How I Healed My Anxiety Without Drugs
Danielle Terry |
Anxiety Treatment Without Medication: 7 Holistic Ways to Cope
Keep Your Blood Sugar in Check. Avoid Stimulants.
Tracy French | Answered June 16, 2020
A big event or a buildup of smaller stressful life situations may trigger excessive anxiety for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are.
Cold Water As Anxiety Treatment
While more research is needed to prove that cold water is an effective anxiety treatment, there already are a lot of positive signs coming from scientific studies. Anxiety often comes with an increased heart rate and high blood pressure. Exposure to cold water lowers the heart rate, which makes you feel calmer and thus less anxious. Within science, there is a commonly held belief that regular exposure to cold water, such as taking a cold shower every day, boosts the immune system. It is not that anxiety is caused by a lower immune function per se, but it is linked to increased inflammation, which could lead to more frequent illnesses and overtiredness. So, anxiety relief definitely can be the result of exposure to cold water.
Why Do I Feel So Good After A Shower
The heat warms up your muscles and makes you more pliable, says dermatologist Anthony Rossi. Your muscles are relaxed, and youre not as tense. Thats because hot water widens your blood vessels and increases blood flow, which helps transport soreness-inducing lactic acid away from tired muscles.
Recommended Reading: Who Can Write Prescriptions For Anxiety
So Did Cold Showers Have A Positive Impact Or Not
Taking a step back from the data, I think the biggest impact that cold showers had was that they made me feel less tired and more focused and alert. Something I dont very often feel as a result of Anxiety, Depression, and Insomnia.
Essentially, I was able to concentrate better on my work and this had a positive knock-on effect on everything else. More focus gave me a better sense of control over my work and being more alert during conversations made them less overwhelming.
Because the symptoms of my anxiety were reduced, I was less likely to have nervous energy or spiral into catastrophic thoughts. This also made me less irritable.
Something else thats harder to see in this data is that the average time I would go to bed was more likely to be 10pm than 12pm. Whilst I still woke through the night and tended to wake up earlier than my alarm, I didnt struggle to fall asleep as much as usual. This is presumably why I reported less insomnia despite my sleep quality and quantity remaining the same.
How Long Do Anxiety Attacks Last
Elsie Roberson | Answered February 20, 2020
Anxiety attacks typically last no more than 30 minutes, with the symptoms reaching their most intense at about halfway through the attack. Anxiety can build up for hours or even days before the actual attack so it is important to take note of factors that contribute to anxiety to effectively prevent or treat them.Nov 4, 2020
You May Like: How To Deal With Flight Anxiety
How Cold Water Immersion Can Improve Mental Health
As the new year approaches, some brave souls will be participating in the annual polar bear swim on January 1st. While many consider this a one-off thrill, an increasing number of cold-water worshippers continue this habit throughout the year, motivated by both physical and mental health benefits. Diving into fresh water is one of those experiences that sure feels invigorating, but recent research is backing up this boost in mood.
Recommended Reading: Can Anxiety Be A Symptom Of Depression
The Research Behind Cold Water Immersion
Studies have looked at the benefits of cold-water immersion on mental health. While researchers are quick to clarify that the scientific evidence is still limited, there are countless anecdotal accounts of cold-water immersion improving symptoms of anxiety, depression, and post-traumatic stress disorder.
In the UK, there is a club of cold-water swimmers who plunge year-round. On the West Coast of BC, there are a group of people who, for varying health reasons, submit themselves to a weekly cold swim and hold this ritual accountable for improvements in mood and overall health.
Hydrotherapy, the practice of applying or bathing in water of varying temperatures for therapeutic purposes, is not a new phenomenon. Use of hydrotherapy dates back to Hippocrates who believed cold water to be a treatment for lassitude.
Thomas Jefferson credited his morning cold water foot bath with maintaining his good health. And in the 19th and early 20th century, the water cure was extolled by Sebastian Kneipp, a German forefather of natural medicine and fierce advocate of the benefits of hydrotherapy.
Now, modern, guru-type figures like the Iceman, Wim Hof are vocal proponents of cold-water immersion in conjunction with mindfulness and breathing techniques to regulate the nervous system.
But does it work? And if so, how does it work?
You May Like: Does Vitamin D Help With Anxiety
Can Cold Water Immersion Be Harmful
Yes. Researchers know more about the dangers of cold water than its potential therapeutic effects. One of the most obvious ones is hypothermia, which usually sets in after about 30 minutes in adults. But cold water presents significant risks long before that.
The initial shock of being plunged into icy water can cause arrhythmias and heart attacks. The risk of arrhythmias is increased when people put their faces underwater while experiencing this initial cold shock. The combination activates opposing branches of the nervous system, which send conflicting signals to the heart. Cold shock also triggers the gasp reflex, followed by hyperventilation. If your airway is underwater, this can lead to drowning. Adding to the risk of drowning is the fact that swimming in frigid water quickly leads to exhaustion.
Most experts recommend checking in with your doctor before taking a cold plunge. People planning to swim outdoors should also consider joining a group, make sure they know about local water hazards, avoid diving in head first and ensure they have a way to get out of the water before they get in.
How Does It Work
We dont know exactly how cold showers relax the body. Theoretically, it can cause a rebound effect in the nervous system. It initially drives a sympathetic response, and a subsequent parasympathetic rebound into a relaxed state.
This works in a manner similar to how an intense workout can lead to a relaxed state after it is completed.
The Mammalian Diving Reflex may also be at work, which results in a lower heart rate when our face is submerged in water. Here is an example of this in action.
Some studies have shown a similar response with both breathing and without . So let that cold shower hit your face as well!
Read Also: What Doctor Prescribes Anxiety Medicine
Cold Showers Can Even Help With Opioid Addiction
Hydrotherapy has been prescribed as a part of addiction treatment since the 1930s and there are several reasons for that. Coldwater increases the levels of beta-endorphin, the hormone that binds to the opioid receptors of the brain, the same receptors that are affected by opioid drugs. Thus, even the heroin addiction symptoms and the withdrawals can be eased by the cold shower.
How Is Anxiety Treated
Your treatment options will depend on how your anxiety symptoms affect your daily life. The two primary forms of treatment usually involve psychotherapy and medications. Most of the time, many people often pursue a treatment plan that combines the two.
The most common treatment of psychotherapy is cognitive behavioral therapy . CBT focuses on teaching you various skills to help you manage and get a hold of your anxiety. You learn how to recognize any negative thought patterns or behaviors and restructure them.
As for medications, you and your doctor should discuss the benefits, possible side effects, and risks. Also, it can take a couple of weeks for the medicine to take effect. Several types of medications your doctor will recommend may include:
- Antidepressants
- Benzodiazepines
Read Also: Is Prozac Good For Anxiety
How Do You Know If You Have Anxiety Attacks
When Im having an anxiety attack, all of a sudden I feel like Im going crazy. I feel like Im losing control and the feeling of panic starts to surge through my body. Then I start to feel like Im going to pass out and the hot flashes and chills start to come on. Sometimes I cant breathe and the hyperventilation feels really bad. The shaking and trembling can be really bad too. Its really scary and I never know when its going to happen again.
Massive Results After Only 14 Days
Firstly, lets make it clear that Im a shower in the evening type of person.
I never have the energy nor motivation to shower in the morning. However, the evening is also when I typically feel the most anxious, so showering is often something I dont really want to do.
You May Like: How Do Beta Blockers Help Anxiety
Does Showers Help Depression
In fact, bathing has been linked to improved mental health. This is because taking a warm shower can reduce symptoms of depression and anxiety. The bodys reaction to being warm naturally relaxes your muscles and thoughts. Because of this mechanism, the risk of depressive symptoms is lower following a shower.
Does Water Help Anxiety
Water has been shown to have natural calming properties, likely as a result of addressing dehydrations effects on the body and brain. Drinking enough water is an important step in managing your anxiety. Even if youre not experiencing anxiety, drinking sufficient water can create feelings of relaxation.
Dehydration has been linked to anxiety in a number of ways. First, dehydration can cause the body to release adrenaline, which can increase anxiety. Second, dehydration can impair cognitive function, leading to problems with focus and memory. Third, dehydration can lead to feelings of fatigue and malaise, which can increase anxiety. Fourth, dehydration can lead to a decrease in serotonin levels, which can increase anxiety.
Drinking enough water is one of the most important steps you can take for managing your anxiety. Not only will drinking water help to address dehydrations effects on the body, but it will also help to improve cognitive function, increase focus and memory, and increase serotonin levels.
You May Like: How Long Do Anxiety Attacks Last
Can Cold Showers Help With Anxiety
Last Updated on July 29, 2022 by admin
If you have anxiety, then you know the importance of self-care to soothe your frayed, worried nerves. The last thing you would think to do is take a cold shower, as that sounds very uncomfortable. Yet cold shower therapy as a recommended modality for anxiety dates back to Ayurvedic times well over 5,000 years ago. Can a cold shower really help with your anxiety?
Cold showers used as hydrotherapy could alleviate anxiety, reducing heart rate and lessening depression according to the results of many studies. The cold temperatures can even increase your endorphins for a natural mood boost!
If youre an anxiety sufferer looking for a holistic means of treatment that might help with your symptoms, we recommend you keep reading. Ahead, well share some studies that reveal how a cold shower could relieve anxiety.
Does Washing Your Hair With Hot Water Make It Fall Out
4 Disastrous Things That Happen When You Wash Your Hair With:Shampooing with hot water can increase hair fall Using hot water on your hair regularly can make it brittle and porous, leading to increased breakage and hair loss. Moreover, hot water opens up skin pores that can make your hair roots weaker, further aggravating hair fall.
Recommended Reading: Can Anxiety Lead To Depression
How Can I Calm My Anxiety Fast
Wanda Wright | Answered July 3, 2020
How to calm down quickly
Breathe. One of the best things you can do when you start to feel that familiar panicky feeling is to breathe. Name what youre feeling. Try the 5-4-3-2-1 coping technique. Try the File It mind exercise. Take a cold shower Jun 22, 2021
How Do You Manage Stress
Sometimes, therapy doesnt cut it and other measures need to be taken to reduce anxiety and stress. In order to reduce stress, though, you must first identify the stressors in your life. Once you identify these stressors, you can use different strategies to return your body to a relaxed state. One effective way to manage stress is through a combination of breathing techniques and immersion into cold water.
You May Like: How To Relieve Pms Anxiety
Also Check: Can Low Blood Sugar Cause Anxiety
Why Is Anxiety Worse Tired
When people are sleep deprived, their brains become more anxious.The Anxiety and Depression Association of America xplains that anxiety is worsened by tiredness because when we are tired, our brains are more likely to activate the amygdala and insular cortex. These regions are associated with emotional processing, and when they are activated in this way, they create a pattern that mimics the abnormal neural activity seen in anxiety disorders. This means that people who are sleep deprived are more likely to experience anxiety symptoms, even if they dont have a disorder.
Theyll Improve Your Skin & Hair
If you are not motivated by feeling better, then be motivated by looking better.
One of the best ways to improve your skin is by taking cold showers. Plus its free!
According to certified Dermatologist Jessica Krant, ice-cold water can help our skin by preventing it from losing too many natural oils. And your hair gets the same benefit.
Along with that, one of the benefits of cold showers is how they will help your hair appear shiny, strong & healthy by keeping the follicles flat and increasing their grip on the scalp. This is great news for any of you guys who are scared of losing your hair!
Additional Resources:
Read Also: Who Can Diagnose You With Anxiety
Why Do People Think Cold Water Is Key
There are several reasons to think that cold water might provide mental health benefits. Immersing yourself in icy water triggers the release of stress hormones, such as noradrenaline and cortisol. This is likely why people say that a dip in cold water wakes them up, Dr. Tipton said.
Some studies have also reported increases in brain chemicals that regulate mood, such as dopamine, following a cold soak, which may explain the post-swim high people feel. In addition, putting your face in cold water can activate the parasympathetic branch of the nervous system, which prompts the body to relax after a stressful event. This may help people feel calm and tamp down inflammation. Several conditions, including depression, are tied to chronic inflammation, said Mark Harper, an anesthesiology consultant at Royal Sussex County Hospital, who is studying cold water swimming as a treatment for depression.
Some researchers also hypothesize that adapting to the shock of cold water may improve a persons ability to cope with other stresses. A small 2010 study showed that people who were habituated to cold water had a reduced stress response when they were subjected to another strain in this case, working out in a low oxygen environment. But enduring hypoxic exercise is not the same as enduring psychological stresses, however, and more work is needed.
Mits: Three Most Important Tasks That Need To Get Done
Even a basic plan of attack for your day can drastically reduce your anxiety by decreasing the cognitive load that comes with increased decision making. Each morning we wake up with a finite amount of brain power and every decision we make detracts from it. By having a basic structure that decreases the number of decisions you have to make about what you are going to do next, you will be able to take control of your day and calm your restless mind.
Every morning, I write down the 35 things that are making me the most anxious or stressed out. They tend to be things that I have pushed off for days on end. And more often than not, they are the most difficult or uncomfortable tasks that I need to do in order to move forward.
Once I have written out the 35 MOST important tasks and no more I ask myself the follow questions to help me prioritize which to focus on first:
Don’t Miss: Does Anxiety Cause Anger Issues
Cold Therapy As An Effective Treatment For Headaches
Cold therapy treatment helps improve the symptoms related to mood disorders, including headaches.
Furthermore, migraines are often the result of stressful situations or anxiety. Headaches commonly accompany low mood because of how the body responds to certain elements or stimulants.
Research has found that cold therapy was used to treat migraine headaches as early as 150 years ago. Self-documented notes and manuscripts by James Arnott also show cold water therapys efficacy in reducing debilitating headaches.
Are you ready to enjoy the benefits of a cold plunge? Order your Ice Barrel today and experience the benefits for yourself in the comfort of your home.
The Invitation to Adventure