Are There Cold Plunge Mental Health Benefits? Research On Ice-Cold Water Immersion
Taking ice baths or plunging into the cold water of a lake or ocean is a practice that has gained popularity in recent years. Many athletes engage in cold plunges in an attempt to improve or maintain their sports performance, while non-athletes may engage in the practice for a host of purported mental and physical health benefits. Here, we'll examine claims of potential mental health benefits of cold water immersion using evidence from a 2025 review and meta-analysis on the topic.
What is a cold plunge?
Cold plunging is when a person immerses their body in cold water for a certain period with the aim of producing physical and/or mental health benefits. A person may cold plunge in a tank they’ve built or purchased, a cold-plunge pool at a spa or wellness center, or a cold lake or ocean. Some people may also engage in the practice by taking a cold shower or ice bath in their bathtub at home.
Why do people do cold water immersion (CWI)?
Cold plunging, also known as cold water immersion (CWI), is a trend that was popularized by athletes across many different sports, from basketball to swimming. Some athletes—including LeBron James, Naomi Osaka, and Michael Phelps—use it to reduce inflammation, improve blood flow, care for injuries, and promote faster muscle recovery. Today, however, cold water immersion has also gained popularity among non-athletes.
Anecdotally, people cite everything from improved immune function to decreased anxiety as benefits they’ve experienced from cold plunging. While there have previously been few studies on the topic to back up these claims, the body of research on CWI has recently grown.
New research on potential ice-cold plunge mental health benefits
In January 2025, a research team at the University of Southern Australia published a comprehensive systematic review and meta-analysis discussing the potential health benefits of CWI. The team analyzed data from 11 studies with 3,177 participants in total. They only looked at studies involving CWI that fit the following parameters:
- Water of 10 to 15 degrees Celsius
- Water that was at or above chest level
- Immersion that lasted at least 30 seconds
- Immersion that took the form of “cold showers, ice baths, and cold plunges”
Their findings on the potential effects of CWI on mental health—including stress, sleep, quality of life, and mood—are outlined below. Note that dipping or swimming in cold temperatures may not be safe for everyone. Consult your doctor before engaging in this type of activity, particularly if you have preexisting health conditions. Avoid cold-plunging alone or for longer than recommended for safety reasons.
Cold plunge mental health benefits for stress
Some people who regularly engage in CWI report that it reduces their stress levels. This may be because intentionally engaging in sudden immersion in cold water could be an experience of positive stress, activating the sympathetic nervous system. Regularly doing so might help the body become less activated when the stress response is activated elsewhere in life.
However, the findings on this particular topic were mixed. The researchers suggested that CWI could reduce stress levels, but only for about 12 hours after taking a cold plunge. For those who cold plunge every day, this could represent a significant benefit, but it may not be a strong enough finding for the practice to be widely recommended for stress relief.
Cold plunge mental health benefits for sleep
Many CWI adherents believe that cold-water plunges help them sleep better, which could improve or maintain mental health in turn. The researchers in this review examined evidence on this topic. They reported that studies on a cold plunge or cold bath for improving sleep quality were limited. Some findings they examined suggested that there could be a link between cold plunges and improved sleep quality, but so far, this takeaway was only suggested in studies on men.
Are there ice-cold water plunge benefits for mood and quality of life?
In addition to examining more specific benefits, the researchers also aimed to determine whether regular CWI could improve overall quality of life. According to their findings, “participants who took 20-, 60-, or 90-second cold showers reported slightly higher quality of life scores,” but they noted that these effects appeared to fade after a few months.
In terms of the power of a cold shower or plunge to boost mood, the researchers reported that they “found very little evidence to support these claims.” Anecdotal evidence for this effect could be a placebo or the result of the temporary adrenaline rush that people often experience when entering cold water. More research on the topic may be necessary.
Other ways to decrease stress
Some people may find that getting regular cold exposure through cold plunges helps them feel less stressed and lowers blood pressure. However, this is not the only approach that may help a person better manage their stress levels. Some other techniques that might help, according to research, include the following:
- Balanced eating habits: Nutrient-rich eating habits may equip your body and mind to better cope with stressors. Eating patterns high in omega-3s, in particular, may increase resilience to stress.
- Regular exercise: Research suggests that regular cardiovascular exercise may boost mood and reduce stress.
- Listening to music: According to research from 2018, listening to any type of music you enjoy may reduce biomarkers of the physiological response to stress.
- Engaging socially: Studies indicate that having strong social support may help individuals increase stress resilience.
Other ways to improve sleep
While cold water immersion could lead to improved sleep for some people, other strategies may also help you get better quality rest. For instance, practicing good sleep hygiene is considered key by most health professionals. Below are several examples of positive sleep hygiene practices:
- Wake up and go to sleep at roughly the same time each day
- Sleep in a cool, quiet, dark room, using an eye mask and/or earplugs if necessary
- Avoid screen use and stimulating activities a few hours before bedtime
- Create a calming wind-down routine to help you relax before bedtime
- Try not to eat too close to bedtime, especially large and/or spicy meals
- Avoid napping for long periods or late in the day
For some people, stress, anxiety, and other mental health challenges can contribute to sleep problems. Seeking professional support for mental health symptoms like these may improve sleep and other aspects of health.
Seeking mental health therapy to improve quality of life
The potential mental health benefits of taking regular cold plunges or ice baths, or engaging in cold water swimming, are not yet strongly supported by research, although some people may experience reduced stress, improved sleep, and improved quality of life as a result of CWI. Those who are looking to experience such benefits or address specific mental health challenges might also consider talk therapy.
A talk therapist is a mental health professional trained to offer emotional support and treatment for high stress levels, low self-esteem, symptoms of anxiety and depression, and many other mental health challenges. A robust body of research supports the effectiveness of talk therapy for treating various mental health symptoms and disorders.
Exploring online therapy
Many people prefer to engage in therapy online instead of in person, since you can attend virtual sessions with a licensed therapist from any location with an internet connection. With a platform like BetterHelp, you can be matched with a provider based on your answers to a brief questionnaire, which is often a simpler process than searching for the right therapist on your own. You can also switch providers at any time for no additional cost, which can make it easier to find the right fit.
A growing body of research supports the efficacy of online therapy. In a 2020 overview of systematic reviews and meta-analyses, researchers reported that online mental health interventions were effective and successfully reduced symptoms of mental health conditions like depression, anxiety, substance use disorder, and eating disorders.
Takeaway
Researchers at the University of Southern Australia recently released a systematic review and meta-analysis of studies on the potential mental health benefits of a regular ice bath or cold plunge. Their findings suggested that cold water immersion might reduce stress and improve sleep quality, but these benefits are thought to last for a limited time and/or may only affect some populations. More research may be needed on this topic. Other ways to reduce stress, improve sleep quality, and enhance mental health may include exercising regularly, eating nutrient-dense foods, practicing good sleep hygiene, and meeting with a mental health professional like a therapist. Online therapy may be a particularly convenient way to reap the benefits of mental health care.
Do cold plunges help with mental health?
According to a 2025 review of research on the topic, cold plunges may offer some minor benefits for mental health in some individuals, such as temporarily reducing stress and improving sleep. However, conclusive research on more robust or lasting benefits is not currently available.
Why do you feel so good after a cold plunge?
Some people report a boosted mood immediately after taking a cold plunge. Researchers suspect that this may be due to hormones like adrenaline and dopamine that can be released upon experiencing the cold-shock response.
What does a cold plunge do to your brain?
It’s thought that cold plunges, also called cold water immersion, cold water therapy, or cold therapy, can benefit mental health by increasing a neurotransmitter called norepinephrine, as well as boosting endorphins. Exposure to ice water may improve emotion regulation by increasing resilience to stress hormones. In addition, cold water exposure can slow the speed of electrical impulses as they move through nerves, which may reduce physical pain.
A 2021 study suggested that participants experienced a significant decrease in negative emotions, as well as a significant increase in positive emotions, after undergoing a cold plunge. In other words, cold plunges may improve mood and lead to a more positive emotional state. Still, it can be important to exercise caution before trying cold plunging for yourself. It’s recommended to consult your doctor to ensure cold water immersion is safe for you.
What are the negatives to cold plunges?
Some individuals may experience harmful outcomes after immersing their bodies in a water temperature of 60 degrees Fahrenheit or colder. Cold plunges can lead to the cold shock response, a physiological response in which blood pressure, heart rate, and breathing rapidly increase as blood vessels constrict and blood rushes to the core to protect a person’s vital organs. For those with high blood pressure or heart conditions, this may be dangerous. There is also a risk of hypothermia, which occurs when a person's body temperature drops below 95 degrees Fahrenheit, as well as damage to peripheral nerve endings.
Why is a cold plunge good for ADHD?
Anecdotal evidence suggests that cold plunging could be beneficial for those with attention-deficit/hyperactivity disorder (ADHD). Individuals with ADHD may experience improved focus, a sense of calmness, and enhanced stress regulation abilities after a cold plunge.
Does a cold plunge spike cortisol?
Research suggests that cold plunges modulate cortisol rather than spiking it. This modulation may enable people to better navigate stressful situations.
Why is cold plunge good for anxiety?
It’s thought that cold plunging initially activates the fight-or-flight response but leaves people feeling calmer and less anxious afterward. The release of endorphins that typically occurs during a cold plunge may be beneficial for those with anxiety.
Is cold water good for your mental health?
There’s currently limited research on the benefits of cold water immersion for mental health, but some studies suggest it can have positive effects. New research about the potential mental health benefits of heat therapy is also emerging. Talking to your doctor can give you more insight into whether cold water therapy and heat therapy are safe and healthy options for you.
What are the neurological benefits of cold water immersion?
Early research suggests that cold water immersion could slow the progression of neurodegenerative diseases. However, more evidence is needed to state this with certainty.
Is dunking your face in ice water good for your mental health?
Dunking your face in ice water may stimulate the vagus nerve, potentially leading to a more relaxed mental state. However, other practices that stimulate the vagus nerve, such as deep breathing, meditation, and yoga, can have the same benefits.
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