How Cold Therapy can Support Healing From PTSD

If you’re healing from PTSD, consider using cold therapy as part of your routine. Cold therapy involves exposing your body to cold temperatures for therapeutic purposes. It is typically used for physical recovery, with athletes using cold therapy to recover from training and competition faster. But in recent years, cold therapy has gained recognition for its positive impact on mental health, including its ability to help healing from PTSD.

In this blog, we explore how cold therapy can support the nervous system, and the many ways in which cold therapy can address symptoms of PTSD, while making long-term improvements in your mental health when used consistently.

For more information on how we use cold therapy for PTSD at Yatra Centre, contact us today on +66 96 916 3287.

Cold Therapy and the Nervous System

To understand why cold therapy works when healing from PTSD, it’s important to first grasp its effects on your nervous system. PTSD is, in part, a result of your body’s nervous system being in a constant state of hyperarousal, with high sympathetic nervous system activation. This heightened state of anxiety and stress is often referred to as the “fight or flight” response, where your body is constantly on alert, preparing to defend against perceived threats. However, this state of hyperalertness can become dysregulated after trauma, leaving you constantly on edge and unable to return to a calm, balanced state.

Experiencing trauma can sometimes cause you to become locked in a freeze response, where you feel very little. People who are stuck in freeze are typically emotionally numb, disassociated or detached from your body, and with low energy. Chronic Fatigue Syndrome can be caused by becoming stuck in this response. This is dorsal parasympathetic nervous system activation, which is one aspect of the parasympathetic nervous system.

Cold exposure can activate the ventral vagal complex, which is the other aspect of the parasympathetic nervous system. This is also known as “rest and digest”. When you are in this state, you feel comfortable and at ease, and are able to relax and recover from stress.

How Cold Therapy Supports Healing From PTSD

Here are some of the specific ways cold therapy can support your healing process from PTSD.

Reduction in Anxiety and Stress

One of the most immediate benefits of cold therapy is its ability to reduce anxiety. When you are exposed to cold, your body’s stress response is activated, but this short-term stress leads to longer-term relief. Your brain releases endorphins and other neurotransmitters that help you feel more relaxed and less anxious. Cold therapy can also reduce the heightened cortisol levels that are common in people with PTSD.

If you’ve been struggling with anxiety, you may find that cold therapy offers a natural way to alleviate these symptoms without the need for medication. The effects of cold therapy can last for hours, giving you a break from the constant anxiety that PTSD can bring.

Improved Emotional Regulation

Cold therapy can also help you regulate your emotions in a way that is beneficial for PTSD recovery. Trauma often leads to emotional dysregulation, where emotions are too intense or too numbed. This can cause mood swings, irritability, and a general sense of being out of control.

By regularly exposing yourself to cold, you can train your body to tolerate and process intense feelings. The discomfort that cold therapy provides is a controlled form of stress that helps build your emotional resilience. Over time, this can teach your nervous system how to handle strong emotions without being overwhelmed by them. In turn, this improved emotional control can help reduce the emotional volatility you may have.

Restoring a Sense of Control

PTSD often leaves you feeling like your life is no longer in your control. Your body’s heightened stress response and constant state of hypervigilance can make you feel trapped, as though you’re always at the mercy of your emotions. 

When you consciously choose to expose yourself to cold, you are taking active control over how your body responds to stress. This can provide you with a sense of empowerment, which is incredibly important for someone healing from trauma. Cold therapy forces you to focus on your breath and stay present, which can break the cycle of rumination and intrusive thoughts that often accompany PTSD.

Improved Sleep Quality

Sleep disturbances are one of the most common symptoms of PTSD. Nightmares, insomnia, and restlessness can make it difficult for you to get the restorative sleep you need for healing. Cold therapy can help improve your sleep by promoting a decrease in stress hormones and encouraging a deeper state of relaxation.

Cold exposure can also help regulate your body’s internal temperature, which in turn can improve the quality of your sleep. Cold therapy can be a powerful tool in helping you sleep better, which is crucial for both emotional and physical healing.

Increased Endorphin Production

Endorphins are natural mood enhancers produced by your brain. When you experience cold exposure, your brain releases a surge of these “feel-good” chemicals. This can provide you with a natural mood lift, helping to counteract the feelings of sadness, hopelessness, and irritability often experienced by those with PTSD.

Cold therapy can also stimulate the production of dopamine, another neurotransmitter associated with motivation and pleasure. This chemical boost can help you feel more engaged in your life and encourage you to take positive steps toward healing, such as engaging in therapy or self-care practices.

Creating a Mind-Body Connection

When you expose yourself to cold temperatures, it forces you to be present in the moment and focus on the physical sensations in your body. This can be particularly helpful if you’re experiencing dissociation or a sense of detachment from your body, which is common in PTSD. The intense physical sensations of cold can help you reconnect with your body and bring your attention back to the present moment, breaking the cycle of dissociation.

How to Use Cold Therapy in Your PTSD Healing Journey

If you’re interested in incorporating cold therapy into your PTSD recovery, there are several ways to get started:

• Cold Showers: Start by taking cold showers for a few minutes each day. Gradually increase the time you spend in the cold water to allow your body to adapt.
• Ice Baths: If you’re ready for a more intense experience, consider taking ice baths. Fill your bathtub with cold water and ice, and sit in it for 5-10 minutes to experience the benefits of full-body cold exposure.
• Cold Packs: Cold packs can be incredibly effective for healing from PTSD. Focus on areas like your shoulders, neck, or wrists to relieve built-up stress, while giving you all the benefits of cold therapy we listed above.

Healing From PTSD With Cold Therapy at Yatra Centre

Cold therapy opens new doors to healing, offering relief from the debilitating effects of PTSD by enhancing nervous system regulation and emotional well-being. At Yatra Centre in Krabi, this therapy is seamlessly integrated into a wider trauma recovery program designed to meet your individual needs. Take the next step toward a brighter, more peaceful future with our expert team by your side.

For more information on how we use cold therapy at Yatra, or to hear more about our trauma treatment programs, contact us today on +66 96 916 3287.