A Scientific Review of Cold Water Immersion Therapy for Mental Health
Research has demonstrated that cold exposure has been shown to have significant impact on improving individuals mood and increasing resilience to stress. The improvement in mood is due to cold exposure triggering the release of neurotransmitters such as dopamine , which are responsible for motivation and the feeling of pleasure. Frequent cold exposure over a long period of time will lead to a process called hormesis where the body is exposed to regular low doses of stress causing it to adapt and become more resilient to higher doses of stress. Due to these changes cold water therapy has been proven to be an effective adjunct treatment for individuals suffering with anxiety and depression with the NHS (National Health Service) currently investigating this as a treatment for depression following a successful trial.
Step by Step Protocol to Improve your Mental Health with Ice Baths:
1. Temperature:
As cold as you can safely tolerate. For beginners we would recommend starting at temperatures around 15°C. It is important to have the ice bath as cold as you can tolerate to maximise the amount feel good hormones such as endorphins that are released.
2. Duration:
Aim to stay in the ice bath for 5 minutes. There is no harm in doing more but 5 minutes is recommended to allow you to have the temperature as low as you can safely tolerate.
3. Frequency:
It is either best to have an ice bath everyday or have one during your lowest points during the week to help elevate your mood.
4. Time of Day:
If you are someone who is looking to start there day right it would be best to have an ice bath first thing, However, if you want to use it to help you destress we would advise having an ice bath in the evening.
5. Progression:
Gradually over time in a safe manner decrease water temperature to prevent yourself becoming acclimated to it.
Here is a comprehensive overview of research on cold exposure and mental health:
1. Study – A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems.
Objective:
The purpose of this research is to provide an overview of the methodological quality of studies on whole-body cryotherapy as a supplement intervention for mental health disorders.
Theory:
Cold water immersion therapy enhances circadian rhythm, which has been linked to mood enhancement.
Cold water immersion therapy improves exercise tolerance and behavioural ability, which is what the majority of psychiatric treatments aim for.
Findings:
Cold water immersion therapy can be used in conjunction with other psychiatric treatments to help alleviate depression symptoms.
(Doets et al, 2021)
2. Study – Efficacy of Whole-Body Cryotherapy as an Add-On Therapy to Pharmacological Treatment of Depression-A Randomised Controlled Trial.
Objective:
The purpose of this study is to evaluate the efficacy of repeated short exposure to cold water therapy on mood, quality of life, and biochemical parameters in persons with depressive episodes who are receiving pharmaceutical treatment.
Theory:
Cold water immersion therapy alleviates depressed symptoms through hormonal, immune, and anti-inflammatory modifications.
Higher levels of inflammation have been related to depression because inflammation is linked with levels of a protein called CRP, interleukin 6, and tumour necrosis factor; higher amounts of these have been reported in people with persistent depressive illness.
Findings:
Cold exposure therapy:
Reduced the symptoms of mood disorders in people who had been diagnosed with depression. These symptoms are loss of pleasure, self-criticism, sobbing, loss of interest, and indecision.
Improves cognition in people with mild cognitive impairment.
Reduce the likelihood of people diagnosed with depression acquiring moderate cognitive impairment or Alzheimer’s disease.
Can improve the social and environmental components of quality of life in people suffering from depression.
(Rymaszewska et al, 2020)
3. Study – A community-based randomised control trial of Cold Water Immersion directly alleviating pain to improve quality of life in Indonesians with Gout Arthritis.
Objective:
The purpose of this study is to look into the effects of cold-water immersion on pain, joint mobility, physical activity, stress, anxiety, depression, and quality of life in acute gout patients.
Theory:
Cold water therapy can be used to aid gout arthritis management by reducing inflammation. This reduces pain, which increases physical activity and decreases stress, anxiety, and sadness.
Findings:
Cold water therapy has been shown to alleviate sadness, tension, and anxiety.
(Kurniasari et al, 2022)
4. Study – Human physiological reactions to immersion in water of varying temperatures.
Objective:
The goal of this study was to look into cardiovascular and hormone changes in young males during a 1-hour head-out immersion in water at 32°, 20°, and 14°C.
Theory:
Immersion in cold water produces hormonal and cardiovascular changes.
Findings:
Water at 14 degrees generated a 30% increase in noradrenaline (cognition), a 250% increase in dopamine (motivation), and a decrease in cortisol levels (stress).
(Srámek et al, 2000)
Conclusion:
These studies highlight there is strong scientific evidence proving cold exposure can be used as a tool to help maintain and improve mental health through its ability to improve cognition and boost mood. Additionally, they have suggested potential long term benefits of cold exposure in reducing the likelihood of developing cognitive impairments later in life.
References:
1. Doets, J. J. R., Topper, M., & Nugter, A. M. (2021). A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems. Complementary therapies in medicine, 63, 102783.
https://doi.org/10.1016/j.ctim.2021.102783
2. Rymaszewska, J., Lion, K. M., Pawlik-Sobecka, L., Pawłowski, T., Szcześniak, D., Trypka, E., Rymaszewska, J. E., Zabłocka, A., & Stanczykiewicz, B. (2020). Efficacy of the Whole-Body Cryotherapy as Add-on Therapy to Pharmacological Treatment of Depression-A Randomised Controlled Trial. Frontiers in psychiatry, 11, 522.
https://doi.org/10.3389/fpsyt.2020.00522
3. Kurniasari, M. D., Monsen, K. A., Weng, S. F., Yang, C. Y., & Tsai, H. T. (2022). Cold Water Immersion Directly and Mediated by Alleviated Pain to Promote Quality of Life in Indonesian with Gout Arthritis: A Community-based Randomised Controlled Trial. Biological research for nursing, 24(2), 245–258.
https://doi.org/10.1177/10998004211063547
4. Srámek, P., Simecková, M., Janský, L., Savlíková, J., & Vybíral, S. (2000). Human physiological responses to immersion into water of different temperatures. European journal of applied physiology, 81(5), 436–442.
https://doi.org/10.1007/s004210050065
