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Diana Chats with Omie Dale: Advancing Diversity and Inclusion in Swimming
30/08/24
Omie Dale is a London-based swimming instructor with award-winning expertise, and a trailblazer in promoting diversity and inclusion in swimming. She is also one of the instructors at our site in Parliament Hill Lido, based in North London. We are proud to have her as a swim coach on the OUTSIDE2 team, and I (Diana) had the pleasure of sharing some wonderful conversations with her during a swim at Parliament Hill Lido. Omie has expressed that several groups encounter barriers to swimming, such as people of colour, minority groups, refugees, women of colour, and members of the LGBTQ+ community. Additionally, the intersectionality of these identities compounds these challenges, creating a sense of separation and discomfort that deters individuals from participating in group lessons, which are often more affordable and accessible than one-on-one sessions.
Listen to Omie here on the Tough Girl Podcast, run by Sarah Williams who aims to inspire women to undertake athletic challenges and increase the presence of female role models in sport media. When asked the question “Did you have any role models while growing up?”, Omie answered, “Most of my role models that I had as children… well, I don’t think I have the same role models now. I was quite political as a child, especially a teenager, and I really looked at certain members of Parliament, and I really liked strong business women. One role model that I actually had, and has long since passed was Virginia Woolf… the thing that I loved about Virginia Woolf was that she was a part of something called the Bloomsbury group, who were all poets and authors, and they used to hang out in a tearoom in Cambridge, which I thought was so romantic, and they were all very liberal and the women had affairs with each other, and the men cross-dressed, and they all swam together in the River Cam. And growing up, I thought, wow, there are all these intelligent women out there who also don’t necessarily conform to what society conforms to, and I just thought their life was amazing.” Omie says that as she has grown older, the role models that she has had has shifted towards those at the front of grassroots organisations, and she has “seen the power of community, and that’s where I look now.”
Communities such as Black/Asian and minority ethnic groups have historically faced more barriers in access to swimming in the UK. The Black community, in particular, has faced prolonged stigma that their bone density is higher so they are more likely to sink than swim. This stigma is rooted in a combination of historical misconceptions, racial stereotypes, and a lack of accurate scientific understanding. This belief has no basis in credible scientific research, but it has persisted due to racial stereotypes and the historical lack of access and exposure that Black communities have faced due to segregation and economic disparity. The lack of access to swimming spaces has led to fewer opportunities for swimming, which in turn has contributed to lower swimming proficiency rates in these communities. The stereotype that Black people “can’t swim” then became a self-perpetuating cycle, as the lower rates of swimming were incorrectly attributed to biological factors rather than social and economic ones.
In a piece published by Finnistere, Omie states “The notion that black people can’t swim is something that I have heard throughout my whole life. My mum heard it, my aunties and uncles heard it, my friends heard it, and I do think it has a lot to answer for in terms of this lack of participation. Not only do people themselves, if they struggle in the water, just think, ‘black people can’t swim anyway, we can’t float’. Or sometimes it creates this situation where people go to other sports where they feel more comfortable. Also, perhaps even worse, is that I have heard it amongst swimming teachers, and aquatic professionals, that they genuinely believe in this myth. I think we are failing such a huge number of people by believing this myth, and feeding into this stereotype, both people of colour and white people who perhaps are teaching these children. This sort of thinking creates an environment where people think that this is not a space for them. That other sports, where their friends are, or that their family have taken part in more, are for them, and that swimming is more of a middle-class sport, or a white person’s sport. The more we address this head on, and show that it is a myth, that you can get in the water, and that you will be able to float by the end of this lesson, and be able to swim, is really powerful. And also, being that representation so that people can see that they can do that as well.”
Furthermore, in an article with Swim England, Omie says, “As a child swimming, I also didn’t feel reflected or represented in the aquatics world and so wanted to explore this concept.” This inspired her to undertake a project in 2018 titled ‘If 71% of the world is water, how can we feel at home if we don’t know how to swim?’, which aimed to ‘explore who could access leisure centres and swimming pools as a community space, and who were unable to’. The project primarily focused on conducting surveys and interviews, while also offering free swimming lessons to adult non-swimmers, allowing Omie to gather their personal stories regarding their connection with water. Omie says “The findings confirmed some of what I already assumed but also brought up some new factors into why people may not necessarily have a positive relationship with the water, such as due to bad past experiences as a child (often during school swimming lessons), not being able to find swim gear – particularly caps – that fit them, and also due to the idea of changing rooms and the very fact of having to be very vulnerable and open in a swimming costume or trunks around lots of strangers.”
Asian women and women of Islamic, Hindu and Sikh faith often face additional barriers in this context due to cultural norms and religious beliefs that emphasise modesty. Many may feel uncomfortable or anxious about undressing in public spaces, which can hinder their participation in swimming activities. This sense of vulnerability can be intensified by societal pressures from others in the swim course and the fear of judgment, leading to a reluctance to engage in outdoor swimming or utilise changing facilities. It is our responsibility to serve these communities, by creating inclusive environments that respect cultural sensitivities and promote accessibility.
When asked by Sarah Williams whether Omie believes that changes are occurring in the swimming space to support diversity, whether they’re occurring at a quick enough pace and what’s been going on, Omie said “This year, particularly, I’m really looking to see organisations put resources, or money where their mouth is, and not just support what we’re saying…which is very easy to do especially in a closed Zoom meeting or a private room [then] okay to support organisations – but are you actually doing anything? And I think some sport, some brands, are doing quite well, but what I really look to is national government bodies and what they are doing to take an inward look at the make-up of their organisation, as the way that they do stuff hasn’t changed since they’ve been founded, you know, they’re not young organisations. I’m really interested to see this year what happens, following conversations and conversations.”
OUTSIDE2 are currently focusing on developing tailored groups specifically for minority ethnic communities, led by community leaders. By engaging these leaders and consulting with our Lived Experience Advisory Panel, we aim to ensure that our programmes are culturally relevant and that they effectively address the unique needs and preferences of minority groups. We believe that input from the public is invaluable, so we invite any suggestions that may enhance our efforts to promote inclusivity. Whether it’s ideas for specific groups, our recruitment process, feedback on our programme structure, or requests for additional information, we are committed to creating a welcoming environment for everyone. Our goal is to foster a sense of belonging and empower individuals from diverse backgrounds to participate in outdoor swimming.
Omie Dale continues to contribute to the Black Swimming Association through community engagement and communication, volunteers in her free time at Pride in Water, and also serves as a volunteer swim host for Mental Health Swims in the London area. I would like to conclude this post by sharing a few tailored swimming groups for minorities, so please do not hesitate to get involved and reach out if you feel that they are relevant for you:
Mamma Swim – Focus on Mums
Soul Swimmers – Black and Asian Women Swimming
Mental Health Swims – Mental Health Focused Peer Support Community Swims
Pride in Water – LGBTQ+ Groups in Water
Black Swimming Association – Black Community
Words by Diana Phillips and Omie Dale
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Combatting Pre-Swim Anxiety: How Mindfulness Can Transform Your Next Swim
22/08/2024
Mindfulness is a great tool for breaking free from ‘autopilot mode’ — when we are simply living day to day without taking notice of what is going on around us. In my own personal experience of using mindfulness to cope with anxiety, I have found that it not only enables me to be more aware of my needs, so that I can better look after myself, but it has also helped me cultivate gratitude for the activities I enjoy and given me the confidence to explore new pursuits like outdoor swimming.
Rhianon
Being an inexperienced outdoor swimmer, I feel apprehensive when I imagine stepping into the water. I wonder whether I will go too far out, whether I will struggle with the temperature, whether I will need to get out sooner than planned or feel silly being surrounded by people with more experience. However, it is still something that I want to try, as it seems to be a great tool that many utilise to mentally and physically take care of themselves. Despite my challenges with the cold and the uncertainty of stepping out of my comfort zone, the image of allowing myself a moment to pause and deepen my connection to nature by immersing myself into cold water sounds euphoric to me. I envision following this by drying off in the sun, mindfully journaling about the sensations and emotions stirred by the experience. I believe this could be profoundly transformative for me.
Whether you’re an inexperienced outdoor swimmer (like myself) or if you swim outdoors regularly, I imagine that adding the aspect of mindfulness to your swim session would help transform this experience into a moment for yourself. Mindfulness, in general, can help you feel more connected to your body, be kinder to yourself, and truly listen to what your body needs. As I begin outdoor swimming, I want to incorporate mindfulness into the experience by trying these techniques, inspired by how I have used mindfulness in everyday life to cope with anxiety:
- Mindful journaling before my swim to bring awareness to my feelings of apprehension of getting into the water.
- Mindful journaling after my swim to give recognition to the feelings that arise afterwards (see another blog I wrote for Sussex Mindfulness Centre on journaling prompts for anxiety).
- Paying attention to the sensations that the water brings about during my swim to help me strengthen my connection to the environment.
- What does the water feel like?
- Breathing exercises before immersing into the water to act as an anchor, which would help me shift my focus away from any pre-swim anxiety and instead onto my body. However, I will remember not to engage in breathing exercises whilst in the water as breath-holding/hyperventilating in water can lead to drowning and arrhythmic heart patterns which can be fatal.
- Practicing self-compassion and accepting the fact that being an inexperienced outdoor swimmer is not shameful when surrounded by experienced swimmers in the sea, but instead that it is positive to try something new!
Diana
Diana is a Research Assistant working on OUTSIDE2 and a keen runner. She completed her first ‘Couch to 5K’ in November 2023, initially running at a pace of 6:30/km, but has since improved her pace to 4:30/km in August 2024. Now, she is steadily training to run longer distances at the same pace, and she is eager to eventually compete in a half marathon. She regularly participates in training sessions with her local running club. While she frequently discusses the advantages of running, she has recently had the chance to take part in two outdoor swimming sessions — one at Parliament Hill Lido in London and another at Jesus Green Lido in Cambridge.
Below is Diana’s account as a novice cold-water swimmer, detailing her thoughts as she approached the water on her swims, strategies for coping with the initial chill, and the aftershock that followed:
“As I approached the water at Parliament Hill Lido, the familiar tingle of the cold crept over me, though this time it wasn’t for a run in the cold dawn air, but something far outside my comfort zone — cold-water swimming. The weather was brisk, and the thought of plunging into the chilly water sent shivers down my spine before I even dipped my toes in. Luckily, Claire led us in some group deep breathing exercises before we got in the water. 3 seconds in, hold, 4 seconds out. This grounded me.
My muscles, more accustomed to the steady rhythm of running, seemed to protest the thought immersing myself completely into the cold. I’d been told before by personal trainers at the gym to take cold-water showers after training sessions as this would aid in muscle recovery, but even those brief 30-second showers I had hated. Anyway, I took a deep breath and reminded myself of the strategies that I had learned from my run club: start slow, pace yourself, and above all, stay composed. So, I eased into the water, step by step, letting the cold creep up my legs until it enveloped my entire body. The initial shock was intense.”
When asked how she coped with the initial chill of the cold water, Diana answered:
“How did I cope? Well, I started to move, not quite swimming yet, but simply walking through the water, letting it flow around me. The more I kept moving, the more my body began to acclimate. The water, which had felt so harsh at first, began to feel more like a supportive element as I moved through it. My muscles, initially tense from the shock, started to relax, and I found a rhythm in my movements. It wasn’t about swimming yet, but simply about staying active, letting the water flow past me, and allowing my body to find its balance in this new environment. The initial panic that had gripped me subsided, replaced by a growing sense of calm and focus. It was as if the movement was a way of telling my body that it was okay, that it could handle this, and slowly, that message began to sink in. When I finally started swimming, it was with a steady, deliberate stroke. I focused on maintaining that rhythm, not thinking about the cold but about the motion, the pull of my arms in breast stroke, the glide through the water and the beauty of the wide blue sky above me.”
Regarding the aftershock of the cold water, and her tips on how to combat it, Diana shared:
“Getting out of the water at Parliament Hill Lido was fine. But Jesus Green Lido was completely different — I was not ready for that aftershock. Maybe that was because I swam quite a few laps in their 91.4 metre pool and it was a colder day in Cambridge, whereas at Parliament Hill, the day was warmer and the session was more relaxed. We did not have any underwater exercises. We spoke more, and this was healing in a different sort of way. Our conversations were open, reflective, and somehow more honest than normal. There was something about the shared experience of braving the cold that stripped away the usual small talk and allowed for deeper connection. Omie, Claire, Hannah, the participants and I, had our own little conversations. We talked about our motivations for being there, our backgrounds, our plans for the future and how the water made us feel. It was as if the cold had a way of clearing away the clutter of everyday life, leaving space for more meaningful exchanges. This was comforting.
However, in Cambridge, we did quite a few laps and exercises that left me in a near hypothermic state after I got out of the water. I don’t think it helps that I’m 158cm short and 46kg…with not much body fat to insulate me, I was still absolutely freezing long after I had gotten out of the water, dried myself off with my towel, changed into fresh clothes and put my (WINTER) coat on. Even as we walked out of the lido and into the town centre in the middle of July, the shivering continued, and I could feel the cold seeping deep into my bones, making it hard to shake off. What helped me the most was drinking and eating something warm afterward. I remember clutching a hot cup of coffee that Colin brought me like it was a lifeline, feeling the warmth slowly spreading through my body; it brought a sense of comfort and recovery that was just as much mental as it was physical. It was as if the warmth was a reminder that I had made it through the challenge, that the worst was over, and now it was time to take care of myself. I felt proud that I had accomplished something hard.
I would highly recommend this to anyone who engages in any significant cold-water exercise. It’s not just about getting warm again; it’s about helping your body and mind recover from the intense experience. Having something warm to drink or eat can make all the difference, turning what could be a prolonged period of discomfort into a much quicker and more pleasant recovery. It’s a simple but effective way to restore balance after pushing yourself to the limit in cold water.”
Heather
Heather is one of the co-lead investigators of OUTSIDE 2, in her spare time Heather is a keen open-water swimmer having successfully completed a solo crossing of the English Channel and several relays across to France and along the south coast. She has also completed relay swims round Jersey, Jersey to France, round the Isle of Wight as well as representing the UK in the World Ice Swimming Championships event in 2017. Equally, she enjoys dipping and floating in the water looking up at the clouds and the birds in the sky. Heather says, “Open water is my happy place, but I still approach with trepidation as well excitement. I like to hear the sounds, sights and smells, every swim is different.”
Heather also mentioned a few things she does to prepare for a dip/swim and things that she looks out for:
“Getting into cold water (that is what we have here in the UK, for most of the year) is an extreme sport. Just getting in the water is challenging, and should come with a ‘parental advisory notice’ due to the frequent dubious language as well as screams of pain or whoops of delight. All you might have done is ‘get in’ but that can be a huge mental, physical and emotional challenge that can hit you all at once or you might not be able to think of anything at all. Your only thought could be the cold. Each dip can be different, as can each person’s experience of that dip.
I also always like to be armed with reliable information about where and when it is best to get in and swim or dip, this could be from speaking to people who have a good knowledge of the swim spot, or speaking to local lifeguards. When I was less experienced I used to like to ‘prove’ myself and realise that sometimes I didn’t enjoy the swim because, I’d gone to the wrong place or in at the wrong time. For instance, there was one occasion when I was short on time and had to swim at a beach at low water. Getting in was a muddy, squelchy, messy affair and it is fair to say it was more of a mud bath than a dip. Had I dipped at high tide, the beach was a gorgeous gold sandy beach with beautifully clear water and very welcoming with no mud in sight. With age, a few grey hairs and a few lessons learned, I have found it is better to find local expertise, especially if you aren’t familiar with the area you are dipping in.
With more experience I have become more risk-averse, there might be something quite serene about swimming somewhere on your own, but sharing the dip with others is safer and they can offer support should you have any problems. There are also lots of places to get good quality information about swimming outdoors, such as experienced swim coaches, websites like the RNLI outdoor swimming pages . Swimming outdoors with others also gives you something to talk about for years to come. My friends and I still like to remind each other of some of our most picturesque swims, you may have missed things or forgotten about something, so it is good to have that opportunity to remember. We also will keep finding new experiences and keep adding to the list of fond memories to reminisce over.
It is fair to say I am not a petite individual, and the thought of having to go running or be in a gym to keep fit is not that appealing, but get me in water and I can hide my body and exercise as hard as I like or just amble about and float. I can be whatever I want to be in that moment, my second home is definitely in the water. Likewise, I recognise that my part aquatic body may be suited to being in around water, it is not for everyone, finding your place where you can enjoy and be aware of the sensations on your skin, the sights, sounds and smells (some good and some not so good) is what will support your wellbeing. I encourage everyone to search out the space.”
Words by Rhianon Potter, Diana Phillips and Heather Massey
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From the Track to the Mat to the Pool: Diverse Emotional Benefits of Group Exercise
07/08/2024
Many studies have demonstrated the physical benefits offered by group exercises such as running, yoga and swimming, but it is important to be aware that different forms of exercise can evoke different emotions which can each serve as powerful distinct methods for addressing various mental states and emotional challenges, forming a versatile “toolbox” for mental well-being. Engaging in exercise within a group setting can offer a sense of community and support, whereas solo exercise allows for personal reflection and introspection. Recently, I attended some outdoor swimming sessions along with the OUTSIDE2 participants in Cambridge and London with Hannah Denton, a Counselling Psychologist and one of our study’s principal investigators. This post compares my previous experiences of group running and yoga to my more recent experiences of group swimming. I also reflect on how each activity can be a useful tool for different mental and emotional challenges. Please note that these musings are based on my personal experiences and not meant to be professional advice based on empirical evidence, but rather personal insight for those seeking a toolbox in troubled times.
Comparison with Running
The feeling of connectedness that I shared with the participants in the swim sessions reminded me of the feeling of comradery that I regularly share with the members of my run club whilst having a coffee and a chat after our weekly morning runs. Although there is a shared feeling of connectedness with others when engaging in both of these forms of group exercise, I felt that what is special about swimming is that it is more relaxed and open, while running is more competitive. Perhaps this was just my personal experience of it, but I feel that in the water, there’s a sense of weightlessness and fluidity that naturally pulls you into a meditative state. When I was swimming, the rhythmic motion of each stroke and the sound of the water created a soothing atmosphere for me . Although I still love running, and the competitive aspect of it undeniably helps with goal-setting and motivation to tackle the hurdles of everyday life, I’ve come to appreciate the distinct benefits that group swimming offers, particularly the openness and mutual support between group members.
Out of the three forms of group exercise that I have engaged in, outdoor swimming stands out for creating a sense of community and introspection within a natural open space. It is the combination of these three elements that sets it apart from the other forms of exercise. While running outside in green spaces can also give rise to a sense of connection to nature and reflection of one’s life, this experience differs significantly from swimming. Running is done vertically, with your focus often directed straight ahead, which contributes to a sense of accomplishment and steady progress. In contrast, swimming involves looking up into the vast sky or through flowing water and waves, which creates a unique sense of mindfulness and tranquillity. This experience can make you feel smaller and your problems seem more insignificant in a reassuring and positive way.
Comparison with Yoga
I first started doing vinyasa yoga and kundalini yoga in high school when I was feeling stressed about balancing my academic workload with my social and familial obligations. Yoga helped me regulate my sleep, and it encouraged a sense of introspection and mindfulness in a similar way to how I felt when I was underwater in the swim sessions. Yoga classes did make me feel like I was a part of a community, but for me, the practice itself has always been inward-focused. For example, yoga usually begins with the instructor asking what we want to bring to the mat today and what we want to reflect on in our practice. These reflections are not shared, but instead contemplated with our eyes shut and our legs crossed whilst sat on our mats next to each other in the shared (usually closed) space. By contrast, I felt that swimming in wide open-spaced lidos encouraged more interaction and bonding with each other, and that the wider open space in particular contributed to a positive sense of feeling small in a wide world.
Even though moving through poses together in yoga class creates a subtle supportive connection amongst everyone present in the classroom, I think that the primary focus of yoga has always felt personal for me. While swimming can also be done alone, I think there are a lot of mental health benefits to be reaped from group swims for those who want to feel like they are a part of a supportive community. Even when we were doing our own strokes and laps, it still felt like there was a collective energy. Plus, the swimming sessions had breaks and rest periods during which we chatted by the edge of the pool or treaded water and encouraged each other. This time seems to me that it would be ideal for bonding and building friendships if this was an activity that I regularly engaged in. With the connection to water and nature adding an extra layer of tranquillity, swimming feels like the perfect combination of community, connection and freedom.
Conclusion
When considering an “emotional toolbox,” I believe that running is perfect for building resilience due to its competitive nature and goal-setting aspects, such as building up to completing increasingly challenging distances or achieving a better pace. This is excellent for managing stress from work or personal life by channelling energy into a structured training regimen and developing strong self-discipline. While all forms of group exercise involve some element of comparison among participants, running tends to emphasise competitiveness the most. On the other hand, yoga is good for fostering mindfulness, self-compassion, and emotional regulation skills. This can be ideal for those seeking a space to ground themselves from external pressures, or those searching for a place that will give them some time alone.
All forms of group exercise offer a sense of mutual support, which can be incredibly beneficial for those suffering from low mood and social anxiety. Whether you seek out groups like mental health swims that are “illness-centered,” or prefer a space to escape from your problems and engage in light-hearted conversations, the supportive environment of group exercise can greatly enhance your mental well-being. Ultimately, different forms of exercise evoke different feelings and benefits, and finding the right activity can provide a tailored approach to improving one’s mental health and emotional resilience.
Words by Diana Phillips
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A Morning Dip: Diana’s Reflections at Jesus Green Lido
31/07/2024
Hi, my name is Diana Phillips and I am a Research Assistant on the OUTSIDE2 trial. Below is an account of my personal experience attending a swimming session at Jesus Green Lido in Cambridge.
As a 24-year-old navigating the ups and downs of life, I found myself benefiting from the therapeutic moments of silence spent in the water with the participants, the breathing exercises that we did together before entering the pool and the meditative calmness that I felt while my head was submerged and my body was completely underwater. The swim course also provided a unique opportunity to speak with people of various ages and backgrounds whom I might not have met otherwise. Some of these conversations were more surface level, and others were deeply personal. Either way, having these conversations while being immersed in water and surrounded by trees made me feel an appreciation for the present moment as well as the sense that I was a part of something greater than myself.
The feeling of connectedness that I received from the swimming course extended beyond the people I met; it made me feel more attuned to my senses, to the water and the nature that surrounded me. It made me feel a deep sense of peace, presence and belonging in the world, as if my problems were just a small drop in a large ocean.
As we were approaching Jesus Green Lido, we walked past the river which was next to a park and we watched students and families punting. Punting is such a classic Cambridge experience. It’s when people glide along the river in flat-bottomed boats using long poles to push off the riverbed. It looked so peaceful and inviting, with groups of friends laughing and enjoying the calm, serene beauty of Cambridge. Here’s a photo of the river.
Finally arriving at the lido, I was excited to start the swimming course. Jesus Green Lido is the longest lido in the UK, stretching 91.4 metres. The place is surrounded by thick greenery, with tall trees and open skies that make you feel like you are swimming in the middle of nature. It is so pretty and peaceful there. When we arrived at the lido, I saw a variety of different people both at the swimming course and just enjoying the pool. There were beginners learning how to swim and people who were a bit more advanced. Even though we were all at different levels on the course, everyone was super friendly. We nodded in encouragement, shared helpful tips, and acknowledged each other’s progress with quiet smiles and small gestures. It felt like we were all in it together, like a small supportive family.
The course itself was engaging and well-structured. We started with basic exercises like breathing and treading in the water, then the participants retrieved items from the bottom of the pool, which (although I sat out for that bit) looked both fun and challenging. This activity seemed to help improve confidence being under the water. We also practiced pushing off the wall, a fundamental technique for effective swimming. My favourite part was when we hugged ourselves into a ball and floated at the top of the water with our faces submerged underneath – this provided a sense of escape from everything else. It made me feel separate from my issues in daily life, as if I had found a peaceful sanctuary just below the surface of the water. Below is a photo of me in the pool, about to adjust my goggles. I’m the one with the pink swim cap on the bottom right.
Colin, our swim coach, was attentive and had great energy throughout — giving everyone personalised feedback with a smile on his face and ensuring that everyone improved at their own pace. While the participants were doing their underwater item retrieving exercises, I had the chance to dip back and swim some laps by myself. While I was swimming, I felt that the green surroundings really encouraged introspection about my own life. I’m not going to lie though, I was absolutely freezing. It took me a long time to warm up after the swim, but Colin was kind and brought me a coffee and explained that the body takes a while to adjust back to normal temperature following swimming in cold water.
The lido had a changing room with a hair dryer that really helped warm me up, as my cold, wet hair running down my back was not doing me any favours. After the session, Hannah and I went to Fitzbillies in the Cambridge town centre (must-visit if you are there) and had a coffee and cinnamon bun. I think eating and drinking something warm afterwards was really helpful with regulating my body temperature because I was still shivering at this point (1 hour post swim!). I thought I was experiencing mild hypothermia. After walking around the city centre for a bit, I found another cute café called Bould Brothers where I had a second flat white, and by that point, I was finally warm. I felt cool-headed and calm for the rest of the day.
Overall, my morning at Jesus Green Lido was a memorable experience. From the serene walk past the river and the park to the lido while watching people going punting, to experiencing the quiet comradery between participants and the enthusiastic support from Colin, every moment was enriching. The beautiful greenery surrounding the lido also made it a special memory. Despite the initial chill of the water, the warmth of the people and the sense of escape from reality that being underwater provided for me really made being in the water a larger than life experience. The visit to Fitzbillies for a comforting coffee and cinnamon bun was the perfect way to warm up and reflect on the morning’s experiences. By the time the session was done, I felt both physically and mentally refreshed. I slept really well that night.
Words by Diana Phillips
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Rich’s Story
29/04/2024
Richard Williams, 41, from Worcestershire took part in the first study at the Lenches lakes in Evesham. He said: “I was a little anxious going into the trial, because I’d never done anything like it before.
“I also felt guilty about seeking help at the time, because I felt like I was beginning to finally get my life back on track. I realised when I started the trial, that the others also had imposter syndrome, and felt like they weren’t deserving of help or needed it as much as others. It doesn’t matter who you are, or what you’re dealing with; if you don’t feel yourself, you should ask for support.”
For years Rich went through bouts of depression and anxiety, and turned to alcohol to find a release. In 2022, he attempted to take his own life.
“I was at a real low point in my life, and felt completely alone”, he explained.
“After hitting rock bottom I decided to reach out to the Samaritans charity and eventually felt ready to go home and work on myself. I began therapy, and that’s how I found out about the cold water immersion study.
“I was a person who could never actually go in the sea, even in the summer. But during the course and the training you learn how to get past that initial shock and enjoy the euphoric feeling of being immersed in cold water. I’ve never been able to meditate properly or relax because there’s so much going around my head, but in the water it’s just peace and you become more with nature.
“It has completely changed my life. I’m swimming twice a week, in a cold tub every day and even signed up to an Ironman! So I’ve gone from a recovering alcoholic and recluse, into firing on all cylinders now, and wanting to help others and spread the word.”
Words by Richard Williams and Robyn Montague
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OUTSIDE Media update
28/03/2024
We had some fantastic media coverage to launch the study, which ranged from featuring in on BBC Breakfast and on their website to the I, the Independent and ITV Meridian.
We have also been featured in one of the open water swimming communities magazines Outdoor Swimmer
This article features Rich. Rich took part in the first OUTSIDE study we ran a couple of years ago. Read more about his story in the next blog.
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Men in trunks – New podcast!
27/03/2024
This is just a headline, you don’t need to wear trunks, but now we have you, why not tune in to our new podcast episode.
Some think that outdoor swimming is just for women. The answer is most definitely not. There is room for anyone who would like to try it. Our latest podcast episode ‘Men in Trucks’ stars Dr Mark Harper and Pete White, who both swim outdoors. In this podcast, they explain in their own words what their outdoor swimming means to them; where they swim, how they swim and who they swim with.
Mark Harper is a consultant anaesthetist and part of the medical team for the OUTSIDE research study. He is based in Brighton and Norway and can be found swimming from the beach at Brighton and in the fjords in Norway
Pete White is a member of the OUTSIDE’s public involvement team and lives near Bristol. In this podcast episode he discusses swimming in a marine lake which is a popular swimming location for many people wanting to try dipping or swimming outside.
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OUTSIDE2 is Open!
27/03/2024
It is a great privilege to be part of this project and finally to be able to announce that the study is now open for people who would like to take part. The study involves introductory outdoor swimming sessions during the summer or early autumn in 2024 and 2025. We have swim coaches based as far north as Sunderland and as far south as Penzance in Cornwall. We have swim groups taking place in coastal locations, in rivers, lakes and outdoor swimming pools also called lidos. Particularly in these outdoor swimming pools you don’t need to have experience of swimming. To see where the nearest course is to you and the swim experience requirements for specific sites, visit our locations page
We have a great team ready to help explain the study, and support you with the steps to getting involved. To find out more about our team go to our research team’s page
The study is a randomised controlled trial which is looking to find out if outdoor swimming courses could help people living with depression. This type of study means that people taking part will be randomised to either the swim course and continue with their usual care or continue with their usual care alone. We will follow both groups for 9 months and over that time participants will be asked to complete 3 surveys, they can complete the surveys online or our researchers can help over the phone. For participants in the usual care group they will also be able to take a swim course at the end of their involvement in the study. For more information about the study, please have a look at the study overview
For more information about the research that has been completed so far, you can find this in the section ‘The Science behind OUTSIDE’.
Finally, if you’d like to take part and support OUTSIDE2 to find out whether outdoor swimming courses could help people living with depression, click here and complete this short form.
Thanks,
Heather Massey