By a real psychotherapist.
Gennifer Morley MA LPC
Let me tell you about the most hideous thing I’ve started to do roughly weekly that annihilates my anxiety and improves my focus in a way that nullifies my mama brain and ADHD. I know this sounds like hyperbole, and since I have not used scientific rigor to confirm this experience, maybe it is. But I will tell you that this is so awful at first that I could only get myself to do it if I knew it would serve me for days after.
Cold Plunging. You Might Have Heard of It.
It’s super trendy these days, which is turning out to be fabulous because we now have access to it. Sounds ‘Chill’ enough, but let me assure you the first few times are hard. The water is ideally just above freezing. WAY, colder than your cold shower at home and you are submerging so all the warm nooks and crannies are fully ice cold too.
Here’s how it works in general.
Of course, there are variations but the fundamental idea is that you get very warm in a dry sauna, around 15 minutes at 185+ degrees Fahrenheit. Then you submerge in a water bath that is either laden with ice or in a refrigerated tub for 2-3 minutes. You do this about 3 times and then, presto. You will see if you get any magic like I did.
It really is sort of awful before you know the gains. I tried it out of a sort of morbid curiosity. I am in general convinced things that are hard and uncomfortable should be pursued. So I gave it a try. I honestly didn’t love the cold plunge the first time. It was certainly uncomfortable. The hook came when I left. I had been carrying the weight of some big life changes that I was feeling as a constant stress. The weight I had carried for months was gone when I left my first session. Like gone, gone. I was deeply peaceful without trying or even meaning to be.
So, it’s a thing now. I had literally been considering using ADHD meds because the stress made my ability to focus so limited I was having trouble getting enough done to be caught up. Now, be clear, I am not saying this will happen to you. But I am saying the very low risk and low investment it would take to see if this could help your mental and cognitive function it feels like an obvious yes try it. Please use due diligence to ensure you don’t have any contraindicated health issues, but if not, go and try it.
Think of it this way. Being anxious, depressed, or unable to focus is way more uncomfortable than spending an hour getting hot and then really cold.
I have started doing this at our local place, Portal Thermaculture. In larger cities like Boulder, where we are, some gyms also have cold plunges, however, I must recommend the full experience at Portal. It has wood-fired dry saunas so the smell, though faint, is soothing and the cold plunges are legit cold.
Here is some more formal information about cold plunging. In research, it is generally referred to as Cold Water Immersion so I’ll use that language as well.
Cold water immersion (CWI), also known as cold plunging, has gained popularity not just for its physical benefits but also for its potential mental health advantages. Research in this area is still developing, but several studies and anecdotal evidence suggest a variety of positive effects on mental health. Here are some key findings:
1. Reduction in Symptoms of Depression and Anxiety
- Endorphin Release: Cold water immersion can trigger the release of endorphins, which are natural mood elevators.
- Noradrenaline Increase: Exposure to cold water can increase levels of noradrenaline, a neurotransmitter and hormone that plays a role in attention, focus, and mood regulation.
- Reduced Cortisol Levels: Regular cold exposure may help lower cortisol, a hormone associated with stress.
2. Improved Stress Resilience
- Adaptation to Stress: Regular cold exposure may enhance the body’s ability to adapt to stress, potentially making individuals more resilient to psychological stressors.
- Mindfulness and Focus: The intense sensation of cold water can help individuals become more present and mindful, improving focus and reducing feelings of overwhelm.
3. Enhanced Mood and Well-being
3. Enhanced Mood and Well-being- Immediate Mood Boost: Many individuals report an immediate improvement in mood and energy levels following cold water immersion.
- Long-term Benefits: Regular practice of cold water immersion may contribute to sustained improvements in overall well-being and mental health.
4. Improved Sleep Quality
- Regulation of Sleep Patterns: Some studies suggest that cold water immersion can help regulate sleep patterns and improve sleep quality, which is crucial for mental health.
5. Potential Mechanisms
- Hormonal Responses: The shock of cold water can stimulate a variety of hormonal responses that contribute to improved mood and mental clarity.
- Reduction in Inflammation: Cold exposure can reduce inflammation, which has been linked to depression and other mental health disorders.
- Increased Blood Flow: The initial constriction and subsequent dilation of blood vessels can enhance circulation, potentially benefiting brain function.
6. Cognitive Benefits
- Enhanced Focus and Cognitive Function: Cold water immersion can lead to improved cognitive function, including better attention and memory.
Important Considerations
- Safety: Cold water immersion should be approached with caution, especially for individuals with pre-existing health conditions. It’s important to start gradually and ensure safety measures are in place.
- Individual Differences: The effects can vary from person to person, and not everyone may experience the same benefits.
Start slow. Listen to your body.
Going from Sauna to icy water has been done for a very long time by humans. It’s not new even if it’s new to us. There is certainly some wisdom behind it. It may not be for you, but it’s one hour of your life. You’ve surely spent more time than that this week on things you don’t remember on your phone. Take the plunge.
If you live in the Boulder, CO area and want to check out the Thermoculture place I mentioned here is their beta:
3550 Frontier Ave STE A, Boulder, CO 80301
*They are located behind Sanitas Brewing Company, so you will park near Sanitas and then walk behind and past Sanitas.
Start Working with An Anxiety Therapist in Boulder, CO
Using the natural benefits of cold plunging is only one avenue for addressing symptoms of ADHD and anxiety. Our team of caring therapists would be honored to offer a supportive, understanding place to address the symptoms you experience most. You can start your therapy journey with North Boulder Counseling by following these simple steps:
- Contact us to request an appointment.
- Learn more about our therapists and play therapy
- Start coping with your anxiety symptoms today.
Other Services Offered with North Boulder Counseling
Our team understands that you may experience multiple mental health concerns at one time. This is why we are happy to offer support for a variety of mental health issues with both in-person therapy and online therapy across the state. In addition to anxiety therapy, our team also offers depression treatment, play therapy, postpartum anxiety treatment, postpartum depression counseling, perinatal support, counseling for women, counseling for men, parenting coaching, grief counseling, trauma treatment and EMDR, depression treatment, teen therapy, and LGTBQ counseling. Please visit our blog or our about us page to learn more helpful information.
