bolstering both physical and mental health. This therapy was originally a popular treatment for athletes to help improve recovery, where it has now caught the attention of many looking for increased health benefits. The big question is, does it really work? And are the benefits backed in science?
Studies have shown that repeated cold water exposure can briefly increase activity of the sympathetic nervous system. Basically, this means the cold water exposure increases heart rate and alertness temporarily. Repeated exposure to cold in short bursts may even help the body adapt and regulate to stress responses better, improving our resilience- the ability to overcome life stresses and adversity.
When we are exposed to cold, neurochemical changes in our brain take place such as increased neuroephpheniprine and dopamine, some of the things responsible for our mood and how alert we feel. Basically, our nerves sense the shock of the cold water and send a surge of electrical impulses to the brain, activating neural pathways and sending a cascade of chemical responses to help the body handle the stress. Although the cold might feel uncomfortable at first, our brain sends out endorphins which can reduce pain/discomfort and even lead to a sense of euphoria!
Other studies have focused on examining inflammation or pain where findings suggest that cold water exposure can reduce inflammation in the body. This is notable since several mood disorders such as depression and anxiety are linked to inflammation. Regular cold exposure has also shown to help reduce cortisol, the stress hormone.
When we expose our bodies to cold, the sensation also brings us to the present moment which is a key element of mindfulness practices, proven to reduce stress. In short, cold water exposure is scientifically proven to hold potential benefits to mental and physical health!
There are some things to consider, however, before you jump into cold water exposure! Firstly, there can be some risks! Perhaps the most obvious is the risk of hypothermia. It’s always recommended that you consult your physician before trying cold water explore in case you have any health conditions that wouldn’t make this safe.
If you decide to try exposing yourself to cold water, it’s important to start off slowly. This means you don’t need to run out and buy bags of ice or some expensive cold-plunging tub that you might have seen advertised. Instead, start by making small incremental changes like gradually lowering the temperature in your regular showers, and see how it makes you feel! If you feel more energized, clear headed, happy or relaxed, then this technique might be a great tool to add to your self-care practices.
Keep in mind that though there’s anecdotal evidence to support benefits, it might not be beneficial for everyone.
Finally, cold showers might temporarily help to boost your mood, but this shouldn’t replace professional advice, medication, or the meaningful work you do in therapy.
If you’d like to learn more, or are looking for other tools and techniques to manage stress, anxiety, or depression, book a complimentary consult call with us today!
