Cold Water Therapy: A Trend Worth Trying—or a Wake-Up Call?

Cold water swimming. Wild dips. Ice baths. Whatever name it goes by, it’s become one of the biggest wellness trends in recent years. From Wim Hof devotees to sunrise sea swimmers, it’s clear that something ancient and powerful has found a new audience. And as someone who spends a lot of time outdoors—often near the beautiful, icy shores of Dorset—I understand the appeal.

But I also want to offer a more honest and balanced view. Because while cold water dips can be exhilarating, healing, and empowering, they’re not a cure-all. And in some cases—particularly for women, or those already struggling with their mental health—they can actually do more harm than good if approached without care.

My Experience: From Healing to Harm

When I was going through a period of deep depression, I turned to cold water therapy as a way to feel something. The shock, the breathlessness, the dopamine hit, the immediate physical response—it felt like control in a time when everything else was chaos.

But here’s what I didn’t realise: I was putting an already overloaded body and nervous system into fight or flight, again and again. I wasn’t supporting my recovery—I was pushing myself further into survival mode. And because cold water dipping has been so widely celebrated, a practise I had championed for so long, I felt pressure to keep going, even when it was no longer helping me.

Eventually, I stepped away from it completely.

And here’s what I learned: taking a break isn’t failure—it’s wisdom. It’s not avoidance; it’s an act of love. You can always come back to the practice when your body is ready, and when it feels like a gift instead of a challenge. That return can be just as powerful, if not more so, than the original plunge.

So—How Can We Do This Safely?

If you’re curious about cold water therapy, or already love it, here are a few things I’ve learned along the way that help make the experience genuinely beneficial:

Start Slow and Listen to Your Body

Not your Instagram feed, not the people shouting about 3-minute dips—your body. Even a splash of cold water on your face or hands can begin the process.

Avoid During High Stress or Emotional Exhaustion

If you’re already feeling anxious, burnt out, or low, it’s worth checking in: am I doing this to ground myself or to escape? There’s a difference.

Warm Up Slowly Afterwards

Don’t go from the sea to a hot shower. Let your body regulate naturally with warm layers and movement. This helps reduce the physical stress response.

Cycle Awareness Matters- for people who menstruate

The days before your period, when your body is already in a heightened stress state, may not be the time to throw yourself into 8-degree water. Hormones impact how our bodies regulate temperature and manage cortisol. What feels empowering one week can feel utterly overwhelming the next. Track your cycles and listen to how your body responds

Go With Others When You CanNot just for safety—but for joy. I used to use the ocean to isolate, but it can be so much more fun to use it to bond. Cold water is most healing when it’s shared, not endured alone.

Rest is Part of the Ritual

You can pause. You can step away. And you can return when it feels right. Recovery is not a straight line, and neither is cold water practice. The cold will still be there when you come back—but you might be warmer within yourself.

As an outdoors presenter, my job is to reflect the beauty of the natural world and how we interact with it. And part of that is being honest—not everything wild and trendy is inherently good. But with awareness and care, cold water can be part of a toolkit for resilience, not just a fleeting high.

If you’re drawn to it, give it a go—but give yourself permission to step back too. Nature is patient. She’ll be there when you’re ready.