It’s the discipline many people are worst at and the thought of then taking their swimming skills into open water are just downright petrifying. And then the day came. Hope they’re useful! I’m not a real athlete. Eleutherophobia is a fear of freedom. Be cognizant that there are dangers out there. Focus on the good things. One of them has got to get control. There is no doubt that the open water swim of a triathlon is what many triathletes find the most intimidating portion of the race. As for your ability and water skills. How to overcome fear of open water swimming. Edinburgh Leisure, for example, runs skills and drills sessions, as well as masters. Open-water swimming is not always easy for those used to swimming with their eyes fixed on the blue line along the bottom of the pool. In fact, I’d say it was normal. Once pools reopen, see if your local pool runs sessions on stroke development. Affecting people in different ways, the causes are unknown. ), I’ll be trying to push the distance a wee bit, though staying within comfort zones. Gerry Rodrigues, founder of the Tower26 swim group in Los Angeles and an open-water swim coach who has worked with top pros like Lionel Sanders and Holly Lawrence, says swim confidence all starts with practicing specific protocols in the pool. It’s one of the oldest parts of your brain and is the source of the fight-or-flight response and the fountain of all instincts, drives, and pleasure. A bit … Start every new swim with this simple pledge: “No matter what happens today, I agree to give it everything I’ve got given the circumstances.” You might be unfit or under prepared, you might get your goggles knocked off, or be the slowest person in the lane or wave – these are all your ‘circumstances’ – but they have no bearing on the effort you give. Brain #1 is irrational, paranoid, very emotional, and thinks catastrophically. One of the biggest misjudgments that people make is mistaking a failed plan for a failed person. Sea-swimmers all know the creeping dread that something awful – from sharks to evil seals to water … It’s a cliché, but the magic really does happen out of your comfort zone. Just watch an Ironman finish at the cutoff? The shivering means your core is getting cold so don’t overdo it! And of course, with pools closed, practise is also a no. Fear. Open water swimming has a lot of perks. For example, “I’m going to come out of the water last” would be dissected as: “I’m probably going to be at the back of my wave but the faster swimmers in the wave behind will catch us anyway up so no one really knows who’s in what place. Unlike your Chimp Brain, your frontal cortex deals only in facts and logic. The bike stationary trainer and treadmill remain fundamental training aids for the bike and run, yet so few triathletes see out complementary training aids for the swim. In addition, without the confusing and disorienting presence of water, a Vasa Ergometer enables you to more easily focus on critical technique cues such as your high elbow catch, engagement of the lats, power in the catch phase, and follow through to the hip. For some, fear of open water isn't just made up; something really happened. Evolution has given it incredible powers, like the ability to receive and process information much quicker than the rest of your brain, and the ability to throw a chemical brick at your rational brain to stop it taking ‘over thinking’ when your life really is in danger. Not swimming in open water, not practicing swim entries and exits with others, not entering a race because the surf is usually big, not moving up a lane at masters when you should all make paranoid Brain #1 even stronger (in science speak, synaptic strengthening occurs). But if you only do it … Let it have 2 to 3 minutes of uninterrupted ranting. It’s called thalassophobia, which is a fear of open water. Open water swimming can be daunting, but once you’ve mastered it, you’ll have a skill you can take to any body of water — and the knowledge that a few choppy waves can’t stop you! Don’t interrupt your chimp. Recognize that feeling overwhelmed by fear and anxiety about the swim simply means that your brain has been hijacked by the part of your brain trying to keep you alive (Brain #1). People will think I’m a joke. By that I mean, your ability to get into the cold water, the time you can keep swimming in the cold water, and the time it takes to get your body back to normal once you’re out of the water. Of course, swimming with an experienced and qualified open water swim coach is one of the best ways to address many of these issues, while also minimising the real risk! In addition, get a group of tri club members to meet you at a local OWS location and practice race-simulation entries and exits – complete with body contact, drafting, and mishaps. I drove my daughters to the beach for a … Without access to pools or coaches, there are plenty of online resources. Sight Often. The critical point is what we do with our failed actions and plans (or the thought of failure). This is in part due to the fact that I can’t see more than one meter below the water surface. Picture yourself as an outsider, as though you’re watching someone else look nervously at the water. Also … 1. Record bilateral watts and add a mirror beneath you to get precise and immediate feedback about subtle changes to your stroke. After all, everyone likes feeling listened to. It presents with the same symptoms of general anxiety, and can be extremely dangerous to experience while swimming because panic can be crippling. Open Water swimming is a common fear, even among some of the toughest triathlon athletes. Having the confidence, bravery and commitment to be able to get into the cold water when the climate is at its most miserable is a brilliant thing to be able to do. Look at these statistics: Two-thirds of Americans are afraid of deep, open bodies of water and 46% are afraid of the deep end of a pool. It also tells us how to do something about it. Stop avoiding things that scare you and instead confront them head on. Acknowledge your fears.. Having a bit of fear about the open water can be your greatest strength. First off, swimming skins throughout the winter is a massive achievement and one to be proud of. If you have any issues with not seeing the bottom of the water you are swimming in, or retaining feeling in your extremities, this may not be for you. If we let our fears and concerns linger long enough, we can become paralyzed by them, unable to make a decision. What advice would you give them? Sometimes the socially acceptable but devious brain (#2) takes charge by saying “Three strong kicks to the mouth should do it!” Sometimes the rational frontal cortex brain (#4) takes control and says “I’ll just swim 2 feet over to the left and all will be fine.” Depending on your personality, the brain left holding the reins is likely to vary. So, even though the triathlon and open-water swimming season will not be starting for some time yet, we would like to give you a few good tips about how to prepare for your first races. It’s common to have a fear of open water swimming as a newbie (or even experienced) triathlete. I’m going to get pushed under by those big waves. You have six brains in a fight. Mental toughness is built by enduring in the face of failure, it doesn’t come from an easy swim during taper week. I don’t think fear when you’re swimming in a lake, loch, sea or river is irrational at all! Overcome your fear of open-water swimming! Overcome your swimming fear in these places: Kenneth Rippetoe, a swim coach at One With the Water, says he takes things slowly when people are learning to swim … Fear and confidence while open water swimming … This is a big subject! You might be able to find a local open water coach, which I would always recommend, though you should be clear that it’s stroke development and water confidence you’re looking for. Rather than telling your Chimp Brain to shut up (it won’t work, it’s much stronger than you), try doing the exact opposite. Sadly, I can’t help with anyone’s bioprene shortage, though I would happily share some of mine were that possible! Basically, heed the weather, your surroundings and your body. Once you can comfortably stay in for a few minutes maintain until you feel the shivers starting. When I started to do triathlon, one of the biggest obstacles I need to conquer is to swim in the open water. and love the feeling it gives me, but it also scares me! … Cold showers are a very effective strategy (I much prefer them to cold baths though they’ll be good too). Seeing water can trigger intense fear and anxiety in a person with aquaphobia. The bonus here is that open water swimming is an excellent full body workout that will help you boost your Can you help? Even now, I still sometimes get the heebie-jeebies when swimming over beautiful white sand and a sudden black patch of seaweed emerges below me. Fear of open water swimming is common in both newbies and season veterans. Go on I dare you, make a quick decision about something scary in the future,  whether it’s entering a certain race known for big surf or signing up for master’s swim. Fatigue makes the fear worse, hence my earlier tips about improving your resistance. The most common colour in the sea. I’m sure most open water swimmers, if not all, have had to dig deep mentally to keep going at some point. Without seeing you swim, it’s impossible to give a stroke analysis. Fear of open water is not always rational or easy to understand. Why not invest in a swim ergometer and bang out intervals in your garage? (Using only logic). The swimming blog Swimming Open-water swimming: how do you handle the Fear? There are a lot of ways to alleviate these fears. “I’m going to come out of the water last. But you can easily find out and apply certain strategies that will help you overcome the fear and anxiety you feel when even imagining yourself surrounded by nothing but water for miles. It is a common emotion experienced by many swimmers - particularly in the ever-changing environment of open water. In fact, I’d say it was normal. I’m sure most open water swimmers, if not all, have had to dig deep mentally to keep going at some point. I do some open water swimming in a lake in my area in the summer months. An actual event combined with intense emotional experience gets quickly embedded into your nervous system making any thoughts of swimming an anxious moment. Build up over a few weeks from 30 seconds to two minutes and longer. Step 2. The parts of your brain that are best described as the “real you” are located in your frontal cortex (Brains #2-6). I hated swimming over it. I would always urge every open water swimmer to have a good awareness of the weather forecast, water conditions and their own ability before getting in to the water. Chlorophobia: Fear of the colour green. Stop avoiding things that scare you and instead confront them head on. The first few seconds can be bracing but exciting, and you will quickly settle. But this anxiety dissolves after a few minutes of swimming. Overcoming Your Fear of Open Water Swimming Step 1. And once this Covid crisis is over, hope to again! The best way to overcome your fear of … The other reason for the fear of open water swimming is the crowds. We take a look at some of the most common inconveniences and issues that swimmers face when in open water and give advice on how best to tackle them so that you can enjoy and thrive when swimming in open water. I was eating less water, swimming in rougher seas, entering the water headfirst and even managing to increase my speed. Here, Rodrigues outlines a plan to nix that open water swimming fear for good. When the goal is under your control, you always get to define success and failure. In fact, I’d say unless you grew up swimming regularly in lakes or the ocean, the idea of getting into a body of water that other things- aka fish and other sea creatures- live in doesn’t sound like a lot of fun. I wouldn’t recommend staying in once the shivers have started, and maybe don’t do that if you’re living on your own …. Fear of Open Water Ocean Swimming By Carol Scheible June 16, 2005 General. Short, high intensity power intervals help prepare you for swim starts, and longer sets with video feedback from a camera phone help identify when your technique starts to break down. You’re left with too few experiences to draw on in which things went ok (you lived) or even felt great. After your normal wash (perhaps with temperature slightly lower than usual), turn your shower thermostat to cold and enjoy! After all, it’s only a triathlon. The gun goes off and you sprint into the water. There are ways to overcome these fears and feel more empowered and confident in open water. Building Confidence and Skills Start small, in shallow water. If you don’t live near an open water location or your schedule prevents you from getting to the pool enough, get creative. The slowest athletes get the biggest cheer!”. Conquering your fear of the open water swim Tips to become more confident so you will not only survive but have a great open water swim. Sea-swimmers all know the creeping dread that something awful – from sharks to evil seals to water … A truly special way to celebra. Then you get punched twice and pushed under. For more information on open water swimming, check out the U.S. Masters Open Water Swimming 101. Open water swimming can be dangerous, no doubt, if you don’t know what you’re doing. Recognize that feeling overwhelmed by fear and anxiety about the swim … Warm-Up Right To regain composure and enjoy yourself, you need to take back control. Sighting is key for keeping on course and staving off disorientation. Different parts of your brain start fighting for control. Meantime, I like the approach offered by Effortless Swimming and Carl 360, though there are others of course. Whether you’re hitting your local lake or trying the open waters on vacation, learn more about the body of water by talking with locals or using apps to track conditions in the area before heading out. Each of these is worth a post in itself, but I’ve boiled it down to answer this question with a few of my own personal thoughts and experiences, specifically fear of swimming in open water. Most open water swimmers experience fear at some point, but when the water is cold, fatigue can creep in making your swim even more of a mental challenge. It is especially common for athletes competing in open water races. Not being able to see the bottom in the sea, lake or river can throw even the most experienced swimmer. Although it’s the shortest part of a triathlon, the swim often causes the most stress and anxiety. Nothing in this world is going to help you overcome your fears faster…not a $1000 wetsuit, not a skin suit, not … There’s thrashing, there’s kicking. Below is a query I received recently that covers a few subjects, specifically cold water resistance and confidence, but also touches upon diet, fear, fatigue and risk. Remember, it’s not the “real you” talking, it’s your Chimp using tricks to get you to quit. “Fear” — even the word makes some people twitchy. It can be caused by the fear of the unknown, of what might be lurking below the water surface in deep, cloudy or muddy waters. People will, literally, swim around it or change lanes to avoid it. It may be … And I think the realisation of that helps disarm its potency; it loses some of its sway over you. People are not failures. Besides, who cares if I come out of the water last? It takes constant work and endless patience. Of course irrational fear shouldn’t be confused with rational fear and real danger. Treat open-water swimming like a technical sport where mistakes could have very real consequences, says Hamel. That it’s a (relatively) safe yet scary sport! 1.Your goggles get knocked off It's a nightmare situation in an open water swim, especially if you are a contact lens wearer or have sensitive eyes. A specific phobia is an intense fear of something that poses little or no actual danger. I’m amazed at the number of triathletes for whom the swim is their weakest discipline, or who are terrified of ocean starts, but never actually practice or simulate race conditions. Hello, I’d like to increase my confidence and water skills. Besides, isn’t that one of the reasons we love outdoor swimming so much?! The same is happening in your brain on race day. I have managed to keep going in skins this winter (but lack bioprene!) Actions fail. With the cold water right now, I tend to commit to a certain amount of time rather than distance, with a degree of margin on either side. The best goal is based on the effort you plan to give, not the time it takes you, where you finish, or how others see you. Here’s the running dialogue between your six brains: Here’s a cheat sheet about how to take back control of your own brain: You see the problem? Now keep going!”. Great fun in, Yesterday it was a post-sunset winter solstice swi, Another night swim! I’m enjoying using an app called Down Dog that lets you work on specific areas, such as flexibility, core strength or shoulders, while there are many YouTube videos on Yoga for Swimming. You will never get over your fear unless you actually swim in open water. This is a big subject! And of course, the more you do it and the more you push your mental boundaries, the stronger you become. Aquaphobia is considered a Specific Phobia of natural environment type in the Diagnostic and Statistical Manual of Mental Disorders. (One of the aspects of open water swimming I most love is being alone, away from people and even from land). Dr. Steve Peters, the British sports psychiatrist, calls this region your “Chimp brain” because it’s prone to tantrums and acts like an immature primate. It is especially common for athletes competing in open water races. I had a fear of seaweed (and still do to an extent). If we simplify the science, we can think of your ‘swim fear’ as a battle of six regions in the brain, each with different priorities come race day. Ease your way into stressful situations by simulating the problem first. Swim Ergs have the added advantage of providing data on your stroke (e.g., power, cadence, stroke length) and enable you to do very specific upper body resistance work to reduce deficits in your wet swimming. Most people don’t/can’t/won’t, so please do hold on to that. For many new triathletes one of the most scary things is the swim. Recent research in neuroscience has told us a lot about why some people become extremely nervous and worried before the swim. Most open water swimmers experience fear at some point, but when the water is cold, fatigue can creep in making your swim even more of a mental challenge. We’re hoping the one who wants to punch the offending swimmer doesn’t get control. Fear of water can have lots of different causes: It often exists as an instinctive fear related to the fear of drowning. Notice how the wind, current and bottom surface affect how you’re swimming. And to swim the Channel, you have to train in open water, preferably the sea, a LOT. All of your technique and breathing rhythm goes out of the window because it feels like you’ve been dropped into a warzone. Triathlon Magazine April 16, 2016 — By Jessica Adam. Causes. By letting it say all the things that it hopes will persuade you to pack your bags and go home, it will start to calm down. It’s the only part actually capable of thinking (as opposed to just reacting). Crazy huh? Open Water Swimming: Top Tips from Olympian Keri-Anne Payne. Everyone is looking at my fat legs.” And on it goes. On the other hand, other swimmers can’t cope with jellyfish, which don’t really bother me (though maybe I haven’t been stung badly enough yet!). As a triathlete brain-trainer, I’m just trying to help you cope with staying calm and efficient during an open water swim start, and this involves making all six brains work together. Regardless of the outcome, you can see how very complicated this all is. But to address my seaweed fear, I’ve since spent a lot of time sea swimming at low tide through seaweed or even diving down and among it in depths of a couple of metres. The swimming blog Swimming Open-water swimming: how do you handle the Fear? Inconsistent swim training has a cascading effect on your physical, technical, psychological and emotional readiness to race. Go to a local river or lake that is not deep so you can feel the ground. With the water starting to warm up (almost double figures! Eosophobia is fear of dawn or daylight. Swimming with another person is a massive support, too, though I appreciate this might be difficult right now. From my observation, unless you want to race out the first 300m at full speed to find your space (that's just terrible advice), the initial theory is to relax and start when you are comfortable. We all swim at our own risk and that means being responsible for our own safety. Open water swim anxiety is characterized as the fear of swimming in lakes, oceans, and other open bodies of water. Like many swim coaches, I’m often asked questions that aren’t always related to swimming technique or stroke development. With some of the wind taken out of your Chimp’s sails, you are ready to regain control of your brain using facts and logic. Towards the end of a longer swim, your ability to resist fear is lessened as you become tired. When I started to do triathlon, one of the biggest obstacles I need to conquer is to swim in the open water. This could be a very small amount of water, like what’s found in the bathroom sink, or … But how have I gone from barely being able to get into a lake to being able to swim for 11 hours in the Atlantic? For some, the ‘pool drain’ phobia extends to the swimming pool lights and filters too. Or go to the beach and swim in the sea. While the idea of swimming in the ocean can be intimidating and sometimes, borderline impossible for some swimmers, this specific fear of water can be overcome. This will really help if you’ve sensitive feet! For example, swim trainers and ergometers are incredibly useful tools to work on technique and race simulation sans the anxiety and/or boredom. Most people’s brains on race day are like an unruly school playground. I am in the process of conquering this fear myself. As with many open water fears, the key is in starting on a small scale and building things up slowly. Open water swim anxiety is characterized as the fear of swimming in lakes, oceans, and other open bodies of water. Categories. It’s hectic. I do one day hope to add my own online resources in relation to swimming front crawl in open water. (using only facts), and second, so damn what? All the main characters are there: the show-offs, the bullies, the shy kids, the nerds, and a bunch of other kids just trying to make it through another day. Another thing I would recommend is agreeing with yourself how long/far you are going to do BEFORE you get in. If you are in a place that has clear, ocean water, looking at the sea life can be an amazing experience. A shark is going to eat me. But, again, knowing this helps to disarm the anxiety. Overcome your swimming fear in these places: Kenneth Rippetoe, a swim coach at One With the Water, says he takes things slowly when people are learning to swim … Aquaphobia (from Latin aqua 'water', and Ancient Greek φόβος (phóbos) 'fear') is an irrational fear of water. Diet aside (and there will be professional dieticians out there who I’m sure could advise), increased exposure to cold will improve your tolerance, endurance, and recovery. I’d like to overcome irrational fear and retain my survival mode while open water swimming! Neuroscience holds the clues to why open water swimming scares many of us. Cryophobia (or Frigophobia or Cheimatophobia) is a fear of cold, cold weather or cold things. While you’re not going to be dragged under by a water kelpie or tangled up in demonic seaweed, factors such as cold water, inclement weather, poor visibility, other water users, etc, all bring their own hazards. A very short open water swim, close to the shore or lake edge for your first attempt will provide some comfort. Meanwhile, Yoga will help with flexibility, strength and balance. At the beginning of each swim, I also have some anxiety. So if I had a wee wobble, I might say to myself, “I’m only feeling nervous because I’m becoming tired and cold, and I’m only tired because I’ve been swimming for an hour and the water’s cold, so that’s all quite normal. Be prepared and find a way. So I would say fear is a common emotion. Plans fail. (While a good coach will make all the difference, not all open water swim coaches are swim teachers so may not have the experience in breaking down and analysing your stroke.) Fear caused by lack of visibility/not being able to see the bottom. You can train your brain to swim fearless. Getting out immediately means I can train my body to a faster recovery (which it has). Bizarre, because I’ve swum countless times in black peaty lochs where you could barely see your hands in the murk! Could it be down to childhood experiences – memories of old films such as Piranha, Jaws and Open Water? Then someone grabs your shoulder. Fears of swimming, especially in open water, aren’t rare. Not being able to see the bottom in the sea, lake or river can throw even the most experienced swimmer. The number one deterrent to competing in a triathlon is open water swimming. Bathophobia is a fear of depths or deep things, (for swimmers who dislike swimming over deep water). 3rd May 2017. Thirty-seven percent of Americans are unable to … For this reason, we call the frontal cortex, your “Professor Brain.”, For each of the Chimp rants, start to dissect each statement with two weapons: One, what is the actual likelihood of this happening? Update April 2008: When you are finished reading the article below about my first attempt at open water swimming, check out this related entry about that feeling of panic in open water! It is a common emotion experienced by many swimmers - particularly in the ever-changing environment of open water. Took a wee solo swim out from Wardie Bay beach thi, A gorgeous swim out to the white buoy this morning, A very happy new year to you all from me and my wi, For my 500th Instagram post I figured I should do, Taken the other day while swimming with my better, If you slip on the ice on your way to a swim, does, A very warm thank you to all you bold swimmers who, Was a bit of a wild one this morning! An extent ) new triathletes one of the toughest triathlon athletes, turn shower! Shivers starting is happening in your frontal cortex ( brains # 2-6 ) in part due to beach... 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