Anchor Health Counseling

Wellness trends like cold showers, journaling, and meditation are all over social media, but do they actually support mental health? In this post, we break down the science and therapeutic insights behind each practice. Learn how these tools can help with stress and anxiety, when they might backfire, and why they work best when paired with deeper emotional support. Whether you’re new to self-care or trying to get unstuck, this post offers a grounded, inclusive perspective.

Do Cold Showers, Journaling & Meditation Really Help?

If you spend time on TikTok or Instagram, you’ve probably seen people plunging into cold water, showing off aesthetic journals, or glowing after a meditation session. These wellness trends are more than internet fads—many people report feeling better mentally after trying them. But do they actually help with stress, anxiety, or depression? Let’s look at what the science (and therapy) says.

Cold Showers: A Jolt of Relief or Just Hype?

Cold water therapy has exploded in popularity, and some research backs it up. Cold exposure may activate the vagus nerve, reduce inflammation, and trigger a release of endorphins, those feel-good brain chemicals.

In fact, a 2016 study found that daily cold showers were linked to improved mood and decreased symptoms of depression for some people. But it’s not for everyone. For those with trauma histories or sensitive nervous systems, abrupt cold exposure can feel overwhelming or even dysregulating.‍

Therapist tip: If you’re curious about cold exposure, start small—try 30 seconds at the end of a warm shower. Listen to your body, not just the trend.

Journaling: A Private Space to Process

Writing your thoughts down can create a powerful sense of emotional release. Research shows that expressive writing may help reduce rumination, improve self-awareness, and even strengthen your immune system.

Journaling tends to be most helpful when it’s:

Done regularly (not perfectly)
Focused on feelings, not just facts
Honest and reflective rather than performative

Prompts like “What do I need right now?” or “What’s something I’ve been avoiding?” can lead to surprising insights.

Meditation: Rewiring the Mind Over Time

Meditation has been practiced for thousands of years—and science is finally catching up. Studies show that regular meditation can reshape the brain, improving focus, reducing anxiety, and increasing emotional regulation.

The goal isn’t to “clear your mind” but to notice your thoughts without judgment. Over time, this can help reduce the grip of negative thought loops.

Apps like Insight Timer or Headspace are great starting points. But remember, it’s okay if meditation feels uncomfortable at first—especially if you’re not used to sitting with your emotions.

Therapist insight: Meditation often brings up what we’ve been avoiding. That’s not failure—that’s the beginning of deeper healing.

These Tools Support—They Don’t Replace—Healing

Cold showers, journaling, and meditation can absolutely support your mental health. But they’re not replacements for therapy, medication, or other forms of professional care when needed. Think of them as tools in your wellness toolkit—not fixes, but supports.

At Anchor Health Counseling, we often integrate mindfulness and somatic awareness into sessions, helping clients build routines that honor their needs and nervous systems.

You Don’t Have to Figure It Out Alone

Trying wellness trends on your own can feel empowering—or frustrating. If you’re doing “all the right things” and still feel stuck, you’re not alone. Sometimes what we really need is a space to explore the why behind our stress, patterns, and pain.