Millions of people deal with mental health issues like depression and anxiety every day. Many of them look for different ways to relieve stress, whether it’s from work or just feeling overwhelmed all the time. Among these, sauna therapy is becoming more popular due to the positive effects it may have on mental health.
In addition to their well-known relaxation qualities and other health benefits, saunas may aid with mental health concerns such as anxiety and depression. There’s a lot of data to support the idea that incorporating sauna therapy into your routine can boost mental well-being.
Understanding sauna therapy and how it affects the body
Sauna therapy consists of sitting in a heated chamber and enabling your body to warm up, sweat, and relax. Saunas, which originated in Finland, have been used for generations to enhance health and well-being.
There are two major types of saunas:
- Traditional saunas use hot stones to heat the air, elevating the room temperature to 9o°C.
- Infrared saunas employ light to directly heat the body at lower temperatures (50 -75°C).
In a sauna, your body temperature rises, causing you to sweat more. This initiates a variety of processes:
- Improved blood flow
- Muscular relaxation
- Endorphin release that has been linked to improved mood and reduced stress levels.
These bodily effects are what contribute to saunas’ mental health benefits.
Mental health benefits of sauna therapy
Sauna use and reducing anxiety
Sauna treatments provide deep relaxation and reduce stress levels in the body. Heat exposure helps your body to release feel-good endorphins while decreasing the stress hormone cortisol.
A study published in the Journal of Psychosomatic Research found that frequent sauna use can help alleviate anxiety symptoms. When you use a sauna, your body reacts and adapts to the thermal stress, increasing your ability to tolerate daily pressures.
Sauna therapy and reducing depression
Even though depression can be caused by a variety of factors, sauna treatment can assist with mood improvements. Saunas can be uplifting because they stimulate circulation and release endorphins. What’s more, some studies suggest that heat therapy can improve mental clarity and alleviate minor depressive symptoms.
By improving blood flow and relaxing your muscles, saunas may offer short-term relief from the feelings of heaviness and fatigue often associated with depression.
Enhancing overall well-being with sauna use
Frequent sauna use improves physical and emotional well-being. Saunas are known to provide both physical and mental relaxation. After regular sauna use, many people report better sleep and a greater sense of serenity.
According to a research, sauna therapy may improve mental health by easing stress, anxiety, and depressive symptoms. A significant contributing component is the rise in Brain-Derived Neurotrophic component (BDNF), a protein that enhances mood control and memory by encouraging the creation of new neurons (PsyPost – Psychology News). Sauna use has also been demonstrated to lower inflammation, which is associated with a number of mental health issues, including depression. On top of that, sauna therapy improves stress resilience by reducing cortisol, the body’s principal stress hormone. According to studies, frequent sauna use is strongly linked to a lower incidence of mental health concerns such as psychosis, especially when accompanied with moderate to vigorous physical exercise. You can find more information about this here and here.
Custom sauna built by SDS Australia.
Comparing sauna types for mental health benefits
Traditional saunas:
Because of their heated temperatures and humid atmosphere, traditional saunas are great for relieving stress and relaxing muscles. They are comforting to many people, both psychologically and physically. Research has shown that elevated temperatures can also trigger the release of beta-endorphins, which are helpful in the treatment of depression and anxiety.
Infrared saunas:
Infrared saunas provide an alternative means of heating the body at lower temperatures. Despite their lower temperatures, these saunas provide several substantial mental health benefits. Infrared light penetrates deeper into the epidermis, promoting circulation and endorphin release at lower intensities. Infrared saunas can be an effective way to reduce stress and improve mood for persons who are sensitive to high temperatures.
Risks and considerations for using the sauna for mental health
While sauna therapy has potential benefits, it is not without hazards. Improper use might result in overheating, dehydration, and dizziness. Saunas may not be appropriate for persons with pre-existing cardiac or respiratory disorders. If you’re unsure, always consult with a healthcare provider.
Not all saunas and sauna experiences are created equal either. If too many people is anxiety inducing for you, do your research to find a space that is quiet, uncrowded and can help you feel safe and relaxed. If confined spaces are difficult, consider a larger, traditional sauna, or an infrared sauna with a large glass door to help you feel more comfortable. The great news is that with the soaring popularity of sauna therapy over recent years, there are many varieties and experiences on offer, to help you find the right fit.
Precautions for Safe Use
To ensure safe sauna use:
- Stay hydrated before and after your session.
- Limit time in the sauna to 15-20 minutes, especially if you’re new to it.
- Start slow and gradually increase the frequency of sessions.
By following these guidelines, you can safely enjoy the benefits of sauna therapy.
How to incorporate sauna therapy into your routine
Starting with sauna therapy
If you’re new to saunas, start with brief sessions of 10-15 minutes and gradually increase the time as your body adjusts. Regular use, approximately 2-3 times per week, is optimal for reaping mental health advantages.
Combining the sauna with other treatments
Sauna therapy can be used alongside other mental health therapies such as cognitive-behavioural therapy (CBT) or medication. Saunas can help relieve physical tension, making it easier to deal with daily stress, and therefore can offer some really great results when combined with massage.
Contrast therapy (pairing sauna with cold water immersion) is having a huge moment, with many people reporting mental health benefits from regular ice baths alone.
Finding the right sauna for you
Select the sauna type that corresponds to your preferences. If you want high temperatures and humidity, a conventional sauna may be better. However, if you prefer a softer experience, an infrared sauna may be more appropriate. As discussed before, sauna facilities can really vary with some being well kept and offering a luxurious experience, and others being dirty, crowded and just a bit gross.
If visiting a sauna facility isn’t an option, there are also traditional and infrared saunas that can be purchased for home use and even custom made to suit your individual needs.
FAQs about sauna therapy
What benefits can sauna use have on your health?
Saunas improve circulation, promote relaxation, and alleviate the symptoms of depression and anxiety.
What amount of time should I commit to sauna use?
For most people, a session lasting 15 to 20 minutes is recommended.
How often can I use a sauna to help my mental health?
Although individual preferences vary, it is usually beneficial to do so 2-3 times per week.
What distinguishes infrared saunas from traditional saunas?
Infrared saunas use light to directly heat the body, whereas traditional saunas use heated air.
Does using a sauna pose any risks?
Yes, including heat exhaustion and dehydration. Always drink plenty of water and consult a doctor if you have any health concerns.
Can saunas help diseases other than sorrow and anxiety?
Yes, saunas can aid with cleansing, sleep, and muscle relaxation.
Sauna therapy is a safe, all-natural way to improve mental well-being, especially for persons who suffer from anxiety and depression. Regular sauna treatments might help you relax both mentally and physically. As always, pay attention to your body and seek medical advice as needed and if you’re experiencing an acute crisis in mental health, call Lifeline.
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