Cold water swimming – a seemingly unlikely topic to be discussing in a glossary of neurodivergent terms but stay with me, it’s more popular than you might think, and it has lots of health benefits. Cold water swimming doesn’t necessarily look like the image on the left – it’s in any mass of water that isn’t heated, and the temperatures can therefore vary hugely. The benefits of being immersed in cold water extend to a simple cold shower, bath, or whatever you can tolerate – you don’t necessarily need to do this is the wild!
Neurodivergencies include many more neurologies than most people realise: autistic and ADHD are the two most widely associated with neurodivergence, but dementia, Parkinson’s, clinical depression, bi-polar, PTSD, deafness, blindness, traumatic brain injuries and many many more – all of these states are officially neurodivergencies, because our neurologies differ from the mainstream – the neurotypical. Despite the huge variation in our neurologies – and many of us do have multiple neurodivergencies, cold water swimming, indeed, any immersion in cold water, is increasingly being recognised as a beneficial therapy for all neurological types, for very good reasons.
I was walking on our local beach at the end of a very blustery, chilly afternoon. A teenage girl ran to the water’s edge and whipped off her clothes down to her swimming costume. Her dad looked horrified, he clearly hadn’t realised this was her plan, and it dawned on him that he should probably keep her company. Unprepared, and visibly uncomfortable at the prospect, he nevertheless gingerly undressed, down to his boxer shorts, and in they both stomped – into the freezing, frothy waves of the Atlantic ocean – screaming and laughing in equal measure. They only stayed in for a few minutes – a few dips to get that most dreaded area under the water: the super-sensitive midriff to neck. I stood there agape and grinning – laughing with them and their relatives. I think from that moment I was fascinated as to how such a physically challenging sensation had the capacity to make people so happy!
So, what is the appeal of cold water? Everyone’s reasons will vary, of course, and you can read a couple of interesting interviews with neurodivergent people, giving their personal perspectives, at the end. So, let’s get on with it, as this is already turning into one of my mammoth articles…
What are the perks?
It’s not possible to separate out the physical and mental health benefits neatly, as they overlap so much. Here are just a few:
- Immersion in cold water improves blood circulation because the cold encourages blood to rise to the skin surface – your heart is working harder as it tries to warm you up.
- Cold water is great for pain reduction in multiple ways, including reducing joint inflammation – it’s the same principle as putting an icepack on an injury, but on a larger scale. It’s a really good way of recovering from the after effects of other sports too – read more about that here: Benefits of cold water for recovery
- It increases production of those all important white blood cells – giving us a really valuable boost to our immune system.
- It increases our metabolism. The body is using so much energy to warm us up, that we burn way more calories than swimming in warmer climes.
It’s mood boosting!
- Those who enjoy this activity report that cold water swimming has a very positive impact on their mental health. And this is the main reason I wanted to write about it here, on the Gentle Autistic site. Low mood and anxiety are the most consistently reported symptoms for neurodivergents – largely because we face multiple physical and mental challenges in a world that doesn’t respect or cater for our needs. So, cold water, if you can stand it, is potentially a really valuable tool to have in your Mood Boosting arsenal.
- D.O.S.E. is an acronym describing the four important chemicals that we produce to make us happy: dopamine, oxytocin, serotonin and endorphins. Wonderfully, ALL FOUR of those vital hormones are generated during and after the act of cold water swimming! Serotonin is more of a slow burner, but definitely very important. Oxytocin has traditionally been described as ‘the cuddle hormone’, though recent research reveals that it is generated during exercise that doesn’t involve cuddling too!
- The two of these hormones that give the most immediate impact are endorphins and dopamine – and they work as a team. Endorphins are released in order to relieve pain – in this instance, the discomfort of the cold water – and these clever little beauties send messages to the brain to report that discomfort. The brain’s response is to produce dopamine – this gives us the natural high that feels so good that it keeps us
returning to do that activity over and over again – to get that natural mood-boosting kick – despite the fact that we know we’re going to have to go through a bit of pain in order to achieve it. This is the same for all types of exercise – it’s what keeps people running marathons or going to the gym. So the phrase “no pain, no gain”, despite being really irritating, actually DOES have some science behind it! - For ADHDers, this dopamine production is incredibly important. Essentially, we struggle to produce and maintain healthy dopamine levels. There are many unhealthy activities that a lot of us engage in, in order to artificially improve our dopamine levels. Dopamine is very important as it helps to cope with stress and anxiety and maintain concentration and memory – all of these being aspects of life that we find so difficult to navigate. So, finding a healthier habit that produces dopamine naturally is a real win for us.
- Dopamine is important for all people, whatever our neurological type. But it’s particularly beneficial for those who are suffering from memory loss (cold water immersion is becoming increasingly well-used for those with Alzheimer’s and Parkinson’s), those who suffer from depression, anxiety, those with fibromyalgia, those trying to kick addictions… the list is a very long one. There are simply no downsides (er, hang on…) apart from the horror of having to get into that water in the first place!
- Quite apart from the positive chemicals that cold water swimming generates in our bodies, the sense of achieving something so challenging is a mood booster in itself.
- Neurodivergents commonly have a multitude of co-occurring conditions – both physical and mental. This is why cold water swimming, or any swimming, is so good – it’s completely natural and it tackles multiple physical and mental challenges at once; it’s a very efficient activity.
This all sounds so appealing, I’ve almost sold it to myself… and I’m really going to try to at least turn the shower down to a lower setting to start with, to start to acclimatise myself. Apparently, our clever bodies can do this – over time the body’s tolerance for cold increases, for most people, not all.
When I asked about this topic on the Gentle Autistic Women’s Facebook group, the feedback was very interesting and very mixed! Some of us can’t tolerate hot water, or anything more than tepid, and easily as many can’t tolerate cold. Some said that they love the idea of cold water swimming (it really does look appealing) but they just know they can’t physically handle it.
Temperature sensitivity
Of course, of the many co-occurring conditions that so many of us contend with, a very common feature is hypersensitivity to temperature and/or overall temperature dysregulation – another interesting topic, that I will write about soon (thanks to the Gentle Autistic member who raised that one). Those that are hypersensitive to cold, are unlikely to even consider cold water swimming – the distress caused would likely far outweigh the benefit, even if we could actually will our bodies to enter that icy cold water in the first place.
Those that are hyposensitive to cold, meaning that we feel the cold far less as a sensation than most other people, are likely to find cold water swimming easier to tolerate. Caution is good though – just because hyposensitive people can’t feel it so intensely, it doesn’t mean to say that the body isn’t being affected by it in the same way as everyone else. Perhaps use a timer to limit time in the water, and have company when taking the plunge, to avoid inadvertently overdoing it to a potentially dangerous degree.
The point is, whether we feel more comfortable in cold or hot conditions, we are not wimps or toughies. We’re just different – with different tolerances that aren’t life choices – they’re part of our neurology. I sit firmly in the zero cold tolerance camp, but this has been so interesting to research, I am going to buy a wetsuit and try floating around for a bit in coolish water (for me, coolish would be less than 28 degrees) – just so I can say I’ve tried – I might even feel the benefits!
If the very idea of coming into contact with cold water is too much to contemplate, the good news is that there are plenty of other healthy ways that we can increase our dopamine levels, and you’ll find examples of those in the glossary entry on dopamine. They include massage, eating a small amount of dark chocolate, feeding our minds with anything that makes us laugh and relax – whether it’s a bit of comedy, good company, or a good book.
The sensible safety bit
If you do decide to dip your toe in the cold water, please read up on safety precautions beforehand. Here’s a neat little article from Ordnance Survey which outlines some of the benefits, and highlights safety considerations towards the end. If you are in any doubt about whether your physical health makes cold water swimming a good choice for you, please consult your medical professional for advice.
A cautionary word on dopamine. This is a feel good hormone and it has the potential to be addictive for that reason. The more we get of it, the more our bodies become accustomed to it, the more of that activity it takes for us to get that same fix. We, just like neurotypicals, can end up exercising (or doing whatever else gives us our hit) to unhealthy levels. Neurodivergents, particularly ADHDers, are very susceptible to addiction.
And now on to the most important section. Below are accounts from two neurodivergent individuals who have very kindly shared their own reasons why cold water swimming is so important to them. I’m so grateful to you both for sharing your joyful experiences, thank you.
PERSONAL ACCOUNTS OF THE JOYS THAT COLD WATER SWIMMING CAN BRING
40+ Female – identifies as Asperger’s
“I never actually thought of it as cold water swimming until someone said it to me earlier this year – I just thought of it as swimming, and I’ve always loved the sensation of being in water. I remember going to the pool as a child, and at the time, that felt cold when you first got in, but then you’d acclimatise.
I’ve gradually realised that I don’t mind the fact the sea’s cold, although in summer it no longer feels cold, and it’s become part of the overall sensation. (I wouldn’t want to swim in hot water!). Also, the fact it’s salt water makes a big difference, somehow. I swam in the river on the moors at the beginning of April, and that was nice, but I prefer the feel of salt water, and the movement of the waves. It’s the fact it’s natural, though – I have little interest in swimming in a chlorinated pool, regardless of temperature, unless there’s really no other option.
I like cold showers when I’m hot, but that was the first cold bath the other day. I didn’t think it would have the same effect because it wasn’t sea water, but it still gave me a mood boost, so it must be the endorphins!
I remembered when I was quite young, I used to fill the sink with water as cold as possible, and plunge my face into it and stay under the water as long as I could!
I would say the primary reason I’m not in a swim group… is the word “GROUP”! It doesn’t really matter what you put in front of it. (It always makes me laugh when people talk about the “autistic community”. If there’s one demographic that does not require a community, it’s that one!)
Anyway, yes, I do swim alone, in the sense that it’s not an organised swim, and I don’t go with anyone (except the dogs – and ******* has been known to try to come and rescue me by swimming out to me and climbing on my back!). But I often go to a beach where there are always people around, so you’d probably be seen if you were drowning. But sometimes I go to more remote beaches, and sometimes I’m the only person on the beach or in the sea. But I don’t think you’re asking about risks, are you? Rather, the preference for it being a solo activity.
And certainly, outside of occasional swims with friends, I’m very much in my own head (or not in my head as it’s a meditation) when I’m swimming. I love it when there are huge waves which lift you and drop you, as it’s like being rocked by the ocean, which is SO soothing! And other times, I’m on a mission to swim across the bay (300m) as many times as I can without stopping. I suppose that’s a bit like runners – you can’t really think when you’re doing it, which is a great relief for an overthinker. Either way, there’s not really a place for other people whilst in that state, and I usually find it irritating if people interrupt it by trying to talk to me.
There’s something about the ritual of getting in and out of the water as well. Especially when you first get in, and you’re acclimatising to the water, as it requires your total focus, which means you’re not fretting over the usual nonsense that we all work ourselves up over. (I also like the adjustment to the different temperatures – both when you get in, and when you get out and put dry clothes on.) The sensation of the WATER takes over from the sensation of cold, which is a revelation. It literally changes my whole day when I’ve been in the sea.”
60+ male – identifies as ADHD
“I’m Neil Barker and our swim group is the Hebridean Siarach Swimmers – our motto is who dares, swims!
We tend to swim from Shawbost beach on the West Atlantic coast of the Isle of Lewis but I do all sorts of other swims, all over the island, because within our group we have people from the east, the north and from Harris and we also have people who are visiting who hear about the group and come and have a swim with us when they’re on their holidays. So, the group, for some reason, I don’t know why, is 98% female and ME and a few other males, so there are very few male swimmers in the group. I think, on the Island, if you were to have some sort of poll of exactly who it is that swims it probably is predominantly females, with a few males going in from time to time. A good number swim in something called ‘skins’ that doesn’t mean they swim naked, they don’t, they swim in costumes. The other sort of swimming which we do is in wetsuits and with something called ‘hands and feet’. In swimming terms this means wearing neoprene swim socks and neoprene gloves, as well as a wetsuit, and even a number of the ladies and some men who swim in skins do, as well as their cozzies, wear rash vests, which are not particularly warm, but offer you a little bit of protection and that, with the ‘hands and feet’, makes it far more bearable.
Swimming, yes, why do we do it? Well, when we do do it, we tend not to swim alone, for obvious reasons. The beaches we do swim at are normally pretty safe, occasionally there are rip currents, although not at the beaches we normally swim at, but in any event if anything untoward happened, you really would want to feel you had people you know close by who would be looking out for you. So, all swimmers should swim if YOU think it’s safe, that’s the key thing. We tend to swim with toe floats as well, which help keep you buoyant. Now, the toe float also has another use because it is, for me, extremely mentally soothing to swim and, in particular, on a relatively calm day, just to lie on my back in the water with my toe float under my head, like a pillow, and just gaze up to the sky, and just float, put my arms out, stretch my legs out and just BE. That is absolutely wonderful. I think that if you spoke to some of the female swimmers that would be a feeling that they would share, because we do tend to do it quite often. Also it’s very pleasant sometimes to just have your toe float in front of you, wrap your arms around it. and then just kick your legs and swim along. It’s just a wonderful place to unwind and relax.
Also, there are the benefits of cold water swimming on the body and there’s someone called Susanna Söberg who’s written a book on the wonders of cold water swimming and its health benefits. I think, in particular, it’s very good at interacting with the brown fats that that we have, and that’s a good thing, apparently. I still think that you actually do get the cold water benefit even wearing a wetsuit because your neck is pretty exposed and your face, and inevitably the water, if you wear a wetsuit, goes down your wetsuit. Admittedly, it warms up, but if you’re in the water long enough you will get cold in any event, particularly as as winter takes hold and perhaps when January and February appear.
What I would say is it’s just an absolutely wonderful way to unwind and to just be. If you want to you can have a good thrash around and swim in the water, or you can just float around and it’s absolutely wonderful – it’s a great way to relax and talk to likeminded friends as well, of course. Afterwards, within our little swimming group, we often have people bring along some home bakes or some sausage rolls and we have a bit of banter and a flask and, from time to time, we have special events. We will probably have a Boxing Day swim or New Year’s Day swim. For instance, for the last couple of years I’ve taken a few people down to Bosta and we’ve had a New Year’s Day swim and rung the bell, which is good fun, and we have a bit of a giggle doing that. So, there’s the social side definitely, but it is absolutely wonderful and therapeutic.
The fact is that cold water swimming is a good thing. A good thing health-wise to swim but, again, practice safe swimming and don’t swim alone, would be my guidance. Of course, if any of the people in the Gentle Autistic groups are ever on the Isle of Lewis and would like to go sea swimming, well then they could do far worse than come along – make contact with myself or Ruth – we’re the people who set up the swim group here – and they’re welcome to come and have a swim with us.
But there’s so many wonderful things to do and also so many wonderful things to see; some wonderful parts of the coastline. One of my favourite swims is out to Garrabost Arch from Garrabost, on Point, which is absolutely amazing. On my first swim over to Garrabost Arch we were joined by a seal. This seal came swimming right up to me and then dived and turned, and I didn’t realise but I had my GoPro with me and it was stuck in the water at the time and it captured the seal – hurtling in towards me then making a rapid turn, presumably when I turned my head. So, yeah it’s absolutely wonderful…
Yes, it’s extremely relaxing and I do actually find that cold water swim mentally invigorating as well, whether it’s a dopamine release you get from it, I don’t know, but I just do find it helps focus; certainly lifts the mood, lifts the spirits and help set me up to do whatever it is I’m looking to do afterwards… even if it’s sometimes an evening, and we sit by the fire. I find it extremely beneficial to mood, and in a good way, so definitely good for the mind, good for the focus, and also because it’s a social thing it’s wonderful to be with likeminded people and have a chat and a coffee. It’s just another way of communing with fellow people.
So that is a definite, and I also think it is a meditative type exercise as well, at times – you don’t always have to be talking to people – just floating around is incredible.
[Cold water swimming] certainly gives you a good feeling and it gives you a high as well, so that’s good. And certainly from an ADHD point of view, it’s obviously not all plain sailing, and I’m having a bit of a mare this week…as I struggle to get something important done, which isn’t good… so, yeah it’s not easy. And I suppose with 40 years of ingrained habits and ingrained thought pattern processes, even with tablets and some coaching it doesn’t eliminate it overnight but it definitely helps. I feel better about things than I would’ve done, say, a year ago, and certainly any time before that. So, yes, swimming is very very good!”