Why Are Saunas and Cold Plunges Trending in Mental Health Circles?
If you’ve scrolled on Instagram lately, you’ve probably seen footage of someone’s latest cold plunge (cold-water swimmers are anything but secretive about their dips). Maybe you’ve rolled your eyes (me!), or maybe you’ve been privately impressed (also me). Regardless of your reaction, though, I bet you were intrigued, and even wondered if this is something you’d ever adopt.
What used to be seen as an extreme biohacking trend adopted by alpha males and wellness influencers is now being explored for its legit mental health benefits, and for good reason. More people are asking: Can cold plunges and saunas actually help me feel less anxious, more present, and better able to cope?
From what I’ve seen in the therapy room and in my (very limited) personal experience, the answer is often yes, with the right approach and support. Let’s take a closer look at how cold water therapy in particular might support your mental and physical wellbeing
Cold Plunge Benefits for Mental and Physical Health
From easing anxiety to improving sleep, cold plunges may help both your body and mind.
What Happens to Your Brain During a Cold Plunge?
Jumping into cold water can feel shocking, but it causes strong changes inside your brain. Cold water wakes up your nervous system and releases important brain chemicals:
- Endorphins (your natural painkillers) flood the brain, helping you feel calmer and more uplifted
- Dopamine (your motivation and reward chemical) spikes — sometimes by over 200% — which helps with focus and mood
- Norepinephrine (a stress hormone that also sharpens attention) increases, improving alertness and emotional clarity.
These changes help you control your emotions better, be more attentive, and handle stress more easily. Many people say they feel more awake and clear-minded after even a short cold plunge.
Backed by Research: Cold Plunge Benefits
Emerging research supports what many clients have reported firsthand. Cold plunges may help:
- Lower cortisol, the hormone that drives stress
- Improve sleep quality and daytime energy
- Boost your immune system
- Ease symptoms of anxiety and mild depression
- Strengthen emotional resilience and confidence
At Open Space Counselling, we’ve heard from clients who feel more balanced, less reactive, and more in tune with their bodies after making cold plunges part of their wellness routine.
Key Benefits at a Glance:
- Improved mood and focus
- Reduced stress hormones
- Greater emotional clarity and resilience
- Enhanced circulation and energy
Limitations of Cold Therapy
To listen to some people speak, you’d think that cold plunges are the answer to all of life’s problems – and maybe even all the world’s problems, too. If only!
Cold plunges aren’t for everyone, and they aren’t a replacement for therapy.
Cold plunge therapy is not a good fit for those who have a history of heart disease; Raynaud’s phenomenon, which is caused by over-sensitive blood vessels in the body’s extremities; or peripheral vascular disease, as can be seen in diabetes.
There are definitely powerful benefits to your nervous system that can help you reset. But showing up differently in your life – whether that’s with other people or yourself – involves a combination of self-awareness, skills, and emotional regulation. That said, cold therapy can definitely be an important tool in your arsenal when it comes to taking a more holistic approach to your mental health.
Sauna Benefits: What Heat Therapy Can Do for Your Mind and Body
If cold plunges wake you up and electrify you, saunas help you slow down. Heat therapy has been used for centuries to support rest, recovery, and emotional release. More recently, research is showing how it can support mental health, especially when paired with talk therapy.
Mental Health Benefits of Sauna Use
- Stress relief: Saunas lower cortisol, the main stress hormone
- Release of beta-endorphins: These natural chemicals make you feel good and calm
- Better sleep: Heat helps your body’s internal clock for deeper rest
- Emotional regulation: Relaxing your body helps calm busy thoughts or strong feelings
- Support for depression and ADHD: Some studies show sauna use may help focus and mood in these conditions
For many clients, sauna time becomes a quiet space to slow down, reflect, and reconnect with themselves, especially when combined with therapeutic support that includes the body.
Physical Health Perks That Support Mental Wellbeing
Saunas also help your body in ways that improve your mood:
- Better heart health and blood flow
- Less inflammation, which relates to less depression and tiredness
- Relief from muscle and joint pain
- Help for long-term conditions like fibromyalgia and chronic fatigue that affect mental health
At Open Space Counselling, we understand how deeply physical discomfort can affect your emotional wellbeing. A sauna session might not fix everything, but it can offer relief, rest, and space to breathe.
How Cold Plunges and Saunas Help Alongside Therapy
Cold plunges and saunas can help you feel more regulated, but they’re not meant to replace therapy. Instead, we see them as self-care tools that support the work you’re already doing in sessions.
By calming the nervous system or helping you connect with your body, cold and heat therapy can make it easier to process emotions, stay grounded, and show up more fully in therapy
Several of our therapists already use body work as part of their practice.
At Open Space Counselling, several of our therapists integrate body-based work into their sessions, helping clients reconnect with their physical selves as part of the healing process.
Carly Belzberg has extensive training in somatic and brain based forms of therapy that enable clients to access a grounded and safe state when working through trauma.
Cat Main works with somatic therapy for emotional regulation and stress management.
Personalizing Wellness Tools in Therapy
Everyone’s healing journey looks different. That’s why our therapists work with you to find tools that feel right for your body, your story, and your goals.
These might include:
- Breathing techniques
- Mindfulness or grounding exercises
- Gentle movement
- Cold or heat therapy
- Ways to rest and reconnect
Our goal is always to help you build emotional resilience in a way that feels empowering and sustainable.
What to Know Before You Start: Risks and Safe Practices
As with any wellness tool, cold plunges and saunas come with risks. It’s important to listen to your body and go at your own pace.
Here are some tips:
- Start slow. A few minutes is enough, especially in cold water or high heat.
- Know your limits. If you feel dizzy, overwhelmed, or unwell, stop right away.
Be cautious with health conditions. People with heart issues, blood pressure concerns, or certain mental health conditions should talk to a healthcare provider first.
Where to Try Cold Plunges and Saunas in the Lower Mainland
If you’re interested in trying cold or heat therapy, there are several thoughtful spaces in the Lower Mainland designed to help you explore these practices safely and intentionally. Here are a few local options we are excited about.
The Good Sauna (Vancouver, Abbotsford, Port Moody)
Offering outdoor wood-fired saunas and cold plunges, creating a welcoming space to relax, recharge, and connect while supporting mental and physical wellness.
Kolm Kontrast Spa (Vancouver)
If you’re seeking a transformative wellness experience that blends ancient healing practices with modern science, Kolm Kontrast Spa offers a unique sanctuary in the heart of Vancouver. Located at 525 W 8th Avenue (Cambie & 8th), this spa is designed to help you relax, recover, and reconnect through the powerful combination of heat and cold therapies.
Halsa Infrared Sauna (Vancouver: Kitsilano)
Private infrared saunas that deliver gentle, deep heat to promote relaxation, detox, and muscle relief. With spacious rooms and a calming atmosphere, it’s a perfect spot to unwind and support your wellness.
Tality Wellness (Vancouver, Kelowna)
With spacious infrared saunas and cold plunge tubs in welcoming locations around Vancouver, they include comfy lounges and thoughtful amenities. It’s an ideal spot to relax, recharge, and support your wellness journey.
Don’t Forget to Start Slow
As always, go slowly, listen to your body, and talk to your therapist before incorporating these tools into your self-care routine. Used with intention, they can offer meaningful support alongside therapy
Talk to Your Therapist First
Before you try cold or heat therapy, talk with your therapist. They can help you decide if it fits your health and wellness goals. Your therapist can also guide you on how to use these tools safely.
Supporting Your Mental Health with Intention
At Open Space Counselling, we believe that mental wellness involves caring for both mind and body. Practices like cold plunges and saunas can help you feel more grounded, more present, and more in control, but they work best as part of a bigger picture.