Anxiety can be debilitating. Learn how ice baths can help prevent anxiety, and cold therapy can calm anxiety attacks in the moment.

What is cold water therapy?

Cold water therapy, also known as cold water immersion, is submerging your body in cold water to stimulate physical and mental responses. This can be ice baths, cold showers or cold plunges. Many short and long-term mental health benefits including reduced anxiety and depression have been shown to come from cold water immersion.

The initial shock of the cold water triggers the body’s response to stress and releases neurotransmitters and endorphins. These chemicals will improve your mood, reduce stress, and make you feel better instantly.

Cold water immersion increases blood circulation and blood flow by stimulating the circulatory system.

Immersion in cold water also lowers body temperature and triggers physiological responses such as increased metabolic rate and activation of brown adipose tissue.

Getting out of my head: My story

On the last day of my freshman year of high school I broke my left ankle playing soccer. Summer which I always looked forward to was ruined. To make matters worse my dad was dying from cancer. Every day he was getting worse and I was consumed by anxiety and depression.

During my recovery I started physical therapy and at the end of each session I would wrap my ankle in an ice pack for about 15 minutes. At first the cold was to help with the physical pain but soon I realized it was more than that.

The cold got me out of my head and gave me a break from my anxiety and negative thoughts. It didn’t care about my anxiety, it was just cold. This objectivity was exactly what I needed during that tough time. For the full story read how ice baths saved my life.

Activating the fight-or-flight response

Cold water immediately triggers the body’s fight-or-flight response, a primal response to perceived danger. This shifts your perception of stress and gets you out of that mental state of constant anxiety.

Before you intentionally put yourself in fight-or-flight mode, your brain is stuck in a loop of worry and overthinking. Cold water therapy breaks this cycle by rapidly increasing your heart rate, blood pressure and production of key neurotransmitters like norepinephrine and adrenaline, which are key to managing stress.

• According to Dr. Rhonda Patrick, staying in cold water for 20-40 seconds at 39°F (3.8°C) can fully activate the fight-or-flight response.

From my own experience, regular cold water exposure changed my mental state in the short and long term. In the short term it gave me immediate relief from anxiety and stress because when your body is in fight or flight mode you can’t focus on anything else but the cold. This helped me interrupt negative thoughts which can be hard to do without medication.

Over time I noticed a lasting impact on my default thinking. Situations that used to cause me a lot of anxiety no longer had the same effect. The regular shock of the cold basically trained my brain to recognize that those triggers weren’t worth worrying about.

The moment I stepped into the ice bath my perspective shifted from being consumed by negative thoughts to being present in the moment. Now, instead of dwelling on the past or worrying about the future I find myself fully engaged with what’s happening right now.

The science behind it

Cold water immersion increases production of neurotransmitters like norepinephrine which boosts mood and reduces stress. This regulation of the body’s stress response is particularly good for people with anxiety and depression. The shock of cold water also triggers the sympathetic nervous system and releases endorphins and other ‘feel good’ hormones that counteract anxiety and depression.

Impact on dopamine

One of the biggest benefits of cold water therapy is its impact on dopamine, the pleasure and motivation neurotransmitter. Research shows cold water immersion can increase dopamine levels by up to 250% with effects lasting several hours after the session. This sustained dopamine spike will leave you feeling more positive and energized.

When cold plunging at 59°F (15°C) or below the body’s fight-or-flight response not only increases dopamine but also adrenaline and norepinephrine. The colder the water, the quicker these neurotransmitters are released, leading to a more significant mood boost. This quick response can eliminate anxiety and stress.

Note: Consistency is key to getting both short term and long-term stress relief from ice baths.

Benefits of cold water therapy for mental health

Cold water has been shown to help alleviate anxiety, depression, and post-traumatic stress disorder (PTSD) by releasing neurotransmitters and hormones that improve mood. The intense physical sensation of the cold water gets you out of your head and gives you instant relief from stress.

In my hardest times cold water exposure was a key part of my mental health routine. It helped me break free from overwhelming anxiety and I felt in control and clear headed after each session.

In addition to reducing anxiety, ice baths promote relaxation, making it easier to wind down before bed and improve sleep quality. Learn how ice baths can improve your sleep.

*Note: While you should always seek professional help for serious mental health issues, cold water therapy can be a powerful addition to that.

How to ice bath safely

Before you ice bath consult with a doctor, especially if you have any underlying medical conditions. It’s also good to have someone nearby or at least inform someone as the initial cold shock can be intense and dangerous.

• Start with only cold water and gradually add more ice each time you ice bath.
• Use a thermometer to monitor the water temperature and aim for 45-55°F (7-13°C).
• Try to submerge your entire body below your neck and stay in for roughly 4 minutes.

According to Andrew Huberman, when taking an ice bath the water temperature should be uncomfortably cold yet safe. This recommendation provides a balance between effectiveness and safety, especially for those looking to maximize the mental health benefits of cold water therapy.

• Tip: Wearing socks on your feet and hands during the first few sessions can help.

Make sure to avoid these common mistakes when taking an ice bath.

Optimal times for beginners

For newbies to cold water therapy you should start slow and build up tolerance over time. Here are some guidelines:

• Ice Baths: 1-3 minutes and gradually increase to 3-5 minutes as you get comfortable.
• Cold Showers: Start with 30 seconds at the end of your shower and gradually increase to 2-5 minutes.
• Cold Plunges: 20-40 seconds and gradually increase to 1-2 minutes.

To get the most out of the cold don’t cross your arms during or after the cold exposure and don’t towel off. Let your body warm up naturally.

Source: Everyday Health. “A Beginner’s Guide to Cold Water Therapy.”

For more information on ice bath temperatures and durations click here.

Before and after you ice bath

To get the most out of an ice bath you need to prepare your body.

Do some light bodyweight movements like the Michael Phelps stretch (swinging your arms behind your back and across your chest) and bodyweight lunges or air squats to warm up your legs.

Use a towel or robe to keep your body warm before and after the ice bath when starting. Have a warm drink or snack ready after to help your body recover faster.

• For more experienced people, who want to get the most out of the cold, don’t cross your arms during or after the cold exposure and don’t towel off. Let your body warm up naturally.

Getting past the initial shock of ice baths

The initial shock of an ice bath is intense but deep breathing and relaxation techniques are the keys to managing it. Flooding your body with oxygen through slow deep breaths helps to reduce the shock and make it more comfortable over time. Positive self talk and visualization can also help with relaxation and focus.

When I first started taking ice baths I found it was important to take deep breaths and focus on the benefits, not the discomfort. Gradually increasing the duration of my sessions helped me build up tolerance to the cold and now I can ice bath in 44°F water for several minutes.

If you want to know more about the science behind this and how cold exposure affects your body you can read Understanding Cold Water Shock: What You Need To Know to get a better understanding of what happens during that initial dip.

Alternatives to ice baths: cold showers and cold plunges

Cold showers, cold plunges, and even cold water swimming can give you many of the same benefits as ice baths.

Cold showers are obviously more accessible and can offer a convenient way to add cold water therapy to your daily routine.

Cold plunging, which is submerging your body in extremely cold water for a short period (20-40 seconds), is a new health trend that offers a wide range of physical and mental health benefits such as reduced inflammation in endurance athletes and huge spikes in dopamine (250%). It can help with anxiety and depression by resetting neural activity and building resilience to stress.

Cold water swimming, which is exactly what it sounds like, can also be fun and exhilarating way to experience cold water therapy. Just make sure to stay close to shore and have someone with you in case of emergency.

If you prefer to take the plunge in a natural body of water, check online for local options. The Centers for Disease Control and Prevention offers state-specific water quality information, helping you steer clear of potentially unsafe spots. You can also check the National Weather Service for daily water temperature updates. Aim for water temperatures between 50 to 60 degrees Fahrenheit, and always bring a friend for safety—never go alone.

Summary

Cold water therapy (ice baths, cold showers, cold plunges, and cold swimming) can be a powerful stress reducer.

I started using cold water therapy as a physical necessity, but it quickly became my favorite tool for eliminating anxiety in both the short and long term. The cold was a way to escape my overwhelming thoughts and get back in the driver seat.

I wish everyone could experience the benefits of cold therapy. My mental health has improved dramatically and I always feel refreshed after an ice bath.

Try it out, whether it’s a cold shower, cold plunge or just splashing cold water on your face. You don’t need special equipment or a fancy setup – just be willing to get cold. Next time you feel anxious remember the cold is the cure!

Please leave a comment about which type of cold exposure you will try first!

_{Medical Disclaimer: The information contained in this post is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions or before embarking on any new health or wellness routine, including saunas and cold plunging. Neither the author(s) nor the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any cold plunging routine or other health or wellness program.}