OVERCOMING
SWIMMING ANXIETY
BY DR JODIE LOWINGER
PROFESSIONAL SPEAKER, MEDIA COMMENTATOR, CLINICAL PSYCHOLOGIST,
PERFORMANCE COACH.
DCLIN PSYCH MSC (USYD) BSC PSYCH HONS 1 (UNIVERSITY MEDAL) UNSW.
W
hile swimming helps some people soothe and
wash away their anxiety, others may find that being
submerged in water is a source of anxiety in and of
itself. Taking the plunge, whether it be in a swimming
pool, lake or the ocean, is one of the most natural, enjoyable
activities we can do and the most uncomfortable all at once. If
you experience anxiety when swimming you are not alone, it’s
not uncommon for competitive swimmers and triathletes alike to
experience swimming related anxiety. Fortunately, there are some
strategies to help reduce and eliminate it. Here are some tips to
reduce swimming anxiety:
CHANGE OUR RELATIONSHIP WITH THE ANXIETY
The first step of overcoming any phobia or anxiety trigger is to
understand anxiety. The experience of anxiety is our body and
brain going into ‘fight or flight’ mode. In the body this can present
itself in many ways such as a racing heartbeat, shortness of breath,
tension and nausea. This can then trigger an unhelpful spiral
where we can get anxious about being anxious. It can be helpful
to recognise that anxiety is actually adrenaline in our bloodstream
designed to make us perform with greater speed and agility.
When we no longer struggle with the feelings of anxiety but rather
understand that they are not dangerous and can, in fact, help us,
we end up reducing the anxiety.
VISUALISATION
Prior to getting into the water, whether it be the weeks leading up
to a triathlon or just hours before, practice visualisation. Visualise
yourself getting into the water and imagine the feelings you may
experience. This can mentally prepare you for the actual event.
You can even combine breathing exercises or any other strategies
that help you remain calm during the visualisation process to make
these strategies more accessible when you are in the water.
GO SLOWLY
If you have a fear of being in deep or open water try going
slowly. Even if you are training for a triathlon where speed will be
paramount there is no need to train at a rapid pace until you have
become more comfortable with your environment. Perhaps do
your training in shallower water or the swimming pool until you
feel confident and competent.
EXPOSURE
While you may have been fine practicing in a swimming pool the
ocean can be an entirely different story. Swimming in open water
introduces elements that can increase anxiety such as dealing with
other competitors, sighting/course naviagtion, currents, waves
and water dwelling creatures. Being in open water can make you
feel like you don’t have control over your environment and lead to
panic. The more exposure you have to anxiety triggering stimuli
the more opportunities you will have to manage it and get used
to it.
RECOGNISE PERFORMANCE ANXIETY
Sometimes it is not getting into the water we are afraid of but
rather how we will perform in the water. The problem lies in
listening to what worry is telling us, such as “What if you’re not
good enough? What if something bad happens?”. We want to
get some distance from our thoughts, recognise that worry is just
words in our head and we have a choice whether or not to listen to
these words. Worry can try to boss us around, but like with a bully
we can stand up to it and refocus on our surroundings.
DO SOMETHING RELAXING PRIOR TO THE RACE
The pressure of a race or triathlon environment can change a
once serene swimming practice into a splashing competitive sea
of limbs. In order to mentally prepare yourself and stop anxiety
from snowballing leading up to the race, try relaxing or doing
something else entirely in the hours prior. Be aware of your self-
talk and surround yourself with positive, supportive people. Once
the event has begun it is important to focus on yourself when you
are in the water, not your competitors or teammates.
No matter what the extent of your swimming anxiety rest
assured that many successful swimmers have overcome theirs and
you can too.
COACHING FOR PEAK
PERFORMANCE.
SMASHING ANXIETY & FEAR.
28 | MULTISPORT MAGAZINE
BUILDING STRONG MINDSETS.