The Benefits Of Ice Rollers, From Skin Care To Easing Anxiety

There’s no denying that TikTok is full of creators trying to make money by doing product advertisements — and that’s fair, because everyone needs an income stream. But there’s one popular product we have questions about: ice rollers.

A little background: Ice rollers are basically handheld tools that can get super cold, then are rolled on a surface (most often the face). On TikTok, there are over 23,000 videos tagged #iceroller, in which creators share their experiences with the product. For example, media personality Alix Earle said it reduces puffiness after a night of drinking, and creator @fitsobergirl said it’s been a lifesaver when she has panic attacks.

But can a little cold actually do that much for skin and your mental health? Or is this just another case of a TikTok craze that needs debunking?

According to both dermatologists and therapists, ice rollers have various benefits — especially if you use them the “right” way.

First and foremost, let’s address an elephant in the room: Many times, skin care tips are about preventing wrinkles and hiding the appearance of skin conditions.

If that’s something you’re interested in, that’s totally fair — just know you don’t have to be. Skin conditions and signs of aging are nothing to be ashamed of; they aren’t “imperfections” you need to “cover up.”

With that said, if you’re interested in how ice rollers can affect your skin, read on.

For fresher-looking skin, grab an ice roller. Without sacrificing affordability too much, this skin care device will get the job done.

Here’s how: “Cold application to the skin decreases the appearance of fine lines, reduces puffiness and soothes the skin, while rolling improves circulation,” said Dr. Bridget Kaufman, a board-certified dermatologist with the Skin & Laser Center of New Jersey.

Dermatologist Dr. Kristina Collins agreed it can be soothing, especially concerning the alleviation and irritation of conditions like rosacea and acne. “The cold temperature helps calm inflammation and soothes irritated skin, making it a great tool for those with sensitive skin or after cosmetic procedures,” Collins said.

Has a friend ever lovingly told you that you look “dead,” perhaps after a night out or when your baby hasn’t slept through the night in weeks? If so — and you want to address that — an ice roller can help.

“When you use it on your face, the cold temperature reduces swelling areas by making blood vessels tighter,” explained Dr. Hamdan Abdullah Hamed, a board-certified dermatologist. “This means you can appear more awake and lively, especially early in the day or after having salty food.”

Collins agreed, saying an ice roller can give the face a more toned and lifted appearance.

“It also boosts circulation, which brings fresh oxygen to the skin’s surface, improving the overall glow and vitality of the complexion,” she added.

Ice rollers aren’t only for your skin; they can boost emotional well-being, too. Therapists explained how.

Lauren Farina, a licensed therapist, performance coach and founding CEO of Invited Psychotherapy and Coaching, uses an ice roller and encourages her clients to do the same. She finds it especially helpful in managing anxiety symptoms.

This may be surprising. Wouldn’t the body get stressed out when it’s exposed to such a chilling, uncomfortable temperature?

Farina explained why that’s not quite the case. She said that the face — and more specifically, the forehead — has a bunch of cold receptors. Cold temperatures stimulate the vagus nerve there, which regulates the nervous system.

“In other words, the vagus nerve acts as a ‘break’ for the stress response, calming the nervous system and mitigating symptoms of anxiety,” Farina said.

Another therapist shared insight into how exactly this happens. “When we submerge our face in cold water, take a cold shower or use something like an ice roller, the cold temperature changes our body’s physiological response to stress,” said Danielle Tucci, a counselor and private practice owner at Live Better Therapy Solutions. “This change in cold temperature triggers the ‘diving reflex,’ which slows down our heart rate and activates our parasympathetic nervous system, which can lead to a sense of relaxation and calmness.”

So, ice rolling can be a fix when you need to calm your mind and body right here, right now. “Deliberate cold exposure practices, like using an ice roller on the face, can stop a panic attack in its tracks,” Farina said. “Its calming effects are immediate.”

Fun fact: This is actually a therapeutic technique adopted from dialectical behavior therapy (DBT). It’s a part of TIPP, which stands for temperature, intense exercise, paced breathing and progressive muscle relaxation (all skills that can help you handle acute distress).

This tool is helpful beyond acute crisis situations, too, in a much simpler way. “One way it helps is by reducing inflammation, which can ease physical tension and promote relaxation, making it easier to manage stress,” said Kristie Tse, a psychotherapist and founder of Uncover Mental Health Counseling.

Ice-rolling can keep you mindful, which also reduces stress levels.

Research backs up the benefits of mindfulness for mental health. In fact, mindfulness can be as effective as anxiety medication, according to a 2022 study in JAMA Psychiatry.

Tse said ice rollers help with this because the cold stimulus creates “a moment of mindful presence that can distract from anxiety and provide an immediate sense of calm.”

Farina had similar reasoning, saying, “It is nearly impossible to ruminate about the past or worry about the future when the body is exposed to cold temperatures.”

Is there a “right” way to use an ice roller — or is it pretty self-explanatory? Yes.

“Softly move the ice roller upwards on your face,” Hamed said. “Begin at the center (like around your nose) and go towards the sides (near your ears). This helps with blood flow and makes your skin feel nice.”

Tse recommended rolling over your jaw and forehead, too, or wherever you hold the most tension.

From a skin perspective, Hamed encouraged giving more time to places that feel puffy or red, like under the eyes or on the cheeks.

The experts agreed you only need about five to 10 minutes of rolling to reap the benefits, at least for skin care and mood maintenance purposes.

If you’re using it in the midst of a bout of anxiety or anger, though, five to 10 minutes probably isn’t necessary. Tucci said the DBT framework encourages about 30 seconds of cold exposure with the temperature being above — not below — 50 degrees Fahrenheit for safety reasons.

As far as frequency, Tse suggested daily or a few times a week — whatever works for your schedule and skin. Collins agreed it’s safe to use daily, though she recommended starting with two to three times a week and gradually increasing if your face is sensitive.

Hamed recommended morning rolling if you want to wake up or feel fresh, and Kaufman agreed. “The effects are seen immediately and only last a few hours,” she added.

As far as the mental health piece, Tucci shared that cortisol (the stress hormone) is often highest in the morning. “Should you find that you wake up feeling anxious or worried about tackling the day ahead, working this into your morning routine could be beneficial,” she said. An ice-rolling session can also be a great way to relax after a long day, too, according to Hamed.

So really, both morning and evening “rolls” have benefits. “The best time to use an ice roller is in the morning, as it helps with depuffing and awakening the skin,” Collins said. “You can also use it after applying serums or moisturizers to help lock in the product and soothe the skin after a long day.”

Hamed recommended keeping your ice roller in the freezer so it’s always ready, and washing it before use so it doesn’t dirty your face.

Last but certainly not least, it’s important to note that while ice rollers have lots of benefits, they aren’t for everyone. Tucci urged people with cardiac issues or medical conditions to consult with a physician before using an ice roller (or implementing any other new techniques).

Also, don’t hold the ice roller in one space for too long, or it could lead to thermal injury, according to dermatologist Dr. Muneeb Shah in a previous HuffPost article. Ultimately, ice rolling should feel “right.”

“This practice should feel soothing, not uncomfortable,” Tse said, “helping to ground you and offering a dedicated moment for relaxation and emotional balance.”