In today’s fast-paced world, where stress and anxiety have become all too common, prioritizing mental health is more crucial than ever.
From natural disasters to man-made wars, divisiveness, and the constant onslaught of technology, everywhere you turn there’s bad news forcing its way into your mind, wreaking havoc on mental health.
“Over the course of the past decade, there’s been increased willingness to recognize mental health as an essential part of one’s well-being.” – Nicole Spector
Navigating these complexities of modern life makes it essential to we explore holistic approaches that can support our mental well-being. One such practice that has been practiced for centuries by cultures across the world for its profound benefits, is contrast therapy.
Reducing Stress and Anxiety
You’ve heard of a runner’s high but did you know the sauna can produce the same feeling? Contrast therapy helps reduce stress and anxiety in a myriad of different ways, from lowering stress hormones to releasing happy chemicals (think dopamine and serotonin) in the brain.
The sauna is proven to release endorphins in your brain that create a euphoric state of being. Alternating between hot and cold temperatures is scientifically shown to create happiness and a sense of well-being, both things that directly relate to your mental health.
Contrast therapy has also been shown to reduce cortisol levels directly related to stress. Cortisol is a hormone in your body that plays a significant role in everything from your metabolism to sleep quality, and is known broadly as “the stress hormone.”
High levels of cortisol can result in anxiety, depression, and other mental health issues plaguing people across the world, making it even more paramount to find healthy ways to cope and relieve stressors in your life.
Improving Sleep
For those struggling with sleep disturbances, contrast therapy can be a game-changer. In a recent blog, we take a deep dive into how the heat of the sauna helps to regulate body temperature, increase melatonin production, aid in aches and pains that can keep you awake, and promote mental clarity.
“Studies also show that sleep deficiency changes activity in some parts of the brain. If you’re sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency has also been linked to depression, suicide, and risk-taking behavior.” – National Heart, Lung, and Blood Institute
By inducing a state of relaxation in the sauna before bedtime, sauna sessions can promote deeper and more restful sleep, greatly benefiting your mental health and combatting issues before they arise.
Combatting Depression
During and following the pandemic, along with a multitude of life-altering current events, depression levels have continued to arise at home and abroad. According to the World Health Organization, an estimated 5% of adults suffer from depression globally.
Thankfully, there are holistic and healthy ways to combat these concerning numbers.
A recent study published in the National Library of Medicine highlights that “frequent sauna bathing was strongly associated with a reduced risk of psychotic disorders. These new findings add to emerging evidence that frequent sauna therapy could reduce the risk of several acute and chronic health conditions.”
A study featured in Wired, explored the concept of sauna paired with CBT as a treatment for depression. Ashley Mason, a clinical psychologist and a team of researchers at UCSF shares that those with depression can find it difficult to implement recommended lifestyle changes to help with their symptoms, like eating healthy and remaining active, due to the effects of the illness. Mason shares how sauna can help them overcome this hurdle. “We know exercise works for depression,” Mason says. “It’s just much easier to get someone to lay down in a sauna for a while than to go on an hourlong run—especially if they have depression.” Ditto for people with disabilities.
The combination of heat, relaxation, and the release of endorphins can help alleviate feelings of sadness and despair. By incorporating sauna sessions into our self-care routine, we can take an active step towards preventing and treating depression and nurturing our mental health.
“The true definition of mental illness is when the majority of your time is spent in the past or future, but rarely living in the realism of NOW.” – Shannon L. Alder
Being Present
In a world that is constantly connected, the sauna provides an environment that allows you to leave your phone at the door, encouraging mindfulness and presence through its unique setting and sensory experience.
When stepping into a sauna, high temperatures force you into your body and mind, creating a physical and mental retreat from external distractions. The heat of the sauna helps to relax the body, alleviating tension and promoting a sense of calm.
As you leave the hot room to enter the cold portion of the thermic cycle – hot, cold rest, rehydrate, repeat– stepping into cold water involves a ritual of slowing down, regulating your breathing, and focusing on the sensations of the cold on your skin. This intentional focus on the present moment helps individuals to let go of stress, worries, and anxieties, allowing them to be fully immersed in cold immersion.
In this way, contrast therapy acts as a sanctuary for practicing mindfulness, enabling individuals to connect with their bodies, thoughts, and emotions in the present moment, which can have a huge impact on mental health.
Countering Loneliness
Even though people are more connected to each other than ever thanks to technology and social media, we’re seeing a concerning statistic: loneliness is on the rise.
According to Dr. Vivek H. Murthy, the 19th and 21st Surgeon General of the United States, “loneliness is associated with a greater risk of cardiovascular disease, dementia, stroke, depression, anxiety, and premature death.” He shared that “in recent years, about one-in-two adults in America reported experiencing loneliness.”
The sauna has become a natural anecdote to this in the US in recent years and has been for centuries around the globe. Gathering together to disconnect from our screens and partake in the practice of sauna and cold plunge is bringing people out of isolation and into a wellness space that promotes socialization outside of the local bar.
“Mental health is a basic human right.” – World Health Organization
Bringing the ritual home
When put together, the above benefits of sauna can have a significant impact on a person’s mental health. It’s important to note that contrast therapy and its benefits are dose-dependent. Many of these studies show that frequent sauna use, typically 4-7 times a week, results in these mental health benefits.
We invite you to join us at either of our locations in Minneapolis and Duluth, Minnesota, to learn more about this ancient ritual and experience it for yourself.
If you’d like to bring the ritual of sauna to your backyard, connect with our team to begin the process.
