Can Cold Water Immersion Improve Mental Health?
INTRODUCTION
People are becoming more interested in holistic, natural pathways to improve their mental health. One of the new practices coming to the fore is cold water immersion (CWI)—that is the process of putting your whole body into cold water—usually below 15 °C (59 °F) for a very brief period of time. Cold water therapy was historically only seen mainly for recovery for athletes, but now researchers are looking at its possible benefits psychologically, specifically in connection with anxiety and depression.
But what does it mean to jump into ice-cold water, what does that do really to your mental state? Is that just the next wellness trend, or is there actually some evidence? This article will explore what the physiological and psychological effects of cold water immersion are and what effect it has on mental health.
What Is Cold Water Immersion?
The lymphatic system is key to supporting immunity by carrying lymph, which contains white blood cells and is a clear fluid, through lymph vessels, lymph nodes and organs such as the spleen and thymus. The lymphatic system consists of lymphatic vessels, lymph nodes, and lymphatic organs that are all linked together. The lymphatic system is responsible for removing toxins, distributing immune cells throughout the body, regulating the body’s fluid levels, and absorbing food fats.
The circulatory system relies on the heart to move blood whereas the lymphatic system relies on movement, muscle contractions, and deep breathing to help maintain the flow of lymph. If this process slows down, then the body tends to accumulate toxins over time, immune system function may decline, and symptoms develop such as tiredness, swelling, or increased susceptibility to infections.
What Is Contrast Therapy?
Cold water immersion (CWI) is one of the names commonly used to refer to the practice of submerging one’s body in cold water (ranging from 10°C (50°F) to as low as 3°C (37°F)) for short periods of time (typically between 30 seconds to 10 minutes). CWI can occur in nature (e.g. lakes, oceans) or in man-made cold plunge pools/ice baths. Generally athletes have employed CWI as a way of decreasing muscle soreness and reducing swelling and inflammation. The practice has recently been raised to public awareness as a possible aid in improving psychological and emotional wellbeing. Although more study is needed, there is early research suggesting cold exposure may improve mood, reduce psychophysiological stress and improve mental clarity which makes it a more holistic wellness approach and perhaps, extends potentially beyond physical benefits alone.
Connection Between Mental Health and CWI
1. Activation of Sympathetic Nervous System
When one’s body enters cold water, it initiates a physiological response called the “cold shock response” which activates the sympathetic nervous system—the fight-or-flight response. As a result, there is a rapid release of neurotransmitters, including norepinephrine and dopamine, and an increase in heart rate and alertness. Neurotransmitters play a critical role in regulating mood, with dopamine (the feel-good-hormone) being particularly important in treating depressive symptoms. Sudden bursts of neurotransmitters boost mental clarity and the psychological benefits that researchers are starting to see from cold-water immersion.
2. Release of Endorphins
Cold water immersion triggers the release of endorphins, which are your body’s natural “feel good” chemicals. Endorphins are both pain reducers and mood enhancers. Endorphins can decrease discomfort, improve mood, and give a lasting feeling of well-being. Many people report feeling a rush of euphoria, or a deep sense of relaxation following a cold dip, nearly everyone describes it as a kind of psychological refresh.
When endorphins flood the body, they can counter anxiety and depression, so cold water immersion may be a powerful implement for not only helping us recover physically, but for assisting emotional resilience and mental health as well.
3. Reduction in Cortisol Level
Cold water exposure has been demonstrated to decrease cortisol levels (i.e., the primary stress hormone produced by the body in situations of chronic stress) being exposed to higher than normal levels of cortisol has a strong correlation to symptoms of anxiety, depression, and emotional dysregulation.
When regularly practiced, cold water and/or ice baths not only help to regulate the stress response, contribute to lower levels of cortisol, and help promote a more balanced internal state that not only relieves stress but also improves overall emotional health and wellness. Many individuals report that regular cold water therapy has significantly improved their mindset toward being calmer and more resilient as well as their mental health over time.
Cold Water and Anxiety - What Happens in the Brain?
Cold water immersion affects the brain in notable ways particularly for individuals who suffer from anxiety. Anxiety disorders are normally associated with activation of the amygdala (the brain’s fear center) which activates worry and hyper vigilance that can lead to chronic overthinking. Cold exposure redirects attention to the intense physical sensations of cold, providing a forced form of mindfulness that teleports an individual’s mind into the present moment.
Cold water immersion also has calm and often sharp effects on the dopamine system, rapidly increasing dopamine levels upwards of 250% after immersion, which is similar to the response one could expect with certain stimulants, yet is natural and short-lived. This dopamine release may also help counteract the impact of anhedonia, or the reduced ability to feel pleasure, which is a common symptom of depression.
Psychological Benefits of Cold Water Immersion
Cold water immersion provides many psychological benefits that can help people feel better mentally.
- Although individual responses will vary as with any intervention, research supports the premise that exposure to cold water in a systematic manner will improve mood regulation, resulting in feelings of increased energy and less emotional overload.
- Cold water immersion can be thought of as a form of controlled stress allowing the brain and body to prepare and respond better to actual stressors, providing a strong form of stress relief.
- The intense and refreshing experience of cold water can help increase alertness and mental clarity and improve cognitive function and overall brain activity.
- Experiencing cold water immersion can potentially lead to improved sleep patterns by helping regular the circadian rhythm, resulting in an improved sleep (rest and recovery), ultimately contributing to feeling balanced or mentally well.
Final Thought
Cold water immersion (CWI) offers a natural way to promote mental health and optimal mood state by activating responses such as releasing dopamine, endorphins and decreasing cortisol. This may be of particular benefit to people suffering from anxiety and depression. The ability of CWI to shift your attention from chronic worry to being in the moment was a form of mindfulness. Although experiences will vary with cold exposure for the individual, repeat cold exposure for some individuals may enhance quality of sleep, improve focus and concentration and enhance both emotional and psychological stability. Further research will bring insight to the roles CWI will play, and likely will provide additional ideas to support CWI as one area of practice involving holistic mental health to support and create living a fulfilling life alongside psychotherapy or some other therapeutic realm.
Reference
- Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience, 47(1), 387. https://doi.org/10.1007/s11357-024-01295-w
- Jumping into the Ice Bath Trend! Mental Health Benefits of Cold Water Immersion | Cognitive Enhancement. (2024b, July 3). Lifestyle Medicine. https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/
- Yankouskaya, A., Williamson, R., Stacey, C., Totman, J. J., & Massey, H. (2023). Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks. Biology, 12(2), 211. https://doi.org/10.3390/biology12020211
- Ressler, K. J. (2010). Amygdala Activity, Fear, and Anxiety: Modulation by Stress. Biological Psychiatry, 67(12), 1117. https://doi.org/10.1016/j.biopsych.2010.04.027
- Chauvineau, M., Pasquier, F., Guyot, V., Aloulou, A., & Nedelec, M. (2021). Effect of the Depth of Cold Water Immersion on Sleep Architecture and Recovery Among Well-Trained Male Endurance Runners. Frontiers in Sports and Active Living, 3, 659990. https://doi.org/10.3389/fspor.2021.659990
