If you’ve spent any time on social media lately, you’ve probably seen people stepping into ice baths, sitting in infrared saunas, or booking cryotherapy sessions.

What may seem like the latest wellness trend is actually rooted in something much deeper: our bodies respond powerfully to temperature changes.

While some people are investing in expensive wellness experiences, I often remind clients that one of the most effective temperature-based strategies has been part of evidence-based mental health treatment for more than 35 years.

It’s a skill from Dialectical Behavior Therapy (DBT).

Why Temperature Matters

Temperature can influence our nervous system, heart rate, circulation, stress response, and emotional state.

Research on heat therapies, including saunas, suggests potential benefits for cardiovascular health, stress reduction, mood, and overall well-being. Researchers have also found that cold exposure may help activate physiological responses that improve alertness, resilience, and recovery. While the research continues to evolve, both hot and cold therapies are gaining popularity because they intentionally engage the body’s stress response systems in controlled ways. (SAMHSA)

The wellness world may be catching up to something therapists have known for decades: sometimes we need to help regulate the body before we can regulate the mind.

DBT Has Been Teaching This for Over 35 Years

Developed by Marsha Linehan in the late 1980s, Dialectical Behavior Therapy (DBT) teaches practical skills to help people manage overwhelming emotions.

One of the most recognized distress tolerance strategies is called TIPP:

• T = Temperature
• I = Intense Exercise
• P = Paced Breathing
• P = Paired Muscle Relaxation

The temperature component is beautifully simple.

When emotions become overwhelming, the goal isn’t to eliminate the emotion. The goal is to lower its intensity enough so your thinking brain can come back online.

One evidence-based strategy involves:

🧊 Holding an ice cube

🥣 Submerging your face in a bowl of ice water for several seconds

🚿 Taking a cold shower

This isn’t a cure for anxiety or depression. It’s a temporary reset button that helps create space between an emotional reaction and your next decision.

As NAMI discusses in its distress tolerance resources, these skills help people manage intense emotions safely rather than becoming consumed by them. (NAMI)

But Warmth Can Be Healing, Too

As a therapist, I also teach clients that warmth can be incredibly self-soothing.

Not every moment calls for activation. Sometimes our nervous systems need comfort.

I often encourage clients to intentionally create a “cozy corner” in their home.

This might include:

• Sipping a warm cup of tea or coffee
• Sitting under a soft blanket
• Dimming the lights
• Reading a book
• Listening to calming music
• Practicing mindfulness

Warmth can communicate safety to our bodies.

In DBT, mindfulness teaches us to be present without judgment. Sometimes healing isn’t about fixing anything at all. It’s about creating small moments of comfort and allowing ourselves to simply be.

Mental Health Organizations Agree: Small Daily Coping Strategies Matter

Both SAMHSA and NAMI emphasize that managing emotional distress often begins with small, practical actions that support both the body and mind.

SAMHSA encourages people to incorporate coping skills such as movement, deep breathing, healthy routines, and intentional self-care to help reduce stress and improve emotional well-being. NAMI similarly encourages building practical coping tools and emotional regulation skills that can be used during moments of distress. (SAMHSA)

This is one reason I love discussing temperature change with clients.

It is:

• Accessible
• Low-cost
• Evidence-based
• Easy to practice at home

You don’t need an expensive cryotherapy membership or a luxury wellness retreat to begin supporting your nervous system! Sometimes your freezer, a cozy blanket, and a mindful moment are enough.

Watch My Matone Moment 🎥

Be sure to watch my Matone Moment video featuring the DBT Ice Cube Technique, where I demonstrate this simple, evidence-based skill you can begin using today.

Safety Note

Always consult your physician before trying any new heat or cold therapies, especially if you have heart conditions, cardiovascular concerns or other health concerns. Temperature-based techniques are not appropriate for everyone and should always be used safely and thoughtfully.

Article and Video by: Kim Matone, LCMHC and Co-Founder of Matone Counseling & Testing

Kim Matone
About the Author

Kimberly Matone
Kim Matone, LCMHC, is a mental health counselor and co-founder of Matone Counseling & Testing. She works primarily with women and women’s issues, particularly perinatal mental health including postpartum depression, anxiety, and psychosis. Kim is also committed to helping families and individuals in long-term recovery and works collaboratively with clients to create a safe space for mental healthcare. She hosts the YouTube podcast Raindrops On Roses, where she has authentic discussions with other mental healthcare providers and community partners.