As the seasons shift, it’s a natural time to reassess what’s working—and what’s not—in our wellness routines. Whether it’s plunging into something new (literally) with cold exposure or simply picking up a pen to clear your head, April invites a chance to try accessible tools that support mental clarity, physical recovery, and emotional balance.
Cold Plunges: Hype or Helpful? A Nurse’s Take
Cold plunges (or cold-water immersion) have been showing up all over social media—but the buzz isn’t entirely just hype. Evidence supports some real benefits, especially for those who are active.
Short plunges (around 50–59°F for 5–15 minutes) can help reduce muscle soreness and increase recovery time after workouts*. Cold plunges also produce vasoconstriction, which reduces blood flow to extremities, possibly helping to control inflammation and swelling. Once the body warms up afterward, vasodilation occurs, increasing blood flow and flushing out metabolic waste products. This “pump and flush” effect is often a reason athletes recover faster after hard training. However, consistent evidence for long-term health benefits (like immune boosts or metabolic improvements) is limited or inconclusive.
Cold exposure also triggers a release of norepinephrine (aka energy) and beta-endorphins (aka mood booster), which may explain the energy and mood boost many people report. Some early research suggests cold water may even have a MILD antidepressant effect.
But cold plunges aren’t for everyone. People with heart issues, circulation problems, or who are pregnant should avoid them. Even healthy individuals should start slow—30 to 60 seconds is plenty for beginners—and never plunge alone.
Bottom line: Cold plunges aren’t magic, but they can be a useful wellness tool when used carefully and in moderation. Think of them as a useful tool in a broader wellness routine, not a replacement for rest, nutrition, or medical care.
*This is backed by a 2016 Cochrane review that looked at multiple studies involving athletes.
Pen Mightier Than the Pill?
Why journaling earns a spot in your mental health toolkit
Journaling has quietly become a favorite among mental health professionals—and not just because it’s low-tech and low-cost. It’s a practical, non-invasive way to help manage stress, mood swings, grief, or trauma.
Backed by research, expressive writing has been shown to reduce symptoms of depression and anxiety, especially when done regularly. A study in JMIR Mental Health found clear mental health benefits from structured journaling. Journaling helps people recognize patterns in their thinking and behavior—making it easier to track triggers or emotional spirals and supports emotional regulation and self-awareness. Gratitude journaling, in particular, has been tied to better sleep, less stress, and a brighter outlook.
A study by Dr. James Pennebaker also linked short daily writing sessions (just 15–20 minutes for 3–4 days) to stronger immune responses, lower cortisol levels, and decreased doctor visits. Let’s take the challenge to write for 15 minutes today! Here are a few prompts.
- What do I want from today?
- One thing I am looking forward to:
- How do I want to treat people today?
- What has been draining me lately?
It’s not a cure-all—but it’s a powerful self-care habit that pairs well with professional care. Great for those who feel emotionally stuck, burned out, or just trying to sort through life.
Join us on May 21st to understand your Employee Assistant Program Benefits and if you are eligible for mental health benefits through your employer benefits. Sign Up today.
(https://seattlemetrochamber.zoom.us/webinar/register/WN_n5O525zRTZ6v-CZ_kpIGXQ#/registration)