Strategies for Tackling Swim Meet Anxiety

It’s totally normal to feel nervous before a swim meet. Whether it’s your first race or your fiftieth, pre-meet jitters can sneak in and make your heart race before you even hit the water. The good news? You’re not alone—and there are ways to turn those nerves into confidence.

Here are some swimmer-approved strategies to manage meet-day anxiety:

Breathe and Refocus

Try slow, deep breathing to calm your body and center your mind. Inhale for four counts, hold for four, and exhale for four. This simple technique can slow your heart rate and help you reset before a race.

Stick to a Routine

Familiar routines can create a sense of control. Eat a consistent pre-meet meal, warm up the same way, and follow your usual pre-race rituals. Routines ground you when everything else feels fast-paced.

Tune In or Tune Out

Some swimmers calm their nerves with music, motivational quotes, or a favorite playlist. Others prefer quiet and focus. Find what helps you get into the right headspace—and don’t be afraid to block out distractions.

Talk It Out

Share how you’re feeling with a coach, parent, or teammate. Saying “I’m nervous” out loud can take away some of the pressure. You might find they’ve felt the exact same way—and they got through it too.

Focus on What You Can Control

You can’t control the heat sheet, the pool temperature, or your competition—but you can control your attitude, effort, and technique. Channel your energy into doing your personal best.

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Remember: Nerves mean you care. They’re just your body’s way of getting ready to compete. With a few mental strategies and a lot of heart, you’ll be ready to dive in and show what you’ve trained for.

You’ve got this,

Swim Vibe

Confidence starts before the buzzer.