How to Overcome Open Water Swimming Anxiety

Swimming in open water can feel like stepping into another world—wide, unpredictable, and a little bit scary. The water stretches endlessly, the bottom is often hidden, and there’s no wall to grab if you panic. Tons of people start off feeling nervous about open water swimming, and with a few tricks, you can calm those nerves and enjoy the experience. Let’s break it down into small steps to help you feel confident and ready.

What Is Open Water Swimming?

Open water swimming is just what it sounds like: swimming in lakes, oceans, rivers, or any natural body of water. There are no painted lines to follow, no lifeguards watching every move, and no shallow end to stand in. The environment changes—waves, currents, or even fish can make it feel completely different from swimming in a pool.

For many, this sense of freedom is amazing. For others, it can feel overwhelming. Without walls or lanes, it’s easy to feel lost. But like learning to ride a bike, open water swimming gets easier the more you do it. The trick is to start small and build up confidence.

Tight Wetsuits Around The Neck

Ever tried putting on a wetsuit for the first time? It’s like wrestling with a giant, stubborn rubber band. When I first squeezed into one, I thought, Is this thing trying to choke me? A snug wetsuit can feel restrictive, especially around the neck. If you’re not used to it, it might make you feel short of breath or even a little panicky.

Here’s the deal: wetsuits are meant to be tight but not suffocating. If the neck feels unbearable, pull it away slightly to let some water in—this will loosen the seal a bit. Before heading into the open water, practice swimming in your wetsuit in a pool or calm lake. It helps you adjust to how it feels and builds trust in the suit’s buoyancy (yep, it’ll actually make you float better!).

Oh, and don’t forget anti-chafing balm. Trust me, a red, raw neck from wetsuit friction is no fun. Apply a generous amount around the collar and shoulders before diving in. You’ll thank yourself later.

The Stress of Race Day: A Whole Different Beast

Race day nerves hit differently. The excitement, the crowd, the sound of the starting horn—it’s a lot to handle, especially if you’re new to open water. Add in dozens of swimmers thrashing around you, and it can feel like you’re in a washing machine.

Here’s how to handle race-day stress:

Race day nerves hit differently. The excitement, the crowd, the sound of the starting horn—it’s a lot to handle, especially if you’re new to open water. Add in dozens of swimmers thrashing around you, and it can feel like you’re in a washing machine.

Here’s how to handle race-day stress:

Focus on what you can control. Pay attention to your breathing and strokes, not the chaos around you. Take slow, steady breaths, and remember that everyone else is figuring it out too.

Start on the edges. Don’t jump into the middle of the crowd unless you love bumping into people. Stick to the sides where there’s more space to swim comfortably.

Get used to swimming with others. Practice swimming with friends or join a local swim group. Learning to stay calm in close quarters will help you during the race.

What’s Beneath the Water?

One of the biggest fears people have about open water is what’s lurking below. Even though most lakes and oceans are safe, the idea of unseen fish, plants, or deep, dark water can make your imagination run wild.

To ease your mind:

Start in clear water. If you can see the bottom, it’s less intimidating. A calm, shallow lake is a great place to practice.

Swim with others. Knowing you’re not alone makes a huge difference. Plus, if you panic, someone will be nearby to help.

Focus on your stroke. The more you think about swimming, the less energy you’ll waste worrying about what’s below.

Simple Tricks to Calm Open Water Anxiety

Overcoming your fear doesn’t mean you’ll never feel nervous again—it means learning how to keep those nerves in check. Here are some tips:

Practice Makes Perfect
The more you swim in open water, the less scary it becomes. Start with short swims in calm areas and gradually build up to longer distances. Consistency is key!

Master Your Breathing
Fast, shallow breaths can make you feel panicked. Practice breathing deeply and exhaling slowly. When you swim, focus on a steady rhythm—breathe every two or three strokes and blow bubbles underwater to relax.

Visualize Success
Before heading into the water, close your eyes and picture yourself swimming confidently. Imagine the calm water, your strong strokes, and the sense of accomplishment when you finish. Positive thinking helps replace fear with excitement.

Use the Right Gear
Good gear makes a world of difference. Invest in a wetsuit that fits well, and goggles that don’t fog up. Feeling prepared is half the battle.

Take It Slow
Don’t rush into deep water or choppy conditions if you’re not ready. Swim near the shore until you feel more comfortable, and remember—it’s okay to take breaks. Floating on your back is a great way to catch your breath.

Final Thoughts

Open water swimming anxiety is completely normal, especially if you’re new to it. Whether it’s the tight wetsuit, the race-day chaos, or fear of the unknown, these challenges can all be overcome with patience and practice.

Start small, stay consistent, and don’t be afraid to ask for help if needed. With time, you’ll learn to trust yourself and enjoy the unique beauty of open water swimming. Who knows—you might even find it becomes your favorite way to connect with nature and push your limits.