I Tried Daily Cold Showers for 7 Days in 2025 – Here’s My Experience and Benefits

Cold showers have long intrigued me, even before they became a viral wellness trend on platforms like TikTok. I used to enjoy the occasional cold rinse after workouts or sauna sessions, finding the sensation invigorating—a natural wake-up call for the mind and body.

However, committing to a daily cold shower, especially during the chilly Cape Town autumn, was an entirely new challenge. It felt almost like a test of endurance.

Motivated by research suggesting cold exposure can enhance mood, sharpen focus, and ease anxiety, I embarked on a week-long experiment: one cold shower each day. Here’s a detailed account of my journey and the results.

What Are Cold Showers Exactly?

While definitions vary, most experts agree that a cold shower involves water temperatures below 60°F (15°C). The shock of cold water triggers physiological responses that can boost alertness and mental clarity.

The Wim Hof Method, popularized by the Dutch “Iceman,” combines cold exposure with breathing techniques to enhance physical and mental resilience. On social media, many claim cold showers improve productivity and emotional wellbeing.

Scientific studies back some of these claims. A 2021 study in Lifestyle Medicine found mood improvements after cold exposure, while earlier research from 2008 suggested cold showers might help treat depression.

Dr. Pamela Walters, a consultant psychiatrist, notes, "Cold water exposure shows promising benefits for mood, mental clarity, and overall wellbeing. While not a standalone treatment, it can be a valuable component of a mental health strategy."

Harvard Medical School’s Dr. Ashwini Nadkarni adds that consistent cold showers over weeks or months can support mental health by activating the sympathetic nervous system and releasing mood-enhancing neurotransmitters.

My 7-Day Cold Shower Experience

Day 1: The Initial Shock

Starting with a 30-second cold blast at the end of my warm shower, I was immediately hit by the intense cold. My breath caught, and my mind screamed, but afterward, I felt surprisingly alert and ready for the day.

Days 2–3: Getting Used to It

Though I dreaded the cold blast, I stuck to the routine and noticed a refreshing clarity akin to wiping fog off a mirror. Dr. Walters recommends starting with short bursts and gradually increasing duration to build tolerance safely.

On day three, I accidentally skipped the cold blast but quickly corrected myself, learning that integrating it into my routine was key.

Days 4–5: Emotional Reset

On a particularly low day, the cold shower forced my brain into survival mode, temporarily lifting my mood by grounding me in the moment. Dr. Nadkarni explains this grounding effect can help regulate emotions, even if evidence is still emerging.

While my sleep remained unchanged, I noticed improved focus and alertness.

Days 6–7: Embracing the Challenge

By day six, I welcomed the cold showers as a small daily victory that reduced stress and boosted motivation. On day seven, despite colder temperatures making it tougher, I still experienced increased alertness and readiness to tackle tasks.

Mental Health Benefits of Cold Showers

Cold showers can enhance alertness, focus, and inspiration by activating the sympathetic nervous system and releasing endorphins and noradrenaline. These chemicals improve mood, reduce stress, and combat fatigue, especially benefiting those with chronic tiredness.

Repeated cold exposure may help regulate stress and anxiety over time, making it a useful addition to mental wellness routines, though it’s not a substitute for professional treatment.

Experts caution that individuals with cardiovascular issues or severe mental health conditions should approach cold exposure carefully.

Key Takeaways from My Week

• Cold showers boosted my energy and mental clarity without the jitters of caffeine.
• They provided a powerful emotional reset during low moments.
• Completing a daily discomfort built confidence and resilience.

While I won’t make cold showers a daily winter habit, I plan to use them as a wellness tool when I need a mental lift or motivation boost.

Final Thoughts

Cold showers are intense but potentially rewarding. They offer small yet meaningful improvements in mood, energy, and focus. More importantly, they remind us that we can face challenges head-on and emerge stronger.

If you want to try, start slowly with lukewarm water and gradually lower the temperature to a tolerable level. It’s an accessible method worth exploring in your self-care routine.

References

1. Kelly JS, Bird E. Improved mood following a single immersion in cold water. Lifestyle Medicine. 2022;3(1):e53.
2. Shevchuk NA. Adapted cold shower as a potential treatment for depression. Medical Hypotheses. 2008;70(5):995-1001.
3. Kopplin CS, Rosenthal L. The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial. Curr Psychol. 2023;42(31):27058-27070.
4. Huttunen P, Kokko L, Ylijukuri V. Winter swimming improves general well-being. International Journal of Circumpolar Health. 2004;63(2):140-144.
5. Briganti GL, Chesini G, Tarditi D, Serli D, Capodici A. Effects of cold water exposure on stress, cardiovascular, and psychological variables. Acta Physiologica. 2023;239(4):e14056.

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