How to Overcome Open-Water Anxiety

Without lines to follow and no pool end, outdoor swimming can seem an unsettling place. But it needn’t be so…

- By Tim Ansell. Photographs by Dan Seex, Getty Images, Delly Carr, Andy Legresley and Breca

Almost every swimmer, no matter how experienced, has some form of mental block regarding open-water swimming. For many it’s anxiety that’s distracting enough to make them swim off course, miss drafting opportunities or over-exert themselves. For an unfortunate few, it can be a real fear that disrupts their breathing to an extent that might ruin their swim and risk causing a panic attack.

It’s easy to oversimplify the problem as a general dislike or fear of open water, but chances are there’s a specific aspect of it that triggers anxiety. Some classic ‘triggers’ include: murky water; deep, clear water (causing a feeling of vertigo); cold water; claustrophobia from the wetsuit and/or the swimmers nearby; plants or fish brushing against you; and disorientation.

The trick to overcoming your mental block is to identify and address it in a controlled way. Gradually expose yourself to the trigger in a setting that’s safe – perhaps with a friend or coach or at one of the open-water introduction sessions organised around the country – so you can progressively get used to dealing with it while remaining calm.