Embrace positive psychology

Positive Psychology Practitioner Lexi Tinkler is your guide to how to transform your mindset for event day success

As you stand on the precipice of your next open-water swim challenge, it’s easy to focus on the physical demands ahead—the cold, the unpredictability of the water, the mental endurance required. But positive psychology shows us there are practical, evidence-based ways to shape a mindset that helps you not just survive the challenge, but thrive in it.

Here’s how to get your head in the right place for event season—so you can swim with strength, spirit, and maybe even a smile.

Authentic motivation matters : Know your why

Before the start horn sounds, before you zip up your wetsuit, ask yourself: Why am I here?

Positive psychology shows that aligning with intrinsic motivations—goals that come from within, like honouring someone, personal growth, connection, or a love of the water—builds resilience and enhances performance. These goals are stable and nourishing, especially when things get tough.

Extrinsic goals like medals, social media praise, or impressing others might feel motivating at first, but they’re fragile under pressure. When setbacks happen, they can fuel stress and self-doubt.

Intrinsic goals, however, give you something deeper to hold onto. They remind you why this challenge matters—and that helps you push through when conditions aren’t ideal.

I’m not a swimmer, but I’ve stood backstage, palms sweating, about to deliver a keynote. It wasn’t life-threatening, but my body thought otherwise. My heart raced, my hands shook, and my brain screamed, Run.

What got me through wasn’t imagining applause. It was remembering why I cared about the message, and who I hoped to help. I focused on purpose—not performance. That mindset didn’t erase the nerves, but it gave them a job: fuel, not fear. That same shift works whether you’re stepping into open water or into something that scares you.

Hope vs. Fear: Same storm, different boat

Feeling nervous on event day is normal. A bit of adrenaline? That’s your body preparing for action. But when worry spirals into fear, it drains energy and narrows focus.

Fear of not finishing, getting too cold, or falling behind can feel overwhelming. But fear and hope aren’t just opposites—they work differently in the brain. Fear tenses muscles, narrows thinking, and primes you to escape. Hope, on the other hand, energises. It broadens perspective, fuels problemsolving, and releases dopamine—your brain’s way of saying, Keep going.

Hope is about believing in positive possibilities and giving yourself mental space to thrive—even in unpredictable conditions.

Try this: For every “what if” fear, create a “what if” hope:

• What if I get too cold? → What if I find my rhythm and feel strong the whole way?
• What if I let people down? → What if I inspire someone—just by showing up?
• What if I can’t find my way in the water? → What if I trust my navigation skills and stay focused on my strokes?

This isn’t about blind optimism. It’s about mental agility—being able to see beyond the worst-case scenario and tap into the mindset that helps you perform at your best.

Gratitude & self-compassion: Your mental reset

Gratitude and self-compassion aren’t just feel-good habits—they’re powerful performance tools. Research shows that gratitude not only boosts optimism and improves sleep but also enhances physical endurance. Before your swim, take one minute—just one—to silently thank your body, the water, your supporters, the safety team, and your past self for signing up.

Gratitude helps shift your nervous system from stress to calm, allowing you to notice beauty around you: sunlight on the water, the sound of waves, cheers from the crowd, and the quiet strength in your own stroke. This positive shift can elevate your performance, as a calm mind and body function more effectively.

When things get tough, ask yourself: do you treat yourself like a friend—or do you beat yourself up? It may seem like harsh self-criticism will push you harder, but research suggests the opposite. In endurance events, self-compassion—being kind to yourself—boosts resilience, reduces stress, and helps you stay focused. It allows you to stay motivated, even when things don’t go as planned.

A few years ago, I joined a local 14k relay with a notoriously steep hill. I was managing a painful meniscus tear but signed up anyway. I made it up the hill—but the descent broke me. Every step sent pain through my knee, and I felt like I was letting my team down.

At my lowest point, I forced myself to slow down and take in the moment. There was birdsong, sunlight filtering through the trees, and a familiar face cheering from the sidelines. My knee still hurt, but my mind unclenched. I made it to my teammate and passed the baton—relieved, but still aware of the pain. The moment didn’t erase the discomfort, but it reminded me that the day was still meaningful. I wasn’t failing. I was human, doing my best. And that was enough.

Recognise brilliance in others

One of the fastest ways to boost your own performance is to appreciate the excellence in others. Watch a fellow swimmer’s powerful stroke and admire it. Cheer for someone faster than you. Congratulate a friend who crushed their time. Why? Because admiration activates the part of your brain associated with learning and growth. It doesn’t diminish you—it expands you.

Let brilliance around you be a mirror, not a measure. You’re not behind; you’re surrounded by possibility.

Use the word “yet”

If you’re tempted to think, “I’m not good at sighting” or “I can’t swim that far,” try this: add the word yet.

• “I’m not good at sighting… yet.”
• “I can’t swim that far… yet.”

This is the essence of a growth mindset— the belief that abilities are built, not born. It’s one of the strongest predictors of long-term success in any field, including endurance sports.

The swim isn’t a test of who you are. It’s a moment in the story of who you’re becoming.

The foundation for success

Before diving into the mental game, remember that basic physiological needs must be met. Things like sleep, nutrition, and hydration are the foundation for everything else. Without them, your body and mind struggle to perform at their best.

Sleep is essential for focus, mood, and recovery, while proper nutrition fuels both physical endurance and mental resilience. Hydration, too, plays a key role—without it, fatigue sets in faster, and focus wanes.

So, as you prepare for your challenge, don’t forget the basics. Prioritise rest, eat well, and stay hydrated – this creates a stable foundation for your mindset and helps you thrive under pressure.

Finally: stay safe

A growth mindset doesn’t mean pushing through danger. It means growing wise enough to know your limits and brave enough to honour them. If you’re swimming in open water, conditions can change rapidly—currents, temperature, visibility, and fatigue all play a role in your safety. Acknowledge when you need a break or support.

Swim smart. Listen to your body. Respect the conditions. There’s no shame in stepping out or saying no. Safety isn’t the opposite of courage—it’s part of it.

So go out there and do your swim. Your way. With hope, gratitude, and a mindset that reflects the very best of you.

What to say – what not to say – before the swim

Supportive language is powerful. If you’re with a friend, partner, or child about to do an event, here are some evidence-based dos and don’ts:

Say this:

+ “You’ve trained for this—you’re ready.” (Builds confidence)
+ “Whatever happens, I’ll be proud of you.” (Creates emotional safety)
+ “You’ve done tough things before.” (Reminds them of resilience)

Avoid saying:

x “Don’t be nervous.” (Dismisses a normal emotion)
x “Just think positive!” (Oversimplifies complex feelings)
x “You’d better smash it!” (Adds unnecessary pressure)

Sometimes, the best support is just being there. A calm smile. A hand on the shoulder. Let them know it’s safe to feel whatever they’re feeling.

Lexi Tinkler (BSc (Hons), PPGDip) is an experienced Media Professional, Positive Psychology Practitioner, and Leadership & Well-being Coach, sharing evidence-based strategies to help people thrive in life and work. lexitinkler.com