Swim or dip anytime between 9.30am and 11am this Sunday 1st Feb at Jesus Green Lido.

As it’s the middle of the winter season, there is no need to swim one length. Simply being in the water for 1 minute is enough.

You will receive recognition and an edible treat for getting in for just one minute.

For many people, this is all it takes to notice a positive change in how they feel.

Get in, take 5 slow breaths with long, gentle exhales. Then get out or head straight to the sauna!

Everyone is welcome. An opportunity to connect with a warm hearted community, lift our mood, and take a much deserved break from normal life.

Below see a brilliant NEW event at the lido. Enter today!

(Also come and ask me about my cold water swims and sauna experiences from Helsinki last weekend. See a video from my mini adventure below!)

Why Calming Our Nervous System Makes Everything Feel Easier

Over Christmas I’ve been designing a new session at work entitled Calm for Focus & Sleep.

During my research I was intrigued to learn that when we calm our nervous system, we improve our mental performance.

And that it’s really hard to access more willpower when our nervous system is in stress mode.

So we would benefit significantly from something that calms our nervous system with very little effort…

You guessed it. Cold water dip or swim!

When the nervous system is calm, the brain has better access to attention, memory, and flexible thinking. When we are overwhelmed with stress, those same systems narrow, making focus, decision making, and self control much harder.

The Festival of Chill

Love swimming?
Enjoy a mini challenge?
Like something to train for?

A community swimming event with races, sauna, pizza, cakes and synchronised swimming. Profits go to the Arthur Rank Hospice.

Enter here today. Places limited.

Thank you to the Friends of Jesus Green Lido for organising!

“We can’t outsource our inner work, but we don’t have to do it alone.”

P.S - if you can’t make it to the lido, swim where you can. And if you can’t swim, there is always an invigorating cold shower!

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

The below applies if water temperature is below 10 degrees. This Sunday the water temperature will be around 16 degrees.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Why do people swim at Jesus Green?

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Highlight from Helsinki last weekend

Serotonin Swim this Sunday 11th MAY anytime 9am - 11am

I’ll be there this Sunday 9am - 11am. Come and chat to me. Tell me how your swim felt. I’ll have a sticker ready for you! One length is enough, more is great!

As many of you know one of the Jesus Green Lido lifeguards died last month. Ash was 19 years old. When people die words feel so incapable of describing the person they were. Ash was a great guy, who smiled a lot and wanted to help others. He will be greatly missed. I wasn't friends with Ash but I chatted to him each time I came for a swim. His warm and kind demeanour lifted my spirits. When I think back I realise how precious these small, incidental conversations are. A lido lifeguard might be the first person in our day who treats us with unconditional kindness. They don't want anything from us, demand anything of us or hold us to a deadline. They just want to keep us safe.

So this Sunday I'm inviting you to swim for Ash. One length or more to celebrate this precious life.

Swim to wash away a stressful week. Swim to take a moment to think about the people who matter most to us. Swim to recharge focus. Swim to feel good. Swim to feel closer to others. Swim to remember that you are a good person, doing your best.

This is the last Serotonin Swim of the season as the water is a heady 16 degrees! It’s the time of year I call the ‘great migration’. Swimmers of all pools find their way back to the lido for the summer. Welcome back, we’ve missed you!

Invite one person to come with you this Sunday, it’s ok if they can’t come. Your invitation says ‘I care about you, you are not alone’. I think this is possibly the most important message any of us can convey.

P.S - For the funeral Ash’s parents asked everyone to wear something purple as this was his favourite colour. Could you wear something purple for Serotonin Swim? Anything goes’ jumper, t-shirt, trousers, socks, shoes, earrings. A simple way to mark our respect for a lovely guy who will be dearly missed x - photo of Ash below

A cold water swim helps us;

• regulate emotions

• boost immune system

• calm thoughts

• get perspective

• reduce inflammation

• recharge cognitive energy

• support sleep

You are a good person, doing your best. That’s enough.

P.S - if you can’t make it to the lido, swim where you can. And if you can’t swim, there is always an invigorating cold shower!

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Ash, we miss you x

Serotonin Swim this Sunday 9th March anytime 9am - 12pm

New format as I’m away (more about that below|). Mary who runs the lido cafe has kindly agreed to give out the cards of recognition thanking you for making the effort to swim and support the lido. And of course a little edible treat.

Sunshine forecast! Thank you Iain from the 7am lido regulars for the great photo! See below.

When we give ourselves permission to swim we support everyone we know. When we tell one person “I’m doing Serotonin Swim this Sunday” or “do you want to join me for a Serotonin Swim this Sunday?” It gives them the confidence to find a protected moment. To give themselves permission to take the valuable recovery time all humans need. That might be a Serotonin Swim or something else. Any time they make for themselves is incredibly important. It's sad to think many of us would never neglect someone we love as much as we neglect ourselves. Please know that our commitment to swim supports at least one other person. It might seem small but small things have more value than we often realise.

Remember the aim is to swim 1 length half a length as its winter. Then collect your thank you card of recognition and mini reward from Mary at the cafe. List of scientifically proven benefits below. First serotonin swim? See below my signature.

‘Plunging is the ultimate tonic’: the invigorating power of cold-water swimming - here

A cold water swim helps us;

• regulate emotions

• boost immune system

• calm thoughts

• get perspective

• reduce inflammation

• recharge cognitive energy

• support sleep

Where have I been?

My Mum needs an operation so I've been spending my spare Sundays down in Devon. As many of you know, it's strange when you take on the parental role with your parents. Its also quite hard emotionally and physically. My mum's operation isn't life threatening, she just needs some support. I've been swimming in the sea - my ‘new normal’ has been the swim below. This beach also has a sauna (photo also below) which is heavenly.

Now I'm in Norway. I’ve extended my stay here after working for a new client. I've been to 4 saunas in 5 days! The fjord is about 7 dregrees, surprisingly warm. I met some lovely people in a sauna on Monday who said that I should go and visit a lady in the north who has built a little sauna for people after she cuts a hole in the ice for them to swim. I’ve written asking her if I can go next week.

I’m looking forward to seeing you all soon x

“It's not about knowing what to say. It's about being there when nobody knows what to say. The only thing people need to hear is, "You are not alone." And that doesn't require words. It just requires your presence."

You are a good person, doing your best. That’s enough.

P.S - if you can’t make it to the lido, swim where you can. And if you can’t swim, there is always an invigorating cold shower!

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

The below applies if water temperature is below 10 degrees. This Sunday the water temperature will be around 16 degrees.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Why do people swim at Jesus Green?

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Thank you Iain! How good is the lido looking this week?

My Sunday swims have been across this bay and back

Sauna on the same beach

From inside the second sauna I've visited in Norway

An apple swim a day keeps the doctor away!​

Serotonin Swim this Sunday 17th NOV anytime 9am - 11am

Remember the aim is to swim 1 length. Then collect your sticker and treat reward. Once you complete 3 swims you will earn the special token of achievement. List of scientifically proven benefits below. First serotonin swim? See below my signature.

How can you describe the invigorating, heat warming feeling post swim?

I think James Brown said it best - listen here

If Chris Hemsworth can do it so can you - here

A cold water swim helps us;

• regulate emotions

• boost immune system

• calm thoughts

• get perspective

• reduce inflammation

• recharge cognitive energy

• support sleep

The 100 Yards 100 Voices Book Launch

We all have a reason we started swimming at Jesus Green Lido. Mine was coping with the uncertainty of my mum surviving her cancer diagnosis and years of treatment. For some it was simply a love of swimming, for others it was seeking a highly effective way to cope with stress and for many of us it’s a great way to lift our mood and return to the present. Sharing stories is how we bond ourselves closer to others To celebrate 100 years of Jesus Green Lido, two lovely regulars have written a brilliant book. Interviews with 100 people who share their stories of swimming at Jesus Green Lido. Look at the book, chat to the authors and the whole team who have brought this beautiful book to life. Annie, Becky, Sara & Colin. This Sunday from 11am.

Buy a copy - it will make an excellent present. They are likely to sell out so I’d advise getting there early!

You are a good person, doing your best. That’s enough.

P.S - if you can’t make it to the lido, swim where you can. And if you can’t swim, there is always an invigorating cold shower!

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

The below applies if water temperature is below 10 degrees. This Sunday the water temperature will be around 16 degrees.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Why do people swim at Jesus Green?

sundayswimserotonin

A post shared by @sundayswimserotonin

See you tomorrow! Save wait time in the queue by prebooking your swim here

No one to swim with? Come and chat to one of us at the Serotonin Swim table - I promise you wont be alone.

Join the next Serotonin Swim this Sunday 3rd November anytime 9am - 11am

Remember the aim is to swim 1 length. Then collect your sticker and treat reward. Once you complete 3 swims you will earn the special token of achievement. List of scientifically proven benefits below. First serotonin swim? See below my signature.

Volunteer for 15 mins this Sunday to hand out the stickers? Just reply to this post, I would love your help.

A cold water swim helps us;

• regulate emotions

• boost immune system

• calm thoughts

• get perspective

• reduce inflammation

• recharge cognitive energy

• support sleep

Completion is Powerful

When we complete an aim - like going for a Sunday swim - we feel an increase in confidence and a reduction in stress.

Our lives are often full of unfinished tasks and overwhelming to-do lists.

Instead of looking for the best ‘time management system’ simply focus on completing one thing.

The earlier in the day we complete something the more motivated we feel to complete other things.

One thing at a time. Yes it’s very simple, fortunately it’s also highly effective.

You are a good person, doing your best. That’s enough.

P.S - if you can’t make it to the lido, swim where you can. And if you can’t swim, there is always an invigorating cold shower!

First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

The below applies if water temperature is below 10 degrees. This Sunday the water temperature will be around 16 degrees.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Why do people swim at Jesus Green?

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A post shared by @sundayswimserotonin

• Sunday 3rd November 9 - 11am - special card for each swim

• Sunday 17th November 9 - 11am - book launch! More info to follow

But don't wait until then, tomorrow is going to be a beautiful morning at the lido.

I can't wait for that liminal autumnal sunshine tomorrow morning. And then the healing heat of the sauna!

You can still submit your serotonin swims even when it's not an official serotonin swim.

Update tomorrows swim here

Or scan the QR code that's on the noticeboard, overlooking the pool, under the little shelter by the women's changing rooms.

Benefits? See this 2 minute Michael Mosley cold water swimming clip here

Last week I had a tough day at work and then went to the lido. I experienced these benefits in this order;

Just knowing I was going to the lido helped me feel better

Looking at the bright yellow leaves on the way

Bumping into someone in the queue who said “I've had such a hard day, I just needed to get here”

Getting into the water and returning completely into the present moment

Getting out after 4 lengths feeling refreshed and alive

And then a lovely conversation with someone in the changing rooms - I’m always amazed that one conversation with someone we hardly know can be enough to help us feel connected to others

And that's just 1 swim!

“Be thou the rainbow in the storms of life. The evening beam that smiles the clouds away, and tints tomorrow with prophetic ray.” - Byron

From my swim on Thursday;

All 104 of you - amazing work!

Join the next Serotonin Swim this Sunday 20th Oct anytime 9am - 11am

Why so soon? 3 reasons;

• Forecast is for a warm autumnal Sunday - Let’s seize the day!

• Lots of people signed up AFTER it ended which implies many of you felt the benefits and recommended it to friends

• Acclimatisation - keeping swims close together makes it much easier to adjust

Remember the aim is to swim 1 length. Then collect your sticker and treat reward. Once you complete 3 swims you will earn the special token of achievement. List of scientifically proven benefits below. First serotonin swim? See below my signature.

Thought I'd invite you with poetry this week;

Red, brown, cinnamon and umber leaves, water about 12 degrees, I look at the lido and think yes please! Wash away the week and bring me back to the now, post swim my mood is wow! All those things I suppressed inside, I realise I don't need to hide, I am enough and always have been, the sauna's hot(ish) and the waters so clean!

Wendy Cope I'm coming for your crown!

Oh yes, breaking news, the sauna has a new door handle!

And Kate Middleton loves cold water swimming - see here

Volunteer for 15 mins this Sunday to hand out the stickers? Just reply to this post, I would love your help.

A cold water swim helps us;

• regulate emotions

• boost immune system

• calm thoughts

• get perspective

• reduce inflammation

• recharge cognitive energy

• support sleep

The power of being together

Did you know there is an interesting anomaly with some of the studies into cold water swimming? Researchers can't be sure which benefits are attributed to the cold water and which to humans being together. Just one conversation is enough to release the feel good hormone oxytocin and reduce the stress hormone cortisol. I remember this first hand when a woman I once met on a bus asked me if I was ok (I wasn't) and in that moment I felt someone cared and that meant so much it moved me to tears. I’ll be sharing some simple techniques to strengthen relationships with you over the coming months. In the meantime, this Sunday say ‘hi’ to the person next to you or give someone a warm smile and remember that these tiny actions mean more than we sometimes realise.

You are a good person, doing your best. That’s enough.

P.S - if you can’t make it to the lido, swim where you can. And if you can’t swim, there is always an invigorating cold shower!

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

The below applies if water temperature is below 10 degrees. This Sunday the water temperature will be around 16 degrees.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Why do people swim at Jesus Green?

sundayswimserotonin

A post shared by @sundayswimserotonin

When we sleep better, we feel better, we perform better. Swimming is a great sleep medicine.

Join the next Serotonin Swim - Sunday 13th Oct anytime 9am - 11am

Jesus Green lido is at it’s best in the autumn. The colours, the light, its a delight! Water temperature will be around 14 degrees. This is a wonderful temperature, cold and refreshing, yet warm enough for us to swim and feel a sense of achievement.

Remember the aim of each Serotonin Swim is 1 length. That’s your goal. Any more than this is a superb effort. Hold in mind 1 length is enough to release feel good hormones. And remember to collect your sticker and edible reward post swim.

A cold water swim helps us;

• regulate emotions

• boost immune system

• calm thoughts

• get perspective

• reduce inflammation

• recharge cognitive energy

• support sleep

Cam Uni & ARU students go free on 13th October

Lido attendance for Cam Uni & ARU students is growing. Probably because it’s a scientifically proven way to manage stress. And very likely because it’s fun and helps us feel connected to others. First Serotonin Swim? For tips see below my signature.

Bring your student ID to get free entry on Sunday 13th October. Anytime 9am - 11am.

My recent Swim Story

As part of my summer swim adventures (thank you Gerra, Zurich & Devon!) I was swimming on Slapton beach with my nieces and nephews and look who came to join our swim - picture below - what a feeling! I’m sure this sounds ridiculous but it really felt like the seal was playing with us, that we were all enjoying the sea together as the sun went down. These moments of being in affinity with nature are very special.

The following morning I went for a ‘wake up’ dip. It was raining, just me and one other person, who I’d met earlier in the week. We ended up falling into conversation as swimmers so often do. How was your swim? I asked “wonderful, even in the rain I’ve started coming everyday, it just helps me feel lighter” was there a reason you started to come everyday? “my husband died, this has been the best way for me to cope”.

We all come to the water for different reasons, from fun in the sun, to grief, to simply washing away the tension of the day. A ‘swim’ sounds so simple but the meaning and connection it offers is profound. It reaches something deep within us that is healing in a multitude of ways.

You are a good person, doing your best. That’s enough.

P.S - if you can’t make it to the lido, swim where you can. And if you can’t swim, there is always an invigorating cold shower!

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

The below applies if water temperature is below 10 degrees. This Sunday the water temperature will be around 16 degrees.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

What a swim! Slapton Beach Devon + Lido last week!

- Wendy Suzuki professor at the New York University Centre for Neural Science

Join this Sunday's Serotonin Swim - Sunday 12th May anytime 9.30am - 11am

The lido is getting warmer. Around 15 degrees. This is a brilliant temperature as it will initially feel cold and refreshing, however, it is also warm enough for us to swim and feel a sense of achievement.

Remember the aim of each Serotonin Swim is 1 length. That’s your goal. Any more than this is a superb effort. Hold in mind 1 length is enough to release feel good hormones. Check out Di’s photo at the foot of this page, all the inspiration anyone needs.

A cold water swim helps us;

• regulate emotions

• calm thoughts

• get perspective

• recharge cognitive energy

We feel better and it’s easier to get stuff done afterwards.

To celebrate your commitment everyone who swims 1 length or more will receive a sticker of recognition and edible treat.

Swimsuit or more, it’s your choice. Skins (swimsuit only), gloves, boots, wetsuit. Do what works for you. You know your body best.

Invite one person to swim with you and support Mental Health Awareness Week - see below. An invitation is a small act of kindness that can mean a lot.

First time? - See key points below my signature

Massive thank you to the friends of Jesus Green Lido and all the volunteers who did sterling work during repair month - thank you, your effort has made a massive difference!

Science is on our side

Swimming in nature: A scoping review of the mental health and wellbeing benefits of open water swimming here

Mental Health Awareness Week - starts 13th May

How do Cygnets learn how to survive? Where to swim, how to hunt for food or find a safe place to sleep?

The adult swans don’t tell them what to do they show them how. Cygnets learn by imitating the older swans.

Humans are a tribal species who learn by imitation more than we realise. Let’s hold this in mind for next weeks Mental Health Awareness Week 13th - 17th May and the theme ‘Movement: Moving more for our mental health”.

When we do something that is good for us and other people hear about it, it inspires them to do something good for them. We provide ‘cultural permission’.

Remember that time you felt really stressed or overwhelmed and you knew you needed a break, only you didn’t feel able to let yourself take a break?

That’s the moment you most need a proper break! That’s the sign.

Your mission (should you choose to accept it) is to invite someone to the lido this Sunday. To help them understand that quality breaks are essential for peace of mind and resilience.

That a break isn’t a guilty pleasure, a nice to have, it’s vital for our quality of life and our mental performance.

It’s ok if they don’t come, your invite lets them know that they are not alone, that someone cares. We all know how special that can feel when times are tough.

"Almost everything will work again if you unplug it for a few minutes, including you."

- Anne Lamott

You are a good person, doing your best. That’s enough.

P.S - if you can’t make it to the lido, invite them for a walk by the river, a session at the gym, yoga class or parkrun. Every form of movement makes a valuable difference.

P.P.S - join me at the West Hub on 17th May for my session Habits for Difficult Thoughts & Anxiety, everyone is welcome - book here (then scroll to bottom of page)

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

The below applies if water temperature is below 10 degrees. This Sunday the water temperature will be around 16 degrees.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

This Sunday the lido will feel a bit like this. How good is that?

Thank You Di! One of the regular morning swimmers, for this inspirational photo from last week.

Join this Sunday's Serotonin Swim - anytime 9am - 11am

It's cold but truly life affirming.

To celebrate your commitment everyone who swims half a length or more will receive a Thank You card with gold star and edible treat. Recognition for an excellent achievement!

Adjust for the colder water. For perspective, up until last week I was swimming 10 lengths in a wetsuit. Others have been swimming 1km in skins. 

This Sunday I’ll be swimming half a length in skins, then sauna, then jump in, then sauna, then jump in.

Please take it easy and do what works for you. When the water is less than 5c Just getting in is a superb achievement!

The good news is that, compared to the week we’ve just had, Sunday will be a balmy air temperature of 12 degrees!

First time? - See key points below my signature

Lovely Updates

Tips on swimming in the cold from Evie the lifeguard here, who swam the channel this summer!

When will they, will they, be famous? (reworking this song). The answer is NOW!

See lido goers and Serotonin Swimmers on ITV here. From 19 mins in.

After my swim on Tuesday I said to hello to someone I hadn't met before.

We chatted about how our swims made us feel (amazing/ mood lifting). We talked about what we had planned later on. We wished each other well and went on with our day.

Seems like an inconsequential story? Far from it, it’s everything. When you meet someone at the lido there already exists a bond between you. You are connected in some way. We don't judge each other on clothes, job or status. We are just people swimming. People doing something that helps us see the wood for the trees. Immersing ourselves in something that helps us feel alive. Reassuring us that some things are ok. During a tough week these moments are like gold dust.

You are a good person, doing your best. That’s enough.

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

This Sunday the lido will feel a bit like this.

Swim anytime 9am - 11am this Sunday 26th November for the next Serotonin Swim of the season at the historic Jesus Green Lido.

Swim 1 length or more. Get your stamp, sticker and edible reward!

Water will be about 8 degrees. Cloudy with patches of sunshine forecast.

How will you feel afterwards? Listen to Jackie Wilsons ‘Your love keeps lifting me higher’ not a lot of people know that this song is actually about his favourite lido!

Look at Di’s latest sunrise lido photo below! - What a place! Thank you Di!

What are your cold water rituals?

Please let us know here. Takes about 1 minute.

I’ll share the data with you next week.

Can you beat the score of 54 people who completed it last year?

By sharing what helps us with cold water swimming we support the community as a whole and provide valuable tips and techniques for those brave souls who find the courage to join us.

One of our lido community won an award for her excellent podcast. Read and listen here. Great work Catherine!

“Start where you are. Use what you have. Do what you can.” - Arthur Ashe

You are a good person, doing your best. That’s enough.

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

A big thank you to Di for her latest sunrise lido photo!

Don't panic if you couldn’t make it, the next one is next weekend Sunday 26th NOV - reminder will go out next Friday.

But why wait? I’m swimming this Sunday and it would be great to see you there!

Did you see the ice baths show on radio 4?

Here are some views from Prof Mike Tipton who has been studying cold water immersion for over 30 years! You can listen here. Mike’s views in bold.

1. You don't need to be in for longer than 3 mins to get most of the benefits. One length is enough. However, there are a whole host of additional benefits from swimming in any temperature.

2. The number 1 reported benefit of cold water immersion is for mental wellbeing. Depression and cardiovascular diseases are linked with increased inflammation. Cold water immersion triggers an anti-inflammatory response in the body that increases serotonin levels and reduces inflammation.

3. One of the most consistent outcomes of cold water immersion is improvements in sleep. Various hypotheses about how or why this happens.

4. The ‘sweet spot’ for cold water immersion is 10 - 15 degrees. Cold water exposure below that temp has few additional benefits apart from those covered above. (Again swimming has its own list of exceptional benefits as a stand alone exercise).

Trust your own data. Do your own experiments. Do what feels good for you. If in doubt you only need to do a very quick dip to get most of the benefits.

Maths to explain benefits of cold water swims

Please find below lido regularly Aleks brilliant summary of how maths can explain the benefits of cold water swimming.

I originally asked Aleks this question because I was curious if it was possible to sum up the benefits in a really succinct way.

Yes is the answer! Please see below. Infinity is not real!

What are your top tips to adjust to cold water swimming?

Next week its time for the Cold Water Rituals survey. Your thoughts and recommendations matter. To follow next week.

“Rest and be kind, you don’t have to prove anything.” - Jack Kerouac

Do what you can and know that it’s enough.

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Maths to Explain Benefits of Cold Water Swimming

Many of us will use swimming as a way to lift our mood. Its an excellent way to help us return to the present and get perspective. A superb tool to strengthen our resilience.

When we feel low, sad, angry, depressed, anxious, lonely, life can feel like a Tan line.

A Tan line goes on for infinity. We can feel like things wont get better, that there is no way through what we are experiencing. We can feel like there is little or no hope change is possible.

First insight from maths; infinity is not a real number! It can feel real but its not.

To help us recognise this we combine two negatives to make a positive.

Feel low + discomfort of cold water swim = positive outcome in mood.

Two negatives really do make a positive!

After our swim we begin to remember that life is actually a Sine line.

There are many ups and downs. Good days and bad days.

Knowing this reassures us that its ok not to feel good all the time (no one does) and when we feel low that its temporary, things will improve at some point. A cold water swim is an effective way to speed up this process and lift our sprints.

If you’re feeling low, depressed, sad, stressed, lonely remember it feels like it will go on forever like a tan line but it wont. It will change at some point. Like a Sine line.

Thank you Aleks! - any errors are all mine

Swim anytime 9am - 11am this Sunday 12th November for the next Serotonin Swim of the season at the historic Jesus Green Lido.

Swim 1 length or more. Get your stamp, sticker and edible reward!

Water will be about 9 degrees. Cloudy with patches of sunshine forecast.

What are the benefits? - check out the graph at the bottom of this post!

Why is this Sunday so Important?

Each autumn there comes a swim that fills us with equal parts trepidation and excitement. The water is noticeably cooler and we wonder ‘can I do this?’

The answer is we can. And when we do it we feel a renewed sense of confidence in ourselves.

The more something challenges us the more potential benefits it offers. We find a deep sense of meaning, not in doing easy things, but in persevering through struggle.

Think of any achievement that made you feel good. Maybe a piece of work, a race you competed in or a relationship you committed to. Was it all easy going? No. Was it hard sometimes? Yes.

But you found something within you to do it. And when the dust settles you feel empowered. I did it. And because I did it, maybe there are other things I can do…..

I have 3 or 4 swims like this each season, spring, autumn and winter. One of the reasons I love cold water swimming is I know its just down to me and the water. The parameters are so clearly defined. The sense of achievement is so quick to experience.

The other beautiful thing about this Sunday is it's likely to be our ‘cross over swim’. It's the swim where you know that if you can do it today, you can swim all through the winter.

A Serotonin Swimmer told me a few weeks ago that they said to themselves “all I have to do is take my swim stuff, turn up to the pool, say hi to a few people, I don't have to swim” So if you’re not sure, start with this goal. Simply watching the water and being around a community of warm hearted people can really lift our spirits. (The swimmer in question did end up doing 2 lengths!)

“Vulnerability sounds like truth and feels like courage. Truth and courage aren't always comfortable, but they're never weakness.” - Brené Brown

Do what you can and know that it’s enough.

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

A big thank you to Aleks! A mathematician Serotonin Swimmer who has done some brilliant work at answering this question ‘Can we find a sum to explain the benefits of cold water swimming?’

I’ll post the answer next week. Life and the benefits of swimming explained in sine and tan waves. For now this simple graph highlights all we need to know.

Swim anytime 9am - 11am this Sunday 29th OCT for the next Serotonin Swim of the season at the historic Jesus Green Lido.

Swim 1 length or more. Get your stamp, sticker and edible reward!

Water will be about 12 degrees. Sunshine forecast. Sauna ready.

Check out the photo at the foot of this email! - Thank you Di!

As It Gets Colder

As the waters gets colder it’s important to make adjustments to your swim. These adjustments will be personal preference. Some people are in full wetsuits, others in gloves and boots, double hats (two swim caps) or bobble hats. Do what works for you. It’s your swim, your body, your experience. I’m currently still in skins with double hat but I think I’ll be in a wetsuit within the next 2 weeks. One thing I’d recommend to everyone is to swim less lengths then normal. Give your body time to adjust.

Isn’t the sauna cheating? Someone asked me last week. No way! I replied. Cold water swimming is different for everyone. There is no single ‘right’ or ‘wrong’ way to do it. At it’s core is the courage to try. To feel the trepidation and get in anyway. To remind ourselves that discomfort is temporary, that pain passes and often in it’s wake leaves a renewed sense of appreciation and connection to the things that matter most.

"Admiration is a form of recognition we give to others but often withhold from ourselves." - Adam Phillips

Do what you can and know that it’s enough.

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Look at this brilliant photo by early morning lido regular Di Bellow.

Looking forward to seeing you anytime 9am - 11am this Sunday 15th OCT for the second Serotonin Swim of the year at the historic Jesus Green Lido.

Swim 1 length or more. Get your swim tracker card stamped. And of course an edible reward or thank you card (your choice) - 1 length is all it takes!

Amazing effort last weekend! 112 Serotonin Swimmers! A new record!

Could you help? Please send this invite to one person today. They might not come but an invitation is a simple way to say ‘someone cares’.

Learn how one scientist’s personal suffering led to her researching the benefits of cold water swimming - listen now BBC (just first 7 mins)

Tips below if it’s your first one, please read so getting in is quick and easy. I will be there to help with any questions and more importantly so will the warm hearted Jesus Green Lido community of swimmers and lifeguards.

Water will be about 15 degrees. Sunshine forecast. Sauna ready.

You work so hard. You are doing your best. That’s enough.

Song of the week 'Walking on a Dream’ - Empire of the Sun

(Next Serotonin Swim after this one is 29th Oct as I’m off for a mini swim adventure in Nice)

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First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

Would be great to see you 9am - 11am this Sunday 8th OCT for the first serotonin swim of the year at the famous Jesus Green Lido.

Collect your new swim tracker card. Get it stamped post swim. Keep track of your progress. Earn rewards as the season progresses. And of course an edible reward for each swim - 1 length is all it takes!

Tips below if its your first one, please read so getting in is quick and easy. I will be there to help with any questions and more importantly so will the warm hearted Jesus Green Lido community of swimmers and lifeguards.

Could you help? Please send this invite to one person today. The more the merrier. They might not come but an invitation is a simple way to say ‘I care about you’.

Water will be about 16 degrees. Sunshine forecast. Sauna ready.

Infographic of the benefits below - (unusual choice for the top image - looks so warm! but the key points are sound - I’m going to do my own one in a few weeks).

Underneath all the doubt and uncertainty is a good person. That’s you. A swim washes away those storm clouds to let the sunshine in.

Song of the week 'Afternoon Delight' - Starland Vocal Band.

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Subscribe now

First Serotonin Swim?

Please book your swim via the Better site here (they manage the pool). This makes it much quicker to get in on the day.

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

“Everything just feels better afterwards” - Emma, Cam Uni Postgrad

When is the next Serotonin Swim?

First one of the season is Sunday 8th October 9am - 11am.

Rules are simple: come down to Jesus Green Lido, swim 1 length or more and earn a mini reward.

Recap of our aims:

• Help more people experience the incredible benefits of cool water swimming proven by science; improved memory, enhanced mood, stress reduction & more

• Be around the warm, kind hearted community of Jesus Green Lido (Even the BBC agrees), it’s hard to overstate how much we all need this, we are a triable species who live more separate lives than ever before

• Give people recognition for making the effort, during the week a lot of our effort goes unrecognised, recognition improves self worth

What’s NEW for this autumn?

• We are doing loyalty cards and stamps - and yes prizes!

• We will be doing more Sundays - not every Sunday, but more

• I’ll be inviting volunteers to help me for 30 min’s each Serotonin Swim, details to follow next week

• We will be doing more research into your experiences - this community has a lot of valuable knowledge to share, our aim is to help harness it to support each other

• Know someone who could benefit from lifting their mood and feeling a boost of confidence? - Send them this post, they can register for Serotonin Swim here.

  Share with your organisation, college, friends, family and neighbours!

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Recap From Last Season + Tips For Autumn

• 92 was our biggest Sunday, 34 the smallest (freezing March!)

• Click here for Jesus Green Lido community survey data on how to adjust to cool water swimming

• BBC Science here - Why an icy dip is good for your mental and physical health

• Article here - Neoprene and afterdrop: how to keep swimming outside this winter

• BBC Just one thing - benefits of swimming here

“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There’s almost no such thing as ready. There’s only now. And you may as well do it now. I mean, I say that confidently as if I’m about to go bungee jumping or something — I’m not. I’m not a crazed risk taker. But I do think that, generally speaking, now is as good a time as any.”

–Hugh Laurie