What a week! I’m telling ya, PTSD has a way of making you feel like you’re on a rollercoaster and sometimes, you just want to get the heck off! I’ve had some really sad moments this week, and some really happy ones, and then some moments where I have been so angry I can barely think straight.
I acknowledge that I have so many good things going on in my life right now. The support I have received from the podcast and the connections I have been making lately are more valuable to me than I can put into words. When I think about it all, I want to dance and sing and celebrate. And then other moments, like this past weekend, when I finally got to see my newly remodeled office, I started to cry….and then the awful thoughts crept in:
Do I deserve this?
What if I fail?
Will I be taken seriously?
It has been hard to shut these thoughts off lately. And I’ll be the first to admit that I’m not the best at using “coping skills”. In fact, I hate the term “coping skills”. When my mind is racing a mile a minute and when I’m filled with anxiety and doubt, I don’t want to meditate. I don’t want to do deep breathing. I don’t want send thoughts of gratitude out into the universe. Yes, all of these things are wonderful and helpful, but when myself or anyone else is feeling off-the-charts types of emotions, it can be very difficult to get grounded by using the skills listed above. Sometimes, I need something fast and powerful to snap me out of my panic, anger, and shame. I’ve been utilizing a specific DBT-based technique lately that has been helping me tremendously, and I wanted to share it with you.
Yep, I said it. Cold showers. Or if you cannot shower, place ice packs or bags full of cold water on your face, or you can fill up a sink with cold water and dunk your head in!
So let me just back track a little bit. I first learned about taking cold showers as a way to deal with stress, panic, rage, self harm, etc. in 2014. And I immediately rejected it because I am notorious for taking showers so hot that it’s a wonder my flesh has not melted off yet. But a few months back, I rediscovered the effectiveness of temperature change in the body when helping to ground yourself and regulate your nervous system.
I get what you’re probably thinking: “If I’m going to be told that freezing my ass off will help with distress tolerance, I want to know who, what, when, were, why, and how it works. “
So here’s what we know: Humans have something called the “mamalian diving response.” This is an automatic physiological response that occurs in our bodies when we come into contact with cold water. What we know about the mamalian diving response comes from an experiment in 1962 that was done on free divers, which showed that as people dive into colder waters, their heartrates slow down, no matter how vigorous their activity. Some divers were swimming as fast as they could and their heart rate still remained lower in the colder, deeper water. In addition to this, it has been learned that when in colder, deeper water, blood circulation tends to flow away from the limbs and moves instead toward vital organs in the body to protect them and keep them functioning at full capacity.
But here’s the thing, simply dipping your toes in cold water won’t be enough. You need to be all in, well, at least your face. You have trigeminal nerves in your face, which, when in contact with cold water, will send signals to the vagus nerve. The vagus nerve allows for communication between the body and the brain and will cause your heart rate to slow down.
As someone who hates cold showers, I have to say, this technique works!
So when you feel like you can’t turn the intensity level down on your emotions or if you feel like your thoughts won’t stop racing, go try out a cold shower and discover the deep diver in you!
To read more about the mammalian diving response, please click below: