Key Takeaways
- Cold showers can help improve mood and mental clarity.
- Taking cold showers over time may help regulate stress and anxiety, but more research is needed to understand the benefits.
- Starting with 30 seconds of cold water at the end of a warm shower and slowly increasing over time can help you build a safe cold shower routine.
I’m no stranger to cold showers. Long before they were trending on TikTok as the ultimate wellness hack, I dabbled in the occasional post-workout rinse or cold-water blast to wake myself up or cool down after a sauna session. I liked the feeling—invigorating, bracing, like an espresso shot straight to the soul.
But taking cold showers every day felt like a different kind of challenge. A masochistic one, maybe.
Still, I was curious. I’ve heard cold exposure can help boost mood, sharpen focus, and even ease symptoms of anxiety. As someone who tends to get foggy-headed by 2 p.m. and regularly rides the rollercoaster of mood dips and bursts of melancholy, I wondered if a week of cold showers could shake things up.
So I tried it. One cold shower, every day, for a full week.
What’s the Deal With Cold Showers?
A “cold shower” isn’t a precise science, but most experts define it as anything below 60°F (about 15°C). If you hop in and gasp, you’re probably doing it right.
On social media, cold showers have become the darling of the self-optimization crowd. The Wim Hof Method (named after the Dutch “Iceman” who champions cold exposure and breathwork) helped popularize the idea that cold water can supercharge your mind and body. TikTok is filled with creators plunging into icy tubs and claiming everything from increased productivity to emotional rebirth.
What Does the Research Say?
Research suggests a single cold exposure experience may improve mood. An older 2008 study found that cold showers could be a promising treatment for depression.
“I’ve seen a growing body of evidence (and patient experience) suggesting that cold water exposure can have measurable benefits on mood, mental clarity, and overall wellbeing,” says Dr. Pamela Walters, consultant psychiatrist and medical director at Eulas Clinics. “Although cold therapy is not a standalone treatment, for some, it can become a really helpful part of a broader mental wellbeing strategy.”
Ashwini Nadkarni, MD, Assistant Professor of Psychiatry at Harvard Medical School, says that research shows cold showers once or twice a day, for anywhere between a few weeks to several months, can have mental health benefits.
In other words, cold showers aren’t just a shock to the system—they’re a neurological jolt that may support mental clarity and emotional balance.
Cold showers can be an accessible way to regain control over stress responses. You don’t need a fancy ice bath to reap the benefits.
My Week of Cold Showers: A Day-by-Day Breakdown
Day 1: The Shock
It was a warm-ish morning, so I decided to go all in and end my usual “everything shower” with a 30-second blast of cold.
And… wow. I didn’t realize that 30 seconds could last so long.
My breath hitched, my brain screamed, and I regretted every life choice that led me to this moment.
And yet, once it was over? I felt pretty good. Awake, sharp, and surprisingly ready to take on the day.
Days 2–3: The Adaptation
On day two, I was dreading my shower—but I was also kind of proud of myself. I stuck with the 30-second cold finish, and afterward I felt a jolt of clarity, like wiping a fogged mirror clean.
Dr. Walters recommends starting just like this—short bursts of cold water, increasing over time. “Start with about 30 seconds at the end of your normal warm shower, and gradually increase the duration over weeks,” she says. “Listen to your body and avoid extremes to ensure safety.”
Day three had a hiccup: I forgot the cold blast and got into my pajamas before realizing my mistake. So yes, I got back into the shower to do it properly. And let me tell you—getting undressed again made it way worse.
Moral of the story? Build it into your shower routine, or suffer the chilly consequences.
Days 4–5: The Mental Shift
Day four was a rough one. I woke up feeling emotionally off—low, grey, blah. It was one of those days where I couldn’t motivate myself to do anything. I slogged through work and felt ugh the entire time.
When I realized it was shower time, I groaned. But when the cold water hit? My brain flipped into survival mode. For those 30 seconds, I wasn’t sad or overwhelmed—I was just cold.
This snapped me out of my bad mood. Which is surprising, considering how much I hate the cold.
Dr. Nadkarni notes that this kind of grounding response is part of the psychological appeal of cold showers. “People often report benefits from moving outside of their comfort zone or experiencing a mechanism for grounding,” she explains. “There’s some evidence that cold showers may support mood regulation, even though high-quality studies are limited.”
I didn’t notice any changes to my sleep (I’m a lifelong insomniac, so I was hoping for a miracle), but I did notice improved focus.
Days 6–7: The Breakthrough
By day six, I felt… dare I say it… good? I wasn’t dreading the cold anymore. In fact, I kind of looked forward to it. It felt like a tiny triumph to start the day. Like, look at me doing hard things! Look at me surviving!
It seemed to reduce my stress levels. Interestingly, I found a study that found cold exposure could reduce perceived stress, especially when paired with breathing techniques.
Day seven, however, humbled me. It was the first truly cold day of the season, and I did not want to turn off the hot water. I did it gradually, and I didn’t quite hit the same level of cold or last the full 30 seconds.
But I still gave myself credit. And once again, I felt more alert and ready to work.
What Are the Mental Health Benefits?
Dr. Nadkarn says cold showers can “produce enhanced alertness, focus, and even a sense of inspiration.” She points to an older study on winter swimming, which found that regularly swimming in winter seemed to improve energy, address fatigue, and boost mood.
This is partly because of our vagal system, Walters and Nadkami say. “Activating the sympathetic nervous system initiates a fight-or-flight response. This quickly increases alertness and mental clarity,” Walter says.
Then, the shock of cold water means you release endorphins, which can improve your mood and reduce stress in the short term.
Dr. Walters also says that cold exposure can boost noradrenaline, a neurotransmitter critical for attention and focus.
“Elevated noradrenaline levels can sharpen cognitive performance and alleviate brain fog or fatigue,” Walters says. “This is especially beneficial for those experiencing chronic fatigue or sluggishness.”
The Impact of Cold Showers Over Time
Over time, Dr. Walters says, these repeated exposures may help people better regulate stress and anxiety. “It’s not a standalone treatment, but it can become a helpful part of a broader mental wellness strategy,” she explains.
Nadkarn warns that there isn’t enough research on cold showers to confirm whether they can actually help with mental health conditions. As a 2023 article points out, we need plenty more studies with large sample sizes to fully understand how cold showers can impact mental and physical health.
Both experts emphasize that cold exposure isn’t suitable for everyone. “Individuals with cardiovascular concerns or specific mental health conditions, such as severe anxiety or trauma-related disorders, should approach with caution,” says Dr. Walters.
What I Learned
This week taught me a few things about cold water—and about myself.
- It really did help my energy and focus. I didn’t feel wired or shaky the way I sometimes do after coffee, but I felt sharper. Like my brain got a brisk slap and was suddenly ready to pay attention.
- It helped shake me out of funks. When I was feeling off or emotionally stuck, the cold blast offered a reset. Not a permanent fix, but a powerful nudge.
- It felt good to do something hard. Even if my mood wasn’t magically better every day, I walked out of the shower with a little more confidence. It was a quiet, daily win. And that counts for something.
Would I Keep Doing It?
Will cold showers become a daily ritual for me? Realistically… no. Not in the middle of winter, anyway.
But I’ll definitely be using them again—especially when I need a pick-me-up, a mental reset, or a jolt of motivation. I think of it like a tool in my wellness toolbox. Not something I have to do, but something I can do when I want to feel more awake, more capable, more me.
If you’re up for it, it’s worth a try. After all, it’s easily accessible, as both Walters and Nadkarn point out. If it doesn’t work for you, that’s cool. If it does work, it’s a helpful tool to have in your self-care kit. Start with slightly lukewarm water, and gradually decrease the temperature until you feel like you’re on the border of tolerable and screaming.
