Are Cold Showers Good for Mental Health?

Who in their right mind takes a cold shower? A sucker for self-punishment, maybe. Now, research suggests there’s a mental health case to be made for bathing in cold water. What exactly are these benefits, and are they worth the discomfort of standing under a torrent of ice-cold water or shivering in the bathtub?

Health Benefits of Hot vs. Cold Water Immersion

Much of the evidence in favor of taking cold showers comes from research in the last decade. Some studies have explored what happens to the body during full or partial immersion in cold water; other studies have investigated the same thing but in hot water. There were reportedly beneficial results in both cases. An article in Medical News Today summarized some of those findings:

• Hot water led to improvements in sleep, muscle and joint health, and cardiovascular health.
• Cold water, on the other hand, had different positive effects, including reductions in pain, muscle spasms, and inflammation; better circulation; and faster metabolism.

The Mental Health Benefits of Hot Water vs. Cold Water

Both hot and cold water may also affect brain health in different but potentially promising ways.

A small study in 2018 found that a 20-minute warm bath at a temperature of 95 degrees significantly increased BDNF levels. The protein BDNF (“brain-derived neurotrophic factor”) is key to cognitive function, especially learning and memory, and is responsible for the maintenance, preservation, and growth of nerve cells. Another observation was a decrease in the stress hormone cortisol.

When test subjects were submerged in 57-degree water for one hour, they experienced different positive effects:

More Dopamine and Norepinephrine – The researchers observed an increase in these neurochemicals, low levels of which are associated with disorders like anxiety, depression, and attention deficit hyperactivity disorder (ADHD). (Low dopamine and norepinephrine are associated with a variety of symptoms that may signal a mental health condition, from sleep and memory problems to headaches to psychosis.)

Less Cortisol – Levels of the “stress hormone” went down. Why is that a good thing for mental health? Cortisol signals the harmful presence of stress, both acute and chronic. Cortisol also negatively impacts mood, sleep, and energy levels and is a major biomarker of mental health issues. In fact, a 2021 study found a direct link between cortisol and the severity of mental health issues: the higher the cortisol, the more severe the disorder.

Better Mood – A January 2023 article in UCLA Health described some of these findings. People who took cold showers daily over several months reported less symptoms of depression, a 2008 study found. Later, in a 2014 examination of hydrotherapy and its effects, study participants reported less anxiety and a boost in mood.

Hydrotherapy as Mental Health Treatment?

Are these potential mental health benefits enough of an incentive to start bathing in cold water, despite the discomfort? Maybe. The answer may depend on one’s expectations. If you’re in need of a mild mood lift, it’s possible that a cold shower may do the job. If anxiety, depression, or other mental health symptoms are greatly interfering with your daily life, consult a doctor immediately.