6 Practical Tips to Overcome Fear in the Waves
Surfing is a beautiful blend of physical skill, intuition, and mental clarity. While the ocean gives us waves to ride, it also tests us—often challenging our mental resilience. After all, it’s not just about how you paddle, balance, or carve through the water. A huge part of surfing is about mindset—about overcoming fear, trusting yourself, and staying in the moment.
This is a topic close to my heart. After recovering from a concussion sustained while surfing, I found myself grappling with mental blocks. Surfing was something I loved and had done for years, but after the recovery, everything felt different. Suddenly, I didn’t trust myself in the water as I once did. The waves felt steeper, the wipeouts more intense, and my body seemed hesitant to react. I was no longer as confident in the ocean as I had been before, and it was hard to shake that feeling of fear and doubt.
If you’ve ever faced fear in the waves—whether from a past injury, fear of the unknown, or the feeling of being overwhelmed by a big swell—you’re not alone. The good news is, fear in surfing is something we can work through with patience and the right mindset.
Practical Tips to Overcome Fear in the Waves
1.Start Small and Build Gradually
When you're working through fear, it's important to set realistic goals. Start in smaller waves or more familiar conditions where you feel safe. Gradually work your way up to bigger waves once you're comfortable. You don’t need to rush—it’s about creating positive experiences that build your confidence with every session.
2.Visualisation and Mindfulness
One technique that helped me a lot during my recovery was visualization. Before I even paddled out, I would close my eyes and picture myself handling the waves confidently. I’d imagine myself riding waves smoothly, enjoying the flow of the ocean, and staying calm when things didn’t go according to plan.
Mindfulness is another powerful tool. Stay present in the moment, focusing on the task at hand, rather than worrying about the "what-ifs." The more you practice being present, the more you’ll find that fear starts to fade.
3.Focus on Technique Over Fear
The fear you feel in the water is often an emotional reaction to something uncertain or unfamiliar. Focusing on technique rather than fear can redirect your energy. For me, it was important to return to the basics—concentrating on my paddling technique, positioning, and breathing to stay grounded in what I could control.
4.Breathe and Stay Calm
Deep breathing can help calm the mind when fear arises. When you’re in a moment of uncertainty in the waves, take a few deep breaths to slow your heart rate and clear your head. It's amazing how a calm, steady breath can break the cycle of anxiety and help you regain focus.
5.Trust Your Instincts
Surfing is as much about instinct as it is about learned technique. Trust your body and intuition. If you feel like you need to take a step back, do it. If you’re ready for a bigger wave, take the plunge. The more you trust your instincts, the more you’ll feel in control, even in the most intimidating surf conditions.
6.Celebrate Your Wins, No Matter How Small
Every session is an opportunity for growth. Celebrate the small victories—whether it's riding a wave further than last time, feeling more in tune with the ocean, or simply paddling out and staying calm. Every step forward is progress.