Tips for Open Water Swimming and Managing Anxiety

Open water anxiety isn’t a sign of weakness; it’s a natural response to an environment that feels overwhelming. Many swimmers, whether beginners or seasoned triathletes, experience moments of unease. The key is not to eliminate anxiety altogether but to develop strategies to keep it from turning into panic.

Go into your swim (or race) knowing you have a plan and this will start to make it more comfortable than without a plan.

Practice. [nothing more to say here]

One of the first signs of anxiety is rapid, shallow breathing, which can make the fear feel worse. The solution? Slow, deliberate breaths.

• Take deep breaths before entering the water. This helps signal to your body that you’re in control.
• Exhale underwater. Many swimmers hold their breath without realizing it, which increases tension. Focus on steadily exhaling through your nose or mouth while your face is submerged.
• Sync your breath with your strokes. Try inhaling every three strokes and fully exhaling in between. Or, every two strokes, like if you breathe to one side. Make your breath consistent and steady. This steady rhythm can keep your breathing from becoming erratic.

When anxiety takes hold, your mind can spiral into fear-based thoughts. Having a mental anchor can help pull you back.

• Repeat a calming mantra. Choose something simple like “I am safe” or “Breathe and glide.” Or, “one & breathe,” “two & breathe,” “three & breathe,” etc.
• Count your strokes. Focusing on numbers (1, 2, 3...) keeps your brain engaged in a neutral task, preventing it from fixating on fear.
• Focus on what you can control. Instead of worrying about what’s beneath you, concentrate on your technique—your arm movements, your kick, your form.

If panic starts creeping in, stopping for a moment can be the best thing you do.

• Float on your back. Looking up at the sky while floating can remind you that you’re supported by the water.
• Tread water and reset. Instead of forcing yourself forward, take a few deep breaths while staying in place.
• Switch strokes. If freestyle feels overwhelming, try breaststroke or sidestroke to slow things down and get your bearings.

Bringing your focus to the present moment can help interrupt the panic cycle.

• Feel the water. Notice how it moves against your skin, the sensation of your hands cutting through it. Sometimes be one of the first in the water, but just hang out until others come in. Give yourself time.
• Listen to the sounds around you. The splash of your strokes, the rhythm of your breath—these familiar noises can ground you.
• Look at your surroundings. If you can, sight a nearby buoy, shoreline, or fellow swimmer to remind yourself that you're not alone.

Visualization is a powerful tool. Before you even enter the water, take a moment to picture yourself swimming smoothly and confidently.

• Imagine the sensations. Feel the water around you, hear your steady breath, see yourself moving forward with ease.
• Envision overcoming a moment of fear. Picture yourself slowing down, taking a deep breath, and continuing forward without panic.

Fear doesn’t always disappear immediately—and that’s okay.

• Accept it, but don’t let it control you. It’s natural to feel anxious, but you don’t have to let that feeling dictate your swim.
• Keep making progress. Even if it’s slow, steady movement, forward motion helps build confidence and calm your nervous system.
• Celebrate small victories. Each time you manage your anxiety, even in the smallest way, you’re training yourself to handle it better next time.

Open water swimming can be exhilarating, offering a sense of freedom and connection with nature that pools just can’t match. The more you practice, the more comfortable you’ll become. Be patient with yourself. Progress takes time, and every step forward—no matter how small—is a win. Trust that with practice and the right mindset, you can transform fear into confidence and truly enjoy the experience of open water swimming.

A few other tips.

COLD WATER – if the water is particularly cold then you’ll need to acclimate. Consider doing some cold-plunging which will remind you that you can tolerate cold water.

SWIM BUOY – Swim with a swim buoy. Knowing that you have a buoy behind you for people to see you will give you a little calm. Find one here at Xterra Wetsuits:

https://www.xterrawetsuits.com/collections/accessories/products/swim-buoy-yellow-orange-special

PRACTICE breeds Familiarity brings Calm – let’s say you have a swim next week with some buddies at La Jolla Shores, SF Bay, Galveston, or Lake Superior. Can you make it there the week before? Just to go into the water waist deep to splash some water?