Cold water therapy has gathered a bit of attention for its potential benefits in helping with not only mental health but also addiction recovery.
The idea of cold water exposure is that controlled, repeated exposure to the intense sensations of cold water can have a therapeutic effect. There isn’t a significant amount of studies on this; however, people who engage in cold water therapy suggest that they’ve seen real benefits.
But does cold water therapy actually make a difference in addiction recovery? Find out more in this article.
What Exactly Is Cold Water Therapy?
Cold water therapy (which is sometimes less commonly called cold immersion therapy), is the practice of using cold water to bring down your body temperature for health and wellness benefits. Key reasons include:
- It’s popular with those who are physically active and anyone who experiences muscle soreness or injury because it can reduce swelling, improve circulation, and help with a faster recovery time.
- Cold exposure triggers a release of endorphins and adrenaline, which can boost mood, help with stress, and even improve focus.
- Exposure to cold can strengthen your immune system over time and improve your body’s ability to handle physical and mental stress.
It usually involves exposing yourself to cold water for only a short period, which can be anything from a splash on your face to fully submerging in an ice bath. The goal is to activate your body’s natural responses to cold, which may help with physical recovery, mental clarity, and even mood improvement.
What Types of Cold Water Therapy Can You Do?
There are a few different types of cold water therapy. Some of the most common ways people engage in cold water therapy are:
- Cold showers: The cold water on your skin stimulates blood flow, wakes up your body, and can help reduce muscle soreness.
- Ice baths: Sitting in your bath filled with cold water and ice. It’s quite a popular practice for athletes as it can speed up physical recovery. You can also purchase portable ice baths specifically for this purpose.
- Cold water swimming: Swimming in naturally cold bodies of water like lakes, rivers, or oceans.
- Cryotherapy: Done in a clinical setting, and it’s a whole-body chamber or localised machine that exposes your body (or just parts of it) to extremely cold air for a short period.
- Dipping your face in cold water: This is supposed to activate something known as a “diving reflex,” which lowers your heart rate and can help calm your body and mind.
Is Cold Water Therapy Safe for Everyone?
For most people, yes. But it’s best to start slowly, especially if you’re new to it.
Those with heart issues, circulation problems, or any type of chronic health condition should consult their GP before trying it. This is because cold exposure can put extra strain on the heart and blood vessels.
Is Cold Water Therapy Effective for Addiction Recovery?
Whether it’s effective or not is subjective. Cold water therapy is a shock to the system. That sudden plunge into cold water creates an intense experience that essentially jolts people out of any mental loops they may be caught in.
In the context of addiction, we frequently see compulsive thought patterns or urges that are difficult to break. Cold water therapy for addiction could offer a powerful and immediate distraction by interrupting these patterns, redirecting the mind’s focus to intense cold sensations rather than the cravings or emotional pain someone might be experiencing during their recovery.
For many, this form of “reset” is highly effective. The sensory impact can seem overwhelming, yet once the initial discomfort calms, people often report feeling a deep sense of calm and mental clarity. This shift, some argue, can help alleviate cravings or habitual thoughts associated with addiction, creating space for healthier mental frameworks.
What Physiological Response Do We Have to Cold Water Therapy?
Cold water exposure triggers our bodies to release endorphins, which are natural painkillers. It also helps us with boosting our dopamine levels, which is the neurotransmitter associated with pleasure.
These neurochemicals play a significant role in addiction, especially since alcohol and specific types of drugs can flood the brain with dopamine, creating a powerful association between substance use and pleasure. So, over time, the brain’s natural ability to produce dopamine is damaged, leading to a reward deficiency that can cause the addiction to continue.
Frequent cold water exposure can stimulate dopamine release in a more natural way (albeit in smaller amounts than substances typically provide). This boost in dopamine might help to slowly restore the brain’s ability to experience pleasure from healthy activities.
It’s worth noting that this method is not to be taken as a complete solution to the neurological impact of addiction. But, it may offer an additional method of rebuilding these essential pathways that addiction can damage.
How Cold Water Therapy Relates to Our Automatic Nervous System
There’s a direct impact on the autonomic nervous system, which is responsible for regulating our involuntary bodily functions. This includes our heart rate, digestion, and respiratory rate.
Addiction often throws this system off balance, especially when the body becomes reliant on substances to feel calm or energised. So, this therapeutic approach is meant to activate the parasympathetic nervous system, which is responsible for rest, digestion, and recovery, helping to offset the constant “fight-or-flight” state that can go hand in hand with withdrawal symptoms.
People may potentially be able to recalibrate their autonomic nervous system’s response to stress. In this way, it isn’t simply a shock to the system but part of a broader retraining of how the body manages stress and recovers from it.
Cold Water Therapy for Addiction: Building Resilience Through Discomfort
Life is full of ups and downs, and it’s no different for someone in recovery. And one of the main principles of addiction recovery is learning to face discomfort without resorting to substances.
Cold water therapy essentially forces an individual into a state of (controlled) discomfort, teaching the brain and body how to process it without reaching for escape routes.
This practice can help strengthen a person’s capacity to endure challenging situations, both mentally and physically. It may also support the development of emotional resilience, which is often needed to manage triggers and cravings.
The process of repeated exposure to uncomfortable sensations also trains the body’s stress response. As the nervous system becomes able to adapt to managing the stress of cold exposure, it may better handle other stressors, including those related to addiction recovery.
Many people describe this as learning “mind over matter,” but it’s less about toughness and more about controlled, steady adaptation to discomfort, which is a key factor in sustaining sobriety.
Understanding the Mental Health Benefits of Cold Water Therapy
Unfortunately, anxiety and depression are common co-occurring conditions with addiction.
For those who experience these conditions, taking the traditional therapy route may help, but it may not always provide adequate relief. Cold water therapy is not a stand-alone treatment, but it has shown some promise in reducing symptoms of anxiety and depression.
Norepinephrine, released in response to cold water, can help with boosting mood, focus, and cognitive clarity. Some studies even suggest that exposure to cold water can elevate our baseline levels of norepinephrine, potentially providing long-term mood stabilisation.
From the perspective of immediate relief, the sharp and instant experience of being exposed to cold temperatures can also temporarily override anxious or depressive thoughts, providing a form of respite that (while short-lived) may offer mental relief.
For those struggling with addiction and co-occurring mental health issues, this mood-stabilising effect can create a more balanced mental foundation from which to pursue recovery.
Are There Any Disadvantages to Cold Water Therapy for Addiction Recovery?
Cold water therapy presents many potential benefits, and we know this from the countless advocates, studies and growth in popularity. However, it is not without risks, especially for people with certain medical conditions.
People with heart conditions, for example, are often advised to avoid sudden cold exposure, as it can increase heart rate and blood pressure. Additionally, it can also be physically and mentally challenging, and individuals in the early stages of addiction recovery may need to approach it gradually to avoid overwhelming themselves.
There’s also the risk of over-reliance, as it may provide temporary relief from cravings or stress. As we mentioned earlier in this article – it is also not a standalone treatment for addiction.
For sustainable recovery, it should be used in conjunction with other evidence-based therapeutic methods, such as counselling, cognitive behavioural therapy, or medical support if it’s necessary. The dangers of relying solely on alternative therapies without comprehensive addiction treatment can lead to setbacks, which is important to acknowledge.
Is It Right for You?
Deciding whether to incorporate cold water therapy into an addiction recovery journey is a highly individual choice. What works as a grounding, mood-boosting method for some may not be the right choice for others, especially those with a low tolerance for cold or pre-existing health conditions. However, for those intrigued by the potential benefits, cold water therapy can offer a unique approach to managing cravings and building resilience over time.
In many ways, cold water therapy exemplifies the concept of holistic treatment by engaging both mind and body. It operates on multiple levels, from physiological responses to psychological reframing, offering people a novel way to confront the complex challenges of addiction recovery.
While more scientific research is definitely necessary to confirm the long-term effects, the anecdotal evidence is promising, especially for those looking to supplement traditional recovery methods.
Cold Water Therapy for Addiction Recovery: The Key Takeaways
Cold water therapy’s popularity in addiction recovery reflects a growing interest in integrative approaches that look beyond conventional treatment. Yet, it’s essential to approach it with realistic expectations.
It may provide moments of clarity, stress relief, and mental resilience, but it is not a replacement for comprehensive addiction treatment. As with any form of therapy, individual results will vary, and it should be approached thoughtfully.
Lastly (and potentially most importantly!), remember that cold water therapy should always be done safely and gradually because there are risks involved. Always consult your GP before engaging in this practice.
