The Power of Cold — Exploring Cold Water Therapy for Mental and Physical Resilience
From Ancient Practice to Modern Wellness Trend
Cold water therapy — once used in ancient Roman baths and Nordic traditions — has made a powerful comeback. Whether it’s cold showers, ice baths, or wild swims, people across the world are discovering the incredible impact cold exposure can have on both mental and physical health.
But does the science back it up? And how does it tie into trauma recovery, anxiety, and resilience-building?
What Is Cold Water Therapy?
Cold water therapy involves the immersion of the body in cold water (typically below 15°C/59°F) for short periods of time. This can be done through:
Cold showers
Ice baths
Outdoor cold swims
Cryotherapy (medically supervised cold exposure)
The Mental Health Benefits — What the Research Says
Studies have shown that cold exposure:
Increases dopamine levels by up to 250% (Shevchuk, Medical Hypotheses, 2008), contributing to a boost in mood and motivation
Lowers cortisol levels, the body’s main stress hormone
Activates the parasympathetic nervous system, promoting calm and rest
Reduces symptoms of depression and anxiety, particularly when combined with breathing techniques like the Wim Hof Method (N Science Foundation, 2021)
It’s also been noted that cold water immersion stimulates the vagus nerve, which is essential for emotional regulation, especially in those healing from trauma.
Physical Health & Resilience
Cold therapy isn't just mental. Physically, it has been linked with:
Improved circulation and immune function
Decreased muscle soreness and inflammation
Enhanced sleep quality
Greater metabolic regulation and fat-burning potential
A study in the Journal of Thermal Biology (2020) reported that even brief cold exposure increases brown fat activation — a healthy fat that burns calories and supports metabolic health.
The Trauma & Therapy Connection
For clients navigating trauma or anxiety, cold exposure can serve as a grounding tool. Cold showers, for example, are an effective way to bring awareness back to the body during dissociation or flashbacks. When done safely and mindfully, they can help rebuild trust in bodily sensations.
However, it's essential to integrate this with professional guidance — cold exposure is not a replacement for therapy but a supportive practice.
Cold Showers: A Simple Way to Start
You don’t need a tub full of ice to get the benefits.
Start with:
30 seconds of cold at the end of your shower
Gradually increase to 1–2 minutes
Focus on breathing deeply — slow exhales signal safety to the brain
And always consult a healthcare provider before trying cold therapy, especially if you have cardiovascular concerns.
Healing Takes Bravery — Cold Can Help
Cold therapy mirrors life: it’s uncomfortable, but with intention, it builds strength. In a world that often feels overwhelming, even 30 seconds under cold water can be a powerful act of reclaiming control.
Let’s explore tools — like CBT, DBT, and somatic support — that meet you where you are, in warmth and in cold.
Ibrahim Al-Sadi, Registered Nurse Psychotherapist (RN, CPMHN-C)
Mental Health Nurse | CBT, DBT & Trauma-Informed Therapy
Founder of HP Therapy — Supporting Adolescents, Adults, Couples & Families Online Across Canada