Hello Friends,
Week 2 of No Stress Summer! This week’s challenge was a daily cold shower. The rules are as follows: 1. It had to be at least 30 seconds 2. The last 10 seconds, at least, had to be as cold as I could stand. 3. Only strictly cold showers are counted. Meaning I could take warm showers, but they had to be separate from my shower for the challenge each day. This post explores the science behind how this challenge can help alleviate stress, shares personal reflections from each day of the challenge, offers my overall thoughts on the experience, provides guidance on whether to try it and offers my tips for success. I hope you enjoy my Week 2 round-up and subscribe to stay up-to-date with my No Stress Summer Challenges, available here all summer long!
The Science
A Lot of research has been done on the direct correlation between cold showers and stress relief. Cold exposures such as cold showers have been shown to activate the sympathetic nervous system and increase levels of norepinephrine (a hormone linked to alertness and mood). They can also boost endorphins, which act as natural painkillers and mood lifters.
According to Healthline, “Cold water may also decrease cortisol, a stress-inducing hormone.”
Fomat Medical Research reported that cold showers are considered a form of exposure therapy, because they are a way of exposing oneself to discomfort. Over time, this can help to desensitize individuals to stressful situations and build resilience.
Daily Reflections
Day 1: I don’t like this one lol. I have a list of about 20 challenge options that I can choose from each week, and I thought for sure this challenge would be one I would avoid at all costs. However, we are having a significant heat wave this week, and thus, I thought if I was ever going to try it, now is the time. So here I am. Shivering after my freezing shower. I timed it very strategically to be after my walk this morning, so it was nice to cool off for about the first 10 seconds; then, I was over it. After just the first day; I have noticed an increase in my alertness and a quiet of the voice in my head for those 30 seconds, so I think it will be a good tool for high anxiety days.
Day 2: Today was even hotter than yesterday, so I was happy to hop into a cold shower. However, once again, after those first 10 seconds, I was cool and over the ice raining down on me, lol. I think today was a tad easier than yesterday, and I managed to get the tap further (colder) than yesterday in those last 10 seconds, so that’s an improvement.
Day 3: I switched from post morning walk cold shower to before bed cold shower today. I had to rush to an appointment after my morning walk, so I did not have time for a cold shower at that time. However, I was quite warm as I started my bedtime routine, and thus, I was happy to hop into the shower then and cool off. Today was a lot better! I made it to 20 seconds before I wanted to turn it off and reached a colder temperature than I have thus far! Getting into bed afterward was so lovely, too. I was worried it would make me too alert and hinder my ability to fall asleep; however, I snuggled into bed and slept well!
Day 4: I continued with the evening shower time I started doing yesterday, and I like it better this way. Specifically, I prefer to cozy up with a blanket when I go to bed and struggle to fall asleep if I’m too hot. Thus, the cold showers have helped me fall asleep amidst the heat wave.
Day 5: It was a very anxious day for me today. However, I do think the cold shower helped to relieve some of my stress. At least it helped to quiet my mind for about 30 seconds and shocked my system out of the spiral. I felt a bit of relief afterwards and for the rest of my day.
Day 6: Thankfully, today was significantly less stressful than yesterday. It’s also the coldest I’ve gotten the temperature to during my shower, so that’s a big win! Today was less hot. However, I took my cold shower after a workout and was grateful for the refresh.
Day 7: Woo! I made it! Seven days of cold showers, brought to you by a week of 100-degree weather, lol. I am grateful for the heat wave, as I think it is the only thing that got me through. I moved my shower back to post-morning walk today and can confirm that I liked the before-bed ones better, but I’m glad to have successfully completed another No Stress Summer challenge.
Final Thoughts
I did not specifically look forward to taking a cold shower daily. However, the heat wave made this challenge much easier for me. I cannot imagine hopping into a cold shower in the winter unless it was after some sort of intense workout in which I was sweating profusely. That being said, I could see myself incorporating 30 seconds of cold into a longer, otherwise hot shower to receive some of the benefits and that refreshed feeling.
In terms of stress relief, I did experience benefits from the cold showers in this area. This was a very stressful week for me, but I am grateful for the mindful moments and resets that the cold showers brought me. They played a large part in my ability to cope with the stress I experienced this week.
Specifically, on my most anxious day this week, I found relief in taking a cold shower. I will be keeping this tool in my arsenal for coping with stress and anxiety in the future. That being said, this challenge is No Stress Summer Approved!
My Recommendations
Should you try cold showers? Absolutely, I recommend you try them. There are numerous health benefits, along with stress relief, that make them all the more worth trying. Do I think you need to take one every day? Not specifically. As with all things, you have to adjust it to what works for you. As I mentioned before, I will not be maintaining the daily cold showers, and straight cold showers will likely be a summer-only habit for me. However, I 100% recommend trying them out for a week (especially during a heatwave) and seeing how they work for you and how you benefit from them.
Laura’s Guide to Cold Showers
- Start lukewarm. I was unable to jump into ice-cold water, no matter how hot I was to start. I needed to ease my way in with lukewarm water first, and that is how I recommend you try it.
- Deep breaths are your best friend. Especially for those last 10 seconds of freezing water, breathe deep and count it down.
- Do it post being hot. As I mentioned in my reflections, I was much more successful when I started at a warmer temperature and was much more inclined to commit to the cold.
- Time it according to what you want it to do for you. Mornings will help wake you up and improve your alertness to start the day. Evenings can help you sleep better and relax.
Until next time, my friends!
P.S. I’m proud of you 😉