Overcoming Ocean Swimming Anxiety

Many aspiring ocean swimmers love the idea of heading out beyond the breakers to enjoy all the ocean has to offer but never seem to make it into the water. They may watch ocean swimmers from the shore, study websites about the sport and even join a local Facebook group that hosts regular swims but still hang back, never quite ready to commit. Feeling anxious before your first ocean swim is completely understandable, especially if you are not somebody who has spent much time at the beach. The ocean can be intimidating due to waves, currents, tides and other potential hazards but if you are serious about giving ocean swimming a go, you need to find a way to work through this anxiety. The best way is to make a plan and progress through some stepping stones to prepare yourself before taking that final leap of faith.
 
The first and most obvious step is to get pool fit with your swimming. This is the absolute baseline for being a successful ocean swimmer (see this article) and can be undertaken in a safe, controlled environment. Work on any flaws in your technique as well as building your fitness and your confidence will grow dramatically. People have different ocean swimming goals in terms of how far they want to be able to swim, but the minimum you should aim for is to be able to comfortably swim one kilometre (just over half a mile) in the pool non-stop. You do not need to be a fast swimmer, but your strokes and breathing should be confident. If you commit to this several times a week, it does not need to take a long time to achieve. If you need some stroke correction first, it is a worthy investment and, again, does not need to take a long time if you are committed.
 
The next thing you can work on is understanding the beach you plan to swim at. You don’t need to go in the water to work on this. Use the internet to research or talk to the lifeguards who work at the beach to find out things like the water temperature, tides, currents and how the wind impacts that particular stretch of coastline. If it is a beach with a strong fixed rip and a reef that creates a heavy, dumping shore break, it might not be the best option for a novice. On the other hand, if it is a generally calm beach that is sheltered from the worst of the wind, you know you are looking at a good starting point. Walk along the beach and become familiar with it as this will help you when you venture into the water.
 
When you are ready for your first swim, remember the golden rule – never swim alone in open water. Either find a buddy who is a confident swimmer or join a swimming group. If you feel you want to build up some confidence before attempting a group swim, try some practice swims close to shore. Choose a sheltered area, if you can, with minimal wave action, where you can still touch the bottom. Also, go on a calm day. Do some short swims back and forth, or if the sheltered area is long enough, go a bit further. Use a swim float for extra security or wear flippers until you feel more confident. It is also a very good idea to wear a bright coloured swim cap and possibly a bright rash vest as this makes you much more visible. Almost all open water swimmers wear goggles as well. This is a personal choice but for much better visibility they are a great idea. You can get tinted or polarized lenses to reduce glare.
 
If you are joining a swimming group, firstly make sure you choose a relatively calm day for your first swim. This can be frustrating if the weather does not cooperate with your schedule but for your own safety it is necessary to be patient. Take a buddy if you can and make sure you are there early to talk to other swimmers. Explain that it is your first swim and you are feeling a bit anxious. Find out any tips about the course and what to expect. Chances are they will have someone swim with you or at least keep a check on you. This is not always the case, though, so be prepared that you need to be responsible for your own safety. This is where a swim float can be a very good safety device. You might consider going only part way for your first few swims until you build up your confidence.
 
If part of your anxiety about ocean swimming is navigating waves, rips and currents, consider doing a course that teaches you how to navigate these things. It is amazing how much you can learn over the space of a few hours with an expert coach to help you. Understanding how waves and rips work also reduces the fear they can induce. There are many of these courses available at different beaches. Two well known programs on the east coast of Australia are run by OceanFit and Phil Clayton (click on the names for websites).
 
Ultimately, if you want to become an ocean swimmer, you do just have to take the plunge at some point. However, as outlined above, preparing yourself is the best way to overcome anxiety. Creating a step by step list will give you something solid to work towards and build confidence at each step. Check out your local ocean swimming groups, familiarise yourself with where they swim and be patient but committed as you gradually work towards your first ocean swim.