https://www.jamiephillips.coach/blog daily 0.75 2026-07-29 https://www.jamiephillips.coach/blog/benefits-of-cold-showers-in-early-sobriety monthly 0.5 2026-07-29 https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/45f1e8b5-c0f1-4648-ae09-11235cfe094e/Cold_shower_benefits_1_start_warm.png Blog - A Case For Cold Showers (by someone who HATES the cold) - 1. Start with a normal, warm shower – take care of all your usual washing & rinsing activities The benefit of this warm-to-cold exposure both feels easier to me, and it also ensures that your core body temperature is nice and warm before you step into the cold. This protects your organs and other vitals. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/1b6c8f85-02d4-41dc-bc2a-a6ef3c24d6e9/Cold_shower_benefits_2_turn_cold.png Blog - A Case For Cold Showers (by someone who HATES the cold) - 2. Step out of the water – crank it to cold (or cold-ish) The water doesn’t need to be frozen or icy. The goal here is to find a temperature that feels “uncomfortable” but safe. Like you want to get out but you’re not risking hypothermia or shock. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/ef4bd655-4511-4124-a063-794cd107f396/Cold_shower_benefits_3_set_intention.png Blog - A Case For Cold Showers (by someone who HATES the cold) - 3. Set your intention, take some deep breaths – psych yourself up This really matters! If we tell our brains ahead of time “this is gonna be good,” “this is gonna make us feel better,” “I can do this,” “this is resilience training”… it helps provide the mental framework to steer the experience towards the positive. And taking a few deep breaths helps to prime both our mindset and our nervous system for the “shock.” https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/d1444932-29d0-4803-a3ee-4cb4c5896258/Cold_shower_benefits_4_timer.png Blog - A Case For Cold Showers (by someone who HATES the cold) - Optional: Start your timer – if you have a waterproof option I don’t use a timer, but just roughly count in my head. This is quite the challenge at the start of this practice because it’s hard to focus and count and breathe all at the same time… but this gets easier. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/5f2036d4-4e63-4588-93e3-da7d887ebe25/Cold_shower_benefits_5_hands_2.png Blog - A Case For Cold Showers (by someone who HATES the cold) - 4. Acclimate your extremities – start with hands & feet There’s no need to submerge your full body under the frigid stream all at once. Eventually, folks who are really acclimated to the cold may choose this approach, but really, it’s not necessary to achieve the benefits. Continuing to breathe deeply -- I start by putting my right hand into the cold water for a second, then my left. Right foot in, then my left. Back to my hands, I put them both into the stream and start to gently splash the cold water on my forearms – right, then left. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/cc442fde-f9f3-431c-93f0-48565306b64e/Cold_shower_benefits_5_feet_2.png Blog - A Case For Cold Showers (by someone who HATES the cold) - Splash right leg, then left. Still remembering to breathe – in through the nose, long slow exhale through the mouth – I then splash water on my stomach and torso before slowly stepping into the cold stream and letting it hit my front. Moving the whole time like a cartoon taking a shower – I’m splashing water on my shoulders, my face, letting some of the water splash over to my back… Then I slowly turn to let the water hit the back of my legs – still cartoon washing, I’m moving the whole time – this helps with the acclimation and also to achieve the physiological benefits I’m looking for. Once I’ve acclimated my whole back to the cold, I turn back around to the front – still splashing and moving. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/85dc1a78-91d8-45fa-8fc4-e97dd4d1d237/Cold_shower_benefits_6_body.png Blog - A Case For Cold Showers (by someone who HATES the cold) - 5. Full body exposure – keep breathing Now that my body is acclimated and exposed, I start to enjoy the sensations. It feels like swimming in a cold pool or a lake… refreshing and invigorating! I rotate back to front a few times, continuing my deep breathing, until I’ve counted to my target number (or my timer goes off). https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/858d7006-3541-41da-8d6b-5aea89f590df/Cold_shower_benefits_7_head.png Blog - A Case For Cold Showers (by someone who HATES the cold) - PLEASE NOTE: I never completely dunk my head. Even though I allow the cold water to hit my face and neck, I personally never submerge my entire head under the cold. Others do, but I haven’t found it necessary to get the benefits I’m looking for. Submerging your head speeds the rate that your core temperature cools – which amps up the negative risk factors. I don’t do it. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/bec35b72-799c-432e-8aa6-ee4d5eb1139d/Cold_shower_benefits_8_celebrate.png Blog - A Case For Cold Showers (by someone who HATES the cold) - 6. CELEBRATE – the party continues Turn off the water, step out, dry off… and smile! Maybe do a little happy dance or high-five yourself in the mirror! Whatever feels right to you, just have a little moment of celebration. You just did something bad@ss and brave! https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/130fc5d7-896d-420f-810e-bfc0761b7e93/Cold_shower_benefits_9_bonus.png Blog - A Case For Cold Showers (by someone who HATES the cold) - BONUS/ Confession: I used to be a total baby when it came to getting out of the warm shower and into the colllllld air. I’d have a heater set up and dry off as quickly as possible to minimize the shiver… BUT. Now. After ending my normal warm shower with a cold, bad@ss blast, I just step confidently out into the air! [Which actually feels warm and comfortable most days… AND even if it still feels a bit chilly, I give that feeling a purpose because I know it’s just extending the benefits of my cold exposure.] Win/win/win. https://www.jamiephillips.coach/blog/boredom-in-early-sobriety monthly 0.5 2026-07-29 https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/fd5c5a78-82e2-44ac-aa97-041d52848ad5/dramatic_chipmonk.gif Blog - Feeling Bored After Quitting Alcohol? How to Handle Restlessness in Sobriety - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jamiephillips.coach/blog/success-in-early-sobriety-small-shifts-create-big-results monthly 0.5 2026-07-29 https://www.jamiephillips.coach/blog/how-to-feel-better-now-aka-the-power-of-mindset monthly 0.5 2026-07-29 https://www.jamiephillips.coach/blog/how-to-increase-dopamine-without-alcohol monthly 0.5 2026-07-29 https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/3e0d1a79-8dc9-4e89-ade8-12bca9862739/Dopamine_artificial_vs_natural.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/2cb66ae9-aded-4391-83c1-2ce8fdc825ac/Cold_shower_dopamine_boost.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - 1. Cold exposure* = Fast, long-lasting dopamine boost Cold water — even just for 30 seconds at the end of a shower — can significantly increase dopamine levels. Research shows that cold exposure can elevate dopamine in a way that is: Sustained → Regulated → Free from the crash associated with alcohol There’s also growing research that shows improvements in mood, resilience, and stress tolerance. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/3fae61c4-308a-4930-9971-a6d050e31551/Dopamine_boost_completing_tasks.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - 2. Completing small tasks (dopamine through progress) Your brain loves checking things off! Every time you finish a task, you create a little dopamine reward signal in the brain. Even little things like: Making your bed Sending an email Going for a short walk Progress creates momentum, and momentum leads to motivation. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/c8df7980-93d7-4450-a4b4-db23099b4991/Dopamine_boost_gentle_movement.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - 3. Gentle movement (especially low-intensity) You don’t need punishing workouts to feel better. In fact, low-intensity movement can help regulate dopamine while also supporting serotonin and overall mood. Activities like: Walking Yoga Light strength training Just walking out the front door when you’re trying to drink less alcohol can be a really effective strategy to get through this period of “resetting.” https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/7f372d21-32d1-41ef-96eb-e1fb3c5c26ec/Dopamine_boost_foods.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - 4. Eating to support dopamine Your brain needs the raw materials to produce dopamine! The following list presents some foods that naturally increase dopamine levels in the body. These foods contain brain-supporting nutrients including omega-3 fatty acids, tyrosine, and antioxidants. Foods like: Eggs and fish Sesame and pumpkin seeds Bananas, raspberries, pomegranate, and avocado Grapefruit and other citrus Green tea Also consider: Omega-3 fatty acids Supporting gut health (which plays a key role in neurotransmitter function) Consuming these foods can help improve concentration, drive, and general health. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/f205453d-fe1e-496c-95d4-a4da51ebf280/Dopamine_boost_meditation.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - 5. Meditation and stillness This one surprises people. Doing “nothing” can actually help balance your dopamine system. Practices like meditation or yoga nidra [aka non-sleep deep rest] help to: Reduce overstimulation → Improve dopamine receptor sensitivity → Decrease cravings over time In other words: You’re not just increasing natural dopamine, you’re making your brain more responsive to it. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/322a18c3-95ae-4612-867c-7263d3605589/Dopamine_boost_sunlight.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - 6. Sunlight and circadian rhythm Morning light exposure is one of the simplest and most powerful tools available. Getting natural light early in the day helps regulate: Dopamine Cortisol Sleep cycles Better sleep leads to better dopamine regulation, which makes everything else easier. https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/618f59c0-3122-4ad0-bce8-0bf9e80f0e5d/Dopamine_artificial_vs_natural_2.png Blog - How to Boost Dopamine Naturally When You’re Drinking Less - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jamiephillips.coach/blog/from-survival-mode-to-self-trust-healing-burnout monthly 0.5 2026-07-29 https://www.jamiephillips.coach/blog/drink-responsibly-is-not-a-warning-label-its-gaslighting monthly 0.5 2026-01-22 https://www.jamiephillips.coach/blog/struggling-with-dry-january-and-how-to-keep-going monthly 0.5 2026-01-22 https://www.jamiephillips.coach/blog/reimagining-dry-january monthly 0.5 2026-01-18 https://www.jamiephillips.coach/blog/how-to-drink-less-without-willpower monthly 0.5 2026-07-27 https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/1767641868418-WQF6IA741SOSGKVSZTK7/Free_Masterclass_drink_less_without_willpower_graphic.png Blog - How to drink less without willpower. (free video training) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.jamiephillips.coach/blog/gratitude-grief-and-real-growth monthly 0.5 2026-04-23 https://images.squarespace-cdn.com/content/v1/645926db8cbfbb62a298fb7e/ccdf7bd7-8584-4e90-925f-ebb07071f388/IMG_5018.jpeg Blog - Gratitude, Grief, and Real Growth. - Make it stand out INCOMING: Personal story about losing a parent. NOT INTERESTED? 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