The Science Behind Cold Plunges and Mental Health
As someone who has struggled with anxiety and depression, I'm always looking for new ways to improve my mental health outside of traditional medicine. Cue the cold plunge - I discovered the benefits of cold plunges a few months ago as I was in search of something new to add into my mental health toolkit. At first, the idea of submerging myself in cold water seemed daunting, but after experiencing the mental and physical benefits firsthand, I’m here to say that it absolutely worked. In this article, I'll share the science behind cold plunges and mental health, the benefits of cold plunges for both mental and physical health, tips for getting started, and everything else you need to know.
Cold plunges, or cold water therapy, have been used for centuries in different cultures for their therapeutic benefits. The practice involves immersing your body in cold water for a short period, typically between 30 seconds to 2 minutes (however it is safe to stay in the plunge up until X minutes). This sudden exposure to cold water triggers a series of physiological responses, including a decrease in heart rate and blood pressure, an increase in circulation, and the release of endorphins, which are the body's natural painkillers.
From a mental health perspective, cold plunges have been shown to have a positive impact on mood and anxiety. The cold water triggers the release of adrenaline and dopamine, which can help reduce feelings of anxiety and depression. Additionally, the release of endorphins can also improve mood and provide a sense of euphoria.
Mental Health Benefits of Cold Plunges
The mental health benefits of cold plunges are numerous. As mentioned, the release of endorphins can improve mood and provide a sense of euphoria. This can be especially helpful for those struggling with depression or anxiety. Additionally, the release of adrenaline and noradrenaline can help reduce feelings of anxiety and stress. Cold plunges can also help improve focus and concentration. The sudden shock of cold water activates the sympathetic nervous system, which can help increase alertness and mental clarity. This can be especially helpful for those who struggle with ADD or ADHD.
Physical Benefits of Cold Plunges
In addition to the mental health benefits, cold plunges also offer numerous physical benefits. The sudden exposure to cold water can help reduce inflammation and muscle soreness. This can be especially helpful for athletes or those who engage in strenuous exercise. Cold plunges have also been shown to improve circulation and boost the immune system. It has also helped me with chronic back pain caused from pregnancy.
The biggest benefit that most experience but can’t quite put their finger on- cold plunging gives you a HUGE as well as SUSTAINED boost in dopamine. Dopamine is that wonderful little chemical in our body that gives us MOTIVATION. So, if you’re feeling sluggish or down, PLUNGE!!
Tips for Getting Started with Cold Plunges
If you're interested in trying cold plunges, there are a few tips to keep in mind. First, it's important to start SLOW. You can even start at home by taking a cold shower and gradually work your way up to a cold plunge (in our experience though, the cold shower is actually tougher). Second, make sure to stay hydrated before and after your cold plunge. I like incorporating a sauna into my cold plunge routine, which is available at the Sewickley location. Third, it's important to pay attention to your body and not push yourself too hard. Be forceful but gentle with yourself and your expectations.
How long should you stay in?
As long as you can stand it for your first dip - get to the point that it’s tough, then get out and reset. Time your first one - 10 seconds- great! 30 seconds- whoa alright! The second time you get you will more than likely be able to double your first time- you’ll be ready for it!
General recommendations for cold immersion have been studied and cited - you need 10-12 minutes TOTAL, per week, to experience the FULL BENEFITS of cold plunging. That can be done in one session with something like six 2-minute rounds. Ideally, it would be done in 2-3 sessions throughout the week - which is why we offer an affordable unlimited contrast therapy membership in Sewickley!
How to Incorporate Cold Plunges into Your Routine
Incorporating cold plunges into your routine can be a great way to improve your mental and physical health - that's what it has done for me. One way to incorporate cold plunges is to take a cold shower in the morning. This can help wake you up and provide an energy boost for the day. Another option is to take a cold plunge after a workout. This can help reduce inflammation and muscle soreness. This has really helped me as a toddler mom - I love hopping into a cold shower for 2 minutes in the morning to get my mind and body in an active state.
Other Ways to Reap the Benefits of Cold Water Therapy
If the idea of a cold plunge seems too daunting, there are other ways to reap the benefits of cold water therapy. One option is to use a cold compress. Simply wrap a towel or cloth around a bag of ice and apply it to sore or inflamed areas. Another option is to use a cold water soak. Fill a bathtub with cold water and soak for a few minutes. This can help reduce inflammation and muscle soreness. If you are a parent, you can even make it fun and have your child hold the timer. It usually ends in laughter the whole time and before you know it, it has been two minutes!
Risks and Precautions to Consider Before Taking a Cold Plunge
While cold plunges offer numerous benefits, it's important to consider the risks and precautions before taking one. Cold water can be dangerous, especially for those with certain medical conditions. It's important to talk to your doctor before trying cold water therapy. Additionally, it's important to start slowly and not push yourself too hard. If you feel uncomfortable or lightheaded, it's time to get out of the water. Like I mentioned, realistic expectations. You will hyperventilate and that is okay. Don’t freak out. You. Can. Do. This.
Conclusion on the Benefits of Incorporating Cold Plunges into Your Mental Health Routine
Cold plunges offer numerous benefits for both mental and physical health. From reducing anxiety and depression to improving circulation and reducing inflammation, the benefits of cold water therapy are numerous. If you're interested in trying cold plunges, start slowly and pay attention to your body. Incorporating cold plunges into your routine can be a great way to improve your mental and physical health.
Ready to try cold water therapy? You can book yours at VFL Sewickley!
By Maria Mack aka the mom behind A Good F*ucking Candle
