The Self-Care Routine I Hate (and won’t give up)

I’ve written before about the importance of understanding what self-care is and identifying self-care strategies that work well for you. I have highlighted the importance of using the strategies that work for your system, tossing the ones that are ineffective.

Over the years, I’ve created a solid self-care system, full of the strategies that work for me. There is one self-care routine that I’ve been using for the past three years that I absolutely dread doing. Every single time I engage in this activity, I have to use maximal willpower.  Even though I hate this routine, it’s also a practice I’m determined to never give it up. What is this love/hate self-care routine, you ask?  It’s cold exposure.

Now, I can guess what you’re thinking. Cold exposure sounds uncomfortable at best and torturous at worst.  Believe me, I’ve had the same thoughts. But despite the initial discomfort, cold exposure, particularly through cold showers or plunges, has become a cornerstone of my self-care routine. I dread the initial blast of icy water and absolutely love the energy, focus, and clarity it provides me throughout the day

Physiological Benefits

The physiological benefits behind this routine are fascinating. When you expose your body to cold water, your blood vessels constrict, which can help reduce inflammation and swelling in your body. This constriction is followed by a rapid dilation once you warm up, which improves circulation. Improved circulation means that more oxygen and nutrients are delivered to your muscles and organs, aiding in recovery and overall vitality.

Cold exposure also triggers the release of endorphins, those feel-good hormones that can help boost your mood and reduce stress. Additionally, it stimulates the production of norepinephrine, a hormone and neurotransmitter that plays a key role in attention, focus, and energy levels. This might explain why I often feel a sense of clarity and alertness after my cold showers, even if I had to muster every ounce of willpower to turn that faucet to cold.

Another powerful hormone, dopamine,  is increased by up to 250%.  The amazing benefit of cold exposure and dopamine increase is that this type of dopamine increase gradually decreases throughout the day, prolonging drive and motivation without the dreaded mid day crash.    

Cold Exposure and Resilience

Beyond these immediate effects, there’s a deeper, more enduring benefit to this practice. Cold exposure teaches resilience. Each time I face that icy blast, I’m reminded that I can do hard things—that I can step into discomfort and come out stronger on the other side. It’s a daily exercise in mental toughness, a way of proving to myself that I am capable of embracing challenges, no matter how daunting they seem in the moment.

To increase the benefits of this practice, I’ve learned the Wim Hof breathing method, a simple but effective way of working with my body’s responses to maximize the benefits.  So, while I may never relish the sensation of cold water hitting my skin, I’ve come to appreciate the profound impact it has on my body and mind. It’s a routine that, despite my dread, I’m committed to maintaining because the benefits are simply too significant to ignore.