Cold Water Therapy for anxiety and depression

Cold water therapeutic techniques are something I have been receiving many questions about lately. I myself have been practicing several ways to utilize this amazing tool at home over the last several years, and I highly recommend you try these too, especially if you are looking for temporary relief from anxiety, panic or depression. 

Putting our body into cold water releases endorphins and neurotransmitters like dopamine and serotonin, which are all very important for regulating emotions and stress levels. We can activate our parasympathetic nervous system (rest and digest versus fight or flight) by using this technique providing an instant relief from overwhelming stress or overwhelming emotions. Clients who struggle with self harm often report loving this technique as a healthy alternative. 

In addition to the mental and emotional relief, there are many other amazing benefits for our bodies as well. From skin health, reducing puffiness and inflammation, to relieving sore muscles and increasing our metabolism. Need I say more, just try it for yourself!

Ice Bath Face Plunges

This is a technique I have been incorporating into my routine the last several months, and I must say it is my favorite. I notice doing this every morning shortly upon awakening provides the biggest sense of relief from high cortisol levels that tend to spike during sleep. I recommend doing 3 to 4 plunges and gradually adding more ice each time. If you are looking for a pretty intense shock to the system (i.e. during panic attack or if you get the urge to self harm) you can try going straight for the icy cold water. Play around with it to see what agrees with you the most.

1. Use any kitchen bowl that is wide and deep, so there is room for your face to plunge in

2. Add cold water

3. Take 2-3 deep breaths

4. Plunge your face in and hold for 5-8 seconds

5. Take 2-3 deep breaths

6. Add a handful of ice and repeat 2 to 3 more times

Contrast Showers 

There are many different ways to do this. I like to do cycles throughout my usual shower, but you can also end your shower by doing a few cycles. Or even just ending your shower with a 60-second cold spurt can do wonders. Try it out and tailor it to your liking.

1. I like to incorporate contrast showers throughout my usual shower

2. Turning up the temperature to as hot as you can handle for about 60 seconds (deep breathing)

3. Then switch the temperature to as cold as you can possibly handle for about 60 seconds (deep breathing)

4. Do 3-5 cycles of this 

5. If you are starting your day end on the cold shower, if you are going to sleep end on the hot