Coping with Trauma: The Power of Cold to Regulate the Nervous System
Trauma can have a profound impact on our lives, affecting our mental and emotional well-being long after the traumatic event has occurred. Coping with and healing from trauma often requires a multifaceted approach, and one intriguing method gaining attention is the use of cold exposure to help regulate the nervous system. In this blog post, we'll explore how cold exposure works and its connection to the vagus nerve, a key player in our body's stress response.
Understanding Trauma and Its Effects
Trauma can be referred to as any incident that is too intense for you/ your nervous system to process. The nervous system stores traumatic experiences in a way intended to protect us from future danger. Whereas typical memories/ experiences are stored away neatly in our brains, trauma memories are not able to be processed and remain “floating around”, ready to pop up at the slightest sign of danger. I often describe trauma memories as living in the body instead of the brain. The body remembers the way the trauma felt and is prepared to remind us at any sign of something similar that is perceived as a threat. This can be compared to setting a bunch of “trip wires” around anything connected to the trauma memory. When those trip wires are set off, they sound the alarms, your nervous system retrieves the trauma memory and you feel it in your body as though it is happening all over again. This can be extremely distressing and confusing to experience an intense and what seems like, a disproportionate response to triggers but is actually your body trying to protect you.
Those who experienced trauma have an overactive nervous system and it can be extremely helpful to have a coping mechanism that can calm the nervous system. This is where cold exposure can be used.
The Vagus Nerve and the Parasympathetic Nervous System
To understand how cold exposure can help cope with trauma, we need to introduce the vagus nerve. The vagus nerve is a major component of the parasympathetic nervous system, often referred to as the "rest and digest" system. It plays a crucial role in regulating our body's response to stress and trauma.
When we encounter a stressful situation or trauma, our sympathetic nervous system is activated, preparing us to fight or flee. This response increases heart rate, blood pressure, and stress hormone levels. However, the parasympathetic nervous system, through the vagus nerve, has the opposite effect. It promotes relaxation, slows heart rate, and reduces stress hormones. In essence, it helps our bodies return to a state of calm.
The Connection Between Cold Exposure and the Vagus Nerve
Now, let's dive into how cold exposure can be used as a tool to activate the vagus nerve and trigger the parasympathetic response.
Cold Exposure Stimulates the Vagus Nerve: When you expose your body to cold, whether through cold showers, ice baths, or ice packs, your body perceives this as a stressor. In response, your vagus nerve is activated as a protective mechanism to maintain homeostasis. This activation stimulates the parasympathetic response.
Balancing the Autonomic Nervous System: Cold exposure helps balance the autonomic nervous system, shifting it away from the dominant sympathetic response (stress) toward the parasympathetic response (relaxation). This can aid in reducing anxiety, promoting emotional regulation, and improving sleep quality.
Improved Resilience: Regular exposure to cold can enhance your resilience to stressors over time. It trains your body to adapt more efficiently to stressful situations and, in turn, reduces the impact of trauma-related triggers.
Incorporating Cold Exposure into Your Coping Strategy
Your options for incorporating cold exposure as a coping mechanism are:
Using ice packs on your head, the back of your neck, or your chest.
Dunking your head in a bowl of ice water
Splashing cold water on your face
Cold showers
Cold plunges
Using ice packs or a bowl of ice water for cold exposure is a practical and quick way to stimulate the vagus nerve and engage the parasympathetic nervous system. Here's a step-by-step guide on how to use ice in your self-care routine for trauma coping and relaxation:
1. Gather Your Supplies:
Ice packs or a bowl of ice water
Towels
2. Find a Comfortable Space:
Choose a quiet and comfortable location where you won't be interrupted. You can stand, sit or lie down, depending on your preference.
3. Prepare the Ice Packs or Bowl of Ice Water:
Ice Packs: If you're using ice packs, ensure they are wrapped in a thin cloth or towel to prevent direct skin contact, which can cause frostbite. Place the ice pack on the back of your neck, forehead, or over your heart area (left side of your chest) for a brief duration.
Bowl of Ice Water: If you prefer the bowl of ice water method, fill a large bowl with cold water and add ice cubes. Make sure the water is cold but not freezing.
5. Begin the Exposure:
Ice Packs: Apply the ice pack to the chosen area (back of the neck, forehead, or heart area) and start the timer. Focus on your breath and try to remain calm as you feel the cold sensation. If it becomes too uncomfortable, you can remove the ice pack.
Bowl of Ice Water: Submerge your face in the bowl of ice water. Hold your breath if necessary, and keep your eyes closed. Hold your face in the bowl of cold water for a short period (10-30 seconds). Remove your face from the water. Repeat if necessary. Submerging your face in cold water also activates your body's "dive reflex," which slows down your heart rate and can have an added calming effect.
6. Observe Your Body and Mind:
After the cold exposure, take a moment to notice how your body and mind feel. You may experience a sense of relaxation and calm as the parasympathetic nervous system becomes more active. Focus on your breath.
7. Gradual Progression:
As you become more accustomed to cold exposure therapy, you can gradually increase the duration and experiment with different approaches such as cold showers/ cold plunges. Just remember to always prioritize your comfort and safety.
Cold exposure, by stimulating the vagus nerve and promoting the parasympathetic response, can be a valuable addition to your coping toolkit. When used responsibly and in conjunction with other therapeutic methods, it may help you find greater balance and resilience on your path to healing. Remember, it's essential to seek guidance and support from healthcare professionals as you navigate your trauma recovery. Remember that cold exposure therapy is just one tool in your coping arsenal for dealing with trauma and stress. It can be combined with other relaxation techniques, therapy, and mindfulness practices to create a holistic approach to healing and emotional well-being. Always listen to your body and adjust the duration and intensity of cold exposure according to your comfort level.
