Overcome Your Fears: How the Exposure Effect Will Make You a Strong Athlete
When was the last time you made the choice to overcome your fears? This usually involves making the decision to get uncomfortable. Stepping outside your comfort zone can be intimidating, but there’s a powerful truth to remember: the more you do hard or scary things, the easier and less scary they become.
This makes me think of the exposure effect. This is something we all have experienced. Have you ever watched a movie or TV series and as the storyline progressed, you found the main character more and more attractive? Totally happened for me with the show Outlander. Here’s another silly example that has nothing to do with sports. My mom had Pugs. Many people do not find this breed attractive. But the more you are around these little mush balls, you start to find their pushed in faces, snorting tendencies, and stubby legs super endearing! Their ugliness becomes their cuteness.
UNDERSTANDING THE EXPOSURE EFFECT
The exposure effect, also known as the mere exposure effect, is a psychological phenomenon where people tend to develop a preference for things simply because they are familiar with them. This effect was first identified by psychologist Robert Zajonc in the 1960s.
Here are some key points about the exposure effect:
- Repetition and Familiarity: The effect suggests that repeated exposure to a stimulus increases familiarity, which in turn leads to a greater liking of that stimulus.
- Broad Applicability: The exposure effect applies to a wide range of stimuli, including people, objects, music, and even abstract shapes.
- Subconscious Influence: The preference developed through the exposure effect often occurs at a subconscious level. People may not even be aware that their preferences are being shaped by repeated exposure.
- Limitations: While generally positive, the exposure effect can have diminishing returns. Too much exposure, especially if the initial response is negative, can lead to boredom or annoyance.
- Marketing and Advertising: The exposure effect is widely utilized in marketing and advertising, where repeated exposure to a brand or product can lead to increased consumer preference and brand loyalty.
- Interpersonal Relationships: In social contexts, the exposure effect can explain why we tend to like people we see frequently, such as classmates, coworkers, or neighbors.
The exposure effect highlights the power of familiarity in shaping our preferences and attitudes, demonstrating how repeated encounters with a stimulus can lead to increased liking and positive feelings toward it.
This principle is particularly relevant in the world of triathlon, especially when it comes to open water swimming. Keep in mind, while I’m focusing on swimming in this blog, the same ideas apply to biking and running. Or any other sport you may be participating in! Let’s dive into how facing your fears can transform them into strengths.
THE FEAR OF THE UNKNOWN
Open water swimming is often the most daunting aspect of a triathlon. Unlike the controlled environment of a pool, open water presents unpredictable conditions, vast space, and sometimes murky depths. It’s natural to feel anxious about this challenge. However, just like any fear, the more you confront it, the more manageable it becomes.
I will always remember when I started swimming at the lake to practice for my first triathlon. I swam to the first buoy and then immediately turned back around to swim to the shoreline. In my mind, there was no way I could get out of my own way to turn that buoy. But, I tried again. And again…and again…and again.
Even after multiple open water swims and triathlons, when the new season approached and I made my drive down to Medford Lakes, my stomach would be in knots. I’d pull up to the gate, enter the code to grant me access to the YMCA, and think about turning around. But I ALWAYS choose to keep going. And you can too.
BUILDING CONFIDENCE THROUGH REPETITION
Start Small and Gradual
Begin by familiarizing yourself with open water in a controlled manner. Start with shorter distances in calm conditions. As you gain comfort, gradually increase your distance and tackle more challenging environments. I love the start of the season with my Jersey Shore Triathlon Club because the first few swims are point-to-point swims covering a short distance. We swim back and forth in the river in very shallow water – I’m 5’ tall and I can touch the ground for most of the swim.
This gradual exposure helps reduce anxiety and builds confidence. Always swim in guarded areas, and bring a friend or two if possible. Also invest in a swim buoy for the extra safety and confidence.
Consistent Practice
Regular practice is key to overcoming fear. The more often you swim in open water, the more accustomed you become to its unique challenges. Over time, what once seemed intimidating becomes routine. Consistency transforms fear into familiarity. I have swallowed water, brushed up against other swimmers, missed my breath on a stroke, dealt with chop, among other things during practice swims. This makes it a lot less intimidating come race day.
Plus, a lot goes into swimming! The more frequently you swim – whether in a pool or OWS – the better muscle memory you will have. Be sure to practice good form, and enlist a coach if you are just getting started and want to develop a proper stroke.
Embrace Discomfort
Embracing discomfort is crucial. Each time you push through the unease, you expand your comfort zone. Open water swimming may never feel as predictable as pool swimming, but it can become something you handle with confidence and resilience.
MENTAL STRATEGIES FOR SUCCESS
Visualization
Visualization is a powerful tool. Before each swim, take a few moments to visualize yourself successfully navigating the open water. Imagine the feeling of the water, the rhythm of your strokes, and the sense of accomplishment as you reach your goal. This mental rehearsal can reduce anxiety and boost performance.
Positive Self-Talk
Replace negative thoughts with positive affirmations. Remind yourself of your progress and strengths. Statements like “I am a strong swimmer” or “I can handle this” can shift your mindset from fear to confidence. I used to state ALL THE TIME that I was a headcase in the water, I was a terrible swimmer, I’m terrified of the water. I have changed the narrative and it helps! I am confident, I know how to swim, my stroke is strong, I got this.
Focus on the Present
During the swim, focus on the present moment. Concentrate on your breathing, your strokes, and the immediate surroundings. This mindfulness approach keeps you grounded and prevents your mind from wandering into anxiety-inducing territory.
FINAL THOUGHTS
Facing fears head-on, especially in challenging environments like open water swimming, can transform them into manageable, even enjoyable, experiences. Remember, the more you do hard or scary things, the easier and less scary they get. By starting small, practicing consistently, and employing mental strategies, you can conquer your fears and thrive in the exhilarating world of triathlon.
Call to Action
Ready to take the plunge? Join a local swim group or find a training partner to begin your open water journey. Embrace the challenge, and watch as your confidence grows with each swim. Share your progress and experiences in the comments below—we’d love to hear your stories!
