Tackle seasonal depression by “embracing the chill”
As the leaves begin turning vibrant colors of red and gold and the days grow shorter and colder, many folks start feeling a shift in mood. But some of us will start to feel bigger changes that affect how we feel, think, and behave.
In fact, you might persistently feel sad, anxious, or “empty” for most of the day (for at least two weeks at a time). You may also feel fatigued or have trouble concentrating or making decisions. And you may even feel physical pain—such as headaches or digestive woes.1
This form of depression—known as Seasonal Affective Disorder (SAD)—tends to start in the late fall or early winter and goes away in the spring and summer.
But promising new research suggests you can tackle this seasonal struggle and boost your mood simply by “embracing the chill.” Let me explain…
A heated problem for some
Earlier this year, neuroscientists with the University of California, San Francisco (UCSF) looked at the connection between body temperature and depression in more than 20,000 men and women around the world.2
And they discovered something truly groundbreaking…
People who struggle with depression run hotter—and have measurably higher body temperatures—than their peers. In fact, the higher a person’s body temperature, the worse their depression symptoms!
The UCSF researchers think the association has to do with inflammation—and the neurological pathways that connect our skin to our brain. Dr. Ashley Mason, lead author of the study, even thinks, “We might be able to intervene directly on body temperature to address depression symptoms.”
Well, that’s exactly where the research is heading…
The chillier, the better
Cold therapy isn’t a new concept.
It dates back to the ancient Greeks and Hippocrates, who believed that soaking in a cold bath could alleviate fatigue. Then, doctors in the 18th century prescribed cold baths for fever and rickets. Even today—experts think cold water therapy may help people struggling with anxiety and depression.
In a 2020 study conducted in the U.K., 61 people took regular dips in frigid seawater over a 10-week period. It turns out, they experienced greater improvements in mood and well-being than their peers who watched from the shore.
Then, in a well-documented case study, researchers followed a 24-year-old woman with depression who undertook a cold-water swimming regimen. After four months of swimming in cold temps, she no longer needed medication.
But don’t worry… you don’t need to swim in icy seas to get a mental boost. Rather, taking a cold shower in the morning may prove just as beneficial!
In fact, in a small, but fascinating study published in Medical Hypotheses, researchers chronicled the effect of taking one to two cold showers a day on people with depression.3
They described the showers as “adapted”—because the participants started the showers with lukewarm water and gradually decreased the temperature to about 68° Fahrenheit.
People who took the daily cold showers reported noticeable reductions in depression symptoms over several weeks and months. They also reported feeling more energized and alert after implementing their new, “icy” regimen.
In each of these studies, the researchers believe the sudden cold exposure stimulates the body’s natural stress response—leading to the release of “feel good” neurotransmitters known to enhance mood and well-being, including endorphins, norepinephrine, and dopamine.4
Moreover, we know that cold therapy reduces inflammation, which the UCSF researchers think may be an underlying driver of depression.
Is taking the plunge for you?
There are several different types of cold water therapy. And each offers unique benefits:
- Ice baths: These are ideal for an intense, full-body, cold exposure experience. Simply fill your tub with ice and water. Then, immerse yourself for short periods of time. These experiences are known to boost mood and reduce muscle inflammation.
- Cold showers: These can more easily be integrated into your daily routine. Start with lukewarm water and gradually decrease the temperature.
- Cryotherapy: This involves exposing your body to very cold temperatures in a specialized chamber for a short period of time. While this option is more intense and often used by athletes, cryotherapy can indeed help with mood regulation.
If you think you’re ready to take the plunge and give cold water therapy a try, here are some tips to keep you safe.
- Start gradually: If you’re new to cold exposure, begin with lukewarm water and gradually decrease the temperature. Sudden, extreme cold can be a shock to your system, so easing in helps your body adapt.
- Keep it brief: Aim for brief periods of cold exposure to avoid overloading your system. Start with 30 to 60 seconds and gradually increase the duration to a few minutes as you become more comfortable.5
- Stay consistent: All the research I’ve seen suggests that regular exposure is key to experiencing the mental health benefits of cold water therapy. So, try to incorporate cold showers or baths into your daily routine for the best results.
- Listen to your body: Exit the cold bath or shower immediately if you ever start to experience extreme shivering, numbness or tingling, dizziness or lightheadedness, difficulty breathing, chest pain, or any other troubling symptoms.
- Plunge with a pal. Because cold water therapy can affect your reasoning and emotions, make sure to have someone nearby to monitor you during your plunge.
- Have a towel handy. Cold water therapy can reduce your core temperature, so make sure you have a warm towel and extra layers of clothing handy to help you warm up quickly.
Putting the freeze on SAD
As the crisp, fall air ushers in shorter days and longer nights, cold water therapy could help you finally put the freeze on seasonal depression. It may even help you feel more balanced and energized going into the dark, winter months!
Just beware, cold water immersion affects your blood pressure, heart rate, and circulation. And it can cause serious cardiac stress. Meaning people with serious, underlying health conditions, especially heart problems, should avoid it.
As always, consult with your trusted, personal physician before beginning any new health regimen.
SIDEBAR: Turn up the heat
If cold therapy doesn’t sound like your cup of tea, you can also try spending time in an infrared sauna. Research shows that heat-based treatments like saunas engage your body’s self-cooling responses, such as sweating, and can lead to subsequent reductions in body temperature. Then, over time, as your body’s baseline core temperature decreases, so do your depression symptoms.
References:
- “Seasonal Affective Disorder.” National Institute of Mental Health, accessed 8/24/24. (nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=In%20most%20cases%2C%20SAD%20symptoms,pattern%20SAD%20or%20winter%20depression)
- “Heat therapy my lead to better outcomes in treating depression than cold exposure.” Medical News Today, 2/9/24. (medicalnewstoday.com/articles/heat-therapy-sauna-better-outcomes-treating-depression-cold-exposure)
- “Adapted cold shower as a potential treatment for depression.” Medical Hypotheses, 2008; 70(5): 995–1001. doi.org/10.1016/j.mehy.2007.04.052
- “Cold Water Plunges Are Trendy. Can They Really Reduce Anxiety and Depression?” New York Times, 2/20/22. (nytimes.com/2022/02/20/well/mind/cold-water-plunge-mental-health.html)
- “What to Know about Cold Water Therapy.” Healthline, 3/10/23. (healthline.com/health/cold-water-therapy