How Cold Exposure May Help Regulate MS-Related Mood Swings

Introduction

Living with multiple sclerosis (MS) often means navigating a rollercoaster of unpredictable symptoms—not just physical, but emotional too. One of the lesser-discussed yet deeply impactful challenges is mood swings. For many people with MS, fluctuations in mood can come out of nowhere—ranging from sudden irritability or anxiety to unexpected tears or deep emotional lows.

But what if there were a natural, accessible way to help regulate those shifts? Enter cold exposure therapy.

From plunging into icy baths to stepping into a cold shower, cold exposure has gained attention in recent years for its mood-regulating, anti-inflammatory, and nervous-system-balancing effects. While it’s not a cure, emerging science suggests that cold exposure may offer real benefits for people with MS struggling with emotional volatility.

Let’s explore the relationship between cold exposure and MS-related mood swings—what the science says, how to try it safely, and what to expect.

Want a cold plunge? Click here.

🧠 Understanding Mood Swings in MS

Before diving into cold therapy, it’s important to understand why mood swings happen in MS in the first place.

1. Neurological Causes

MS is a central nervous system disease, meaning it affects the brain and spinal cord. When lesions form in regions of the brain responsible for mood regulation—such as the prefrontal cortex, amygdala, or hippocampus—it can disrupt normal emotional processing. This isn’t “just depression” or “anxiety” in the typical sense; it’s neuroinflammation interfering with emotional control.

2. Immune Dysregulation and Cytokines

Mood regulation is also impacted by immune system messengers called cytokines. In MS, elevated levels of pro-inflammatory cytokines like IL-6, TNF-alpha, and IFN-gamma have been linked to both depressive symptoms and heightened emotional sensitivity.

3. Fatigue and Stress

Chronic fatigue, sleep issues, pain, and mobility struggles can all chip away at emotional resilience. Add hormonal changes or heat sensitivity into the mix, and it’s easy to see how mood swings become part of the MS landscape.

🌊 What Is Cold Exposure Therapy?

Cold exposure therapy—also known as cold water immersion, cryotherapy, or simply cold plunging—involves deliberate exposure to cold temperatures, typically through:

Cold showers (10–15°C)
Ice baths or cold plunges
Outdoor swims in natural bodies of cold water
Whole-body cryotherapy chambers

The goal is not to suffer through discomfort, but to activate adaptive responses in the body—calming inflammation, training the nervous system, and releasing feel-good neurochemicals.

🔬 How Cold Exposure Affects Mood and the Nervous System

1. Stimulates the Vagus Nerve

Cold exposure—especially on the face, neck, or chest—stimulates the vagus nerve, which plays a key role in regulating the parasympathetic nervous system (your “rest and digest” state). Vagal activation helps:

Calm the mind
Lower heart rate and blood pressure
Improve resilience to stress
Reduce anxiety symptoms

For people with MS, who often experience autonomic nervous system dysregulation, this can be incredibly beneficial in stabilizing emotional ups and downs.

2. Releases Endorphins and Dopamine

Even short bursts of cold exposure can trigger a natural release of endorphins and dopamine—chemicals that boost mood, reduce pain, and promote mental clarity. A 2021 study found that dopamine levels rose by up to 250% after cold water immersion, with effects lasting for hours.

3. Reduces Inflammatory Cytokines

Cold therapy can lower levels of pro-inflammatory cytokines and increase anti-inflammatory markers like IL-10. Since inflammation plays a key role in MS mood symptoms, cooling the body could help reduce neuroinflammation and restore better emotional balance.

4. Increases Heart Rate Variability (HRV)

Heart Rate Variability is a measure of how well your nervous system adapts to stress. Cold plunging has been shown to increase HRV over time—a positive sign of nervous system resilience and mood regulation.

🌡️ How to Use Cold Exposure Safely with MS

⚠️ Important Precautions:

Before starting any cold exposure practice, talk to your neurologist, especially if you have cardiovascular issues, cold intolerance, or Raynaud’s phenomenon.

That said, most people with MS can try some form of cold therapy with adjustments.

✅ Beginner-Friendly Methods:

Face immersion: Fill a bowl with cold water and dip your face for 10–30 seconds. This stimulates the vagus nerve without full-body shock.

Cold shower finish: Start warm, then turn cold for the last 30–60 seconds. Work up to 2–3 minutes.

Hand and foot plunges: Dip extremities into cold water for 1–2 minutes to stimulate circulation and calm nerves.

Short cold plunge: If you're ready, try immersing in 10–15°C water for 1–3 minutes, then warm up gently.

🔁 Frequency:

Start 2–3 times per week.

Some people benefit from daily cold exposure (especially quick showers).

Listen to your body and increase gradually.

🧣 Always Warm Up After:

Use blankets, warm drinks, movement, or infrared saunas to restore core temperature and prevent chills post-session.

🧘 Real Benefits People with MS Report

From anecdotal evidence and MS support communities, cold therapy has helped people with MS to:

Feel emotionally “reset” after a flare or stressful day
Reduce anxiety or irritability spikes
Calm overstimulation or sensory overload
Improve mental clarity after foggy episodes
Boost resilience to future stressors

Some even describe it as "a nervous system reboot" that helps them approach the day with more emotional control and energy.

🔁 How Cold Exposure Complements Other Mood Tools

Cold therapy doesn’t replace treatment but works best alongside other MS mood-stabilizing tools like:

Medication (for depression, anxiety, or mood regulation)

Therapy (CBT, DBT, or trauma-informed care). Click here to try Online therapy.

Mind-body practices (yoga, meditation, journaling)

Anti-inflammatory supplements (Omega-3s, magnesium, curcumin). Click here for supplements for people with MS.

Nervous system regulation (breathwork, vagus nerve toning). Click here to try breathwork.

When used consistently, cold exposure can be part of a layered, holistic approach to emotional resilience with MS.

🧩 When to Avoid Cold Exposure

While cold therapy is safe for many, some should avoid or modify it:

People with cardiovascular disease
Those with extreme heat/cold sensitivity
People in the middle of a relapse unless cleared by their doctor
Individuals with hypothyroidism, Raynaud’s, or nerve pain aggravated by cold

Start small, test your response, and never force yourself through panic or pain. The goal is nervous system balance, not shock.

💡 Final Thoughts: It’s About Regulation, Not Perfection

Mood swings in MS aren’t a sign of weakness. They’re a signal that your nervous system is under pressure—biochemically, emotionally, or neurologically.

Cold exposure won’t magically erase those mood shifts, but it can retrain your nervous system over time. With consistency, even just a few minutes of cold therapy per day can help you feel calmer, more grounded, and emotionally more stable.

In the end, the power lies in small, repeatable actions that build resilience—not just physically, but emotionally, too.

Want a cold plunge? Click here.

📌 Quick Tips to Get Started

Habit	Description
🧊 Cold face splash	Easiest way to start. Dip your face in ice water for 10–20 seconds.
🚿 Contrast shower	Finish your warm shower with 1 minute cold. Gradually increase to 3 min.
🛁 Cold plunge	1–3 minutes in 10–15°C water. Have warm clothes ready after.
📅 Track your mood	Use a journal or app to track mood before and after cold sessions.
🤝 Pair with breathing	Practice box breathing (inhale 4, hold 4, exhale 4, hold 4) while cold.

📚 References

Shevchuk, N. A. (2008). Adapted cold showers as a potential treatment for depression. Medical Hypotheses, 70(5), 995–1001.

van Tulleken, C. et al. (2014). Winter swimming improves general well-being. PLOS ONE.

Rymaszewska, J., Ramsey, D., & Chładzińska-Kiejna, S. (2008). Whole-body cryotherapy as adjunct treatment of depressive and anxiety disorders. Archives of Psychiatry and Psychotherapy, 1, 49–57.

Kox, M. et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS, 111(20), 7379–7384.

Tipton, M. J., et al. (2017). Cold water immersion: kill or cure?. Experimental Physiology, 102(11), 1335–1355.

Bretherton, B. et al. (2019). Vagus nerve stimulation for depression: A systematic review and meta-analysis. Psychological Medicine, 49(2), 265–276.

Mahbub, S. et al. (2021). Neuroimmune interactions and the role of cytokines in MS-related mood symptoms. Journal of Neuroinflammation, 18(1), 123.