Swimming For Mental Health
Meet Sarah Cole - an avid swimmer, mum, and total force of nature.
She’s here to talk about how swimming became more than just a way to move her body - it became her anchor, her reset button, and her go-to for looking after her mind. If you’ve ever felt overwhelmed, foggy, or just a bit “meh,” Sarah’s story might be exactly what you need to hear.
What first pulled you towards swimming – not just as a sport, but as something that supports your mental health?
Was it a coping mechanism? A grounding practice? A moment of calm in the chaos?
➡️ We all have that one thing that just makes sense - for Sarah, it was the pool.
“I discovered my love for swimming during my school years, as it was the only exercise I truly enjoyed. I hated team and contact sports which made me very self-conscious, but in the water I could do my own thing at my own pace and it’s remained a passion throughout my life.
“In my 40s, I fell out of the habit, but after lockdown and experiencing perimenopause over the past few years, I gained some weight, which began to affect my mood. Determined to make a change, I donned my swimsuit, returned to the pool and for the past two years, I've been swimming regularly – at least three or four times a week.
“As soon as I’m in the water, I feel a sense of calm and it gives me a mental space to focus solely on myself at that moment. Whenever possible, I swim in the mornings after dropping my daughter at school, as it invigorates me, prepares me for the day ahead and makes me feel that I’ve taken some time for my own mental and physical wellbeing which I think is really important.”
How does swimming help your mind feel better – on tough days, anxious days, or just the days when everything feels a bit much?
➡️ Spoiler: even when it’s the last thing you feel like doing, it’s often the thing that helps the most.
“I can sometimes go into the pool with a worry or problem and come out feeling much better equipped to deal with it. Some days it would be easier to stay home, put the kettle on and not bother, but I make myself go because I know that when I’ve swum, my mind always feels refreshed and I feel stronger and more in control. I find it really helps with menopause brain fog too!”
Do you find a sense of mindfulness in the water?
➡️ For Sarah, every stroke is a moment of calm. No apps required.
“Yes, I do. When I’m in the pool, I become really focused on my breathing, my movements and the rhythm of each stroke. It helps me clear my mind and stay in the moment. I don’t think about anything else while I’m doing lengths, which feels very calming.”
How do you look after your mental wellbeing when swimming on your period?
Any personal rituals, kit, or mindset shifts that help you feel good in your body – even when it’s bleeding?
➡️ Periods don’t pause your passions. Sarah kept swimming - and found it actually helped.
“My periods stopped a year ago, but when I had them, swimming helped alleviate bad cramps and improved my mood. I always reminded myself that periods are normal and shouldn't affect my swimming performance, and this mindset kept me confident and relaxed in the water. I think carrying on with your exercise regime when you have your period is important for both your mind and body.”
For anyone who wants to swim for their mental health but doesn’t know where to start – what would you say?
Practical tips, kind words, or that one bit of advice you wish you’d heard earlier?
➡️ Big Sis energy incoming: start small, go gentle, and trust yourself.
“I’d say, start small and be kind to yourself. Even just floating, walking in water, or doing a few gentle lengths can feel really calming, help clear your mind and lift your mood. If you’re nervous about going alone, try going with a friend, or start during a quiet time at the pool so you feel more comfortable.
“Some pools have adults-only and female-only swim sessions, which can be quieter and more relaxing. Our local pool also plays gentle music which really adds to the calming atmosphere and there’s a general swim area plus slow, medium and fast lanes, enabling everyone to set their own pace.”
Whether you’re navigating perimenopause, managing stress, or just looking for a little headspace - swimming might be the thing that helps you breathe again. Sarah’s story is a reminder that movement doesn’t have to be intense to be impactful. It can be slow. It can be soothing. And yes, you can absolutely do it on your period. No shame, no pressure - just you, your body, and a bit of peace in the water.
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