Richard Williams, a Midlands man from Worcestershire, endured years of depression and alcohol abuse before discovering a simple yet transformative way to cope: outdoor cold-water swimming. After a difficult journey marked by a bipolar disorder diagnosis and multiple suicide attempts, Richard credits his recovery—and his hope for the future—to the healing power of cold water.
Richard’s battle began long before he understood his mental health challenges. Heavy drinking started in 2018, compounding his depression. In March 2022, overwhelmed by despair, he tried to take his own life. Reflecting on that dark time, he recalls, “I got to the point where I thought, ‘this is it—I’m no good. I’m going to end it all.’ I had a couple of attempts, but fortunately, they weren’t successful.”
Following his suicide attempt, Richard committed himself to recovery through therapy, medication, and exercise. It was during this period that an old friend introduced him to the Outside - OUTdoor Swimming as a nature-based Intervention for Depression research project. “She was going through a divorce and had applied for the swimming course,” he explains. “At the time, I was looking for something but didn’t know where to turn. When you’re anxious or depressed, it’s hard to ask for help or even know what’s out there.”
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The Outside and Outside 2 studies, funded by the National Institute for Health and Care Research (NIHR), explore the effects of outdoor swimming on depression and anxiety. NIHR highlights that immersing the body in waters below 20-25°C — such as lakes, rivers, or the sea — can have profound physical and psychological benefits.
Richard still remembers the nerves he felt before his first swim in a lake at Bishampton. “I was super anxious but excited,” he says. “I didn’t know what to expect, but I instantly fell in love with it. At that point, I was a few months sober and feeling slightly better from therapy and exercise, but the cold water changed my life.”
The sensation of immersion demands focus on breathing and moment-to-moment awareness, helping clear the mind and reduce stress. For Richard, “a couple of minutes in the cold water is all I need. It wipes the slate clean. It’s a calm, blank space.”
Now sober and recently married to his wife Lisa, Richard has integrated cold-water swimming into his routine to manage stress and maintain mental wellness. Alongside his swimming, he is also a keen runner and triathlete, embracing a healthier lifestyle.
Richard’s story emerges as the UK Government launches a new men’s health strategy to address challenges such as suicide, alcohol abuse, and problem gambling among men. Dr Esther Mukuka, director of research inclusion at NIHR, emphasizes the importance of targeted support: “Men often face unique health challenges and are less likely to seek help. Research like this is crucial for developing interventions that work. Richard’s experience demonstrates how research-backed approaches can make a real difference.”
Thanks to participants like Richard, the NIHR is advancing our understanding of how outdoor swimming may benefit adults struggling with depression and anxiety, offering hope to many battling similar issues.