How Cold Exposure Can Help With Depression

If you need an extra kick, a cold shower may do just that.

By Tony GjokajPublished 4 years ago • 3 min read

How Cold Exposure Can Help With Depression

Recently, I have been experimenting with cold showers when I am feeling down, or need an extra kick.

It has been very therapeutic for me.

For years, there hasn't been much research done on water exposure (or hydrotherapy)... until more recently.

While both hot and cold temperatures have been used for treatment, cold exposure has been shown to help with depression, providing a therapeutic effect.

In this post, we are going to explore cold exposure and its impacts on depression.

Let's dive in!

Cold Water Exposure

Research has shown that lowering temperature exposure to our brain actually has neuroprotective effects. Our brains typically produce inflammatory cytokines that cause inflammation. Too many of these cytokines can contribute to the development of depression.

With exposure to the cold, we can experience the reduction of inflammation in general. So essentially, exposing our skin to cold water can have a positive impact on our mental health.

This occurs from a biological process known as hormesis. Hormesis is when you introduce something that brings about exposure or stimulus to a small amount of pain. As a result, a positive response occurs.

For example, working out provides a stimulus that leads to muscular development or strength adaptations.

Cold water exposure can also provide this hormetic response in a more cognitive way.

While swimming in cold water may suck at first, some of us may find that with a prolonged period of time, it may provide us some pleasure.

Our Brain, Neurotransmitters & Cold Exposure

In a research cold exposure study, researchers showed that blood dopamine concentrations increased 250% by submerging yourself in 57 degrees Fahrenheit water for about an hour. In addition, norepinephrine concentrations increased by 530%.

Other studies have also shown elevations in dopamine, norepinephrine, and even serotonin concentrations. These neurotransmitters regulate pleasure, mood, motivation, appetite, sleep, and alertness.

Essentially, cold exposure can elicit improvements to our mental health.

Recommendations

While cold exposure isn't an immediate fix to depression, it can be a great tool to have in your arsenal as a way to jumpstart your day.

You can even use it for preparation before your workout, or in the afternoon if you're feeling down.

The following recommendations should help you with cold exposure:

Whenever you're feeling down and at home, have a cold shower. Keep this in your mind when you're feeling down.
Acclimate to cold showers. Start at a warm temperature, then slowly move to the cold side over a period of time. Then sit in the cold water for about 1-3 minutes.
Don't jump into a cold shower before bed. If you're trying to sleep, this may keep you awake. Try a hot shower or bath instead, as it will help you destress and unwind before bed.
PLEASE NOTE: Before submerging yourself in cold water, take your time getting into the water. Submerging yourself in frigid water immediately can cause hypothermia. Please be safe when it comes to exposing yourself to cold temperatures.

For more on cold exposure, I would recommend listening to the Huberman Lab Podcast episode with Dr. Craig Heller here.

What's really nice about cold exposure is that we all have access to it at home. If you want to take it to another level, I suggest having a membership to a cryotherapy place.