Does Cold Plunge Help With Anxiety?

Cold plunging has gained significant popularity in recent years as a natural remedy for various physical and mental health issues, including symptoms of anxiety. 

While the practice may initially seem intimidating, the potential benefits have attracted many people to take the icy plunge.

But does cold plunging help with anxiety? The answer lies in understanding the science behind how cold water immersion affects the body and mind.

In this article, we'll plunge into the mechanisms that make cold plunging a promising tool for managing anxiety symptoms and promoting overall well-being.

Continue reading to discover how a cold plunge might help alleviate your anxiety symptoms. 

How Cold Plunging Helps With Anxiety

Cold water immersion offers a natural, drug-free approach to reducing anxiety symptoms, among other potential mental health benefits, making it an appealing option for those seeking to improve their mental well-being. 

Regular cold plunging may help relieve anxiety symptoms in several ways, including releasing endorphins, grounding your mind, and possibly relieving inflammation.

Here’s how cold plunging can help with anxiety: 

Grounding the Mind

The intense cold from the ice bath is a powerful grounding technique for your mind. It draws your focus to the present moment. Focusing inward and keeping your thoughts in the present moment is known as mindfulness. 

It’s about blocking out the outside world and ignoring outside stressors, such as the cold. Studies show that mindfulness can interrupt the cycle of anxious thoughts, creating a sense of calm and clarity that extends far beyond the plunge.

Reducing Inflammation

Although more conclusive research is required, some studies indicate that cold plunging can help reduce inflammation. 

This is important, as there are many mental health issues, such as anxiety, which are thought to be, in part, a result of heightened inflammation levels. 

Cold plunging may improve mental well-being and reduce anxiety by lowering inflammation levels throughout the body and brain.

The Release of Neurotransmitters

Cold plunging can stimulate the release of neurotransmitters such as dopamine and serotonin, both of which are closely linked to mental health.

Let’s start by looking at dopamine.

Dopamine 

First, dopamine plays a vital role in feelings of reward, pleasure, and overall mood regulation. In simplest terms, dopamine is a so-called feel-good neurotransmitter. Dopamine is shown to play an essential role in controlling anxiety levels. 

Dopamine plays a crucial role in anxiety modulation in numerous parts of the brain, as indicated by this study, which shows that the runner’s high associated with intense exercise leads to higher dopamine levels in the brain, in turn leading to decreased symptoms of anxiety and depression. 

Serotonin

On that note, another important neurotransmitter, serotonin, also plays a role in maintaining stable moods and keeping symptoms related to anxiety and depression at bay, as shown by this piece of research. The study indicates that lower serotonin levels are linked to increased instances of symptoms of anxiety and depression. 

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Cold Plunging and Anxiety - A Case Study

There are a few real-life case studies that provide strong evidence that cold plunges and cold water immersion can help reduce symptoms of anxiety, with the 2018 case study below being one of the best examples. 

A 2018 case study published in the British Medical Journal Case Reports documented how regular cold water swimming helped a 24-year-old woman manage her symptoms of depression and anxiety. After a year of weekly open-water swims, she reported significant improvements in her mental well-being and was able to reduce her medication. 

If you expect to find relief for your anxiety symptoms through cold plunging, then you first need to adequately prepare to take that icy dip. Keep reading to figure out how to prepare for a cold plunge. 

How to Prepare for a Cold Plunge

Properly preparing for a cold plunge can help you make the most of it and maximize its potential anxiety-relieving benefits. Preparing for a cold plunge starts with getting into the right mental state and preparing your body for the cold.

Follow these steps to prepare for a cold plunge: 

1. Prepare Your Body and Mind

Before taking the icy plunge, exercise lightly or take a warm shower. This helps reduce the initial shock of the cold water on your body. 

Light exercise, such as jogging or jumping jacks, increases your heart rate and blood flow, making the transition to cold water more manageable. A warm shower dilates your blood vessels, which can also ease the shock of the temperature change.

Set an intention or focus on a calming mantra before entering the cold water. This mental preparation maintains a positive mindset during the plunge. 

Choose a simple phrase or affirmation that resonates with you, such as "I am calm and resilient" or "I embrace the power of the cold." Repeat this mantra silently as you enter the water and throughout your plunge.

2. Embrace the Cold

As you begin your cold plunge, it is essential to embrace the cold gradually. Enter the water slowly, allowing your body to acclimate to the temperature change. Start submerging your legs and torso, then work up to your chest and shoulders.

Aim to submerge your entire body for maximum benefits. This full-body immersion activates the body's natural stress response, triggering the release of endorphins and other mood-enhancing neurochemicals.

When using a dedicated cold plunge tub or barrel, ensure the water temperature is within the recommended range of 50-59°F (10-15°C). This temperature range provides the optimal balance between safety and effectiveness, allowing you to reap the mental benefits of cold plunging without putting undue stress on your body.

If you don’t yet have a dedicated cold plunge tub, the IceBarrel XL is a state-of-the-art unit ready to help you manage your anxiety. Engaging in proper breathing techniques can also help you embrace the cold. 

3. Breathe Through the Discomfort

As you immerse yourself in the cold water, your body's natural response is to tense up and resist the discomfort. However, this tension can actually heighten feelings of anxiety and stress. To counteract this, focus on slow, deep breaths throughout your plunge.

Deep breathing activates your parasympathetic nervous system, also known as the "rest and digest" response. This helps calm your mind and body, reducing the intensity of anxiety symptoms. 

Inhale deeply through your nose, allowing your belly to expand, and then exhale slowly through your mouth. Repeat this breathing pattern for the duration of your plunge. By breathing through the discomfort and embracing the cold, you train your mind and body to be more resilient in the face of stress and anxiety.

4. Exit Properly

Once you've stepped out of the cold water, gently dry yourself with a soft towel and dress in warm, comfortable clothing. Avoid jumping into a hot shower or sauna immediately after your plunge, as this can negate some of the physiological benefits of cold water immersion.

Instead, allow your body to rewarm itself naturally. This process encourages your body to adapt to temperature changes and can help improve your resilience to stress and anxiety. As you rewarm, take a few moments to reflect on your experience and observe any changes in your mental state.

Remember to listen to your body and respect your limits as you continue incorporating cold plunging into your routine. Start with shorter durations and gradually increase the time and frequency of your plunges as you become more comfortable with the practice.

By allowing your body to rewarm naturally, you maximize this powerful practice's potential mental health benefits. However, to ensure that you’re getting the most out of your cold plunges, it's essential to incorporate them into a regular routine. 

5. Incorporate Cold Plunging into Your Routine

Consistency is key to experiencing the full potential of cold plunging for anxiety relief. Aim to incorporate cold plunges into your routine two to three times weekly. This frequency allows your body and mind to adapt to the practice and reap the cumulative benefits over time.

Experiment with different durations and temperatures to find what works best as you establish your cold plunging routine. Start with shorter plunges, around 30 seconds to two minutes, and gradually increase the duration as your tolerance improves. 

Water temperatures between 50-59°F (10-15°C) are generally considered optimal for cold plunging, but you may find that slightly warmer or cooler temperatures suit your preferences better. Whatever the case, incorporating cold plunges into your daily or weekly routine will allow you to adapt to the cold and slowly deal with symptoms of anxiety.

Although cold plunges can be an effective way to manage anxiety symptoms, you can maximize these benefits by exploring additional options. 

Dealing with Anxiety - Complements to Cold Plunges

Remember that cold plunging is just one tool in your anxiety-management toolkit. For a complete approach to mental wellness, consider combining cold plunging with other stress-management techniques. Incorporating meditation, deep breathing exercises, or journaling practices can help create a more resilient and balanced mindset.

Meditation

Meditation, in particular, can be a powerful complement to cold plunging. By focusing on your breath and observing your thoughts without judgment, you train your mind to be more present and less reactive to stressors. 

Practicing meditation before or after your cold plunge can help you integrate the benefits of both practices and create a more profound sense of calm and clarity. Studies show that meditation can indeed reduce anxiety symptoms to a great degree. 

Journaling

Similarly, journaling can be a valuable tool for processing your thoughts and emotions related to anxiety. 

After your cold plunge, take a few minutes to write down any insights, observations, or challenges that arose during your practice. Reflecting on your experiences can help you gain a deeper understanding of your anxiety triggers and develop more effective coping strategies.

Deep Breathing Exercises

As touched on above, numerous deep breathing exercises are shown to help reduce symptoms of anxiety, with the box breathing method being one of the most effective. 

The great part about breathing exercises is that you can do them during the cold plunge to help you manage the stress of the cold and throughout your day to manage anxiety symptoms as they arise. 

By consistently including cold plunging in your anxiety-relief routine and combining it with other supportive practices, you empower yourself to take control of your mental health and cultivate a greater sense of inner peace and resilience.

Final Thoughts

Cold plunging has become a popular, natural approach to tackling anxiety, offering a refreshing alternative to conventional methods. By immersing yourself in cold water, you can tap into powerful benefits like grounding your mind, reducing inflammation, and releasing feel-good neurotransmitters such as dopamine and serotonin. 

These effects can help you feel calmer and more centered, making it easier to navigate daily stressors. Real-life examples, like the case of a 24-year-old woman who found relief from anxiety and depression through regular cold water swimming, show the potential of this practice to improve mental well-being. 

To get the most out of cold plunging, it's important to prepare properly, ease into it gradually, and make it a regular part of your routine. Pairing cold plunges with meditation, deep breathing, or journaling can enhance these benefits, giving you a well-rounded approach to managing anxiety and fostering a deeper sense of calm and resilience.

Remember that using a dedicated cold plunge tub from Icetubs can enhance the experience by providing state-of-the-art equipment.