The targeted application of cold—for example, through ice baths or cold showers—is increasingly being discussed as a therapeutic approach to reduce anxiety and fear and to strengthen psychological resilience. This article examines both the neurophysiological and psychological mechanisms underlying the positive effects of cold applications and presents approaches for their sustainable integration into everyday life.

Neurophysiological principles and bottom-up mechanisms

Cold applications can have a direct impact on the anxiety and fear centers in the brain. The sensory stimuli perceived by the cold initiate so-called bottom-up mechanisms. The immediate sensations of cold flow via sensory pathways to higher brain regions, thus modulating emotional reactions. This process of recalibrating neural circuits can contribute to reducing existing anxiety by sustainably altering the processing of sensory information in emotionally relevant centers. The resulting adaptations can influence the way stress and threat are assessed in the brain.

Psychological processes and self-efficacy

In addition to the direct physiological effects, the psychological component plays a crucial role. Consciously confronting the cold presents a challenge for many people. Overcoming the initial discomfort leads to increased self-efficacy—the belief in one's own ability to successfully master difficult situations. If the application of cold is interpreted as a positive challenge, cognitive appraisal processes can contribute to perceiving stress as manageable. This not only results in an immediate reduction of anxiety and fear but also promotes a long-term sense of control over stressful situations.

Long-term adaptations and cognitive assessment

Repeated exposure to cold leads to lasting physiological and psychological adaptations. Over an extended period, regular cold applications can alter the neural processing of stress signals and increase individual resilience. People who regularly practice cold applications often report increased self-efficacy and an improved ability to cope with psychological stress. These adaptation processes can also contribute to reducing the occurrence of depressive symptoms. However, it is important to note that the subjective appraisal of the cold experience—that is, how a person interprets it as a challenge or burden—significantly influences the resulting effects.

Future research perspectives

Although numerous studies have already documented the short-term neurophysiological and psychological effects of cold application, further research is needed to comprehensively understand the long-term effects. In particular, the interplay of neurotransmitter levels, hormonal responses, and cognitive appraisal processes represents a complex field of research. Future studies should investigate how these factors can jointly contribute to a sustained reduction in anxiety and an increase in psychological resilience.

The present findings underscore the potential of cold applications as an innovative approach to improving mental health. The key mechanisms can be summarized as follows:

●     Bottom-up mechanisms: Sensory cold stimuli modulate processing in emotionally relevant brain regions, thus reducing anxiety and fear.

●     Increased self-efficacy: Overcoming the cold strengthens confidence in one's own abilities, which leads to better stress management.

●     Long-term adaptation: Repeated cold exposure leads to physiological and psychological changes that increase resilience to stressors.

Overall, cold applications offer a multifaceted approach that can have both immediate and long-term positive effects on emotional processing and stress management. Consciously and gradually integrating them into daily life can not only reduce acute anxiety but also sustainably strengthen overall psychological resilience.