How do cold plunges reduce anxiety?

Cold plunges can reduce anxiety through physiological and psychological mechanisms triggered by the cold water immersion. Initially, cold exposure activates the sympathetic nervous system, causing an increase in heart rate and the release of catecholamines such as norepinephrine, which can heighten stress and awareness. However, this reaction is quickly followed by a significant activation of the parasympathetic nervous system—the "rest and digest” system. This shift helps slow down the heart rate and decrease the consumption of oxygen in the body, which is calming and can lead to a state of relaxation and mental balance after the cold exposure ends 1.

Additionally, actively managing one's response to the initially uncomfortable cold can improve one's ability to regulate anxiety and stress in everyday situations. This deliberate exposure to a controlled stressor (like a cold plunge) can be seen as a form of stress inoculation, helping individuals build resilience against anxiety 2. This practice not only helps in managing immediate anxiety but also in better preparing individuals to handle unexpected stresses in life, enhancing overall mental health and well-being 3.