The Power of Cold Showers for Mental Health and Self-Care: Benefits, Science, and Practical Tips
Cold showers have become a popular trend in recent years! Many are opening their minds to this practice as a form of self-care and a way to improve mental wellbeing and health. Today we’re exploring why cold showers are so highly promoted for improving mental health, along with how to incorporate them into your own self-care routine!
Why Cold Showers are getting all the hype
The idea of cold showers as a form of self care has been around for a while, but it has gained popularity in recent years. This is primarily due to Wim Hof (the "Iceman”), a Dutch extreme athlete, who claims to have mastered the ability to withstand extreme cold temperatures. He developed the Wim Hof Method, which involves breathing techniques, meditation, and exposure to cold temperatures. Hof's method gained popularity when he set a Guinness World Record for the longest ice bath, lasting over an hour and a half!
Since then, many people have adopted cold showers as part of their daily routine! With the rise of wellness culture, the accessibility of the technique, and the influence of social media, this self care method has really taken off! As people become more health-conscious and interested in natural remedies, cold showers have emerged as a simple and affordable way to improve mental wellbeing.
Tim Ferriss, author of "The 4-Hour Workweek," is a big advocate of cold showers and credits them with helping him overcome anxiety and depression. Ferriss is not alone in his support of cold showers, as other famous figures such as Tony Robbins, Joe Rogan, and Laird Hamilton have also promoted the practice.
The research on cold showers for mental health benefits
Research has suggested that cold showers may have potential mental health benefits, though more research is needed to fully understand their effects.
Mood-Booster
Studies have shown that cold showers can stimulate the production of endorphins, which are the body's natural feel-good chemicals. These endorphins can help improve mood and alleviate symptoms of depression and anxiety.
This happens because of the sympathetic nervous system, which is responsible for the "fight or flight" response. This response is activated in cold water and can lead to the release of endorphins, which are the body's natural mood-boosters. Endorphins bind to the same receptors in the brain as opioids, which can lead to feelings of pleasure and euphoria!
Energy-Booster
This same response from the sympathetic nervous system can also lead to increased energy and focus during the day. With cold showers, you’ll see an increased heart rate and blood pressure, which can have a stimulating effect on the body and mind. It can also lead to the release of neurotransmitters, such as noradrenaline and dopamine, which can contribute to the increased alertness and energy.
Another potential reason for the energy boost benefits is that cold water exposure has been shown to improve circulation, which can help deliver more oxygen and nutrients to the body's tissues and organs, including the brain. This improved circulation can contribute to better mental clarity and focus.
While the mechanisms by which cold showers affect energy levels are not fully understood, the potential benefits are promising. Many people report feeling more awake and energized after taking a cold shower, which can truly help improve productivity and overall quality of life.
Immune-Booster
Cold showers may also have benefits for the immune system, which isn’t technically mental health-related, but its important for overall well-being and important for you to know! Studies have found that cold exposure can increase the production of white blood cells, which play such a crucial role in fighting infections and disease.
Despite how exciting these benefits sound, there are limitations to the current research and knowledge we have. Many studies on cold showers and mental health have been observational or self-reported, which tends to lead to highly biased results and misinformation.
More randomized controlled trials are needed to determine the true effects of cold showers on mental health, but its good to stay open-minded and curious!
How to try cold showers for mental health benefits
While there isn’t enough research yet, taking a cold shower is still easy and accessible for most people to give a try and see if it works for them! If it’s something you’re curious about trying, with the right approach, it can become a refreshing experience.
Here's one method to getting started:
Start with lukewarm water: Set the water at a comfortable temperature and get in! The goal is to help your body adjust gradually to the colder temperature as you’re in it.
Gradually make it colder: After a few minutes, or when you’re ready, gradually turn the knob so that the water is getting colder a little bit at a time.
Stay under the cold water for at least two minutes: this is said to “reap the most benefits” for mental health!
The shock of cold water can be overwhelming at first, but there are mindful techniques you can incorporate to help yourself through it.
You can utilize breathing techniques as one, solid method! A simple one is to start by taking slow, deep breaths to help you cope and keep your mind off the cold water. Inhaling deeply through your nose, holding your breath for a few seconds, and exhaling slowly through your mouth.
Another method is to focus on the benefits. Some of those benefits include: reduced symptoms of depression and anxiety, increased alertness and energy, and improved immune function. Staying focused on the “WHY” will help you stay motivated to continue with the practice.
The frequency of cold showers during the week will vary depending on individual preferences and tolerances. Some people may choose to take a cold shower every day, while others may opt for a few times a week. The best thing you can do is see what feels and works best for you and don’t underestimate the power of listening to your body as you become more comfortable with the practice.
Final Notes
Cold showers can be a natural, accessible, and incredibly easy way to improve mental health if more research comes out to back this! Regardless, you can always give it a try to see if this is something that works for you! Let us + others know in the comments if this is something you’ve tried and how its worked for you!
