What do cold plunges ❄️ have to do with ketamine therapy? ✨
Not much, on the surface...
But read on and I’ll tell you how they are related, at least in my mind!
(...and I'll share my morning cold exposure ritual!)
You might have heard that psychedelics are catalysts for change, not silver-bullet cures.
What that means is: what we put in, is what we get out, of medicine work.
Preparation and integration are arguably the most
important aspects of ketamine therapy.
Both preparation and integration play crucial roles in the depth and effectiveness of psychedelic therapy. While this post is not an in-depth guide on preparation and integration, it's important to clarify when I say “preparation and integration” I am referring to specific practices, done consistently, to connect with mind, body and spirit.
The preparation phase includes practices like mindfulness meditation, journaling and cultivating body awareness. In integration, the insights and awareness gained in medicine sessions are processed and integrated into post-session life. This is done in therapy and at home, by using the practices of preparation to help deepen integration.
Though preparation and integration might sound
like two distinct processes,
in practice, over time, they begin to feel like a continuous process
of self-love and personal growth.
So what does all of this have to do with cold plunges?
I incorporate a cold plunge morning ritual into my preparation and integration routine. This practice helps me feel grounded and starts my day with embodied presence and gratitude. Cold plunges support me in embracing discomfort, increase my somatic awareness and help deepen my understanding of my thoughts and emotions, all while cultivating self- compassion. Additionally, I do cold plunges outdoors, which has the added benefit of being in nature.
My husband Jeremy introduced me to the power of cold plunges; specifically, the Nordic Spa ritual of hot exposure, then cold, followed by quiet relaxation. He swears it cured an almost debilitating hangover on a snowboarding trip with friends. Now, I can’t vouch for its anti-hangover effects, but, for an introvert like me, quiet, relaxing spaces, like spas, have always felt like heaven. I felt guilty about my love of spas for many years. It felt indulgent and privileged, and too expensive to do often.
Yet, the more deeply I healed, the more I saw, felt, and trusted
that my nervous system had needs I longed to prioritize.
Ketamine therapy helped me connect with and trust in my body, and deepened the belief that I deserved to feel good in daily life, not just when I could afford to escape to a fancy spa!
…and that is where hot and cold come in.
Ever since my husband discovered the power of the “ water circuit” we have shared the love of hydrotherapy. One of my favorite hydrotherapy spas is Bota Bota in Montreal.
Since we can’t live at a spa, and money is not unlimited, we wanted to find a way to bring the benefits of hydrotherapy home. So, I researched cold plunges, and found this funny little guy, The Ice Pod! And, with it, I have been able to re-create the relaxation ritual that I previously found only at a spa.
My morning Nordic Spa ritual!
So, here
is my morning practice, loosely based on the protocol at Bota Bota, which you can find HERE.
is my morning practice, loosely based on the protocol at Bota Bota, which you can find HERE.Try it and see how you feel!
- Wake up early enough to have at least 30 minutes to yourself, before the day gets too busy! (I know waking up early is hard, but try it, I think you'll think it's worth it!)
- Begin with 15 minutes of hot exposure. You can take a hot bath or shower, or, if you’re lucky enough to have a Jacuzzi, that’s even better!
- The next step is the cold plunge. A cold shower works, but I use my ICE POD! I aim for one minute, but recommendations range from 30 seconds to several minutes. (I never thought I 'd be able to tolerate more than 10 seconds, but within a month of consistent practice, I can stay for one minute in 55-ish degrees, and I actually kind of enjoy it!)
- The final step is quiet relaxation for 15-30 minutes. The trick is to relax as soon as you get out of the cold. Prepare whatever you need before the cold exposure so that you will be comfortable and warm once you get out. I make sure I have a blanket, a comfortable chair, water and socks! Bonus- relax outside while the sun comes up and birds start to sing! Nature is great for mental health!
When you relax, after the cold plunge, you will most likely have the magical experience of feeling your body coming back to life. It's like a de-thawing. I notice tingling and waves of energy through my entire body. It wakes me back up to this human body I forget about all the time. It feels magical, invigorating, and I feel so alive.
I’ve done my fair share of listening to and reading about the benefits of cold exposure.
My intention in sharing is that a mindful ritual, such as hot and cold exposure, integrated into everyday life, can bring back the sacred, and make life feel special again. Ritual can help us remember ourselves, come back to our bodies, and slow down our constantly active minds, bringing us to presence.
Maybe a hot and cold circuit is not for you, and that’s ok.
You could ask yourself, "when do I feel the most present, calm, relaxed, alive"?
Consider: watching the sunrise, doing yoga, or writing in a journal. Practices, like these, done consistently and mindfully, can become self- care rituals that enrich our lives. And, for those of us doing psychedelic therapy, they can help us prepare for and integrate medicine experiences.
I hope you'll take this post as an invitation to add some daily self-care and magic to your life! ✨
❤️ Mary
Hi, I'm MaryI believe that your symptoms make all the sense in the world. There is nothing wrong with you ❤️
I also believe that, provided the right conditions, you can reconnect with a place of awe, beauty, curiosity, and aliveness that you so deserve ✨
I believe these things as a result of what I’ve learned on my own healing journey and as a trauma therapist with the honor of supporting others on this path 🤝
I approach each client with the unshakable belief that symptoms like depression, anxiety, and trauma are natural responses to unhealed emotional pain.
Ketamine, used therapeutically, can facilitate access to these tender, usually inaccessible places WHILE allowing for a client's innate wisdom and healing intelligence to come through. When this happens, transformation occurs.
And though not everyone is a candidate for psychedelic therapy, for those who are, I see profound healing over and over again.
I believe this work is my purpose, and I am honored to contribute some of what I have learned along the way in this blog. Thank you for being here 🙏
For more information about Ketamine Assisted Psychotherapy, download my free resource here.
