Overcoming Fear and Anxiety in Open Water Swimming

Reclaiming Calm, Confidence, and Joy in the Wild Water 

Open water swimming offers a unique blend of freedom, beauty, and challenge — gliding through lakes, rivers, or oceans with nothing but your stroke and the horizon. Yet for many, the very elements that make it magical — depth, currents, wildlife, and the unknown — also trigger deep-seated fear and anxiety.

You’re not alone. Even experienced pool swimmers can feel panic at the thought of murky water, choppy waves, or swimming without walls. But fear doesn’t have to keep you on the shore. With the right mindset, preparation, and gradual exposure, you can transform anxiety into empowerment — and discover the profound peace that open water offers.

In this guide, we’ll walk you through practical, compassionate strategies to understand, manage, and ultimately overcome fear in open water swimming.

🌊 Understanding the Roots of Open Water Anxiety

Fear in open water often stems from one or more of these triggers:

• Fear of the unknown: Murky water hides what’s below

• Loss of control: No walls, no lane lines, no predictable depth

• Isolation: Feeling alone in vast water

• Past trauma: Near-drowning, forced submersion, or negative experiences

• Sensory overwhelm: Cold, waves, wind, boat noise, or marine life

• Performance pressure: Worry about getting lost, cramping, or not finishing 

“It’s not the water I fear — it’s the feeling of helplessness.”— Triathlete, age 34  

Recognizing your specific trigger is the first step toward managing it.

🛠️ 7 Proven Strategies to Overcome Open Water Fear

1. Start Small — Build Confidence Gradually 

Never jump into deep, choppy water unprepared.

✅ Progressive Exposure Plan:

• Step 1: Wade in chest-deep, practice floating and breathing

• Step 2: Swim 10–20 meters from shore with a buddy

• Step 3: Swim parallel to shore (so you can stand anytime)

• Step 4: Cross a small cove or bay with a kayaker

• Step 5: Join a guided group swim 

💡 Rule: Only advance when you feel calm at the current level.  

2. Always Swim with Safety Support 

Anxiety thrives in isolation. Safety builds confidence.

✅ Essential Gear & Practices:

• Bright safety buoy: Increases visibility and provides flotation

• Buddy or kayaker: Never swim alone

• Tell someone your route and ETA  

• Wear a wetsuit (even in warm water) — adds buoyancy and security 

🚨 If you feel panic rising, stop, float on your back, and breathe. Your safety buoy is your lifeline.  

3. Master the “Reset Breath” Technique 

Panic begins with breath-holding. Calm begins with controlled exhalation.

✅ Practice This:

• Inhale slowly through mouth (3 seconds)

• Exhale slowly through nose or mouth (5 seconds)

• Repeat 4–5 times before entering water

• Use during swims when anxiety flares 

🌬️ Cue: “Bubbles out = calm in.”  

4. Practice Open Water Skills in the Pool 

Reduce fear by building competence.

✅ Key Drills:

• Sighting every 6 strokes (use a water bottle as a buoy)

• Drafting behind a partner (simulates pack swimming)

• Swimming with eyes closed for 5 strokes (builds internal rhythm)

• Wetsuit swims (get used to restricted movement) 

💡 The more skills you own, the less fear controls you.  

5. Use Mental Rehearsal and Visualization 

Your brain can’t distinguish vividly imagined experiences from real ones.

✅ Nightly Routine:

• Close your eyes

• Visualize yourself:

  • Walking confidently into the water

  • Sighting calmly every few strokes

  • Smiling as you glide through gentle waves

  • Exiting strong and proud

🧠 Do this for 5 minutes daily — your nervous system will believe it’s safe.  

6. Reframe Negative Thoughts 

Fear speaks in absolutes: “I’ll drown.” “I can’t do this.” Challenge it.

✅ Replace with Empowering Truths:

• ❌ “The water is dangerous.”

  
  

  ✅ “I am prepared, supported, and capable.”

• ❌ “What if I panic?”

  
  

  ✅ “If I feel overwhelmed, I can float, breathe, and signal for help.”

• ❌ “I’m not a real open water swimmer.”

  
  

  ✅ “Every great open water swimmer started exactly where I am.” 

7. Join a Community 

Fear shrinks in the presence of shared experience.

✅ Find:

• Local open water swim groups (check Meetup or clubs)

• Triathlon clubs with open water sessions

• Guided beginner swims at lakes or beaches 

💬 Hearing others say “I was scared too” is incredibly powerful.  

⚠️ What to Do If Panic Strikes Mid-Swim

1. STOP — Don’t fight it. Fighting increases heart rate.

2. ROLL — Flip onto your back (back float is your safe zone).

3. BREATHE — Exhale slowly, then inhale calmly.

4. ASSESS — Are you safe? Can you stand? Is your buddy nearby?

5. DECIDE — Swim to shore, signal your kayaker, or continue when calm. 

🆘 Remember: Floating is not failure. It’s wisdom.  

Final Thoughts

Fear in open water isn’t weakness — it’s a natural response to the unknown. But courage isn’t the absence of fear. It’s the decision to move forward with fear, not despite it.

So honor your anxiety.Prepare with care.Start small.And trust that with every gentle stroke, you’re not just moving through water —you’re reclaiming your confidence, your peace, and your power.

The water has been waiting for you.Not to test you —but to hold you.

Breathe. Float. Trust. Swim. 

Because the deepest calm is often found in the wildest water. 💙🌊