Learn how saunas can help alleviate anxiety and promote relaxation. Discover the benefits of a sauna for anxiety relief and how to incorporate sauna sessions into your self-care routine.
Disclaimer: The information on this website should not replace professional therapy, guidance from a psychiatrist, or medical advice from a doctor.
Is Sauna Effective for Anxiety?
Sauna bathing involves short exposure to high temperatures, generally from 45 C to 100 C (1). Sauna is a common practice in several countries, particularly in Northern and Eastern Europe. It is estimated that there are more saunas than cars in Finland.
Repeated Sauna Improves Anxiety Symptoms
According to a study, patients had reduced anxiety and depression symptoms after repeated sauna sessions (2).
Sauna Also Offers Many Other Health Benefits
Sauna also offers other health benefits, such as:
- Extended lifespan (1)
- Protects against cardiovascular and neurodegenerative disease (1)
- Improvement of conditions such as arthritis, headache, and flu (3)
Other Types Of Bathing For Anxiety
Hot Showers
There is currently a lack of research to support the claim that hot showers reduce anxiety symptoms. However, hot showers can improve your sleep quality, reducing anxiety symptoms. Hot showers can also be used as a distraction or grounding technique for anxiety. Check out our in-depth study of hot showers for anxiety.
Cold Showers
Based on limited research, cold showers can potentially reduce anxiety symptoms (4).
Hot Immersion Baths
There is evidence that hot immersion baths might be good for mental health, reducing symptoms of stress, anxiety, and depression (5). Check out our in-depth article on hot immersion baths for anxiety.
Sources
(1) Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509. https://doi.org/10.1016/j.exger.2021.111509
(2) Hussain, J., & Cohen, M. (2018). Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413. https://doi.org/10.1155/2018/1857413
(3) Laukkanen, J. A., Laukkanen, T., & Kunutsor, S. K. (2018). Cardiovascular and other health benefits of sauna bathing: A review of the evidence. Mayo Clinic Proceedings, 93(8), 1111-1121. https://doi.org/10.1016/j.mayocp.2018.04.008
(4) Siemieniec, S. (2020). Keep it Cool – Adapted Cold Showers for Anxiety (MSci thesis, University of Chichester). DOI:10.13140/RG.2.2.19654.50240/1
(5) Goto, Y., Hayasaka, S., Kurihara, S., & Nakamura, Y. (2018). Physical and mental effects of bathing: A randomized intervention study. Evidence-Based Complementary and Alternative Medicine, 2018, 9521086. https://doi.org/10.1155/2018/9521086
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