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, so used to the rhythm of running, tensed at the idea of full immersion. 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:

“I moved, not swimming yet, just walking, letting the water swirl around me. The more I moved, the more my body adapted. What had felt like an unbearable force at first started to feel… manageable? My muscles, locked up from the cold, loosened bit by bit, and I found a rhythm. It wasn’t about swimming yet, just staying active, keeping the water moving past me, and letting my body adjust. The panic faded, replaced by a calm focus. It was like I was telling my body, ‘You’re okay, you can do this.’ And slowly, that message started to sink in. When I finally began swimming, it was steady and deliberate, breaststroke, pulling through the water, gliding, looking up at the endless 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 was an entirely different challenge. At Parliament Hill, it was fine. But Jesus Green Lido in Cambridge? A whole other story. I was not prepared for that aftershock. Maybe it was the colder air, or the fact that I’d swum so many laps in that 91.4-metre pool, but I could feel the cold seeping into my bones long after I’d dried off, changed into warm clothes, and thrown on my (winter!) coat. Even as we walked into town, in the middle of July, I couldn’t stop shivering. At 158 cm and 46 kg, with not much body fat for insulation, my body just couldn’t hold onto heat.

What saved me? Something warm. I remember clutching the coffee Colin handed me like it was a lifeline, feeling the heat spread through my hands, then my chest, then finally the deep cold started to lift. It wasn’t just about warming up, it was a kind of recovery, a signal to my body that I’d made it through. The worst was over, and now it was time to take care of myself.

If you’re doing any serious cold-water swimming, I can’t recommend this enough. A hot drink or meal afterward makes all the difference, not just in shaking off the chill but in helping your body and mind recover from the intensity of the experience. It turns what could be a long, miserable thawing process into something much quicker, much more manageable. And honestly? It makes the whole challenge feel that much more rewarding.”

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