Whether you're alone, with loved ones, or in a group setting, anxiety can strike at the most unexpected times. It might feel as though your body is working against you. But could a simple trick, like grabbing some ice, help calm your nerves? On social media platforms like TikTok and Instagram, a popular claim suggests that applying ice to the back of your neck can rapidly reduce anxiety. To uncover the truth behind this viral trend, we reached out to mental health professionals. Studies reveal that exposing your body to cold temperatures, such as ice, can trigger physiological changes that help manage stress when used effectively.
How Ice Therapy Can Calm Anxiety
Placing ice along the side of your neck can stimulate the vagus nerve, which plays a vital role in calming the body's fight-or-flight response. “This cold exposure, particularly on the neck or chest, can help reduce stress levels,” explains Ashwini Nadkarni, MD, an assistant professor at Harvard Medical School and associate medical director at Brigham Psychiatric Specialties at Brigham and Women's Hospital.
Why Cold Therapy Works
The vagus nerve, the body’s longest cranial nerve, starts at the brainstem and travels through the neck, chest, and abdomen. It's a crucial part of the parasympathetic nervous system, which regulates essential functions like digestion, heart rate, and relaxation. “Think of the parasympathetic system as the body’s brake system, working to restore calm,” says Nadkarni. Dr. Emily Casanova, an assistant professor of neuroscience at Loyola University, likens the parasympathetic and sympathetic systems to a car’s gas and brake pedals. While the fight-or-flight response “hits the gas,” the parasympathetic system “applies the brakes,” helping the body switch between states of action and rest. Applying ice to the back of your neck stimulates the vagus nerve, activating the parasympathetic system and creating a feedback loop that reduces anxiety. This can slow your heart rate and send calming signals to your brain. “The cold lowers your core body temperature, triggering this calming response,” explains Casanova.
Additional Cold Therapy Techniques
Besides placing ice on your neck, you can try:
– Dunking your face in cold water
– Taking a cold shower
– Drinking ice-cold water These methods can produce similar calming effects, adds Nadkarni.
Other Simple Methods to Reduce Anxiety
1. Humming, Laughing, or Gargling
These activities stimulate the vagus nerve through its connection to the vocal cords and throat. Vibrations disrupt the body’s panic response, promoting relaxation.
2. Practicing Controlled Breathing
Slow, deep breaths can activate the parasympathetic system. “Even breathing through a straw can help,” notes Casanova. Concentrating on deep exhales encourages relaxation, lowers your heart rate, and reinforces a calming feedback loop.
3. Elevating Your Legs
Sitting down and raising your legs reduces the strain on your heart, helping the body exit fight-or-flight mode. “You’re essentially telling your heart it doesn’t need to work as hard,” explains Casanova.
Combining Techniques for Effective Stress Management
By pairing cold therapy with other simple techniques, you can create a reliable toolkit for managing anxiety in challenging moments. Whether at home or on the go, these methods are simple to incorporate into your daily routine, helping you feel more grounded and in control.