Comfort in the Cold

Lately, it seems like everyone - from athletes to wellness influencers - is raving about the benefits of ice baths and cold plunges. As someone who considers themself more or less allergic to the cold, even thinking about voluntarily jumping into -freezing- water sounds preposterous, insane, absolutely diabolical!!! However, there is increasing evidence to support that cold water exposure can: promote immune system health, reduce pain and inflammation, improve focus and mood, reduce stress, jump start metabolism, boost energy, and more. It’s something that is freely and easily accessible to anyone, it’s non-invasive, and if done safely has minimal risks and side effects. I don’t know about you….but something this effective in helping overall wellness seems too good to be true. If only getting in cold water didn’t feel so dang awful! 

I mean, I get it - us humans are biologically programmed to avoid discomfort, but I’m starting to convince myself that perhaps this discomfort is one worth tolerating.  As part of my ongoing commitment to professional development, I’ve recently been learning about a framework of therapy called D.B.T. (dialectical behaviour therapy) which focuses on teaching people how to regulate their emotions, develop healthy ways to cope with stress, improve their relationships, and live in the moment. It turns out that cold water therapy is also a key strategy in DBT, particularly under the ‘Distress Tolerance’ skills set. 

The Ice Water Technique from DBT is one of the four TIPP strategies that is designed to help individuals gain emotional control and clarity in demanding situations. It includes filling a bowl with ice water, and taking a deep breath before submerging your face in water for 10-20 seconds (or just applying a cold pack to your eyes and cheeks for 20 seconds for a quick calm down). The reason this technique is so powerful is that it prompts the ‘mammalian diving reflex’, which is present in all mammals, including humans, when their face comes into contact with cold water. It triggers a shift in body chemistry, leading to an activation of the parasympathetic nervous system - basically, it immediately slows the heart rate and directs blood away from the extremities to protect vital organs. The result? A feeling of calm, relaxation, and relief. Cold exposure, whether through an ice bath or a quick splash of water to the face, taps into the same reflex and offers immediate grounding, which is why it's so effective in emotional regulation.

The great thing about cold water therapy is that it can be used anytime, anywhere. If you’re at home and feeling overwhelmed, a cold shower or splashing your face is a quick way to create the pause you need to reset. Even if you’re in the middle of a tense situation at work or feeling anxious before a big event, something as simple as holding an ice pack or submerging your hands in cold water can help you regulate your nervous system and ground. If you’re lucky enough to live near the ocean, like many in our community, a dip in the sea offers the perfect opportunity to combine cold water therapy with what the kids these days refer to as ‘touching grass’ (apparently that means to get outside and reconnect with the real world/nature, as opposed to spending all of our time in a virtual reality 😀). 

As someone keen on applying these strategies to real life (and reaping the benefits), I couldn’t have picked a better time to try and get comfortable with the cold. From October 1st until the 28th, the Youth Live4Life program is running its annual LAP it UP swimathon campaign, which is dedicated to raising awareness about mental health and suicide prevention across Australia. All funds raised go towards Youth Live4Life’s award winning and evidence based initiative which aims to reduce stigma around mental health and support young people living in rural and regional communities, just like this one.

This month I’ll be joining a friend to put cold water therapy, and my willpower, to the test. I encourage anyone interested in supporting the campaign to visit the website at https://www.lapitup.org.au/ for more information. It’s free for anyone to join the initiative, or for those not wild enough to dive in with us, financial contributions are possible here. This links to my good friend Casey’s campaign, who is the program coordinator for Live4Life Break O’ Day and has committed to braving the cold waters of North East Tasmania for this year’s LAP it UP challenge. We’ll be seeing you in the surf - for science!