5 Reasons Why I Cold Plunge: Supporting Mental and Physical Health

Introduction

Mornings are tough. For me, waking up is often the most difficult part of the day. After going through the challenges of family court and the heartbreak of not seeing my daughter for over five months, I’ve felt the weight of the “darkness” pulling me down. That darkness often comes with suicidal thoughts—a battle I’ve faced on and off for years.

I’ve chosen not to rely on antidepressants, instead finding strength through Cognitive Behavioural Therapy (CBT). Therapy has been transformative for me, and I’d be happy to share more about my experiences with CBT on future blog posts or my podcast—let me know if that’s something you’d like to hear about.

When I talk about “darkness,” I mean those intrusive thoughts that many of us feel ashamed to admit. They creep in, often uninvited, but I’ve learned that openly discussing them is one of the most powerful ways to take back control. If you’re struggling, talk to someone. Here are some UK-based organisations offering free support:

Free Mental Health Resources in the UK

• Samaritans: Call 116 123 (24/7 helpline) or visit samaritans.org.

• Mind: Support and advice via mind.org.uk.

• Shout: Text “SHOUT” to 85258 for 24/7 crisis support.

• NHS IAPT Services: Search “NHS talking therapies” for free CBT and counselling services in your area.

Now, let’s dive into how cold plunging has become my personal tool for managing both my mental and physical health.

Reason 1: I Am the Governor of My Thoughts

Waking up often means being met with a flood of negative thoughts. To combat this, I give myself something immediate and challenging: the cold plunge. The process begins even before I step into the water.

As I prepare to plunge, my mind starts bargaining:

• “Stay warm. Don’t do this. It’s ridiculous.”

• “But you need this. It’s better than letting the darkness take hold.”

The cold plunge doesn’t just shock my body—it hijacks my thoughts. It forces me into the present moment. By making this choice, I override the darkness and take control. I remind myself that I am in charge of my thoughts, not the other way around.

Reason 2: It’s the First Challenge of the Day

Starting the day with a self-imposed, physically demanding challenge sets the tone for everything else. Stepping into that freezing water feels like conquering an insurmountable obstacle.

As I’ve heard on podcasts like The Huberman Lab and Modern Wisdom, starting your day with discomfort can make the rest of your day’s challenges feel more manageable. For me, it’s not just science—it’s personal experience.

No matter what happens later in the day, I’ve already won. I’ve succeeded in pushing through the hardest part of my morning, and that victory gives me momentum to face whatever comes next.

Reason 3: It Forces Me to Focus on My Breath

Breathwork is a cornerstone of the cold plunge. Here’s my routine:

1. I stand by the plunge, taking 6–12 deep breaths through my nose and out through my mouth.

2. I step into the cold, feeling the shock hit my feet and legs.

3. I lower myself in, up to my chin, and focus on controlling my breathing.

For the first 30 seconds, my body panics. But by staying present and focusing on my breath, I regain control. That clarity allows me to shift my mindset. Sometimes I pray, sometimes I express gratitude, and sometimes I just sit in silence.

The cold forces me to stop overthinking and simply exist in the moment, something I deeply need.

Reason 4: Warming Back Up Is Essential

Cold plunging doesn’t end when you step out of the water. Rewarming is critical, and for me, it’s an opportunity to move my body. I don’t own a sauna, so I warm up through exercise:

• I dry off, put on warm clothes, and immediately start squats, sandbag lifts, and handstand practice.

• After 30–45 minutes, I’m warm, energized, and ready to take on the day.

By combining the cold plunge with movement, I double the benefits: I’ve tackled my mental health and completed a great workout within the first hour of my day.

Reason 5: The Science

I’m no scientist, but experts like Andrew Huberman have broken down the benefits of cold plunging in detail. Hormones like norepinephrine are released, improving focus, mood, and energy.

What I can tell you is that the science feels real. After a cold plunge, I often forget to have my morning coffee because I feel so alert and alive. While cold showers are good, a plunge is far more effective—it immerses your entire body in cold, delivering benefits faster and more intensely.

Summary

The cold plunge has become a cornerstone of my daily routine, and here’s why:

• It empowers me to govern my thoughts.

• It sets the tone with a challenging start to my day.

• It forces me to focus on my breath, grounding me in the present.

• It incorporates exercise, warming me up and energizing me.

• It’s backed by science, and I feel the benefits all day long.

If this resonates with you, share it with someone who might benefit—especially the men in your life who may need extra support. Life can be hard, but together, we can support one another to not just survive, but thrive.

I love you all.