Cold water, calm mind.
Open water swimming has surged in popularity over the past few years, not only as a physical challenge but also as a means of improving mental health. As a therapist and keen open cold-water dipper, I’ve seen the transformative power of the water on well-being. Immersing oneself in cold water offers a unique blend of physical and psychological benefits, making it a valuable tool in managing mental health.
Every time I get waist deep in the water I am surprised by the intensity of the experience. Stepping into the cold water, my body goes into immediate shock. The icy grip of the water around my legs triggers a fight-or-flight response. My breathing quickens and becomes shallower, and for a few seconds, panic sets in. My mind screams at me to get out. But instead of succumbing to the anxiety, I remembered to breathe.
Slowly, deliberately, I begin to control my breath. Inhale deeply through my nose, exhale slowly through mouth as I step further into the water. Each new breath brings more clarity and calm. Over the following minutes, my body begins to acclimatize to the temperature and the cold doesn’t seem so severe anymore. My muscles relax and I can start swimming. That initial panic fades and is replaced by a sense of accomplishment and peace.
This simple experience mirrors many of the core principles I teach in therapy. Exposure to discomfort, whether physical or emotional, is manageable when we learn to control our reactions and bring our attention back to the breath. Cold water swimming, with its intensity and unpredictability, becomes a powerful metaphor for how we can cope with anxiety and stress.
How does this link to my mental health?
Cold water immersion has been shown to stimulate the release of endorphins, the body’s natural mood enhancers. This rush of feel-good chemicals can create an immediate sense of euphoria, helping to alleviate feelings of depression or anxiety. For those dealing with persistent stress, swimming in open water can serve as a reset button, breaking the cycle of negative thoughts and overwhelming emotions.
Moreover, the natural environment plays a role in enhancing mood. The combination of being outdoors, surrounded by water, and disconnected from the constant noise of modern life, provides a break for the brain. Research supports the idea that nature, especially water, has a calming effect on the mind, helping to reduce symptoms of mental health conditions like depression and anxiety.
Cold water swimming also helps build resilience. Like that initial shock of stepping into cold water, life often throws unexpected challenges our way. By learning to remain calm, breathe, and adjust to the discomfort, we train ourselves to handle difficult situations with more ease. This is particularly valuable for individuals with anxiety or panic disorders, as it provides a sense of control over your physical and mental responses.
Additionally, the focus required while swimming – staying aware of your body, your breathing, and your surroundings – naturally encourages mindfulness. This state of present-moment awareness is something I often recommend in therapy, as it helps to anchor individuals in the here and now, reducing rumination and worry about the future.
Although not a replacement for therapy; cold water swimming is more than just a physical workout; it’s a therapeutic experience that can profoundly impact mental health. Whether it’s the natural release of endorphins, the opportunity to practice mindfulness, or the sense of accomplishment that comes with overcoming the cold, a dip can offer a powerful way to improve well-being. For anyone seeking a new tool for managing anxiety, depression, or stress, stepping into cold water could be the refreshing challenge you need.
Just remember, the shock of the cold is temporary – and learning to breathe through it can help you to cope.