Discussion Cold bath + intense exercice

[transgresija2]

Chat gpt has suggested cold bath protocol for panic attacks or severe anxiety.

If you submerge yourselft in really cold water your neurological system restarts and you can see more clearly for some time.

This can be used as basis for a realisation that its a neurochemical state and not the only possible response to reality. Very intensive aerobic exercice also works similar and for longer like cycling or running. Anyone tried this? It gives me at least temporary change in overall mood.

Now Im off the protocol for few weeks and started to feel very suicidal again.

 

[nitrogenous]

I haven't tried the intense exercise per say as I hate exercise, but I did have a 6km walk with a friend yesterday and it definitely took my mind off things. In terms of the cold bath though, I usually do the milder version of dunking my head in ice water or having an ice pack on my neck at work, etc. The idea between the two mention above comes from an actual therapy called Dialectical Behavioural Therapy (DBT) in the TIPP skills (temperature, intense exercise, paced breathing, progressive muscle relaxation). I believe the reason why not using the skill might increase suicidality is because the skill is under the distress tolerance module in DBT. This means that the aim is to not make things worse, not necessarily to make things better.

Once our mood stabilises a bit more and we're able to think more clearly with the help of the distress tolerance skills, we then engage in the emotional regulation module, such as by problem solving, doing pros and cons, etc. However, just note that these are not advised unless our distress level is under 7/10. If it's above 7/10, the idea is to keep on repeating the skills under the distress tolerance module. Hope this helps!

 

[ElTopo]

I think cold showers work too if you can endure them.
What kind of excercise do you do?

 

[transgresija2]

Road cycling outside but now were I live its deep winter and everything is covered in snow. I need to somehow push myself to start doing this inside.

Cold showers work but main point is to force yourself to shock the nervous system and submerging yourself and shaking is far more effective. Sit and lean backwards.
Exercice shouls be so intense that you will be catching breath, this signals the nervous system that your body is lacking oxygen and takes you into euphoria afterwards. Mechanism is well
known.

 

[MapleS]

subreging your face in a very cold water for 30s works better (learned from psychiatrist)
low efftor: splash cold water in your face - works only a bit but works