Can Sensory Deprivation Boost Your Mental Health?

We live in a busy world with constant stimulation. Between phone notifications, endless work-life responsibilities, media consumption, and our often stressful, interrupting thoughts, it seems we all could use a break from the “noise” of life. Enter the idea of sensory deprivation “float tanks.”

Sensory deprivation tanks, formally known as flotation-REST (Restricted Environmental Stimulation Therapy), have been around since the 1950s.

These days, sensory deprivation floats have become more mainstream, with many people opting to try them out. During a flotation-REST session, you lie on your back in a tank filled with salt water. The room is dark and quiet, allowing you to float and relax, with minimal sensory stimulation. Sounds kind of amazing, right?

It turns out that float tanks aren’t just relaxing. They may have some real mental health benefits and, if you have the means, may be just the thing to add to your mental health toolkit. Here, we’ll take a closer look at sensory deprivation float tanks, including how they work, the research behind their benefits, any risks and precautions, and expert tips for getting the most out of the experience.

Types and Methods of Sensory Deprivation

Wondering what a sensory deprivation tank is, exactly? Here’s the low-down.

Sensory deprivation is the deliberate reduction of sensory stimuli. Sensory deprivation tanks are a way to achieve this and involve spending a period of time floating in warm water. The water is usually kept at skin temperature and salt is added so that you can easily float in the water.

Different sensory deprivation facilities have different set-ups and time limits. Most sensory deprivation experiences will last about an hour, but some people might opt for longer time intervals.

Sensory deprivation “generally involves a float tank, sometimes called an isolation tank, where one floats in warm water in a sound and light-reducing environment,” says Joel Frank, PsyD, licensed clinical psychologist and neuropsychologist at Duality Psychological Services.

Sensory deprivation often quiets the constant influx of sensory information we are all exposed to, Dr. Frank says, and it allows the mind and body to be fully present in the moment.

“If a person feels overwhelmed by sensory input or is looking for a form of mental escape, this could be the solace they need,” he says. But it can also be a helpful technique for anyone looking to manage their daily stress in a more holistic manner, he adds.

Mental Health Effects and Benefits of Sensory Deprivation

Although sensory deprivation float tanks have been found to have physical health benefits—such as chronic pain reduction, headache reduction, and even easing the symptoms of rheumatoid arthritis—many try sensory deprivation for potential mental health benefits.

A 2023 systematic review of Flotation-REST therapy found that it may do the following:

• Reduce anxiety
• Lead to better sleep
• Enhance creativity
• Improve cognitive function

Part of its effectiveness is that sensory deprivation often elicits the body’s relaxation response. In fact, researchers have measured signs of stress in people before and after flotation sessions.

They found that after sessions, participants had increased EEG theta and alpha waves, drops in cortisol, and decreases in heart rate and blood pressure—all of which are signs that the body relaxation response was activated and that stress levels decreased.

He says that he actually initially decided to try a sensory deprivation tank due to an uptick in anxiety.

“I was experiencing profound anxiety, so much so that I was feeling mentally and physically overwhelmed,” he says. “I knew of the potential benefits and risks of using sensory deprivation tanks for physical and mental well-being and had known some individuals who found the experience helpful.”

It took a while for him to fully relax in the tank, but some deep breathing and body relaxation helped. Once he was able to give into the experience, he certainly reaped the benefits. “After my time in the chamber was complete, I exited and felt an immediate sense of relaxation and heaviness,” Dr. Frank says. “I felt significantly aligned with my present self physically and mentally, and the perceived significance of what I was worrying about felt less significant.”

Side Effects, Risks, and Precautions

Research has found that sensory deprivation tanks generally have minimal negative side effects. The most prominent ones observed in one study include dry mouth and mild itching. Additionally, some people who are susceptible may have psychiatric symptoms emerge like the following:

• Psychosis
• Flashbacks
• Panic
• Dissociation

Gary Tucker, a licensed psychotherapist and chief clinical officer at D'Amore Mental Health, says that although sensory deprivation is usually a therapeutic, positive experience, adverse experiences can emerge in some people.

“While relaxation in the tank can help with anxiety, stress, and physical discomfort, individual experiences differ and results may not always be positive,” he says. As Tucker notes, on rare occasions, people have been known to experience distressing hallucinations in the tank, which may be visual, auditory, or both.

Tucker says that there are certain people who may not be good candidates for sensory deprivation flotation tanks. “People with claustrophobia, breathing difficulties, high blood pressure, or epilepsy should consult a doctor before trying this therapy,” he says.

Additionally, folks with breathing difficulties or allergies should take precaution because of the salt in the water. “Otherwise, anyone can try sensory deprivation therapy,” Tucker says.

Practical Tips and Recommendations

Ready to get started and dive right into a sensory deprivation experience (pun definitely intended)?

Here are Dr. Frank’s tips for making the most out of your flotation tank experience:

• Go into your experience with care and intention
• Consider creating a written intention before going in or focusing on a personal mantra during the flotation experience
• Before you immerse yourself in the water, try some light stretching or meditating
• Give yourself time to acclimate to the stillness of the water in the tank
• Tell yourself that at first, it’s normal and OK to feel some discomfort; don’t fight it
• Deep breathing can deepen your experience and increase relaxation
• Consider doing some journaling after the experience to reflect

Most importantly, says Dr. Frank, try not to compare your experience with others or go into it with too many preconceived ideas about what the experience might be like. “Each individual's experience is unique, so find your own rhythm and approaches,” he advises.

Float Tank Alternatives

As with many specialized treatments you might find in a spa, an hour in a float tank can be expensive—around $100 per session depending on where you live. It is quite pricey and may be an indulgence not many can afford.

It is important to note that sensory deprivation is not an approved treatment for any specific mental health condition. With that in mind, you might be wondering how to recreate the experience on your own to reap the benefits without hurting your wallet. Unfortunately, most of us don't have the ability to truly mimic a float tank experience, because of what you need:

• A tub big enough to allow you to fully stretch out and truly float
• Epsom salt—lots of it
• The ability to keep the water warm for an hour
• The ability to maintain total darkness and silence on demand

Also, it may not be necessary to get in the water at all. Something called chamber REST follows a similar principle as flotation REST, except you lie on a bed in a similarly sound- and light-proofed room for several hours.

This environment will be easier to recreate in your own home than a float tank, and research has shown chamber REST to have positive psychological benefits.

The Bottom Line

Sensory deprivation float tanks can be a relaxing, therapeutic experience for many people. If it’s something you always wanted to try, you should feel free to go for it! It might be just the break you need from your busy, buzzing life.

But remember that it’s not for everyone. If you have any underlying medical or psychiatric conditions, definitely check with your doctor before opting in.