With mental health issues on the rise, anxiety is a word we hear all the time. But what exactly is anxiety? At its core, anxiety is a natural part of our fight-or-flight system. It’s a normal response to feeling threatened, stressed, or under pressure. In small doses, anxiety helps us stay alert, assess risks, and take action when needed. 

The problem arises when this system becomes overworked. Think back to our hunter-gatherer days—imagine being in the wild and suddenly coming face-to-face with a lion. That surge of anxiety would be life-saving, giving you the energy to fight or flee. But once the danger passed, your nervous system would reset. 

The issue today? The “lion” never leaves. We live in a world of constant stimulation, high stress, and an always-on mentality. Our nervous systems are in overdrive, leaving us feeling perpetually anxious and burned out. No wonder stress levels are at an all-time high. 

So, how do we manage this overwhelming feeling of chronic stress and anxiety? There are many ways, but for this blog, let’s talk about cold plunges—a powerful, science-backed tool for calming the nervous system and building resilience to stress. 

The Growing Popularity of Ice Baths for Mental Health 

Ice baths have been used for centuries for physical recovery, but it wasn’t until around 2010—thanks to Wim Hof—that they started gaining traction for mental health. Wim Hof, aka “The Iceman,” brought cold exposure into the spotlight, showing how it can help build stress resilience, reduce anxiety, and boost mood by influencing the nervous system. 

Between 2018 and 2023, more scientific studies emerged, backing up what many had already experienced firsthand—cold exposure stimulates dopamine, lowers inflammation (which has been linked to depression), and improves the body’s ability to handle stress. But it wasn’t until 2020–2022, after COVID-19, that ice baths really took off. With more people searching for natural ways to manage stress, anxiety, and depression, cold plunges became a go-to tool for mental and physical resilience. 

When Cryomend opened in 2019, we started with whole-body cryotherapy as our primary service, helping athletes recover from injuries and manage pain. But from the beginning, we knew cold therapy wasn’t just about physical recovery—it was a powerful tool for mental wellness as well. We saw firsthand how whole-body cryo helped clients reduce stress, ease anxiety, and improve their overall mood. 

As awareness of cold therapy’s benefits grew, so did the demand for different forms of exposure. That’s why in 2023, we expanded our offerings to include cold plunges, giving our clients another way to experience the mental and physical benefits of the cold. To take it even further, we offer a private room, allowing for deeper self-meditation and personal discovery. This creates the perfect space to reset, refocus, and build resilience—both mentally and physically. 

The Research Behind Ice Baths and Mental Health 

Cold exposure has been studied for decades, but research on its mental health benefits really started picking up in the early 2000s. Before that, most studies focused on the physical effects—metabolism, circulation, and recovery. It wasn’t until the last couple of decades that scientists started looking at how cold plunges impact mood, anxiety, and brain chemistry. Now, we’re seeing more studies on how cold-water immersion affects neurotransmitters like dopamine and norepinephrine, reduces stress, and even supports mental resilience. The research is still evolving, but the benefits are getting harder to ignore. 

A 2021 study found that even a single cold-water immersion can improve mood, while a 2023 study reported immediate reductions in nervousness and increased alertness. The science behind it suggests that exposure to cold triggers a stress response, which, over time, can build resilience and help regulate mood. This concept, known as neurohormesis, is explored in a 2024 study, which suggests that short-term cold exposure may actually train the nervous system to handle stress more effectively. Some research even shows that cold plunges, when combined with breathwork, can enhance mental well-being, as seen in a Stanford Longevity study. While the research is still evolving, it’s clear that cold plunging has promising benefits—but it’s not a replacement for therapy or medication. 

How Cold Water Immersion Can Help with Anxiety 

Anxiety can manifest in many ways—generalized, clinical, panic attacks, social anxiety, phobias, OCD, and PTSD. Cold water immersion can help with all of these by boosting endorphins, lowering stress hormones, and improving mood. While it’s not a cure, it’s a valuable complementary tool for managing anxiety. Let’s take a closer look at how it can help. 

1. Reducing Anxiety & Stress Resilience – One of the key ways cold water immersion helps with anxiety and stress is by activating the vagus nerve, which shifts the body from a fight-or-flight state (think: the lion chasing you) to a rest-and-digest mode. Along with shifting the nervous system, cold exposure can help lower cortisol levels, the primary stress hormone associated with chronic anxiety and burnout. By subjecting the body to controlled stress (like cold shock), we can train the brain to handle discomfort, making everyday stress easier to manage. 
2. Boosting Mood & Dopamine Release – The body responds to cold shock by releasing endorphins, the feel-good hormones that boost happiness. Additionally, cold immersion has been shown to increase dopamine production by up to 250%, giving us a surge of motivation and focus. Research has also found that cold exposure can reduce depression symptoms by promoting neuroplasticity and decreasing inflammation linked to depression. 
3. Managing Stress & Mental Clarity – Similar to meditation, cold immersion forces us to control our breathing, keeping us in a mindful state. Many users also report deeper, more restful sleep, which is essential for emotional regulation. 

Three Ways to Incorporate Cold Water Therapy for Anxiety

Option 1: Cold Plunge Therapy at Cryomend 

At Cryomend, we’ve created a private and safe cold plunge experience that focuses on the mental health benefits of cold water immersion. The setup offers a secluded, peaceful environment where you can fully unwind, away from any distractions, and focus on improving your well-being. Our cold plunge is kept at the optimal 8°C, which triggers the release of endorphins and norepinephrine—chemicals that are known to reduce anxiety, lift your mood, and fight off feelings of depression. 

For those looking for a deeper mental reset, we also offer the option of contrast therapy. By alternating between hot and cold water, you can enhance circulation, reduce stress, and boost your overall emotional balance. This combination helps your body recover faster and leaves you feeling refreshed and rejuvenated. 

Option 2: Cold Showers 

If you’re new to cold exposure, cold showers are a great way to ease into it before committing to a full cold plunge. Start by gradually lowering the water temperature, switching to cold for the last 30 seconds of your shower, and slowly building up your tolerance. This activates your body’s stress response, releasing endorphins and norepinephrine—chemicals that boost mood, reduce anxiety, and improve focus. 

While cold showers are a powerful tool for reducing stress and anxiety, promoting mental clarity, and building emotional resilience, they aren’t quite as intense or beneficial as a full cold plunge. However, they’re a great starting point and a more accessible way to experience some of the mental health benefits of cold exposure, all from the comfort of your own home. Once you’re comfortable with showers, transitioning to a cold plunge will take your results to the next level. 

Option 3: Open Water Swimming or DIY Ice Baths 

For those looking to explore cold exposure beyond traditional cold plunges, natural bodies of water like lakes and rivers offer a unique experience. However, the temperature can fluctuate based on the season and weather, making it tough to maintain a consistent routine. Plus, there are safety concerns such as contamination.

At-home setups like ice baths can provide more control but still come with challenges in maintaining the right temperature and ensuring safety. 

That’s where Cryomend steps in. With a consistent 8°C temperature and expert guidance, Cryomend offers a safer, more reliable alternative. You can count on a controlled environment without the unpredictability of nature or the hassle of DIY setups, helping you make the most of your cold exposure for improved mental well-being. 

What to Expect During a Cryomend Cold Plunge Session 

Before the Session 

At Cryomend, we make your cold plunge experience as comfortable and seamless as possible. When you arrive, you’ll be guided to a private room designed for relaxation and focus, free from distractions. Our expert staff will explain the process, answer any questions, and offer personalized advice to ensure you get the most out of your session. We’ll also remind you to stay hydrated before your plunge, as proper hydration is key to maximizing the benefits of cold exposure. Staying hydrated helps regulate body temperature, improves circulation, and ensures your body handles the cold shock more effectively. With a private, supportive environment and expert guidance, we help you get the most out of your cold exposure for maximum mental and physical benefits. 

During the Session 

During your cold plunge session at Cryomend, you’ll immerse yourself in water kept at a precise 8°C, offering the perfect conditions for cold exposure. As soon as you enter, you’ll feel an initial shock—the body’s natural response to the cold. This rush of adrenaline is normal, but it quickly gives way to a deep sense of relaxation as your body adjusts. You’ll notice an improvement in circulation, and your mind will begin to clear as the session progresses. 

To ensure your comfort, Cryomend staff will guide you through the process before you begin and provide a recommended time for your plunge, typically around 2-3 minutes. We also offer a space for you to safely set a timer on your phone, allowing you to track the duration of your session. With a private, supportive environment, we help you fully experience the benefits of cold exposure, ensuring a rewarding and safe session every time. 

After the Session 

After your cold plunge session at Cryomend, you can expect to feel an immediate boost in energy. The cold exposure stimulates your circulation, releasing endorphins and norepinephrine, which help elevate your mood and provide a sense of mental clarity. Many participants report feeling less anxious and more focused, with a greater ability to handle stress in the hours following their session.

It’s important to hydrate after your plunge, as the body loses fluids during cold exposure. Drinking water helps support your recovery, rehydrates your system, and ensures your body can return to its normal state. Taking a moment to reflect after your session can also enhance the mental benefits. You may notice a clearer, more present mindset, along with a sense of calm and relaxation that lingers long after the plunge. These immediate effects contribute to improved well-being and mental resilience, making cold exposure a valuable tool for managing anxiety, boosting focus, and increasing overall energy levels. 

Why Choose Cryomend for Cold Plunge Therapy? 

Cryomend is a locally owned spot in Toronto’s Leaside neighborhood, built for people who want a private, high-quality cold plunge experience without the crowds or distractions. We’ve been into cold exposure since 2017, so whether you’re just starting out or looking to take it to the next level, we can help you get the most out of it. 

We use state-of-the-art equipment, and if you want to level up your recovery, you can pair your plunge with contrast therapy in our locally made SaunaRay infrared sauna. Unlike big-brand saunas, this one is handcrafted in Canada and designed with low-EMF technology, so you’re getting the benefits without unnecessary exposure. 

If you’re looking for a place to push your limits, reset your mind, and experience cold therapy in a safe, clean, and supportive space, Cryomend is it. 

Reset Your Mind and Body with a Cold Plunge at Cryomend 

Anxiety and stress can feel overwhelming, but you don’t have to navigate them alone. At Cryomend, our cold plunges and contrast therapy provide a natural, science-backed way to calm your nervous system, boost your mood, and strengthen your resilience against daily stressors. In our private, distraction-free environment, you can fully immerse yourself in the experience and take control of your mental wellness. 

Ready to experience the power of cold therapy? Book your private cold plunge session at Cryomend in Toronto today and take the first step toward a clearer, calmer mind.