Trauma Therapy Homework - Week 3

Week 3: (The Basics)

Cold Therapy

When navigating the complex path of trauma recovery, many tools can support healing and regulation. One such tool is temperature therapy, specifically cold therapy, which has been gaining recognition for its benefits in calming the nervous system and fostering a sense of balance. Let’s explore how cold therapy works, why it’s effective, and how you can incorporate it into your routine.

Understanding Cold Therapy

Cold therapy involves exposing the body to cold temperatures to stimulate physiological and neurological responses. This could be as simple as applying an ice pack, taking a cold shower, or even submerging in cold water. These practices are rooted in the idea that cold exposure can activate the vagus nerve, which plays a crucial role in regulating the body’s parasympathetic nervous system, also known as the "rest and digest" mode.

Why Cold Therapy?

For individuals who experience panic, anxiety, or trauma responses, the body can often get stuck in a state of heightened arousal or fight-or-flight. Cold therapy acts as a reset button for the nervous system, helping it transition from a state of activation to one of relaxation. By activating the vagus nerve, cold exposure helps:

• Lower heart rate
• Reduce stress hormones like cortisol
• Promote feelings of safety and calm
• Enhance overall emotional regulation

How to Practice Cold Therapy

Here are a few accessible ways to incorporate cold therapy into your routine:

1. Ice Packs

Using an ice pack is one of the simplest and most effective methods of cold therapy. Place an ice pack on the back of your neck, your chest, or your face (specifically the area near your cheekbones). Aim for about 15-20 minutes a day. This can be especially helpful during moments of heightened anxiety or after a particularly triggering event.

2. Cold Showers

Cold showers might sound intimidating, but even a short burst of cold water can be incredibly grounding. Start with your usual warm shower and gradually turn the water cold for the last 30-60 seconds. Focus on your breathing during this time, allowing the cold to bring your attention back to your body and the present moment. You can also do cold therapy in the shower before turning it back to hot again if needed.

3. Cold Water Submersion

If you have access to a cold plunge pool, natural cold water, the ocean, or cold baths, submersion can offer profound benefits. Even immersing your hands or feet in cold water for a few minutes can activate the vagus nerve and help you feel more grounded.

4. Hold Ice in your Hands or on your feet

Grab an ice cube from your drink or the freezer and hold it in your hands or place it under your feet. Pay attention as it begins to melt, noticing the cool sensations and the gradual changes in temperature and texture.

5. Use Cold Running Water

Run cold water over your hands, feet, or face for a few minutes to quickly activate the vagus nerve and create a calming, grounding effect.

5. Submerge Your Face in Ice Water

Briefly dip your face into a bowl of ice water to help reset your nervous system, reduce anxiety, and promote relaxation.

6. Freeze Citrus for a Sensory Reset

Hold a frozen half of a lemon, orange, or grapefruit to engage your senses and redirect focus during moments of stress or overwhelm.

Why It Works

Cold therapy works by shifting the focus from overwhelming emotions to the physical sensations of cold. This redirection can create a sense of presence and grounding, making it an excellent tool for moments when you feel disconnected or overwhelmed. Over time, regular practice can also enhance your body’s resilience to stress, helping you recover more quickly from triggers or challenging situations.

Safety First

While cold therapy can be incredibly beneficial, it’s important to approach it mindfully. If you have any medical conditions, such as heart issues or Raynaud’s disease, consult with a healthcare professional before trying cold therapy. Start slowly and listen to your body, gradually increasing exposure as you become more comfortable.

Integrating Cold Therapy into Your Healing Journey

Cold therapy is just one of many tools available for trauma recovery and nervous system regulation. It’s not a standalone solution but rather a complementary practice that can enhance other therapeutic efforts. Pair it with mindfulness, somatic exercises, or talk therapy for a well-rounded approach to healing.

Trust Yourself and Your Process

Each of these practices in trauma therapy homework, including cold therapy, is meant to be a tool in your toolbox. Take what feels supportive and leave the rest. Trust yourself to decide which tools to keep, which to try and discard, and which to keep practicing. There is no one-size-fits-all approach when it comes to resources for trauma and nervous system support. Your journey is unique, and so are the tools that will help you along the way.

FREE Downloadable Handouts

Click this LINK for free access to downloadable PDFs from the Trauma Therapy Homework Series. You’ll be directed to my Google Drive folder, where you can explore all the handouts created so far. You can choose between a digital format for easy viewing on your device or a printable version if you prefer a hard copy.

Here is a preview of this week's handout! Click the link above to get your own free pdf copy.

ABOUT THE AUTHOR

Dr. Megan

Megan Herzing PsyD, Licensed Professional Clinical Counselor, specializes in trauma therapy and creating a safe, supportive space for healing. She integrates evidence-based modalities, including EMDR, Internal Family Systems (IFS), somatic therapy, and Emotionally Focused Therapy (EFT), to address the mind-body connection and empower clients on their journey to wellness. With extensive experience treating complex PTSD, anxiety, attachment injuries, and dissociation, she believes in the power of self-compassion and authentic connection to facilitate lasting change. Drawing from her own healing journey, she brings empathy and lived experience to her work, honoring each client’s unique path toward growth and resilience.