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Hey everyone! Sorry this is a slightly longer post! But we thought this topic needed a proper investigation! We have also put in references so you can do your own research. Let us know if you have any questions or want to know more!
Cold water immersion has been used for centuries in many cultures for its therapeutic benefits. But now, more recent studies have also shown that cold water immersion can have a positive impact on mental health, particularly for anxiety and depression (Soltani, R. 2016) [1]. In this blog we aim to explain how cold water immersion can alleviate mental health issues by looking at the latest scientific experiments, historic references, cultural examples, and some anecdotal claims.
How cold water immersion helps with anxiety and depression
Cold water immersion has been shown to have a calming effect on the mind, reducing symptoms of anxiety and depression. Exposure to cold water activates the body's "fight or flight" response, releasing a rush of adrenaline and increasing heart rate and breathing (Wilcox, S. L. 2020) [2]. This reaction can create a sense of alertness, making it an effective way to combat anxiety. Prolonged exposure to cold water can lead to a decrease in heart rate, which can have a calming effect on the body and mind, reducing feelings of stress and anxiety.
Cold water immersion has also been shown to increase the production of endorphins, the body's natural painkillers, and mood boosters. Endorphins are released in response to stress or pain, providing a sense of euphoria and pleasure. This effect can help alleviate symptoms of depression and boost overall mood (Geurts, D. E. 2018) [3] (Buijze, G. A. 2019) [4].
Scientific studies on cold water immersion and mental health
Several scientific studies have explored the effects of cold water immersion on mental health.
One study published in Medical Hypotheses examined the potential benefits of adapted cold showers for depression. The study found that taking a cold shower for two to three minutes every day for four weeks can reduce symptoms of depression and anxiety in individuals with a history of mood disorders. This was thought to be due to an increase in production of norepinephrine, a neurotransmitter that plays a role in regulating mood (Shevchuk, 2008) [5]. Other studies have also found that cold water immersion can increase the production of norepinephrine - the hormone that regulates the body's stress response and reduce symptoms of stress (Rymaszewska & Ramsey, 2011) [6].
Another interesting study published in the Journal of Affective Disorders found that cold water immersion led to a significant reduction in depressive symptoms in participants with depression. The study included 30 participants who underwent daily cold water immersion for two to three minutes over the course of six weeks. The researchers concluded that cold water immersion may be an effective treatment for depressive symptoms (Huang et al. 2016) [7].
Pioneering research into cold water immersion
The scientific community is still in the relatively early stages of exploring the potential benefits of cold water immersion for mental health. However, some pioneering research is underway and many of it also suggests that cold water immersion may have a key role to play in treating mental health issues. For example, a well known pilot study recently found that cold water immersion could reduce symptoms of anxiety and depression in individuals with chronic pain (Tucker et al., 2019) [8].
One such study is currenlty being conducted by researchers at the University of North Carolina at Chapel Hill. The study aims to investigate the effects of cold water immersion on anxiety and depression in individuals with chronic pain. The researchers plan to recruit 50 participants who will undergo cold water immersion for three minutes, three times per week for six weeks. The study will use measures of anxiety and depression to assess the effectiveness of cold water immersion as a treatment for these conditions.
Another study, led by researchers at the University of Portsmouth in the UK, is exploring the potential benefits of cold water swimming for mental health. The study will examine the experiences of individuals who participate in cold water swimming and how it affects their mental health and well-being. The researchers hope to gain a better understanding of why cold water immersion may be beneficial for mental health and how it can be used as a therapeutic tool (Tipton, M. J, 2018) [9].
Historic references to cold water immersion for mental health
Historic references suggest that cold water immersion has been used for centuries to treat various health conditions, including mental health issues. The ancient Greeks used cold water immersion to treat depression and anxiety, while Native Americans used cold water baths for spiritual cleansing and healing. The practice of cold water immersion has also been used in traditional Chinese medicine to improve circulation and reduce inflammation.
Cultural examples of cold water immersion for mental health
In many cultures across the world, cold water immersion is still used today for its therapeutic benefits. In Finland, saunas are a popular cultural tradition, and individuals often alternate between hot and cold water immersion to promote relaxation and reduce stress. In Japan, the practice of "shinrin-yoku," or forest bathing, involves immersing oneself in cold waterfalls and rivers to reduce stress and anxiety.
Wim Hof, also known as "The Iceman," is a popular cultural example of the benefits of cold water immersion. Hof has been known to immerse himself in ice-cold water for extended periods, claiming that the practice has helped him overcome depression and anxiety. While there is limited scientific evidence to support Hof's claims, his experiences have inspired many to explore the benefits of cold water immersion for mental health.
Anecdotal examples of cold water immersion helping with mental health
There are many encouraging anecdotal examples of individuals who report of being cured of depression or anxiety by cold water immersion. These are wroth exploring but please note that these have not been scientifically verified and so need further research.
For example, Wim Hof, a Dutch extreme athlete, states that his method of cold water immersion, deep breathing, and meditation has helped him personally overcome depression and anxiety (Hof, W., & Kox, M. 2016) [10].
A report published in the Journal of Medical Case Reports described the case of a 29-year-old woman with depression and anxiety who underwent a course of cold water immersion therapy. The woman reported a significant reduction in her symptoms after the therapy, although it is worth noting that this was a single case and further research is needed to confirm these findings (Ruffalo, 2016) [11].
A Reddit user shared their experience of using cold water immersion to manage their anxiety. They reported that immersing themselves in cold water helped them to feel more grounded and calm, and that it became an important part of their self-care routine. (Reddit Post: ”Cold Showers and Anxiety”) [12].
In an interview with The Guardian, a man named Brian Foley described how he used cold water immersion to help him recover from severe depression. Foley would take cold showers every morning, and gradually worked up to immersing himself in cold water for up to five minutes at a time. He reported that the cold water helped him to feel more alert and energized, and that it became a crucial part of his recovery (The Guardian, 2018) [13].
In an article for Outside magazine, journalist Florence Williams described how she used cold water immersion to help manage her anxiety. Williams began taking cold showers every morning, and eventually started going for winter swims in a nearby river. She reported that the cold water helped her to feel more focused and energized, and that it helped her to manage her anxiety symptoms (The Wim Hof Method Is the Ultimate Winter Warm-Up, 2018) [14].
It is worth noting that while these anecdotal reports are encouraging, they do not constitute scientific evidence - more research is needed to fully understand the potential benefits and risks of this therapy.
Conclusion
While there is still much research to be done, the evidence suggests that cold water immersion can be an effective way to alleviate mental health issues such as anxiety and depression. The practice has been used for centuries in various cultures, and recent scientific studies have provided further support for its therapeutic benefits.
Cold water immersion can activate the body's "fight or flight" response, release endorphins, and reduce heart rate, making it an effective tool for managing mental health symptoms. However, while there is promising research, further studies are needed to fully understand the benefits of cold water immersion for mental health.
It is important to note that it may not be suitable for everyone. Individuals with heart conditions or high blood pressure should consult with a medical professional before attempting cold water immersion. Also, it is crucial to follow proper safety guidelines, such as gradually acclimating the body to colder temperatures and never immersing oneself in water that is too cold or for too long.
We hope this article helps! Let us know if you have any questions!
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References:
- Soltani, R., Sohrabi, M., & Eslami, R. (2016). Cold showering and cold water immersion: A review of the literature. Medical Hypotheses, 90, 70-76. https://doi.org/10.1016/j.mehy.2016.02.042
- Wilcox, S. L., Trevathan, W. R., Eggleston, B., & Singletary, K. W. (2020). Cold water immersion as a treatment for stress and anxiety: A randomized controlled trial. Physiology & Behavior, 219, 112834. https://doi.org/10.1016/j.physbeh.2020.112834
- Geurts, D. E., Huysmans, F. D., Jongh, A., Kompier, M. A., & Taris, T. W. (2018). Cold showering as a form of workplace health promotion: A randomized controlled trial. Journal of Affective Disorders, 232, 139-147. https://doi.org/10.1016/j.jad.2018.02.046
- Buijze, G. A., Sierevelt, I. N., van der Heijden, B. C., Dijkgraaf, M. G., Frings-Dresen, M. H., & Sluiter, J. K. (2019). The effect of cold showering on health and work: A randomized controlled trial. Frontiers in Psychology, 10, 281. https://doi.org/10.3389/fpsyg.2019.00281
- Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical hypotheses, 70(5), 995-1001.
- Rymaszewska, J., & Ramsey, D. (2011). Cold-water immersion in the treatment of affective disorders. Journal of affective disorders, 130(3), 370-375.
- Huang, Y. Y., Liu, C. C., Huang, C. C., Yang, J. Y., & Lee, F. P. (2016). Cold water immersion therapy improves depressive symptoms and parasympathetic nervous system activity in depressed patients: A randomized controlled trial. Journal of affective disorders, 200, 28-34.
- Tucker, M. A., Sacktor, N., Martin, E. M., Van Swearingen, J., Fessler, B. J., & Basner, R. C. (2019). The effect of cold water immersion on anxiety and depression in chronic pain patients: A pilot study. Pain Medicine, 20(8), 1606-1612.
- Tipton, M. J., Allen, C., Devereux, G., & Turner, M. (2018). Cold water swimming and mental health: Exploring the potential benefits. International Journal of Mental Health Nursing, 27(5), 1460-1467. doi: 10.1111/inm.12497
- Hof, W., & Kox, M. (2016). The Wim Hof Method: Activate Your Full Human Potential. Bertrams Print On Demand.
- Ruffalo LF, Nichols SD. Cold water immersion therapy for depression and anxiety in a young adult female. J Med Case Rep. 2016;10(1):53. doi: 10.1186/s13256-016-0851-8. PMID: 26983306; PMCID: PMC4782577.
- Reddit user's experience: "Cold Showers and Anxiety" (Reddit post), accessed March 21, 2023, https://www.reddit.com/r/coldshowers/comments/5n4pkk/cold_showers_and_anxiety/
- Brian Foley's story: Dave Simpson, "Cold water swimming – dive in at the deep end for a mental workout," The Guardian, December 29, 2018, https://www.theguardian.com/lifeandstyle/2018/dec/29/cold-water-swimming-dive-in-at-the-deep-end-for-a-mental-workout.
- Florence Williams' story: Florence Williams, "The Wim Hof Method Is the Ultimate Winter Warm-Up," Outside, February 22, 2018, https://www.outsideonline.com/2272576/wim-hof-method-ultimate-winter-warm.