The Problem (why Jill has a fear of waves)
Jill, a passionate surfer with 11 years of experience, contacted me with a deeply ingrained fear of waves. Seven years ago, as an ambitious beginner, she dislocated her shoulder during a surfing accident. Although she gradually returned to the water over the years, her fear of bigger waves and challenging conditions never fully subsided.
Her situation became more complex when she suffered an elbow fracture while surfskating, leading to surgery and six months out of the water. This injury reignited her surf fears, leaving her feeling anxious even at the thought of paddling out. Jill’s goal was clear-she wanted to return to the ocean with confidence, free from the suffocating anxiety and the fear that gripped her whenever she faced waves.
The Solution (Jill’s tools to overcome fear of waves and anxiety in surfing)
Our coaching sessions focused on addressing Jill’s mental and emotional barriers. As a strong and logical thinker, Jill often experienced anxiety in the form of mental spirals, where catastrophic scenarios dominated her thoughts. Together, we worked on several strategies to shift her mindset and regain trust in her body and abilities.
Step 1: Identifying the Fear of waves
She visualized her fear as a “monster wave”-a powerful and overwhelming force that pulled her under. By giving her fear a physical form, Jill was able to externalize it and begin transforming it into a manageable image connected to a manageable feeling.
Step 2: Creating Mental Tools
We developed a set of mental tools, starting with breathwork exercises for surfers. These exercises are about how to breathe efficiently and how to use controlled breathing as a tool for more ocean confidence. They helped Jill ground herself in the moment, calm her nervous system, and shift her focus from panic to problem-solving. We’ve also created her personalized mental warm-up to help her start the session with the right mindset.
Step 3: Reframing Negative Thoughts
Addressing specific fears with practical solutions played a key role in Jill’s progress, as it allowed her to approach each scenario with a sense of preparation rather than panic. We tackled her catastrophic thoughts by imagining realistic solutions for each fear scenario:
- Fear of hitting rocks-Know in advance where the rocks are, set landmarks, go in at the right tide, fall flat and protect the head.
- Fear of her board hitting her-Reduce risk by practicing quick correctly executed dismounts, protecting the head.
- Fear of big sets-Good last breath in with pursed lips (controlled breathing), count underwater, stay as calm as possible
We also worked on improving her relationship with her inner critic-the “demon” that amplified her fear of waves. Instead of fighting this critical voice that looked like a huge overwhelming tornado, Jill changed the image and visualized it as a small tornado with eyes, transforming it into a more approachable and less intimidating presence. She practiced communicating with it calmly, acknowledging its concerns while reassuring it with logical solutions.
For example, when the ‘tornado’ voice questioned her readiness, she responded internally, ‘I’ve prepared for this. I know the risks, and I have plans for each scenario. This internal dialog helped her feel grounded and more in control. She also asked the tornado to change its tone of voice from high-pitched, loud and nervous to a calmer, deeper voice giving practical instructions. That transformed her body feeling from tense to more relaxed.
Step 4: Mental Rehearsals to overcome her fear of waves
Through guided imagery, Jill visualized herself handling waves with ease, applying the new mental tools. She pictured herself taking that essential deep breath, responding calmly to challenges, and paddling confidently into the lineup.
Her Take-Away
Jill realized that shifting the thoughts and images in her mind brought an immediate sense of calmness to her body. This mental skill turned out to be the missing link in reclaiming her confidence in the water. She appreciates the step-by-step approach and absolutely loves the new image of the small, friendly tornado with eyes. Visualizing her fears as manageable and approachable, rather than as a chaotic and overwhelming storm, has completely changed how she feels about facing the waves.
She wants to approach the surf sessions with curiosity instead of dread. While she still feels some nervousness, it is accompanied by excitement rather than paralyzing fear. She’s ready to keep building her confidence step-by-step.
Conclusion
Jill’s story highlights the power of mental training in overcoming fear of waves and anxiety in surfing. Her transformation wasn’t about eliminating fear entirely but learning to work with it-turning panic into preparedness and hesitation into confidence.
For surfers struggling with mental blocks, the key takeaway is this: Fear doesn’t have to define your experience in the water. With the right mindset, tools, and practice, you can reclaim your joy and freedom in surfing. Remember, ‘Courage is not the absence of fear, but the triumph over it. If Jill can do it, so can you!
Want more input or practice?
If you’re looking for more practical tips and strategies to overcome fear and anxiety in surfing, be sure to check out my other blog posts on mental training techniques.
Podcast episode: How to overcome fear in surfing and ocean trauma through Surf Mental Training
Interview with Anna: Exploring the Thrills of Surfing Bigger Waves: An Interview with Swiss Surfer Anna Unternährer
German article: Overcoming fear when surfing – tips for more courage and composure
For those ready to put these tools into practice, consider joining one of my surf retreats, where you can apply these methods in daily surf sessions, or schedule a private one-on-one online coaching session to prepare for your next surf trip.
Surf Coaching & Mental Training Retreats in Portugal (we usually host one retreat for intermediates and two retreats for experienced beginners): Find an overwiew here: https://surfmentaltraining.com/en/surftrainingretreats/
Private one-on-one online coaching session: Find all info here: https://surfmentaltraining.com/en/
Follow me on Instagram for more inputs and insights into my mental training: https://www.instagram.com/fearless_surfer/
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