Cold Water Splash: A Technique to Reduce Physical Anxiety and Panic

Who Can Benefit?

The cold water splash technique is particularly effective for individuals who experience panic attacks, have physical symptoms of anxiety, or find it difficult to calm down during stressful moments. This simple method can help quickly alleviate feelings of panic.

How to Use the Cold Water Splash Technique

When you’re feeling overwhelmed, stressed, or anxious:

  1. Find a Sink: Locate a sink and fill your hands with cold water.
  2. Splash Your Face: Splash the cold water onto your face, focusing on areas around your cheeks and forehead.

The Science Behind the Cold Water Splash

Applying sudden cold water to your face triggers the dive reflex, which slows down your heart rate by stimulating the vagus nerve. This physiological response can help counteract the rapid heartbeat associated with panic and anxiety, promoting a sense of calm and control.

Reference

Korb, A. (2015). The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time. New Harbinger Publications.

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