As therapists, we often explore various techniques to help clients manage anxiety—cognitive restructuring, grounding exercises, mindfulness, and breathing techniques, to name a few. But one often-overlooked approach is the use of temperature therapy. The way our bodies respond to heat and cold can have a direct impact on our nervous system, making temperature regulation a simple yet effective tool for emotional regulation.
The Science Behind Heat and Cold Therapy for Anxiety
Anxiety activates the body's sympathetic nervous system, triggering the fight-or-flight response. Heat and cold can influence this system by engaging the parasympathetic nervous system, which promotes relaxation.
Cold therapy (like ice packs, cold water splashes, or even cold showers) stimulates the diving reflex, which slows heart rate and reduces physiological arousal.
Heat therapy (such as warm baths, heating pads, or a weighted blanket) can mimic the body's natural relaxation response, increasing circulation and easing muscle tension.
Cold Therapy for Anxiety: A Quick Reset
If you've ever splashed cold water on your face to “snap out of it” or held an ice cube when feeling overwhelmed, you've already experienced how cold can ground you in the present moment. Cold exposure works by activating the vagus nerve, which helps regulate heart rate and stress responses.
How to Use Cold for Anxiety Relief:
Cold Water on the Face: Splash your face with cold water or hold a cold washcloth to your forehead and cheeks.
Ice Packs or Ice Cubes: Hold an ice cube in your hand or press a cold pack on your neck.
Cold Showers: Even a brief cold shower or running cold water over your wrists can provide relief.
Cooling Sensations: Peppermint essential oil or menthol-based balms on the skin can mimic a cooling effect.
These methods can be especially helpful for panic attacks, as they provide an immediate shift in bodily sensations and redirect attention.
Heat Therapy for Anxiety: A Calming Embrace
Unlike cold, which jolts the system into a reset, heat promotes a sense of comfort and security. Think of how a warm bath or a cup of tea soothes you after a long day. Heat increases circulation and muscle relaxation, signaling safety to the nervous system.
Ways to Use Heat for Anxiety Relief:
Warm Showers or Baths: Immersing in warm water can help the body unwind. Adding Epsom salts can enhance the relaxing effects.
Heating Pads or Warm Compresses: Applying heat to the chest, neck, or stomach can create a soothing effect.
Weighted Blankets: These combine warmth with gentle pressure, mimicking deep-pressure touch therapy, which has been shown to reduce anxiety.
Drinking Warm Beverages: Herbal teas (like chamomile or lavender) can have both physiological and psychological calming effects.
Heat therapy is particularly effective for chronic stress or generalized anxiety, as it fosters an overall sense of comfort.
When to Use Heat vs. Cold for Anxiety
Cold therapy is best for: Panic attacks, acute distress, and overwhelming emotions. It provides an immediate grounding effect.
Heat therapy is best for: Chronic stress, muscle tension, and general anxiety. It encourages long-term relaxation.
Some people benefit from combining both—such as taking a warm bath followed by a cool face rinse or using a heating pad while holding an ice cube.
Temperature therapy is a simple yet powerful way to regulate emotions. It can be an accessible, low-cost addition to an anxiety management toolkit, whether used alone or in conjunction with other therapeutic techniques.
For therapists, suggesting these methods can empower clients with practical, in-the-moment strategies to manage anxiety. For clients, experimenting with different temperatures can help identify what works best for their unique nervous system.
