Does ice bathing help against depression?

Depression is by no means simply a phase of sadness or dejection that can be smiled away or pass by itself. Rather, depression is a complex and serious illness that can severely affect the lives of those affected. And they are not uncommon: According to the German Depression Aid and Suicide Prevention Foundation, depression is one of the most common and unfortunately also one of the most underestimated illnesses. In Germany alone, around 5 million people between the ages of 18 and 79 suffer from a unipolar or persistent depressive disorder, which accounts for around 8% of the total population in this age range. If children and adolescents as well as senior citizens over 80 years of age are also taken into account, the figure increases significantly. Basically, it can be said that around one in five or six adults will be affected by depression at some point in their lives. Women are diagnosed with depression twice as often as men.

In addition to medication, sufferers are offered many other treatment methods that can alleviate the symptoms of depression. In this context, cold therapies are increasingly being brought into play – people with depression are said to feel happier and more motivated by going into icy water. We have taken a closer look at this topic and summarized whether and why cold can dispel depressive moods.

1. how does depression manifest itself?

Depression is not an illness with a uniform clinical picture; the symptoms can be varied and very individual. A specialist in psychosomatic medicine and psychotherapy or a psychotherapist should be the first port of call when it comes to diagnosing and treating possible depression. The following symptoms (but not exclusively) can be possible signs of depression:

Persistent sadness: Those affected feel a deep sense of sadness. This can last for weeks, months or even years.

Feeling of worthlessness and self-doubt: It is not uncommon for those affected to have strong doubts about themselves and feel guilty or worthless.

Loss of interest: Things and activities that used to give the person affected pleasure gradually lose their appeal. Those affected are no longer interested in hobbies or social activities, for example, and begin to neglect them.

Concentration problems: People suffering from depression may have difficulty concentrating. They may find it difficult to make decisions or remember things.

Tiredness and exhaustion: Persistent tiredness can occur with depression. Those affected feel exhausted even if they get enough sleep.

Sleep problems: In addition to constant exhaustion, sufferers of depression may have difficulty falling asleep or staying asleep. They may also feel an increased need for sleep.

Changes in appetite: Depression can lead to changes in eating habits, resulting in weight loss or even weight gain.

Unclear physical complaints: With depression, sufferers may also experience vague physical complaints such as headaches or back pain that cannot be attributed to a medical cause.

2 Why does depression occur?

2.1 Possible causes of depression

Just like the symptoms, the causes of depression are varied and often a combination of genetic, biological, environmental and psychological factors. Here too, a specialist doctor should get to the bottom of the cause. Some possible causes of depression are

Genetic predisposition: Depression sometimes runs more frequently in families. This suggests that there may be a genetic predisposition, as the heritability of depression is widely documented. If a parent or sibling suffers from depression, the risk of developing the disease is up to three to five times higher than in the general population, depending on the study,

Biochemical factors: Altered biochemistry can also be a cause of depression. Changes in the central nervous system, for example in the neurotransmitters serotonin, noradrenaline and dopamine, can contribute to depression. These biochemical components play an important role in regulating our mood.

Hormone balance: In various life situations, such as during puberty, pregnancy, after giving birth and during the menopause, people undergo hormonal changes. These hormonal changes can trigger depression. People with hypothyroidism can also complain of depressive moods.

Traumatic events, stress and loneliness: It is not uncommon for traumatic experiences such as the loss of a loved one or violence, as well as other significant life changes such as the loss of a job, to lead to depression. In addition, prolonged stress can cause depression. As social interactions play an essential role in mental health, loneliness and lack of social support are strong risk factors for the development of depression.

Physical health: Physical health is important for mental health, because dealing with a serious illness can be emotionally stressful. This is why chronic illnesses such as heart disease, diabetes and cancer increase the risk of developing depression.

2.2 Seeing the people behind the disease

It is important to note that depression is not simply a set of symptoms or a mental illness. It affects real people with individual stories and different experiences. Everyone who suffers from depression has their own way of experiencing the world. Some days can be bearable, while other days are almost impossible to get through.

And that is precisely why it is so essential to see the people behind this illness. A caring word, a helping hand or simply listening to problems and fears can make a big difference. Because people suffering from depression need understanding and compassion. Their struggles are real and their pain can run deep. There is a wide range of professional help available for people suffering from depression in the form of various therapies, medication, but also alternative approaches such as ice bathing. These can help sufferers to alleviate their symptoms and lead a more fulfilling life.

3. can ice bathing alleviate depression?

Ice bathing, also known as cold exposure and cold water therapy, has become increasingly popular in recent years. While the focus is often on the benefits in terms of physical health (e.g. improved circulation, reduction of pain and inflammation, boosting the immune system), it is often forgotten that ice bathing can also have a positive effect on the psyche. Many ice bathers report positive effects on their mood and general well-being. But how can these effects be explained and can depressed people also benefit from them? Let’s take a closer look at what ice water does to our psyche.

3.1 Endorphins are released

When our body is exposed to an extreme cold stimulus such as ice bathing, it reacts with stress and tries to cope with it immediately. As a result, our body releases a flood of endorphins in the ice bath. Endorphins are neurotransmitters that act as natural painkillers and mood enhancers. They create a feeling of well-being and euphoria, also known as a “runner’s high”. This positive mood boost can be helpful for people with depression, as it can dispel a depressive mood.

3.2 More noradrenaline and dopamine

Ice bathing increases the concentration of noradrenaline and dopamine in the brain. Noradrenaline is a neurotransmitter that increases alertness and attention and plays an important role in regulating our mood. Dopamine, on the other hand, is known as a so-called reward neurotransmitter, as it is crucial for motivation and pleasure. Going into ice-cold water increases the production of both of these neurotransmitters, which generally leads to a better mood and increased energy. People with depression can benefit from this because ice bathing can, at best, help them to feel more motivated and energized.

3.3 Positive effect on neuroplasticity

Ice bathing also appears to play a central role in the neuroplasticity of the brain. Neuroplasticity refers to the brain’s ability to change itself and form new neuronal connections. Studies have shown that regular exposure to cold can promote neurogenesis, the formation of new nerve cells. With regard to depression, this aspect appears interesting, as depression is partly associated with reduced neurogenesis in the hippocampus – an area of the brain associated with emotions and memory. Through its positive effect on neuroplasticity, ice bathing could therefore potentially help in the treatment of depression.

3.4 Reducing stress and increasing resilience

As described above, ice bathing causes stress for our body. However, through repeated exposure to cold, the body learns over time to cope with stress more efficiently. This can be referred to as a hormetic effect: The principle behind this is that low doses of harmful substances such as stress can strengthen the body’s own defenses. Ice bathing could play a supportive role for people with depression whose illness is caused by chronic stress, among other things. A strong and resilient body can better cope with daily challenges and thus improve overall well-being.

3.5 Mindfulness with control over body and mind

Going into ice-cold water requires a great deal of mindfulness and mental strength. Consciously exposing yourself to the extreme cold while remaining calm promotes concentration and the ability to stay in the moment. Regular ice bathing can therefore help people to calm their thoughts and free themselves from negative thought spirals. Being in control of your own mind and body can significantly boost your self-confidence.

3.6 Social interactions through ice bathing

Last but not least, ice bathing can also support social behavior. Some people prefer ice bathing in groups because it can provide a strong sense of belonging and promote social support. Isolation and loneliness are common companions of depression, which is why social connections are particularly important. By participating in a group and sharing experiences, people with depression can find support and understanding, which can help improve their mental health.

4. science about ice bathing and depression

Some scientific studies have provided promising results about a positive link between depression and ice bathing. Dr. Nikolai Shevchuk, for example, investigated the effect of cold exposure through cold showers (“Adapted cold shower as a potential treatment for depression.”) and the potential for the treatment of depression. He found that regular cold exposure could have antidepressant effects by activating the sympathetic nervous system and increasing endorphin and noradrenaline levels in the blood. Participants who were regularly exposed to cold showers reported an improvement in their mood and general well-being.

There is also a relatively well-known scientific study about a woman who had suffered from severe depression and anxiety since her youth (“Open water swimming as a treatment for major depressive disorder.”). After the birth of her daughter, she insisted on medication-free treatment, whereupon cold water therapy in the form of ice swimming was introduced. The results were impressive: immediately after swimming in the cold water, the woman’s mood improved immediately and her symptoms of depression gradually decreased, so that the medication could be reduced and eventually discontinued completely. At the follow-up examination one year later, the woman was still medication-free.

5. fighting depression with ice baths?

It can be stated that ice bathing is an exciting and potentially effective method for alleviating depression. Since ice bathing can achieve a number of physiological effects, such as the release of various mood-enhancing neurotransmitters and an increase in mindfulness and control over one’s own body and mind, it is likely to have a positive effect on depression. Experience reports from ice bathers as well as scientific studies support this hypothesis, so that people affected by depression could try ice bathing as a supplement to other treatment methods. Ice bathing requires a healthy body so that the cold exposure can be practiced safely. After consulting your family doctor, you can venture into the icy water.