I was shocked
(shocked, I tell you!
) when I did my first OWS in the ocean--despite reading how everyone panics the first time in an OWS, I really thought just being aware of it would make it not happen to me. Bzzzz. Wrong. Major panic and claustrophobia and swallowing of water, etc.
Things that helped
(besides from doing more OWSs
):
1. Before the race, do a short jog to get some of the jitters out. I did this on my last tri and it totally kept my heart from going bonkers before the OWS and made the experience much better. Just got rid of some of the excess adrenaline.
2. There's no shame in changing strokes for the first couple minutes of the OWS--breaststroke, backstroke, whatever it is that will keep you breathing and moving forward and calm you down a little. If you panic, do backstroke and look at the sky. Once you feel you're ready, flip over and start crawling.
3. Breathe every other stroke, even if you're comfortable doing bilateral breathing. Sometimes it helps just to see above water. I find seeing open sky is very calming, especially if the water is choppy and it's hard to see underwater.
4. Sighting is also helpful--especially if the water is murky and it's hard to tell if you're moving forward
(you are!
). Besides from the obvious, that it keeps you on course, if you can pick something, a buoy or a landmark and see it get larger, you'll feel calmer in knowing you're getting closer to the finish point.
5. I also talk to myself. Whether I'm counting strokes, or just cheering myself on in my head, or saying "breathe"--it helps get through the panicky stages.
So far I haven't met a single triathlete who didn't go through this at least once in their tri career...It's normal and you will get over it.
Keep it up and good luck on your race. You'll do great!