“Reducing Anxiety Associated With Open Water Swimming”

It is usually cold, early in the morning, and right before the race when many of us confront our anxieties associated with the dreaded open water swim. You have spent endless hours in the pool doing your workouts. However, you “never found the time” leading up to the race to get in as many open water swims as you would have liked to. What you are experiencing at this point is not uncommon and experienced by many of us. Whether you are a professional or newbie triathlete, many competitors experience a great deal of anxiety associated with open water swimming. But, alas, there is something you can do about it even if you are not conveniently located near a body of water.

By applying proven exercises consistently over time, you can train your body to fall into a relaxed state on command. Below you will find two methods which can easily fit into your daily routine.

The first method or exercise is known as Progressive Muscle Relaxation (PMR). This workout can be accomplished in 5-10 minutes. PMR is not just about tensing muscles and relaxing them. It is about learning the difference between having a tensed muscle, identifying how it feels, and learning how to relax it on demand. Take your time. Start by lying down and tensing your feet first for 8 seconds while inhaling. Then relax for 8 seconds while exhaling. Allow your target muscle group to feel heavy and relaxed. Notice the difference of both extremes. Work your way all the way up to your face by tensing each foot, leg, hand, upper arm, shoulders, neck and finally facial muscles. It is helpful to repeat a positive statement or phrase associated with your open water swimming at this point. For example, “I am swimming relaxed/calm and fast.” Follow this mental workout at least once 3-4 times a week either prior to your swim workout, going to bed, or whenever you have time. With some consistent work you will find yourself calm, cool, and collected at the start of your next “A” race. Remember, you can’t over train your mind. So, so these apply to any activity; not just swimming. And, the more you do the better.

After several PMR sessions you can begin to introduce a visualized or imagined stressful event. This technique is known as Systematic Desensitization (SD). Start with the least anxiety causing event first, and progressively work your way up. For example, your least stressful image/situation associated with open water swimming might be putting on your wetsuit. Visualize this image for about 10 seconds initially and gradually increase the time you can tolerate this image until you reach 30 seconds. After each visualization, rate how anxious you are on a scale from 1-10. Once this image no longer elicits an anxiety response of 2 or more, create another image/situation which is slightly more anxiety provoking and repeat the same steps. Continue until you reach your biggest fear associated with open water swimming, but only progress until lesser images fail to elicit anxiety.

Use those habits you apply to training your body and apply them to your mental game. You will find your next race more enjoyable.