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Katrina Lucas

Healing in the Waves: The Mental Health Benefits of Open Water Swimming




Cold water therapy is no longer just a trend; for many, it’s a lifeline. Whether we call ourselves swimmers or dippers, stepping into the cold water feels like hitting the reset button on both mind and body. One of my closest swimming friends once told me her best friend noticed she was “less sad when being mad”—and maybe we’re all a bit mad to love it so much. But there’s something undeniable about how the sea has the power to shift our emotions.


For me, the ocean has always been a source of peace. In my younger days, I would scuba dive regularly, shielded from the cold by a wetsuit and the feeling of invincibility. Now, it’s just me, the waves, and a lot less warmth—but I still feel the ocean calling. There’s something in the salt air, the power of the waves, and the vastness of the sea that grounds me and sets me free all at once.


What Are the Mental Health Benefits of Open Water Swimming?


There’s something incredibly grounding about stepping into open water. The vastness of the sea, the rhythm of the waves, and the crisp, salty air all seem to work together, calming the mind and lifting the spirit. Each swim brings an undeniable sense of release—when you’re out there, you’re part of something bigger, and the worries of everyday life start to feel smaller.


Studies show that open water swimming helps reduce stress, improves focus, and offers a natural way to boost mental well-being. It’s like nature’s therapy, offering a sanctuary from the noise and bustle.


But beyond the science, it’s that feeling of freedom that makes all the difference. Swimming in open water invites you to leave distractions on the shore and embrace the moment. Each dip is a reminder of resilience and connection, not just with the water, but with yourself. Whether you’re wading in for the first time or a seasoned swimmer, you feel lighter and more in tune with what truly matters.



How Cold Water Swimming Reduces Stress and Anxiety


Cold water shocks you at first. But that jolt does more than just wake you up—it activates an immediate flow of endorphins, those natural “feel-good” hormones that elevate your mood and lift your spirits. As the cold hits your skin, blood flow to your brain also surges, delivering fresh oxygen and nutrients, helping you feel sharper and more awake.


The intense chill anchors your focus, bringing you entirely into the present. When your body is busy adapting to the cold, mental fog lifts, and there’s little room left for overthinking or worry. It’s a reset—a temporary escape from stress, where only the moment matters.


Each time I take the plunge, I feel the world slow down and my mind grow quieter. The cold strips away the background noise, leaving just the essentials, and for a few precious moments, everything feels clear and calm.



Can Open Water Swimming Improve Mood and Boost Happiness?


There’s something about cold water that jolts us awake to the simple joys of being alive. That surge of endorphins as you hit the water is like nature’s own mood booster, delivering an instant lift that makes you feel lighter, even on tough days. It’s hard not to smile when you come up for air, feeling that rush of exhilaration.


Cold water swimming encourages a sense of accomplishment, too. Each swim becomes a small victory that builds confidence and leaves you feeling proud and strong. Over time, this self-assuredness feeds into an overall brighter outlook, helping you face daily challenges with a bit more ease.


Then there’s the sheer fun of it—swimming with friends or sharing the experience with others adds a layer of joy that’s hard to beat. The sense of community that often comes with open water swimming is its own reward, creating shared memories that naturally lift your spirits and make each swim something to look forward to.


Why Open Water Swimming Is Good for Mental Resilience


The first plunge into open water is a shock to the system. The cold hits, your body recoils, and your breath catches. But once you push through that initial discomfort, something powerful happens: you feel like you can achieve anything.


Overcoming the cold water isn’t just a physical challenge—it’s mental too. The moment you embrace the shock, you realise that if you can conquer this, you can handle anything life throws at you. The cold teaches you focus and resilience in its purest form.


With each swim, you build not just physical strength but mental toughness. The ability to stay in the moment, block out distractions, and push through discomfort becomes a powerful tool. And that strength spills over into every other aspect of your life.


Tips for Getting Started with Open Water Swimming for Mental Health


If you’re new to open water swimming, the best place to start is with a group. Not only does it make swimming safer, but it also gives you access to their knowledge. Experienced swimmers can guide you on entering the water, the best techniques, and how to handle the cold.


A group also knows the terrain, which can be incredibly helpful when navigating different conditions. They’ll be familiar with the safest spots to swim, where currents are less intense, and how to manage changing weather.


For comfort and warmth, it’s important to wear the right gear. A good wetsuit or swim skins will help with the cold, while a hat, gloves, and boots protect your extremities. Be sure to layer up before and after your swim to maintain a steady body temperature. And of course, a warm drink is always a welcome treat afterward.


Having people around you, especially in those first cold dips, helps ease the anxiety. It’s comforting to know that you’re not alone, and their advice can make the experience more enjoyable and less overwhelming.


Final Thoughts


Perhaps it’s true—we are “less sad when we’re a bit mad” enough to brave those icy waves. Each swim is more than just a cold dip; it’s a ritual of letting go, a reset that shifts our perspective and lifts our spirits. The ocean’s embrace is as grounding as it is freeing, helping us reconnect with what truly matters.


I created my jewellery to capture this very essence of the sea—a reminder of resilience, calm, and connection. Each piece is crafted with the same love and respect for the ocean that I feel each time I step into the waves. Whether you wear it as a symbol of your own journey or as a way to stay connected to the sea, let it remind you to find peace and joy, one wave at a time.



If you’d like to stay updated on my latest designs, open water swimming tips, and sea-inspired inspirations, sign up for my newsletter. It’s a way for us to stay connected, and I’d love to share more with you as we dive deeper into the healing power of the sea.




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