Cold plunge therapy isn’t really “new,” so much as newly re-discovered. Cold water immersion has been used to treat pain and assist in physical healing for centuries. But the potential mental health benefits have now come brightly into focus, and these are astonishing in their own right.
If one is looking for simple, drug-free ways to elevate mood, increase energy, sleep better, and even enhance healthy neurotransmitter function, cold water immersion should certainly be considered. Read on to dive deeper into the fascinating scientific research! 1,2
Want to learn more about the benefits of Cold Plunge therapy?
For about 18 years now, Alternative to Meds Center has delivered the best in holistic treatments for mental health and transitioning away from medication-based therapy. The success of our clients is well-documented over these many years. We are here to help each client attain their mental health and wellness goals, for real.
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The Benefits of Cold Plunge Therapy will Blow Your Mind!
At Alternative to Meds Center we are pleased to offer safely managed and carefully supervised cold plunge therapy for mental health benefits! Becoming acclimated or cold-adapted is key to releasing the benefits of cold immersion therapy. While it may sound extreme, when properly managed in gentle, gradual steps, the benefits are extremely wide-ranging. As you’ll see in the list below, the benefits apply to both physical and mental wellness! For a more in-depth study on the benefits of acclimated cold plunge therapy, you may also want to look at the astonishing research we’ve gathered, which you’ll find provided at the end of the article.1,3,9-14
Benefits of acclimated cold plunge therapy can include:
Enhances alertness
Heart-protective effects
Boosts/modulates thyroid & other hormones
Reduces anxiety
Reduces depression
Reduces irritability & mood swings
Reduces oxidative stress
Mood elevation
Reduces inflammation
Pain reduction, especially after injury or exercise
Boosts the immune system
Promotes sleep
Reduces menstrual symptoms
Reduces symptoms associated with perimenopause
Stimulates brown adipose tissue (reverses obesity, ameliorates insulin resistance)
Whether one opts for a soak in an ice bath, a polar swim, a cold shower regimen, or even a bracing splash of cold water on the face, these benefits are being discovered and enjoyed all around the world today. Read on to find out more about the mechanics involved that are producing such positive effects.
What Makes Cold Plunge Therapy Work?
While mores studies are needed, much is known about the mechanics of cold plunge therapy and other cold-based therapies, collectively known as cryotherapy. The term “cryo-” means “icy cold” or “frost.” A practical application found in sports medicine, cryotherapy is effective at speeding up recovery after performance, and reducing painful inflammation after injury. In clinical studies, it has been found that the increased nerve conductivity is the main driver of the resulting pain relief and inflammation reduction.5,6
In other studies, the stimulation of the body’s natural pathways for healthy neurotransmission and neurotransmitter production has been found to be boosted by the practice of cold plunge therapy. Even injury prevention has found positive results on athletic performance in sports medicine using whole-body cryotherapy, according to the published evidence.7
An interesting clinical report published in the British Medical Journal reveals the story of a woman who suffered from chronic depression from the age of 17 to 24, for which antidepressants like citalopram and fluoxetine provided no relief. When a regimen of weekly cold water swimming was introduced, an immediate improvement in mood occurred, and a further symptom reduction that continued to improve as time went on. By the next year, she was able to completely eliminate her medication, and on follow-up after a year, it was found that she remained symptom-free after the regular application of cold water therapy.8
Another study out of the UK published in the Journal of Mental Health and Physical Activity wanted to explore the effects of cold water swimming on anxiety and depression symptoms. A group of 53 swimmers participated in the study with follow-ups at 3 months. The participants reported positive improvements in mental health, with reduced anxiety and depression symptoms.9 The researchers from the study also sought to explain the mechanics of such benefits. They pointed to research published in the Journal of Thermal Biology on cold water therapy that clearly demonstrated a priming or stimulating effect that strengthens both the inflammatory and immune system responses in the human body. The study also showed that cortisol levels (cortisol is the stress hormone) and negative emotions both tested significantly lower hours after cold water immersion therapy.10,11
Becoming Cold-Adapted is Key to the Benefits and Safety
The operational word we are discussing about cold water immersion is “THERAPY”. Therapy assumes one is not attempting reckless or dangerous behavior. To contrast, jumping off the side of a ship into freezing water because the ship is sinking is definitely a cold plunge, but it’s not therapy. Cold water diving is another example where not becoming cold-adapted beforehand can cause health risk. The shock on the body can be so severe as to cause loss of consciousness, and has been associated with drownings.12
However, the process is much different in a therapeutic context. One can be guided by instructions for gradual and limited timed immersion, and there is always someone there to assist if needed. Tolerance can be built up step by step, so the body can become cold-adapted with repeated exposures. The condition of becoming cold-adapted is key to both safety and the many benefits provided by cold plunge therapy.
Cold-adapted persons enjoy improved cardio-protective effects of cold immersion therapy according to additional clinical research published in the Journal of Thermal Biology.13 And for those with high blood pressure concerns, there is other welcome news. Testing has been done on cold-adapted water swimmers including both heart-healthy participants and some with high blood pressure. While waiting in the icy air, all participants experienced an increase in blood pressure. The swim did not increase blood pressure, and within 4 minutes of completing their swim, blood pressure returned to normal baseline for all the participants.11
The Rising Popularity of Natural Approaches to Mental Health
We have seen a tremendous shift in recent years as non-drug-based treatments have become increasingly preferred, most often because of the poor efficacy and safety issues associated with pharmaceutical drugs. ATMC provides our clients with a huge array of non-drug-based therapies, including safe and supervised cold plunge therapy.
We have found that combining therapies can often have synergistic effects. That is why each client receives an individually tailored program that can take advantage of multiple genres of treatment to support their specific needs in healing and recovery. Many options are provided, so that a client’s stay with us is maximized for results, engagement, and also for comfort and well-being. Some examples include IV NAD therapy, acupuncture, neurotransmitter rehabilitation, neurotoxin removal, medically supervised medication tapering, Equine therapy, counseling, and a wealth of other services are offered at ATMC.
The Safe Approach to Cold Water Plunge Therapy at ATMC
ATMC puts safety first in all of the protocols we use. In our Detox Shop, clients enjoy the benefits of many different in-house services, including cold plunge therapy, that are delivered by licensed and highly trained practitioners who are dedicated to assist and ease the healing journey of each unique client.
Our inpatient programs are highly popular, because they are results-driven. You may have questions about costs, insurance coverage, length of stay, and many other areas and we are happy to provide any information you need while in the decision-making process. Please call us for more details about the benefits of cold plunge therapy, as well as the other treatments that are waiting for you here at Alternative to Meds Center.
11. Emma L. Reed, Christopher L. Chapman, Emma K. Whittman, Talia E. Park, Emily A. Larson, Brendan W. Kaiser, Lindan N. Comrada, Karen Wiedenfeld Needham, John R. Halliwill, Christopher T. Minson, Cardiovascular and mood responses to an acute bout of cold water immersion, Journal of Thermal Biology, Volume 118, 2023,103727, ISSN 0306-4565 [cited 2024 Sept 17]
Originally Published September 26, 2024 by Diane Ridaeus
This content has been reviewed and approved by a licensed physician.
Dr. Samuel Lee
Dr. Samuel Lee is a board-certified psychiatrist, specializing in a spiritually-based mental health discipline and integrative approaches. He graduated with an MD at Loma Linda University School of Medicine and did a residency in psychiatry at Cedars-Sinai Medical Center and University of Washington School of Medicine in Seattle. He has also been an inpatient adult psychiatrist at Kaweah Delta Mental Health Hospital and the primary attending geriatric psychiatrist at the Auerbach Inpatient Psychiatric Jewish Home Hospital. In addition, he served as the general adult outpatient psychiatrist at Kaiser Permanente. He is board-certified in psychiatry and neurology and has a B.A. Magna Cum Laude in Religion from Pacific Union College. His specialty is in natural healing techniques that promote the body’s innate ability to heal itself.
Diane is an avid supporter and researcher of natural mental health strategies. Diane received her medical writing and science communication certification through Stanford University and has published over 3 million words on the topics of holistic health, addiction, recovery, and alternative medicine. She has proudly worked with the Alternative to Meds Center since its inception and is grateful for the opportunity to help the founding members develop this world-class center that has helped so many thousands regain natural mental health.
Medical Disclaimer: Nothing on this Website is intended to be taken as medical advice. The information provided on the website is intended to encourage, not replace, direct patient-health professional relationships. Always consult with your doctor before altering your medications. Adding nutritional supplements may alter the effect of medication. Any medication changes should be done only after proper evaluation and under medical supervision.
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Enhances alertness
An interesting clinical report published in the British Medical Journal reveals the story of a woman who suffered from chronic depression from the age of 17 to 24, for which antidepressants like citalopram and fluoxetine provided no relief. When a regimen of weekly cold water swimming was introduced, an immediate improvement in mood occurred, and a further symptom reduction that continued to improve as time went on. By the next year, she was able to completely eliminate her medication, and on follow-up after a year, it was found that she remained symptom-free after the regular application of cold water therapy.8
However, the process is much different in a therapeutic context. One can be guided by instructions for gradual and limited timed immersion, and there is always someone there to assist if needed. Tolerance can be built up step by step, so the body can become cold-adapted with repeated exposures. The condition of becoming cold-adapted is key to both safety and the many benefits provided by cold plunge therapy.
ATMC puts safety first in all of the protocols we use. In our 
