Ice Rollers Aren't Just for Skin—Discover Their Surprising Mental Health Benefits Too!

There’s no doubt that TikTok is brimming with creators promoting products for income — and that’s understandable, as everyone needs a revenue stream. However, there’s one trending item that raises some questions: ice rollers.

To give some context, ice rollers are handheld tools that get very cold and are typically used on the face. On TikTok, there are over 23,000 videos tagged with #iceroller, where creators share their experiences with this product. For instance, media personality Alix Earle claims it reduces puffiness after a night out, while creator @fitsobergirl says it’s invaluable during panic attacks.

But can a bit of cold really have such an impact on skin and mental health? Or could this be another case of a TikTok trend in need of debunking? According to dermatologists and therapists, ice rollers do offer benefits — particularly when used “correctly.”

How Ice Rollers Can Benefit Your Skin

Let’s start with a point of clarification: many skincare tips are aimed at reducing wrinkles and minimizing the visibility of skin conditions.

If that’s your goal, that’s completely understandable — but it’s also fine if it’s not. Skin conditions and aging are natural and not something to “conceal” as if they’re imperfections.

That said, if you’re curious about how ice rollers can affect your skin, here’s what to know. They can reduce puffiness and soothe irritation.

To refresh your skin affordably, an ice roller is a good choice.

Here’s why: “Cold application to the skin diminishes the look of fine lines, decreases puffiness, and calms the skin, while rolling boosts circulation,” said Dr. Bridget Kaufman, a board-certified dermatologist at the Skin & Laser Center of New Jersey.

Dermatologist Dr. Kristina Collins agrees it’s particularly soothing, especially in alleviating conditions like rosacea and acne. “The cold temperature helps reduce inflammation and calms irritated skin, making it a helpful tool for those with sensitive skin or post-cosmetic procedures,” Collins noted.

They can also firm skin, giving a more “awake” or “revitalized” look. Have you ever been told you look “exhausted” — maybe after a rough night out or when your baby isn’t sleeping? If so, and you want to address that, an ice roller could be useful.

“When used on the face, the cold temperature reduces swelling by tightening blood vessels,” explained Dr. Hamdan Abdullah Hamed, a board-certified dermatologist. “This can make you appear more alert, especially in the morning or after a salty meal.”

Collins agreed, saying ice rollers can provide a more lifted and toned appearance.

“It also improves circulation, bringing fresh oxygen to the skin’s surface, enhancing overall radiance and vitality,” she added.

How Ice Rollers Can Benefit Your Mental Health

Ice rollers aren’t just for skincare; they can also support mental well-being. Therapists explain how.

The cold sensation helps regulate the nervous system, providing instant calm. Lauren Farina, a licensed therapist, performance coach, and founder of Invited Psychotherapy and Coaching, uses an ice roller herself and recommends it to clients, especially for managing anxiety symptoms.

This might seem surprising, as one would expect the body to react with stress to a sudden, chilly temperature.

But Farina explains why that isn’t quite the case. She points out that the face, particularly the forehead, has many cold receptors. Cold exposure here activates the vagus nerve, which helps regulate the nervous system.

“In short, the vagus nerve serves as a ‘brake’ on the stress response, soothing the nervous system and easing anxiety symptoms,” Farina said.

Another therapist provided additional insight. “When we immerse our face in cold water, take a cold shower, or use an ice roller, the cold affects our body’s physiological response to stress,” said Danielle Tucci, a counselor and owner of Live Better Therapy Solutions. “This cold exposure triggers the ‘diving reflex,’ slowing heart rate and activating the parasympathetic nervous system, which induces relaxation.”

Therefore, ice rolling can be a quick fix for calming the mind and body. “Intentional cold exposure techniques, like using an ice roller, can halt a panic attack in its tracks,” Farina said. “Its calming effect is immediate.”

Fun fact: This technique is part of dialectical behavior therapy (DBT), used in TIPP (Temperature, Intense exercise, Paced breathing, and Progressive muscle relaxation) to manage distress.

Beyond immediate crises, it has a simpler benefit. “One way it helps is by reducing inflammation, easing physical tension, and promoting relaxation, making stress easier to manage,” said Kristie Tse, a psychotherapist and founder of Uncover Mental Health Counseling.

Ice rollers also encourage mindfulness. Using an ice roller can keep you present, which also reduces stress.

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

Tse mentioned that ice rollers assist in this by providing a cold stimulus that creates “a moment of mindful focus, offering distraction from anxiety and a sense of calm.”

Farina agreed, saying, “It’s nearly impossible to dwell on the past or worry about the future when exposed to cold temperatures.”

Best Practices For Using Ice Rollers

Is there a “right” way to use an ice roller, or is it straightforward? The answer is yes, there are best practices.

Where on your face to “roll”

“Gently roll the ice roller upwards on your face,” Hamed advised. “Start at the center (like around the nose) and move toward the sides (near your ears). This supports blood flow and makes your skin feel refreshed.”

Tse suggested also rolling over areas like the jaw and forehead, or wherever you feel the most tension.

For skincare purposes, Hamed recommended focusing on puffy or red areas, such as under the eyes or on the cheeks.

How long and how often to roll

Experts agree that five to 10 minutes of rolling is enough to get benefits for skin and mood.

However, if you’re using it to manage anxiety or anger, five to 10 minutes may not be necessary. Tucci noted that the DBT framework suggests about 30 seconds of cold exposure, with the temperature staying above 50 degrees Fahrenheit for safety.

In terms of frequency, Tse recommended daily or a few times a week, depending on your schedule and skin. Collins also said it’s safe to use daily but suggested starting with two to three times weekly, increasing gradually if your skin is sensitive.

When to roll

Hamed advised rolling in the morning for a refreshed look, which Kaufman echoed. “The effects are immediate but only last a few hours,” she said.

For mental health, Tucci noted that cortisol, the stress hormone, is often highest in the morning. “If you wake up feeling anxious, adding this to your morning routine may help,” she suggested. Hamed also recommended using an ice roller after a long day as a relaxing way to wind down.

So, both morning and evening sessions can be beneficial. “The best time for ice rolling is in the morning to reduce puffiness and awaken the skin,” Collins said. “You can also use it after applying serums or moisturizers to lock in the product and calm the skin after a long day.”