Can Sea Swimming Help Treat Depression and Anxiety?
Yes. This feasibility study found large reductions in depression and anxiety scores after an 8-session sea swimming course. Attendance was 90%, and 70% of participants were still swimming regularly three months later. The improvements in mental health symptoms met NHS recovery standards.
With rising demand for mental health services and long waiting times for therapy, researchers explored whether sea swimming could be a practical intervention for depression and anxiety. This study tested an 8-session supervised swimming course in North Devon, UK.
What the Data Show
- Attendance: 90.1% of sessions attended (382 out of 424 possible)
- Depression (PHQ-9): Scores dropped from 13.0 to 5.1 after the course (large effect, d = 1.4)
- Anxiety (GAD-7): Scores dropped from 12.2 to 5.0 after the course (large effect, d = 1.7)
- 3-month follow-up: Improvements largely maintained (depression d = 1.2, anxiety d = 1.4)
- Recovery rate: 80.6% recovered for depression, 70.5% for anxiety
- Continued swimming: 70% still swimming regularly at 3-month follow-up
- Safety: No serious adverse events
Dr. Kumar’s Take
This study is exciting because it shows that a community-based, nature-based intervention can achieve outcomes comparable to standard treatments. The NHS benchmark for recovery is 50%. This study achieved 80% for depression and 70% for anxiety. What’s especially promising is that 70% of participants continued swimming on their own after the course ended. That’s the dream scenario for any intervention: benefits that last because people actually enjoy continuing the activity.
Study Design
Researchers recruited 53 adults experiencing depression or anxiety symptoms. Each participant completed an 8-session sea swimming course over 4-8 weeks. Sessions lasted 40-50 minutes and included warm-up exercises, gradual water entry, and various swimming activities. Water time was limited to 30 minutes maximum. Experienced lifeguards and coastguards supervised all sessions.
What Made It Work
The qualitative analysis identified three key factors:
Confronting challenges: Participants overcame fears of cold water, big waves, and being out of their depth. Managing these challenges built confidence that carried into other areas of life.
Becoming a community: The shared experience created strong bonds. Participants described feeling supported by instructors and meeting like-minded people. Many formed ongoing swimming groups.
Appreciating the moment: The intensity of cold water swimming forced participants to focus on the present. This provided a break from anxiety and worry about the future.
Who Participated
The study enrolled mostly women (89%) with an average age of 51. This gender difference is worth noting. The course was offered free to participants. Participants needed to swim at least 50 meters in a pool to be included for safety reasons.
Safety Considerations
Minor adverse events included suspected Raynaud’s (managed with gloves), panic attacks on water entry (managed with support and gradual exposure), and muscle cramps. No participants dropped out due to adverse events. All completed the course.
Practical Takeaways
- Sea swimming shows promise as an intervention for depression and anxiety
- 8 sessions over 4-8 weeks produced large improvements in mental health scores
- Benefits largely persisted at 3-month follow-up
- Most participants continued swimming independently
- Safety supervision is important, especially for beginners
- Group settings and expert instruction appear to enhance benefits
Related Studies and Research
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- Cold water swimming and surgery
FAQs
How does sea swimming compare to medication for depression?
This study found 80% recovery rate for depression. For comparison, about 54% of adults show some improvement with antidepressants. However, this was a small study without a control group, so direct comparisons should be cautious.
Is sea swimming safe for people with anxiety?
With proper supervision and gradual exposure, yes. Some participants in this study experienced panic attacks when entering the water, but these were managed with reassurance and controlled exposure. All participants completed the course.
How much does sea swimming cost compared to therapy?
The course cost about £12 per session or £94 for the full 8-week course. For comparison, private CBT typically costs £200-£2000 for 5-20 sessions.
Do you need to swim in the sea, or do lakes work too?
This study only tested sea swimming. Future research is needed to determine if similar benefits occur in lakes, reservoirs, or lidos.
Bottom Line
This UK feasibility study provides strong preliminary evidence that sea swimming can help people with depression and anxiety. An 8-session supervised course produced large improvements in mental health scores, with 80% recovery for depression and 70% for anxiety. Most participants continued swimming independently after the course, suggesting this could be a sustainable community-based intervention. While larger controlled trials are needed, these results support further investigation of sea swimming as a mental health intervention.
