Lessons from the 🥶 Cold plunge 🥶
How can we relate to stress as a nourishing part of what’s here to help us grow instead of something that shuts us down?
Last week, I booked myself a visit to some of my favorite northern California hot springs. When life gets busy or stressful, hot water is one my favorite ways to experience soothing, relaxation, grounding, and calm.
The first time I entered the cold plunge at this particular location in 2021, I was shocked(!) by how people could spend more than 5 seconds in the cold plunge. My body’s immediate reaction was to contract into itself, making breathing, let alone existing in such a frigid state difficult.
I quickly exited the cold plunge and sat in front of a divinely placed statue of Quan Yin, the Goddess of compassion. I received her blessings and I contemplated the necessity of compassion when facing challenges big and small of all kinds. Quan Yin assured me that being loving and understanding towards the experience of suffering can actually reduce the burden itself.
Image by https://unsplash.com/@gauthamarcot
After a few rounds of dancing between the warm, hot and cold pools, I found that the most transcendent moments I experienced at the springs were when communing with Goddess Quan Yin after leaving the cold plunge. My circulation was active, I could feel the blood and life force moving through my body. I felt so very alive, and also like I had done something that had seriously challenged me yet was absolutely worth doing. I had experienced paradox in my body mind (note the inseparability of our bodies and minds.) An unpleasant experience was inseparable from a very pleasant experience. Through being present and attentive towards the experience of stress, I was able to appreciate contrast and challenge as an indicator of my very aliveness. This contrast between comfort and stress is an important aspect of existing in physical form.
How can we relate to stress as a nourishing part of what’s here to help us grow instead of something that shuts us down?
Years ago I was introduced to the Comfort, Stretch, and Panic zone model at a North America Leadership Jam.
According to the Comfort, Stretch, and Panic Zone model, we operate in three zones:
The Comfort zone: lifeless, secure, bored, stable, unchallenged, safe, comfortable, easy
The Stretch Zone: excited, willing to risk, challenged, expectant, alive, exhilarated, anticipating
and
The Panic zone: frontal lobe (decision making part of the brain) is not online. We are triggered and in fight, flight, or freeze. Not optimal for functioning. Stress may feel difficult to manage, may feel tired, frustrated, annoyed, disinclined, anxious, fed up, exhausted, tense, or fearful.
The Comfort, Stretch, and Panic Zone model guides us to understand our own nervous system and how we can assess our readiness for the tasks at hand, and also our ability to grow through challenge that feels nourishing and fruitful, and to be more wary of challenge that feels debilitating.
I was reminded recently by a friend and colleague Anna of eustress, that a certain level of stress is beneficial. Furthermore, our attitude about stress is a huge factor in how it will affect us. It can be supportive to 1) view stress as as something that can be helpful and assist in our learning and growing and 2) remember that stress is universally experienced ^(1).
Being aware of when and how we go from stretch zone to panic zone can support to have a healthier relationship with stress.
Let’s go back to the hot springs last week…
I braced myself as I prepared to first enter the cold plunge, feeling both excitement, love for this aliveness found in challenge, and fear as I approached the plunge.
Image by https://unsplash.com/@skarlettebaron
…I couldn’t make it past my hips into the cold water. Rather than pushing through as part of me was tempted and has been well conditioned to do, I gave myself full permission to adjust more slowly to the cold water, knowing fully that there would be other opportunities to plunge later in the day. I observed myself in the stretch zone with the cold water up to my hips, and recognized that this level of stress felt like growth, but was not so overwhelming that it put me in a state of panic.
As the day went on, I played in the zones exploring comfort, stretch, and panic…
My second time in the cold plunge, I was able to more comfortably submerge up to my shoulders, and to remain for 10 deep breathes.
My third time I surprised myself as I was able to stay for 100 breathes. After I got out, I felt shivery and maybe like 100 breathes was a few too many for me.
My fourth time, I decided to do a few second plunge and reap the many benefits of this quick plunge method.
The cold plunge was a perfect opportunity to track my own nervous system and monitor what level of stress felt beneficial but not so intense that it felt unmanageable.
Key takeaways:
Embrace Stress as a normal part of life, and an indicator of aliveness and growth
Observe and track stress: Can we slow down with the experience of stress, notice the sensations of it, name it, instead of running away from it as fast as we can? Practice knowing and tracking the edge of stretch so that when panic arises, we are able to care for the parts of self that need tending.
Panic is not wrong. It is our body’s way of communicating we may be in (real or imagined) danger. Be gentle and compassionate when panic arises.
In my work both as a therapy client and as a therapist for other clients, I am in awe of how allowing and really being present with stress or discomfort is often liberating. Much like a cold plunge, engaging in therapeutic processes will no doubt be uncomfortable from time to time. Yet it is in this discomfort that our capacity to engage with stress increases, increasing our ability to manage and be present with stress and challenge so that it can feel more beneficial and less worrisome.
Therapy can help
Find and implement strategies to grow the stretch zone
Feel more grounded and resourced in what nourishes you
Increase your capacity to lovingly track and respond when stretch turns into panic
As so much in the external and internal worlds shakes and trembles in impermanence and uncertainty, I practice befriending stress and remembering its benefits, and caring for myself and others in ways big and small as we find sustenance in responding to the needs of the moment, and the needs of this time.
It is my deep honor to support others in navigating their own stress and nervous system response to triggers and life stressors that are both universal and personally impactful. If you are looking for support in exploring and managing stress or panic, I am available to offer accompaniment and support as you explore, manage, and thrive in your relationship with stress.
May you carry softness and kindness towards yourself in the challenging moments in your days.
