Overcoming Fear of Open Water Swimming

9 December 2025

Swimming in open water is a thrilling experience—there’s nothing quite like the freedom of gliding through a vast lake, ocean, or river. Yet for many, the mere thought of stepping beyond the shore sparks fear. The murky depths, the unknown creatures below, and the absence of a pool wall to cling to can create overwhelming anxiety.

But guess what? You’re not alone! Fear of open water swimming is incredibly common—even among experienced swimmers. The good news? You can absolutely conquer it. With the right mindset, techniques, and gradual exposure, you’ll go from feeling tense at the shoreline to confidently stroking your way through the water.

So, ready to tackle this fear head-on? Let’s dive in!

Why Are We Afraid of Open Water?

Before we can overcome fear, we need to understand it. Where does this fear come from? For most people, it boils down to these common worries:

1. Fear of the Unknown

Unlike a pool, open water has no tiles or lane markers. You can’t see the bottom, and that unpredictability can be unsettling. What’s down there? What if something brushes against your leg? (Spoiler: It’s probably seaweed!)

2. Lack of Control

In a swimming pool, you feel safe. The water is calm, there’s always a lifeguard around, and you can see the edges. Open water, on the other hand, can feel vast and endless. Waves, currents, and changing depths contribute to a sense of powerlessness.

3. Deep Water Anxiety

Looking at deep water can trigger feelings of vulnerability. There’s no visible bottom, and that sensation of floating above an unknown abyss can send chills down your spine.

4. Previous Bad Experiences

Maybe you swallowed water during a rough swim or got caught in a current. Traumatic past experiences fuel fear, making it hard to trust the water again.

5. Overactive Imagination

Let’s be honest—we’ve all seen Jaws. While shark attacks are incredibly rare, the fear of what could be lurking below is enough to keep many swimmers on land.

How to Overcome the Fear of Open Water Swimming

The fear is real, but so is your ability to conquer it. Here’s how to ease into open water swimming with confidence.

1. Start Small and Gradual

Don’t jump straight into deep waters if they make you uneasy. Instead, start by wading in shallow areas. Stand in waist-deep water and get comfortable with the feeling. Then, slowly practice floating and gentle strokes close to shore.

Tip: Swim in calm, clear waters first. A quiet lake or a designated swimming area with minimal waves is a great starting point.

2. Bring a Swim Buddy

Everything feels less scary when you have company. Swimming with a friend not only provides safety but also reassurance. Plus, facing fears is always easier when you can laugh about them together!

3. Use a Swim Buoy

A brightly colored swim buoy is a game-changer. It keeps you visible, provides a flotation aid if you need a break, and offers mental reassurance that you have something to hold onto.

4. Practice Breathing Techniques

Panic often starts with irregular breathing. Train yourself to control your breath—just like you would in a stressful situation on land. Try this:

- Inhale deeply through your nose
- Exhale slowly through your mouth
- Focus on a steady rhythm as you swim

Controlled breathing calms the mind and helps prevent panic in open water.

5. Get Familiar with the Environment

The more you understand open water, the less intimidating it becomes. Spend time observing it—watch how the waves move, feel the temperature changes, and learn the typical conditions of the area where you plan to swim.

If possible, dip your feet in before swimming to acclimate. The more familiar you are, the more comfortable you’ll feel.

6. Reframe Your Thoughts

Instead of focusing on negative “what ifs,” flip the script. Think about the beauty of the experience—the gentle rocking of the water, the feeling of weightlessness, and the incredible freedom swimming provides.

Try using positive affirmations:
- “I am strong and capable.”
- “The water supports me.”
- “I am calm and in control.”

7. Practice Floating

If panic strikes, knowing how to float is a lifesaver—literally. Spend time mastering the art of effortless floating. When in doubt, roll onto your back, spread out like a starfish, and take deep breaths. Floating not only calms your mind but also reassures you that the water will hold you up.

8. Train in Different Conditions

Once you’re comfortable in calm water, challenge yourself with different conditions—gentle waves, varying depths, or slightly cooler temperatures. Gradual exposure builds confidence and adaptability.

9. Use Proper Gear

Having the right equipment makes a huge difference. Consider these essentials:

- A well-fitted wetsuit (provides warmth and extra buoyancy)
- Goggles with the right tint for visibility
- A swim cap for warmth and visibility
- A bright swim buoy for safety

Feeling secure in your gear enhances confidence in the water.

10. Take an Open Water Swimming Course

Nothing beats learning from experienced professionals. Many swim coaches offer open water swimming courses where you can practice in a supportive, supervised environment.

If fear is holding you back, joining a group or getting expert guidance can make all the difference.

The Magic of Overcoming Fear

Picture this: You’re floating effortlessly in open water, the sun warming your back, the gentle waves rocking you in a rhythmic lullaby. No panic, no fear—just peace.

Imagine the thrill of swimming with dolphins, completing your first triathlon, or simply enjoying a serene sunset swim without hesitation.

Fear may try to stand in your way, but it doesn’t have to define you. Take small steps, trust yourself, and embrace the process. Open water isn’t an enemy—it’s an adventure waiting to be explored.

So go ahead—dive in. The water’s fine.