Wild (open water) Swimming, AuDHD, and Self Determination: A Professional and personal reflection on Regulation and Wellbeing

As an AuDHD woman navigating complex and fast‑moving environments, I’m familiar with the mental “multi‑channel” experience  of the constant switching, the sensory and cognitive load, and the invisible work of staying regulated in systems not designed with neurodivergence in mind.

Ove the past few years, swimming has become one of the most effective ways I support my wellbeing. Pool swimming is part of my weekly routine. It’s structured, predictable, and reliably restorative. But ocean swimming offers something different - something deeper.

What the Research Suggests

Groeneveld et al. (2025) explored the psychological benefits of open‑water “wild” swimming across multiple countries. Their findings align closely with Self‑Determination Theory (SDT), which highlights three core psychological needs that underpin human wellbeing:

• Autonomy - feeling free and self‑directed

• Competence - feeling capable and effective

• Relatedness - feeling connected to others and to the world around us

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The research suggests that open‑water environments tend to support autonomy and competence more strongly than structured pool settings, contributing to a greater overall wellbeing effect.

What this looks like in my life

I never swim alone in the ocean. For safety and connections, I always swim with a group. That shared experience adds a powerful layer of relatedness. Entering the water together, navigating conditions as a team, and celebrating the simple joy of being in nature creates a sense of connection that feels grounding and energising.

For me:

• Pool swimming is restorative and accessible.

• Ocean swimming is expansive, regulating, and deeply fulfilling.

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Both matter. Both support my wellbeing. But they do so in different ways.

Why This Matters for Neurodivergent people

Many neurodivergent people experience environments that unintentionally (or intentionally) undermine autonomy, competence, or relatedness. When we find spaces where those needs are met - even briefly - the impact can be profound.

Group ocean swimming gives me all three.

Looking Ahead to 2026

Like many of us, we’re thinking about 2026 and what we want to do, experience, how we want to live. I’m intentionally planning to spend more time in the ocean. Not as a resolution (I gave that up years ago), but as a commitment to practices that genuinely support my regulation and wellbeing.  This in turn will directly influence how I show up in my work and in my relationships.

As I look toward 2026, I’m committed to the environments and habits that help me show up as my most regulated, capable self - in work and in life.

A final note

Open water swimming isn’t for everyone for any number of reasons. Wellbeing is deeply individual, and no single approach works for all.

Art work credit: 14 year old AuDHD daughter