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Supporting Your Child Through Big Emotions: The Benefits of Cold Therapy
As a parent, watching your child struggle with intense emotions can be as overwhelming for you as it is for them. Whether your child is 2, 12, or 17, it’s common to feel helpless in the face of sudden mood swings, outbursts, impulsive behavior, crying spells, aggression, or any other signs of emotional turmoil.
At Acceler8 Athlete Recovery, we’re big fans of cold plunging for its wide range of physical and mental benefits. What’s less well-known is that cold therapy can also be a valuable tool for children, especially when they’re learning to manage strong emotions. But before diving into how cold therapy can help, let's first discuss what emotional regulation and dysregulation are.
Understanding Emotional Regulation and Dysregulation
It’s normal for both adults and children to experience strong emotions. However, when feelings like anxiety, stress, depression, fear, sadness, or anger become overwhelming and difficult to manage, it can lead to emotional dysregulation.
"Dysregulation affects the brain and nervous system," explains Paige Armstrong, MSW, LCSW, a psychotherapist based in Raleigh, NC. "The nervous system enters a state of fight, flight, freeze, or fawn, and the goal is to soothe and calm the nervous system so that the person can regain emotional control."
Is Cold Plunging for kids Beneficial?
Once someone slows down and responds calmly to their emotions, they can return to a state of regulation. While this can be challenging, especially for children, there are many age-appropriate tools for practicing emotional regulation. Armstrong recommends mindfulness and sensory techniques that help bring people back to the present moment.
Some of her go-to methods include box-breathing, tapping videos, YouTube meditations, and the 54321 technique. Surprisingly, she also suggests cold therapy as an effective tool. Cold therapy helps regulate big emotions by diverting the brain’s attention, grounding the body, and providing immediate emotional relief. Techniques like splashing cold water on the face, immersing the face in a bowl of ice water, or holding an ice pack can quickly help a dysregulated person return to a state of calm.
“People are usually surprised by this,” Armstrong says. “When I first suggest it, they often think it won’t work. But after trying it, they’re amazed at how effective it is, and they continue to use the technique.”
Why Cold Plunging is Good for a Child's Mental Health
Cold plunging, or exposure to cold water, can be beneficial for a child's mental health for several reasons:
1. Improves Mood and Reduces Anxiety
Cold exposure triggers the release of endorphins, the body's natural "feel-good" hormones, which can help elevate mood and reduce feelings of anxiety. The intense sensation of cold can also help a child focus on the present moment, reducing worry and stress.
2. Enhances Emotional Regulation
Cold plunging can act as a grounding technique, helping children manage big emotions by redirecting their attention to the physical sensation of cold. This can help them calm down quickly during moments of emotional dysregulation, such as anger, frustration, or anxiety.
3. Builds Mental Resilience
Regular exposure to cold can help children build resilience by training their nervous system to cope with stress. Overcoming the discomfort of cold water helps develop a sense of accomplishment and mental toughness, which can translate into greater confidence and the ability to handle life's challenges.
4. Promotes Focus and Clarity
The shock of cold water stimulates the body and mind, improving alertness and focus. This can be especially helpful for children who struggle with attention issues, as it encourages them to concentrate on their immediate experience.
5. Regulates the Nervous System
Cold exposure can help bring the nervous system back into balance by calming the "fight or flight" response that occurs during emotional dysregulation. This helps children return to a more relaxed and regulated state, making it easier for them to manage their emotions.
6. Creates a Sense of Control
Giving children the option to use cold therapy as a tool for managing their emotions empowers them with a sense of control over their feelings. This can be particularly important during stressful or overwhelming situations, helping them feel more in control of their mental and emotional state.
By incorporating cold plunging into a child's routine, parents can help them develop healthier ways to cope with stress, improve their emotional well-being, and build long-term mental resilience.
Dos and Don'ts of Cold Plunging with Children
The biggest challenge with emotional regulation, Armstrong notes, is remembering to use these tools when in a state of dysregulation. “The prefrontal cortex goes offline, so we don’t think to use the tools.” Keeping a list of regulation techniques handy can help older kids remember them in the moment. For younger kids, parents can guide them on which techniques to use.
Cold plunging enthusiasts often praise full-body cold exposure for its ability to improve mood, focus, and resilience against anxiety and depression. For children, cold plunging can offer similar benefits, but it’s crucial to take appropriate precautions.
Guidelines for Cold Plunging with Kids:
Never force a child to cold plunge: It should always be a voluntary activity.
Use warmer temperatures: For children, the water temperature should be between 50 to 60 degrees Fahrenheit, as they don’t tolerate cold water as well as adults.
Keep sessions short: Limit cold exposure to one to two minutes.
Supervision is key: Always supervise your child during cold plunging, ensure they know safety tips, and consult your pediatrician before beginning.
Teaching your child how to regulate their emotions, whether through cold therapy or other techniques, can help them feel more in control and lead to a happier family life.
