the 5 phases of depression and how to fight them with an ice bath.

5 phases de la dépression

The 5 stages of depression

Depression is a common mental disorder that affects millions of people around the world. It is characterized by persistent sadness, loss of interest in daily activities, and decreased energy. Depression is not limited to one condition, but often progresses through five distinct phases. Understanding these phases is essential to better fight depression and find effective treatment methods.

Phase 1: Denial

The first phase of depression is often marked by denial. Affected people may refuse to recognize their depressive state, thinking that it is simply a difficult passage or temporary sadness. During this phase, it is crucial to encourage individuals to become aware of their emotions and to seek appropriate support.

Phase 2: Deep sadness

The second phase of depression is characterized by deep and persistent sadness. Affected individuals may feel constantly down, cry frequently, and find it difficult to find pleasure in activities they previously enjoyed. In this phase, it is important to encourage individuals to talk about their feelings, reach out to loved ones, and consider professional treatment options.

Phase 3: Apathy and isolation

The third phase of depression is marked by increasing apathy and isolation. Affected individuals may lose interest in social relationships, withdraw from social circles, and feel emotionally drained. At this stage, it is crucial to remind them of the importance of social support and to offer them encouragement to participate in social activities.

Stage 4: Suicidal thoughts

The fourth phase of depression is the most dangerous, as suicidal thoughts may arise. Those affected may experience extreme despair, loss of self-esteem, and consider ending their lives. It is imperative to take these signs seriously and seek emergency professional help. Suicide prevention hotlines and mental health professionals can provide lifesaving assistance.

Phase 5: Recovery

The fifth phase of depression is the recovery phase. Although the journey may be different for each individual, recovery from depression is possible with proper treatment and adequate support. Recovery can take time, but by working with mental health professionals, undergoing personalized treatment, and adopting self-care strategies, it is possible to return to a fulfilling life.

5 stages of depression

Fight depression with an ice bath

Besides traditional treatments, there are also alternative methods to combat depression. One such approach is the ice bath, also known as cold therapy.

Ice bathing is a technique that involves immersing yourself in cold water for a short period of time. This practice may seem strange, but it offers many mental health benefits, including in the fight against depression.

When you immerse yourself in an ice bath, your body experiences vasoconstriction, which is the contraction of blood vessels. This helps reduce inflammation and stimulate the production of endorphins, neurotransmitters that act as natural painkillers and improve mood.

Ice bathing can help regulate levels of cortisol, the stress hormone, in the body. The intense cold of the ice bath stimulates the release of adrenaline, which helps reduce stress and promote a state of relaxation.

depression cold shower

How to do cold water therapy

To practice ice bathing as a method of dealing with depression, here are some steps to follow:

  1. Prepare a bath filled with cold water. You can add ice cubes to intensify the effect of the cold.

  2. Gradually immerse your body in cold water. Start with the feet, then the legs, and so on, until you are completely submerged.

  3. Stay in the ice bath for a specific period of time, usually 2-5 minutes. If you are a beginner, start with short periods and gradually increase the duration.

  4. When you come out of the ice bath, warm yourself gently by wrapping yourself in a warm towel or covering yourself with warm clothes.

  5. Repeat this practice regularly, preferably once or twice a week, to feel the long-term benefits.

Although it may feel uncomfortable at first, ice bathing can provide significant relief for people suffering from depression. It is important to note that this method does not replace professional medical treatment, but can be used in addition to other therapeutic approaches.

It is also essential to consult a medical professional before trying ice bathing, especially if you have pre-existing health conditions such as cardiovascular disorders.


Depression goes through different phases, and it is crucial to recognize and treat this condition appropriately. Ice bathing, as an alternative approach, may provide mental health benefits by reducing inflammation, boosting endorphin production, and promoting relaxation. However, it is important to consult a medical professional and take a comprehensive approach to dealing with depression, including traditional therapies, social support and other methods recommended by mental health professionals.

It is crucial to understand that each individual is unique and may react differently to different therapeutic approaches. What works for one person may not work for another. Therefore, it is important to explore different methods and find the one that works best for each individual.

In addition to ice bathing, there are other complementary techniques that can help combat depression, such as regular physical exercise, meditation, cognitive-behavioral therapy, and taking medications prescribed by a medical professional. . It is recommended that you work closely with a mental health professional to develop a personalized treatment plan tailored to each situation.

It is also important to emphasize that depression is a complex illness that requires support and understanding from those around you. Loved ones play a crucial role in the healing process, offering emotional support, encouraging the depressed person to seek help, and creating an environment conducive to recovery.

Depression is a serious mental disorder that goes through different phases. Understanding these phases and seeking appropriate treatment is key to helping sufferers overcome this condition. The ice bath can be a complementary method in the fight against depression. With the right support, it is possible to overcome depression and return to a fulfilling life.