Does Cold Plunging Help Against Depression?

Depression is not just a phase of sadness or dejection that can be smiled away or pass by itself. It is a complex and serious illness that can severely affect the lives of those affected. And it is more common than many think.

According to the German Depression Aid and Suicide Prevention Foundation, around 5 million people between the ages of 18 and 79 in Germany suffer from a unipolar or persistent depressive disorder, which accounts for around 8% of the total population in this age range. If children, adolescents, and seniors over 80 are included, the figure rises even higher. Overall, one in five to six adults will experience depression at some point in life. Women are diagnosed about twice as often as men.

Medication and psychotherapy remain central treatments, but alternative and complementary methods are also being explored. One of these is cold therapy—in particular, cold water swimming or cold plunging. Many people report feeling happier and more motivated after exposure to icy water. But can a cold plunge really help with depression? Let’s look closer at the science and mechanisms behind it.

1. How Does Depression Manifest?

Depression is not an illness with a uniform clinical picture; the symptoms can be varied and very individual. Common symptoms include:

• Persistent sadness: Those affected feel a deep sense of sadness that can last for weeks, months or even years.
• Feeling of worthlessness and self-doubt: those affected often 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: 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.

A specialist in psychiatry, psychosomatic medicine, or psychotherapy should always be the first point of contact for diagnosis and treatment

2 Why Does Depression Occur?

Like its symptoms, the causes of depression are complex and multifaceted. They often involve a combination of genetic, biological, psychological, and environmental factors.

2.1 Possible causes of depression

• 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.
• 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 Beyond the Illness: Seeing the Person

Every individual with depression has their own story. Their struggles are real, and compassion and understanding are vital. Alongside professional treatment, supportive words, listening, and alternative approaches such as cold exposure therapy can help reduce symptoms and improve quality of life.

3. Can Cold Plunging Help With Depression?

While often praised for physical benefits like boosting circulation and reducing inflammation, cold plunging also appears to have powerful effects on mental health. Many cold plungers 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 cold water plunges water does to our psyche.

3.1 Endorphin Release

When our body is exposed to an extreme cold stimulus such as cold plunges, it reacts with stress and tries to cope with it immediately. As a result, our body releases a flood of endorphins in the cold plunge. 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 Increased Noradrenaline and Dopamine

Cold plunging increases raises levels of noradrenaline and dopamine in the brain. Noradrenaline is a neurotransmitter that increases alertness and attention and helps regulate our mood. Dopamine, on the other hand, is the “reward” neurotransmitter linked to motivation and pleasure. This boost in brain chemistry can support better mood and higher energy.

3.3 Positive Effect on Neuroplasticity

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. Depression has been linked to reduced neurogenesis in the hippocampus (an area tied to mood and memory). By encouraging neuroplasticity, cold plunging could support long-term improvements in brain function.

3.4 Stress Reduction and Resilience

Repeated exposure to cold acts like a controlled stressor. Over time, the body learns 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 can strengthen the body’s own defenses. For depression linked to chronic stress, this resilience training can be especially beneficial.

3.5 Mindfulness and Mental Strength

Ice-cold water immersion 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 cold plunging 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 Interaction

Many people prefer cold water swimming in groups, which fosters community, connection, and belonging. Since isolation and loneliness are common companions of depression, social connections are especially important. By participating in a group and sharing experiences, people with depression can find emotional support and understanding, which can help improve their mental health.

4. What Does Science Say About Cold Plunging?

Research into cold exposure and depression is still developing, but findings are promising results.

• Cold showers for depression – 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.
• Case study on cold water swimming – A widely reported case documented 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 remained medication-free.

While these results are not conclusive, they suggest cold water therapy could be a useful complementary tool.

5. Fighting Depression With Cold Water

Cold water swimming cannot replace professional medical treatment, but it can be a powerful supplement. Since cold plunging boosting can help in boosting mood-enhancing neurotransmitters, fostering resilience, and promoting social connection, itmay help people with depression feel better and more in control.

Reports from cold plungers as well as scientific studies support this hypothesis. If you are considering trying cold plunging for mental health support, always consult your doctor first, especially if you have underlying medical conditions. Enter the icy water safely, preferably with others, and see if the practice supports your journey toward better well-being.