Help! ....I Panicked during the Open Water Swim.

It's not uncommon for triathletes to experience anxiety or panic during their first open water swim, especially in a race setting like an Ironman triathlon. Here are some strategies to help prevent panic attacks during your first open water swim:

1. Practice in open water: The more you practice swimming in open water, the more comfortable and confident you will become. Find a local lake or ocean and practice swimming in open water leading up to the race.

2. Gradual exposure: Start by swimming in shallow water and gradually progress to deeper water. This will help you acclimate to the water temperature and feel more comfortable in open water.

3. Swim with a group: Swim with a group of friends or other triathletes who are also training for the race. This will provide a sense of camaraderie and support, and help ease any anxiety.

4. Breathing exercises: Practice deep breathing exercises to help calm your nerves and reduce anxiety. Take slow, deep breaths and focus on inhaling and exhaling slowly and steadily.

5. Visualize success: Visualize yourself successfully completing the open water swim. Imagine yourself swimming confidently and smoothly, and crossing the finish line with a sense of accomplishment.

6. Plan for the worst-case scenario: Develop a plan for how you will handle a panic attack or emergency situation. Knowing that you have a plan in place can help reduce anxiety and increase confidence.

7. Seek professional help: If anxiety or panic attacks persist despite these strategies, seek professional help from a mental health professional or sports psychologist.

Remember that open water swimming is a new experience for many triathletes, and it's normal to feel some anxiety or nervousness. With practice, patience, and the right strategies, you can overcome these challenges and successfully complete the swim portion of your Ironman triathlon.