how do you handle panic attack in open water swimming?

Very much agree with auto's post (it's been a while anyways since I've told my 'first triathlon swim' story--it's long, but here it is...):

1. Backup stroke is a great idea. The most important thing about your first tri is FINISHING THE DISTANCE and gaining confidence. My 1st tri (2 years ago) was 708 yds in open water. I was O.K. for the 1st 200 yds. I did the crawl, then had a similar situation--panic attack--once I reached deeper water. Started to breaststroke for a while, that didn't help, so I rolled over on my back and just tried to relax. Didn't do the pull with my arms, just rolled onto my back and barely kicked. I just kept telling myself 'You've trained for this, you can do this.' Tried to mentally relax as much as possible. After my breathing got back to normal, I headed out again, this time using the breaststroke, and was able to cover another 150 yds.

2. Lifeguards/race volunteers/officials are THERE TO HELP YOU. They're not out there 'looking' to disqualify you. At about half-way out, I saw 2 swimmers being pulled into ski boats. Some 'give-up' thoughts started to creep into my head. Cool, I can just give up here and catch a ride back to shore. Then I thought 'I have worked too hard to give up at this point,' so I forged ahead. A lifeguard obviously sensing my fatigue, asked if I was O.K. I nodded yes. He asked 'do you need a rest?' I said yes. Rest yes, but I wasn't going to quit. He motioned for me to swim over. He had a float that he pushed in my direction. I rested with my arms around the float, until my heartrate went down. Kind of like taking a break between swim intervals in the pool, then forged on. You are allowed to rest on ANY flotation device--float, kayak, buoy--as long as you don't make any forward progress using it. I rested one more time at 500 yds, then FINISHED. I was a little embarrassed, but relieved to have finished. There was no reason for me to be embarrassed, though. I had just finished a triathlon swim, which 98% of the general population will NEVER be able to say.

3. Open water swimming gets 'easier.' Your confidence builds. I spent a lot more time doing open water swims. Swimming along the shore in the guarded area, but it built confidence. My next open water swim, I swam 75% using the crawl, and 25% breaststroke. It was in 'shallow' water (12 ft, almost like swimming in the pool at the Y), so the 'freak out' factor was gone. I was actually in 'race mode' for this one. Getting ticked off when people passed me, so I just went that much harder. My last tri (708 yds), I swam the entire distance using the crawl. I knew the lifeguards and floats were there if I needed them, but it was already my goal to swim the entire distance without stopping to rest. I was ELATED!!! A definite accomplishment for me.

4. I felt the key to my last tri was the warm-up. I got out in the water beforehand with a friend, we swam out an easy relaxed 50 yards, out in deep water, and I just treaded water for a while. Realized I wasn't going to drown, and the shore was only 50 yds away. Then I swam back to shore and did that 2 more times. Both times VERY relaxed. Was a HUGE confidence builder.

5. One more tip. Start at the back. Wait for all the 'competitive' folks to run their course, then WALK to the water. Relax. Get your wits about you. Go out SLOW. Concentrate on breathing and form. I use a strategy similar to running a marathon. First 1/3 relaxed. Second 1/3 concentrating on pace, last 1/3 swimming strong.

Good luck. Sorry for the novel. I have no idea why I get so passionate about telling my '1st triathlon' swim story, but there it is. Out on the table. Really, I think I'm just procrastinating before my long run this morning (12 miles), but it starts my TAPER before my marathon in 2 weeks! Whoohoooo!!!

You'll do great. Just relax and know there are backups out there for you. Swim to finish. Eventually you'll swim to RACE!

I'm in my 4th season of doing tris and I still get panicky but it is much better.

1. Back up stroke is key

2. Warm up! This was the key really for me to feel comfortable even today. Don't swim out from the shore like you did, swim along even with the shore in chest deep water. If you need to stand up and in your head you will know you are safe since it is shallow. Do it before your race and do it to start your next ows practice.

Last year first ows, I met other triathletes who are faster than me, we got in and swam across this pond. I get to the other side my friend asks how was it, I answered maybe I should take up bike racing...seriously I had some issues. Going forward I never start and go straight out but equal to the shore to warm up and I say get the hee bee jeebies out. If I warm up after a time I get to that comfortable place and I can just do it.

3. Count your strokes as for me it distracts me. I'd say do 10 before I'd stop, then in time I'd do 20 and finally I could do 100.

4. Before my first longer ows, 1045 yards,  I asked here on BT the same question and was given great advice and support. One thing my coach told me was if I dropped in the water/lake 1045 yards from shore you’d make it to shore. You need to give up the idea of how you will swim it, but do what feels comfortable. I did just that and often share that with folks that are fearful swimming in tris. I did mostly sidestroke, breastroke, dog paddle and I had my private boat escort the whole way. But just starting the swim, finishing it when I was so afraid of even starting was a huge accomplishment sort of had to give up the idea of racing. You can do the same....just get thru it in a way that makes you feel comfortable, for me that meant keeping my head out of the water.

5. For many the tightness of the wetsuit is an issue. Bring your wetsuit to the pool and swim a few times in it there. Just last night the guy in the lane next to me was doing just that.

6. Visualize something that motivates you. I used the swim Dori swim quote from Finding Nemo...actually watched the DVD to get the sound right in my head; for me counting worked better as it took mental work which kept my mind busy from becoming negative or scared. 

I know you can do it 

Wow, I'm glad I checked this one out. Thank you everybody. I feel alot better about switching to back stroke now when I need to. My first sprint is coming up in june and a second with and OWS in july. I have been focusing on my swimming as my running and bike are decent. I still find it funny that as a scuba diver I freak at surface OW...=)

Jayson

I don't know if this was mentioned before, but I highly recommend over-rotating to look the sky. It helps connect you with something other than water. I have had absolutely horrifying experiences in OW and I somehow managed to get through an IM swim with this method. By far, it was the best swim of my life. It slows things down a bit, but my goodness does it calm you down. Plus, you have more time to breathe!

Try to smile while you're swimming.  It may sound stupid, but it works for me.

I had a panic during my first tri as well and swimming is my strength.  Pool swimming, that is.  Wow, what a scary feeling it is.  For my second race I gave myself two things to focus on (my breathing pattern & staying long & smooth) and after the initial craziness of the start I forced myself to focus on only those 2 things and it calmed me b/c I got into a good rhythm and then I was golden.  So my vote is to find something positive to focus on for the duration of the distance.  If it's stroke related then so much the better b/c it'll help get you through the swim and out to your bike.

Good luck!

You've gotten some good advice but I'd like to try to give you some general advice about panic.  I volunteer at my local fire department and have take a lot of specialized rescue training including confined space rescue.  Claustrophobia is nothing to cough at I don't believe anyone who says they're not claustrophobic unless they've actually got stuck somewhere and had to get themselves out.  We talked a lot about it in my confined space class because it's something you need to learn to deal with.  The trick to not panicking is pretty simple... don't let yourself get to the point of panic.  Once you do (as you've noticed) it's very hard to recover.  I'm sure you're rolling your eyes as you read this and think, "don't panic, great thanks for the advice..."  but here's what I mean.  You need learn what is causing you to be uncomfortable and correct it BEFORE it becomes an major issue.  Let me give you an example.  Last summer I was on vacation at the beach and decided to get some OWS practice.  I had to swim a decent way offshore to get past the waves and people.  I was trying to bilateral breath because my coach gives me hard time about it but I was getting tired and out of breath so I started breathing on one side.  That made me fell more comfortable for a while.  Then because I was breathing away from shore I started to feel like I was in the middle of the ocean and was starting to get nervous.  I switched sides so I was breathing on the shore side and could see the hotels and beach.  That helped me realize where I was and made me a lot more comfortable. 

I don't know if this will help, but hopefully it does.  Just remember that panic is mostly mental and a snowball effect.  Try to correct the little things when you can before a bunch of little stuff adds up and spirals out of control.

First of all: You can do this!!!  You will do this!!!

My first OWS was in a HIM.  I totally freaked and doggy paddled the entire thing.  Somehow managed to make the cut off, but I was traumatized.  I've been working on it since then and, as someone else mentioned, counting strokes really helps me.  Must confess, I'm still really paranoid but know that it's all in my head.

You're going to feel so great when you're done!  It will get easier each time.

I slow down and try to look down at the bottom of the body of water I'm in...If I see big fish, that probably means bigger fish are around. My pace picks up immediately.

Honestly, slowing down works for me...Control your breathing and your swim stroke and it should occupy the mind and prevent it from wandering too much.

Good luck!

I've never really been scared in the open water unless there are big enough waves to affect my swimming (i.e. water in the mouth).  I just remember that while I'm a terrible swimmer, I'm an excellent floater!

Especially with a wetsuit its real hard to sink.  Past that I just worry about protecting the face from other swimmers.

I have my first OWS in a month.  While I'm not a great endurance swimmer and I am slow, I am very comfortable in the water and know that I can breast and side indefinitely, tread water for quite a long time and survival float until I fall asleep.

And I'm still nervous about the freak out moment.

I haven't had a panic attack in a race but I do find it hard to get into rhythm sometimes with all the commotion at the start. When I first did open water swims (non-competitve) I panicked a few times when I could no longer see land owing to distance and wave height. For me it really helps to focus on swim form (keeping head down, steady kick) and breathing. I have a 2-2-4 pattern that works for me (I'll do every 3 if I have to, but 2-2-4 gives a little more oxygen). So I focus on counting, and sighting every few rounds of that.  If you really get flustered, exhausted,  or  are struggling in very rough water, it helps to do a few strokes of breaststroke to re-orient yourself (because you can get your head all the way up to breathe/site on the buoy). Finally, if you have swum longer in a pool (advise doing this before the race), keep telling yourself that. I've done 10,000 at one stretch in a pool (youthful nuttiness--not advised!) and sometimes I tell myself in open water, "It'll never be THAT long!"

D'OH!