Presented by BetterHelp.

In a world where stress and anxiety seem to be ever-present, finding effective ways to manage our mental well-being is paramount. Today, we’re diving deep into the world of cold water therapy to explore how it may support good mental health.

While it’s most often associated with physical recovery, cold therapy may also offer some equally noteworthy effects on our mental health. Let’s take a look at how this age-old practice may serve as a powerful tool for nurturing mental wellness.

What is Cold Water Therapy – and Why All the Fuss About It?

Cold water therapy, also known as cryotherapy, involves exposing the body to extremely cold water to promote healing and overall health. While its roots trace back thousands of years, modern science has begun to uncover cold therapy’s profound effects on both the body and mind.

And what was once seen as merely a physical remedy has now emerged as a promising avenue for enhancing mental well-being. Lately, cold therapy has been getting a lot of attention as a potential way to improve mental health. Your Instagram feed may be full of everyone from professional athletes to social media influencers swearing that cold-water therapy makes them feel happier and less stressed.

But you can’t just take their word for it – we need to understand what the science says.

History of Cold Water Therapy

Cold water therapy isn’t a new concept – in fact, it has been around for centuries. Ancient cultures like those in Greece used cold water immersion for therapeutic purposes, and even Roman physicians recommended it to treat a fever.

Over time, research has shed light on how cold water affects the body, particularly in terms of blood pressure and the autonomic nervous system.

In recent years, athletes and wellness enthusiasts have embraced cold therapy for its potential to aid in recovery and enhance overall well-being. Learn more about the potential mental health connection with cold therapy from online therapy service BetterHelp.

How It Works

When you expose your body to cold water, your blood vessels constrict, which directs blood flow to your vital organs. This process, known as vasoconstriction, is followed by vasodilation when you exit the cold water, allowing oxygen- and nutrient-rich blood to circulate back to your tissues.

Types of Cold Water Therapy

Cold water therapy comes in several different varieties, including the following practices:

• Cold water immersion: This involves submerging your body, or specific areas, in cold water that’s usually between 50 and 60 degrees. Ice baths are a common form of cold water immersion. You can also get a similar effect from submerging in a natural body of water – you may have seen this described as a “polar plunge.”
• Contrast water therapy: Alternating between hot and cold water immersion to promote circulation and reduce muscle damage.
• Cold showers: Taking a cold shower as a less intense introduction to cold water therapy.
• Wim Hof Method: A combination of cold exposure, breathwork, and meditation techniques pioneered by extreme athlete Wim Hof.

Benefits of Cold Water Therapy

Here are some of the often-touted physical and mental benefits associated with cold water therapy.

• Muscle recovery: Cold water immersion may help speed up recovery after exercise and reduce muscle soreness.
• Pain relief: Cold therapy is commonly used to alleviate acute and chronic pain, potentially by reducing inflammation and improving circulation.
• Mood enhancement: Cold water exposure has been linked to increased dopamine levels. This increase then promotes feelings of relaxation and contentment.
• Stress reduction:  Cold water therapy offers a unique solution to stress by activating the body’s natural stress response mechanisms. The shock of cold water immersion triggers the release of hormones like adrenaline and noradrenaline, which can help alleviate feelings of anxiety and tension.
• Resilience and mental clarity: Beyond its immediate effects on mood, cold water therapy has been praised for its ability to enhance overall mental resilience and clarity. By challenging the body’s limits and pushing through discomfort, people can cultivate a greater sense of mental toughness and perseverance. This newfound resilience can prove invaluable and help individuals navigate adversity with grace and resilience.

Risks Associated with Cold Water Therapy

Jumping into cold water might sound harmless, but there are some real risks involved. You could end up with hypothermia or even have heart problems. Before you give cold therapy a try, it’s a good idea to talk with your doctor about the risks and make sure it’s safe for you. This is especially important if you have pre-existing medical conditions, including cardiac, circulatory or nerve issues.

How to Get Started

If, after consulting with your doctor, you’re interested in trying cold water therapy, you should make sure to start slowly and gradually increase your body’s exposure over time.

Begin with shorter sessions in less extreme temperatures, such as a cold shower or a brief dip in a cold tub. For example, you could start by ending every shower with a few seconds under a cold water spray. It’s widely recommended to begin with two to five minutes of cold water exposure, and to try to work up to 10 minutes. Exposure should never extend more than 15 minutes.

Most importantly: pay attention to your body’s response and adjust accordingly – move at the pace that feels right to you.

Key Takeaway

Cold water therapy offers a multifaceted approach to enhancing mental health and overall well-being, and its benefits are as diverse as they are profound.

By embracing the ancient practice of cold therapy, it may be possible to unlock a newfound sense of mental wellness and resilience in the face of life’s challenges.