Does Cold Plunge help against depression?

Depression is by no means simply phases of sadness or depression that can be smiled away or pass by themselves. Rather, depression are complex and serious illnesses that can severely affect the lives of those affected. And they often occur: According to the German Depression Aid and Suicide Prevention Foundation, depression are among the most common and unfortunately also most underestimated diseases. In Germany alone, approx. 5 million people between the ages of 18 and 79 have an unipolar or persistent depressive disorder, which is about 8% of the total population in this age range. If you take into account children and adolescents and over 80 years old seniors, the number increases again significantly. Basically, it can be stated that approximately one 5 or 6th adults in his life is once affected by depression. Depression is diagnosed twice as often as in men.

In addition to medicinal therapies, many other treatment methods are offered to those affected, which can alleviate the symptoms of depression. In this context, cold therapies are increasingly brought into play - by walking into the icy water, people with depression should feel happier and more motivated. With this topic we have dealt more closely and summarized whether and why and why cold can sell depressive moods.

1. How do depression express themselves?

Depression is not a disease with a uniform clinical picture, but the symptoms can be varied and very individual. A specialist in psychosomatic medicine and psychotherapy or a psychotherapist should be the first point of contact 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 feeling 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 a strong doubt and feel guilt or worthless.

Loss of interests : Things and employment that the affected people earlier gradually lose their charm. Those affected are no longer interested in hobbies or social activities and start neglecting them.

Concentration problems : People who have depression can have difficulty concentrating. It can happen that it is difficult for them to make decisions or to remember things.

Fatigue and exhaustion : Depression can occur in constant tiredness. Those affected feel exhausted, even if they get enough sleep.

Sleep problems : In addition to constant exhaustion, those affected by depression may have difficulties sleeping in or sleeping. You can also feel an increased need for sleep.

Changes in the appetite : In the case of depression, eating habits can change, which results in weight loss or weight gain.

Unclear physical symptoms : In depression, it can also happen that those affected find unclear physical symptoms such as headaches or back pain, which cannot be attributed to any medical cause.

2. Why are depression?

2.1 Possible causes of depression

As well as the symptoms, the causes of depression are also diverse and not infrequently a combination of genetic, biological, environmental -related and psychological factors. Here, too, a specialized specialist should get to the bottom of the cause. Some possible causes of depression are:

Genetic predisposition : Depression sometimes occurs increasingly in families. This indicates that there could be a genetic predisposition, because the hereditaryness of depression is broad. If a parent or siblings suffer from depression, depending on the study, one has an increased risk of illness up to three to five times compared to the general population,

Biochemical factors : Even a changed biochemistry can be the cause of depression. Changes in the central nervous system, for example for 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 birth and in menopause, people make hormonal changes. These changes to the hormone balance can trigger depression. Even with an underactive thyroid, those affected complain about 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 changes in life, such as the loss of workplace, lead to depression. Persistent stress can also cause depression. Since social interactions play an important role in mental health, loneliness and lack of social support represent 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. That is why chronic diseases such as heart disease increase the risk of developing depression.

2.2 See people behind the disease

It is important to note that depression does not simply represent a number of symptoms or mental illness. They affect real people with individual stories and different experiences. Anyone who suffers from depression has their own way to experience the world. Some days can be bearable, while other days can hardly be survived.

And that is exactly why it is so essential to see the people behind this disease. A loving word, a helping hand or just listening to problems and fears can make a big difference. Because people who suffer from depression need understanding and compassion. Your fights are real and your pain can sit deep. For people who suffer from depression, there is a variety of professional help in the form of different therapies, medication, but also alternative approaches such as Cold Plunge . These can help those affected to alleviate their symptoms and lead a more fulfilling life.

3. Can Cold Plunge relieve depression?

Cold Plunge , also known as cold exposure and cold water therapy, has gained popularity in recent years. While the advantages of physical health (e.g. improved blood circulation, reduction in pain and inflammation, increase in immune defense) are often the focus, it is often forgotten that Cold Plunge can also have a positive effect on the psyche. Many cold plunger report positive effects on their mood and general well -being. But how can these effects be explained and can depressive people also benefit from this? We take a closer look at what ice water does with our psyche.

3.1 Endorphins are released

If our body is exposed to an extreme cold heat like Cold Plunge , it reacts with stress and tries to cope with it immediately. As a result, our body releases a flood of endorphins in the ice pool. Endorphins are neurotransmitters that act as natural pain relievers and also atmospheric. They create a feeling of well -being and euphoria, also known as "Runner's High". This positive mood thrust can be helpful for people with depression because it can sell a depressive mood.

3.2 More noradrenaline and dopamine

Cold Plunge increases the concentration of noradrenaline and dopamine in the brain. Noradrenaline is a neurotransmitter that increases vigilance and attention and plays an important role in regulating our mood. Dopamin, in turn, is known as a so-called reward neurotransmitter, because it is crucial for motivation and joy. Due to walking into the ice -cold water, the production of these two neurotransmitters increases, which usually leads to a better mood and increased energy. People with depression can benefit from this because Cold Plunge can at best help them to help more motivation and inner strength.

3.3 Positive effect on neuroplasticity

Cold Plunge also seems to play a central role in the neuroplasticity of the brain. Neuroplasticity describes the brain's ability to change itself and to form new neuronal connections. Studies have shown that regular cold exposure can promote so -called neurogenesis, the formation of new nerve cells. With regard to depression, this aspect appears interesting, since depression is partially associated with a reduced neurogenesis in the hippocampus - an area of ​​the brain associated with emotions and memory. Due to its positive effect on neuroplasticity Cold Plunge could potentially help with the treatment of depression.

3.4 Stress reduction and increase in resilience

As described above Cold Plunge causes stress for our body. With repeated cold exposure, however, the body learns to master stress more efficiently over time. A so -called hormetic effect can be spoken: The principle behind it is that low doses of harmful substances such as stress can strengthen the body's immune system. For people with depression whose illness is due to chronic stress, among other things, Cold Plunge could play a supportive role. A strong and resistant body can better deal with the daily challenges and thus improve general well -being.

3.5 Mindfulness with control over body and mind

The walk into the ice -cold water requires a lot of mindfulness and mental strength. Consciously exposing yourself to the extreme cold and staying calm, the concentration and the ability to stay at the moment promote. Regular Cold Plunge can help people to calm their thoughts and also detach themselves from negative spirals. Having your own mind and body under control can significantly strengthen self -confidence.

3.6 Social interactions through Cold Plunge

Cold Plunge can also support social behavior. Some people prefer Cold Plunge because this can convey 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 what can contribute to improving their mental health.

4. Science about Cold Plunge and depression

Some scientific studies have provided Cold Plunge Dr. Nikolai Shevchuk, for example, examined the effect of cold exposure through cold showering ("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 the endorphin and noradrenal level in the blood. Participants who were regularly exposed to cold showers reported on improving their mood and their general well -being.

scientific study of a woman who suffered from severe depression and anxiety ("Open Water Swimming as a Treatment for Major Disorder since her youth has been relatively known After the birth of her daughter, she insisted on medication -free treatment, whereupon cold water therapy was initiated in the context of ice swimming. The result was impressive: Immediately after swimming in the cold water, the mood of the woman immediately improved and her depression symptoms gradually decreased so that the medication could be reduced and finally completely discontinued. The woman was still free of medication during the follow -up examination a year later.

5. Fighting depression with Cold Plunge ?

It can be stated that Cold Plunge represents an exciting and potentially effective method for relieving depression. Since a majority of physiological effects such as the release of various mood -enhancing neurotransmitters as well as the increase in mindfulness and control over your own body and mind can be achieved through Cold Plunge , a positive effect in depression should be possible. Experience reports from cold plunger N and scientific studies underline this hypothesis, so that people who are affected by depression could try out Cold Plunge as a supplement to other treatment methods. Cold Plunge requires a healthy body so that cold exposure can be practiced safely. After consultation with the family doctor, walking into the icy water can be dared.