Published May 2026 | Source: PLOS One; Frontiers in Psychiatry; International Journal of Wellbeing
Anxious Times
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Key Finding: Multiple 2025 reviews confirm that cold water exposure reduces cortisol reactivity, activates the vagus nerve, and improves self-reported anxiety and mood — with physiological effects that closely mirror those of established mental health treatments.
Ice baths were once the domain of elite athletes. Now they’re in mainstream wellness culture — and the science is starting to catch up with the hype, at least when it comes to anxiety.
A 2025 systematic review and meta-analysis published in PLOS One examined cold water immersion across multiple studies and found significant improvements in stress and mood. Notably, the physiological changes observed in regular cold water users — including reduced cortisol reactivity and anti-inflammatory effects — closely mirror those seen in people responding to antidepressant therapy and psychotherapy. A separate 2025 scoping review in the International Journal of Wellbeing found consistent qualitative benefits including reduced anxiety, improved mood, and greater emotional resilience.
How cold water affects the anxious nervous system
The primary mechanism appears to be vagal activation. Cold water on the face and body stimulates the vagus nerve — the long nerve that runs from your brain to your gut and controls your parasympathetic response. This helps shift your body out of the sympathetic fight-or-flight state that drives anxiety. Cold exposure also triggers norepinephrine release in the brain, which may explain the mental clarity and mood lift many people report after cold exposure.
You don’t need an ice bath
Cold showers, cold face immersion, and cold water swimming have all shown anxiety-reducing effects. We compare the two most popular options in detail in ice baths vs cold showers for anxiety. in the literature. Even ending your shower with 30 to 60 seconds of cold water appears to activate the same mechanisms. The initial cold shock response — that gasping feeling — is itself a form of controlled stress exposure that, over time, may help your nervous system become less reactive to everyday stressors.
What this means for you
Cold water therapy is one of the most accessible natural anxiety interventions available. Start small, be consistent, and note that it is not recommended for people with heart conditions or Raynaud’s disease. If you’re looking for other drug-free options, our guide to wearable anxiety devices covers more tools worth exploring without first consulting a doctor.
Sources: Cain et al. PLOS One, January 2025. Schepanski et al. Frontiers in Psychiatry, May 2025. Ono et al. International Journal of Wellbeing, 2025.
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