During my fantastic holiday in Dublin, Ireland, I stumbled upon an exhilarating tradition: the New Year’s Day polar plunge in the North Sea! While I’ve dipped into chilly tubs before, nothing could prepare me for the thrill of diving into the North Atlantic Ocean. It was brisk outside, with temperatures at 43°F (6°C), and the water felt surprisingly warmer at 54 to 56°F (12 to 13°C). Sure, the icy waters promised a brisk shock, and I knew I’d feel even colder after emerging. But the excitement and camaraderie of this exhilarating event filled me with determination! I was ready to embrace this unforgettable experience and make some wonderful memories. What a way to kick off the new year!
The experience
Sandycove Beach resembles more of a concrete pier and boat ramp than a traditional beach, but it was the location I kept coming across when researching polar plunges. We arrived around 11 a.m., and the place was crowded. It felt like a water park, with people of all ages entering and exiting the water. Some were wearing wetsuits, while others donned jammers and bikinis. This tradition brings the community together, creating a mood that was both joyful and reflective.
After finding an open spot, I removed my cold-weather layers and, wearing only triathlon shorts, walked barefoot to the dock. Once I reached the ladder, I looked up at Robin and Kai and, without hesitation, climbed down into the water. As expected, the water was shockingly cold. I dipped my head underwater to fully embrace the plunge and immediately swam to the boat ramp to get out. My skin tingled, and my heart raced as I gasped to catch my breath.
After drying off, I felt a little restless, realizing I hadn’t truly immersed myself in the experience. Yes, the water was cold, but being in Dublin deserved more than a fleeting moment of adventure. With that in mind, I confidently told my family, “I’m going back in! I want to embrace this challenge more fully.”
With a sense of resolve, I re-entered the water. At first, the same feelings of panic washed over me. However, I was prepared for this and reminded myself to control my breathing. I focused on shifting from rapid, shallow breaths to deep, deliberate ones. I’ve found that this approach helps signal to my brain and nervous system that everything is okay.
I also noticed the familiar sensation of pins and needles on my skin. Instead of resisting it, I chose to pay attention to it, reminding myself that it was just my skin reacting. My core felt fine, and I was not in any mortal danger.
Once I got comfortable with the pins and needles, I was surprised to feel warmth spreading through my limbs. Again, I didn’t resist; I simply observed the sensation and continued to breathe calmly. I lost track of time; I felt present in the moment but had no idea how long I had been in the water.
Then, just as quickly as it appeared, the warmth faded, and the pins and needles returned. I noticed that Kai signaled the time. I floated for a little while longer and then began to swim back to the boat dock to exit the water. As I walked back, I felt the chill in the air but was unbothered. Instead, I was overcome with a sense of accomplishment for having stayed in the water and remained present, rather than being overwhelmed by panic and rushing to get out.
The lesson
After reflecting on the plunge, I learned an important life lesson.
Every time I step into cold water, my brain flips a switch and sends me into panic mode. My fight-or-flight response kicks in, leaving me with rapid, shallow breaths and tense muscles, practically begging me to escape! But this time, instead of rushing out, I decided to pause and reflect. Why was my reaction so intense, and was it really necessary?
Indeed, if I remained in the frigid water for an extended period of time, my life would be in danger. As my core temperature drops, the risk of hypothermia increases. However, I noticed several people floating casually and chatting in the water. They weren’t wearing wetsuits. Nor did they exhibit any signs of distress. Where’s the danger? How did they avoid it?
The truth was that I was only perceiving danger, and my body was responding to what felt like an immediate threat. But taking the time to observe the situation and pay attention to my body allowed for clarity. I realized that only my skin was cold. There was no immediate danger to my life, so reacting to the desperate urge to exit the water was unnecessary.
In life, I’ve experienced similar reactions to stressful situations. Something happens, my brain is triggered, and my emotions and nervous system light up. Rather than pause to evaluate the situation, I react. Often, this results in a regrettable decision (like getting out of the water too quickly). Instead, taking a few seconds to pause and assess if I’m truly in danger (or if there is a truly life-threatening situation).
This experience taught me that my reaction to heightened emotions is a choice. I can’t control how my mind and nervous system react to a stimulus, but I can choose how I respond to those feelings. Doing this requires awareness and lots of practice. Initially, it’s very uncomfortable, but it becomes more intuitive and natural over time. The benefit is navigating stressful situations in life with a clear mind.
