What is Heat Therapy?

Heat therapy, also known as thermotherapy, is the process by which heat is applied to the body to relax muscles, improve blood circulation, promote metabolism, and reduce pain [5]. Heat therapy ranges from the targeted use of a heating pad to whole body use of an infrared sauna. When the human body is repeatedly exposed to heat, the body responds by increasing its resistance to the heat stressor, increasing lung capacity and breathing ability, improving sweating, activating blood flow, and improving circulation [3].

How Can Heat Reduce Anxiety?

Recently, a study [3] determined that the repeated use of a heated sauna for 20-40 minutes three times per week significantly increased circulating brain-derived neurotropic factor (BDNF). BDNF is a molecule that circulates within the brain and is responsible for the differentiation, maturation, and survival of neurons in the nervous system [3]. Lower BDNF levels have been associated with increased anxiety [2]. Therefore, thermotherapy may improve anxiety by increasing BDNF production in the brain [3]. However, further research is currently being conducted to determine if whole-body hyperthermia is a viable treatment for anxiety.

Another way heat can reduce anxiety is through modulating neurotransmitters in the brain. Thermotherapy may provide relaxation and thereby increase serotonin, and decrease cortisol and glutamate in the brain [4]. Cortisol and glutamate are neurotransmitters that contribute to the stress response in the human brain, and if these are decreased, may improve anxiety levels [4].

 

Examples of Heat Therapy:

 

What is Cold Therapy?

Cold therapy, also known as cryotherapy, is the process by which the body is repeatedly exposed to extremely cold temperatures for a short periods of time. Cryotherapy results in anti-inflammatory and painkiller effects from the hormonal, immune and circulatory systems [6]. It is a therapy that induces physical activity and reinforces the immune system [1]. Additionally, cryotherapy has been determined to reduce anxiety levels [1,6,7].

How Can Cold Therapy Reduce Anxiety?

During a cold therapy session, the body works to maintain its core temperature while the cold temperature on the surface of the skin induces decreased heart rate and increased blood pressure [1]. A decreased heart rate can reduce the risk for panic attacks and anxiety symptoms [1]. Stress neurotransmitters called cortisol and norepinephrine are produced during cryotherapy, which helps the brain become better at adapting to stress over time [6]. Additionally, inflammatory processes are associated with anxiety, and cryotherapy may improve anxiety by decreasing inflammation throughout the body [1].

Examples of Cold Therapy:

Cool Air Chamber

Ice Roller

Cold Compress

Ice Bath

Polar Plunge

Cold Shower

Ice Head Wrap

Ice Massager

Cooling Spray for the Body

 Interested in starting your cryotherapy and thermotherapy journey? Check out our store for ideas!

References:

1. Doets, J. J., Topper, M., & Nugter, A. M. (2021). A systematic review and meta-analysis of the effect of whole body cryotherapy on mental health problems. Complementary Therapies in Medicine, 63, 102783. https://doi.org/10.1016/j.ctim.2021.102783
2. Duman, R. S. (2017). BDNF, 5-HT, and anxiety: Identification of a critical periadolescent developmental period. American Journal of Psychiatry, 174(12), 1137-1139. https://doi.org/10.1176/appi.ajp.2017.17101084
3. Glazachev, O. S., Zapara, M. A., Dudnik, E. N., Samartseva, V. G., & Susta, D. (2020). Repeated hyperthermia exposure increases circulating Brain Derived Neurotrophic Factor levels which is associated with improved quality of life, and reduced anxiety: A randomized controlled trial. Journal of Thermal Biology, 89, 102482. https://doi.org/10.1016/j.jtherbio.2019.102482
4. Knobel, A., Hanusch, K., Auen, N., Rübener, F., Fischer, S., Borzim, C., ... & Schäfer, M. (2022). Whole-Body Hyperthermia (WBH) in Psychiatry. In Water-filtered Infrared A (wIRA) Irradiation: From Research to Clinical Settings (pp. 155-164). Cham: Springer International Publishing. https://doi.org/10.1007/978-3-030-92880-3_12
5. Kwon, O. S., Kwon, B., Kim, J., & Kim, B. H. (2022). Effects of heating therapy on pain, anxiety, physiologic measures, and satisfaction in patients undergoing cystoscopy. Asian Nursing Research, 16(2), 73-79. https://doi.org/10.1016/j.anr.2022.02.002
6. Rymaszewska, J., Ramsey, D., & Chładzińska-Kiejna, S. (2008). Whole-body cryotherapy as adjunct treatment of depressive and anxiety disorders. Archivum immunologiae et therapiae experimentalis, 56, 63-68. https://doi.org/10.1007/s00005-008-0006-5
7. Szczepańska-Gieracha, J., Borsuk, P., Pawik, M., & Rymaszewska, J. (2014). Mental state and quality of life after 10 session whole-body cryotherapy. Psychology, health & medicine, 19(1), 40-46. https://doi.org/10.1080/13548506.2013.780130